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May 2013

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Location:

Venice,FL,USA

Member Since:

Oct 31, 2012

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k:
21:01, (6:46 pace) 11-19-11.
20:08, (6:29 pace) 9-1-12 (Part of a Mini-Triathlon Relay).
19:17, (6:12 pace) 11-17-12.
19:19, (6:13 pace) 11-23-13.
19:30, (6:17 pace) 1-4-14.
20:34, (6:34 pace) 9-13-14
19:49, (6:23 pace) 10-25-14
19:32, (6:17 pace) 11-22-14
19:40, (6:19 pace) 12-19-14
19:49, (6:23 pace) 1-31-16

8k:
34:42, (6:57 pace) 3-17-12.
32:11, (6:28 pace) 3-16-13.
32:32, (6:33 pace) 3-15-14. 

34:00, (6:50 pace) 3-14-15.

33:09, (6:40 pace) 3-11-17.

32:56, (6:38 pace) 3-17-18.

10k:
44:18, (7:08 pace) 4-14-12.
41:22, (6:39 pace) 12-15-12.
42:11, (6:47 pace) 4-13-13.
41:06, (6:37 pace) 12-8-13.

42:03, (6:46 pace) 3-5-16

44:35, (7:11 pace) 8-26-17
12k:
53:53, (7:14 pace) 3-24-12.
49:20, (6:37 pace) 3-1-14
15k:
1:18:16, (8:24 pace) 2-26-11.

1:04:37. (6:56 pace) 2-20-16
12 marathons:
1.  4:12:08, (9:37 pace) 1-9-11. Disney.
2.  4:18:18, (9:51 pace) 10-30-11. MCM.
3.  3:42:26, (8:29 pace) 1-14-12. Charleston.
4.  3:13:15, (7:22 pace) 10-7-12. Steamtown.
5*.  3:12:26, (7:20 pace) 1-19-14. Louisiana.
6*.  3:14:06, (7:24 pace) 4-21-14. Boston.
7*.  3:19:38, (7:37 pace) 7-19-14. U. of Okoboji.
8*.  3:16:27, (7:30 pace) 2-22-15. Mercedes-Benz
9*. 3:30:38 (8:03 pace) 5-15-16 Sugarloaf

10. 3:24:21 (7:48 pace) 11-5-16 Savannah RNR

11. 3:27:37 (7:56 pace) 5-12-18 Brookings

12. 3:46:02 (8:48 pace) 10-7-18 Towpath

* = These 5 races were run at 67.9 seconds per pound. If I want a PR, I need to weigh less than 170 pounds.

Short-Term Running Goals:

2020 GOALS:

Publix Fort Lauderdale A1A Half Marathon - 1/26/20. PR.

Gasparilla 15k Tampa AAARGH you ready to run? - 2/22/20. Don't put up an ugly time.

Long-Term Running Goals:

Continue running as often as I can, as far as I can, as fast as I can. Teaching my kids (by example) the rewards that come from putting in the work. Very slowly get to 50 states.

Personal:

I'm married, with two sons, 13, and 14.

I started running because someone dared me to.

I ran my first race 3 days after my 40th birthday. (Disney)

Favorite Blogs:

Miles:This week: 4.00 Month: 121.75 Year: 121.75
Slow milesFast milesTotal Distance
130.200.70130.90
Weight: 0.00
Slow milesFast milesTotal Distance
4.600.004.60

4.6 miles. Ringling Bridge. 36:45. 8:00 pace. In the rain.

Hey, if the Doctor is going to use vague expressions like “cool it,” then I’m going to run, because NOT running STINKS OUT LOUD. Anyway, the back feels much better, but not completely right. I believe the back thing came from throwing the kids around in the pool. They are 60 lbs. plus now. If that was the cause, it was totally worth it, and this will be a constant problem. The knee is still a little off, and I have no idea what caused that issue. Hopefully, I’ll be done with knee pain Friday.

By the way, running in the rain is awesome. I can see why my kids want to go outside every time it rains.

 

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Comments(3)
Slow milesFast milesTotal Distance
4.600.004.60

4.6 miles. Ringling Bridge. 35:14. 7:40 pace. Back is much better, but I'm still not entirely over it. Left knee is still weird. I will "cool it" tomorrow, when I go back to the Doc's, I promise. I love it when random songs pop into my head while I'm running. The one I got today, I haven't thought of in YEARS! http://youtu.be/Z_4Uwx2v1KA

I'm on a Vision Quest! Whatever that means. Good song, though.  

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Not running today, but I Just Run's post of his awesome age group trophy got me to thinking. We should have a board where people put up pictures of unusual / interesting awards they have won.

That coaster I won a couple of weeks ago (2nd place in age group) with the picture of a running shark on it is ridiculous. I keep putting it under the kid's drinks on the coffee table, but Spouse won't let me use it AS A COASTER! Am I supposed to hang it on the wall? What would you do with it? What did Jake do with his Moose trophy?

On the other hand, I earned a coaster with a picture of a running shark on it. Not many people can say that, right? I waited around after the race for about 2 hours to get the thing, so it's not like I didn't want it. But now what?

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Comments(7)
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10.200.0010.20

10.2 miles. Legacy Trail to Colonia. 1:21:19. 7:58 pace. Constant pace run.

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5.500.005.50

5.5 miles. Hood route. 46:56. 8:32 pace.

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4.600.004.60

4.6 miles. Ringling Bridge. 34:02. 7:24 pace. Cautiously quicker. 

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4.6 miles. Ringling Bridge. 36:15. 7:53 pace.

I looked at a picture someone took of me at the Shark’s Tooth 10k, and it occurred to me that I run with a heel strike. https://www.facebook.com/photo.php?fbid=10151586871282457&set=a.10151586861387457.1073741826.78049147456&type=3&theater

(I have no idea who took the picture, or why I look like I’m holding back gas.)

My toe is @ at a 45 degree angle to the ground! Do I really run like that? Whoa! That is terrible form! I feel like I have plateaued somewhat, and that maybe I need to work on my form, if I want to get faster, have less wear and tear, etc. I’ve been thinking about what I want to do with this summer, now that I will not be racing for a while. So I watched a couple of videos, which show some drills that promote a mid/fore foot strike. I think I’m going to try to change the way I run. If it works out that this doesn’t help, I’m assuming it won’t HURT, and I’ll still be putting down miles. (Ideally, 40-50 per week + the form drills.) I just will try to not be concerned about paces for a while. So this is the first run to that agenda. I tried to think about not letting my feet get out in front of me, leaning forward at the ankles, lifting my heels higher (as in the buttkick drill), etc. the whole time I was running. I realize this is going to be a long process, and that it is nearly impossible to maintain focus on these things for any considerable distance run. I managed to think about my form the majority of the time on this run. What I noticed is that my hamstrings were contributing more than usual, and that I was only looking @ 10-20 feet in front of me, as opposed to looking further down the path.  

Anyway, I didn’t mean to go this long on this post. This is the early stages of formulating a plan. If anyone would like to give advice about any of this, I would appreciate it.

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Comments(9)
Slow milesFast milesTotal Distance
4.600.004.60

4.6 miles. Ringling Bridge. 35:06. 7:38 pace. Focused on Form.

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12.900.0012.90

12.9 miles Legacy Trail to Venice Avenue. 1:51:25. 8:38 pace. Summer is here. 

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Slow milesFast milesTotal Distance
4.600.004.60

4.6 miles. Ringling Bridge. 35:25. 7:42 pace. 

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Comments(4)
Slow milesFast milesTotal Distance
4.600.004.60

4.6 miles. Ringling Bridge. 35:18. 7:40 pace. Life-saving breeze. 

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Slow milesFast milesTotal Distance
4.600.004.60

4.6 miles. Ringling Bridge. 33:42. 7:20 pace. Once again, life-saving breeze.

A little bit snappier today. Good. 

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Slow milesFast milesTotal Distance
10.200.0010.20

10.2 miles. Legacy Trail to Colonia. un timed. 1:15 pm start. It was U-G-L-Y! Anyhow, then I picked the kids up from school and cut the grass. I got winded cutting the grass. And I have a riding lawnmower! go figure. Then we ate, and then went swimming. Just messing around, I got in 3'-4' deep water and started "running" laps in the pool. The heel strike was completely gone! This is interesting. I should do this more often. I must have done 20 laps or so. The kids thought... meh. Tommy turns 8 tomorrow, so there will not be much time for running this weekend. That's why I tried to get something in today.

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Slow milesFast milesTotal Distance
10.200.0010.20

10.2 miles. Legacy Trail to Colonia. 1:22:29. 8:05 pace. Kind of a surprise run, but I had 2 goals for this run: 1. Don't think about form or anything to do with running, until the last mile and 2. Run the last mile faster. Simple. The non-running related stuff that was going through my head for the first 9 miles of this was crazy! Saving Private Ryan to Creationism to people in motorized wheelchairs to Run DMC to how saltwater makes your skin sticky to sunsets to... etc. Crazy! And the miles just passed. Anyhow, I have no empirical evidence to prove I ran the last mile faster. I just put forth a lot more effort, more than someone fading at the end of a run. I got gnat attacked with 1/2 mile to go. I had a "great" pre-run meal of fried chicken, cheezy noodles, broccolli, watermelon, and birthday cake. Derp.

Spending the day yesterday on a fossil dig with the boys in the Peace River Was great. We came home with zip lock bags full of teeth, ribs and other bones of all kinds of animals. In fact, I can't think of another reason to tell someone to go to Arcadia, other than to dig fossils there.

Tommy's birthday party at the beach was also a huge success today. I have to re-wax those skimboards! That's all the boys wanted to do. I can't believe he's 8.

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5.2 miles. Ringling Bridge. 40:13. 7:44 pace. Little breezy. 

19 years married today. I still dig that chick.   

 

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4.600.004.60

4.6 miles. Ringling Bridge. 36:59. 8:02 pace. 

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4.6 miles. Ringling Bridge. 35:07. 7:38 pace. 

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3.700.704.40

2 mile up. 2x200 @ 75% w/ 200 AR. 4x100 @  >75% w/ 100 AR. 6x50 @ 100% w/ 50 AR. 1 mile down. Times are irrelevant for this purpose. Attempting to use speed to fix form. No running on Friday. 

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AM: 5.5 miles. Hood route. 48:58. 8:54 pace. Did not run yesterday. the weather was fantastic, but this run was awful. The anniversary dinner from last night did not sit well.

Then church, then scraping the indoor outdoor carpet adhesive off the back porch, then painting. ....then the family left for a church outing...

PM: 7.5 miles. Hood route to Legacy Trail. 59:11. 7:53 pace. I saw a chance to run, and I took it. Ha!

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3.500.003.50

3.5 fartlek-y miles. Hood route. 28:02. 8:01 pace. On the way out, my neighbor was blasting Wham's Careless Whisper. What kind of Memorial Day party are you having, bro? I'm never gonna dance again.

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5.200.005.20

5.2 miles. Ringling Bridge. 39:08. 7:32 pace.

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4.600.004.60

4.6 miles. Ringling Bridge. 34:05. 7:25 pace. Fairly windy on the way back. On my way up the bridge on the way back, I was fighting the wind so hard, my heels might not have touched the ground. Once I was down the hill, I didn't push against the wind. I took what it gave me. Just feeling really thankful today that I can run at all.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
130.200.70130.90
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