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May 2015

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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
11 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:

2018 GOALS:

March 17- St. Patty's Day 8k Out of town soccer tournament. It's back on, and I'll be racing both of my sons! 32:56, (6:38 pace)

May 12 - Brookings SD Marathon 3:27:37 (7:56 pace)

October 7 - Towpath Marathon, Boston, OH 3:46:02 (8:48 pace)

One Tempo Run, One Interval Workout, and One Long Run per week. 50-60 mpw. The world's most simple training plan. 

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, 11, and 13.

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: 11.25 Month: 46.50 Year: 1891.85
Slow milesFast milesTotal Distance
118.500.00118.50
Weight: 0.00
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. post work Benderson Park loop. Sneezing and coughing again. I swear, I have been in some level of sick or injured for @ 6 months. I am getting really frustrated with this. I have a week like I did 2 weeks ago, where it feels like things are on the right track, and then I get the lethargic, sore, cough-fest that was last week. I haven't felt "right" in a long time. Sorry to dump, but it doesn't seem to matter if I run, take time off, change my diet, change sleep habits, etc., etc.

Arrrgh.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. hood route. The weather has been great.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
1.500.001.50

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
9.000.009.00

AM: 3.5 Lung Butter miles. PM: 5.5 miles. Much smoother.

6 months to race day. I have a plan, but I am not where I thought I would be right now. I'm glad I still have 6 months.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. Hood route. pros: Legs felt great. Very smooth stride. cons: Many loogeys were hocked. That's how I found my way home!

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
3.500.003.50

Benderson park south loop. 3.5 miles. kept it @ 8 minute pace.

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
2.700.002.70

Still sick. going back to the Doc tomorrow. But I want to work in some hill training to this next go around, even though this race looks to be the most flat marathon ever (unless you ran on a track). The hilliest place around here is Celery Fields. I think this will work. 0.5 up., 0.1 mile hill sprints, easy down x 4, 1 mile grass levee run, 0.5 mile back. The Celery "Mound" is 2,000 feet long, and 85 feet tall. So climbing 85 feet in a tenth of a mile is pretty steep, for Floridian standards. I look forward to doing this when I'm healthy again. Tonight was a good indication that this could fit into the schedule.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
3.500.003.50

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Slow milesFast milesTotal Distance
5.500.005.50

Gnatastic!

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Comments(2)
Slow milesFast milesTotal Distance
7.000.007.00

Boy #1 is 10 today. We ate way to much last night.

am: 3.5 miles. hood route.

pm: Benderson Park loop. 3.5 miles. Lots of rowers out today.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. hood route.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
9.300.009.30

am: 5.5 miles Hood route.

pm: Celery Mound. 1.5 up. (4) 0.1 mile hill sprints, with jog down, 1.5 down.

I bought Spouse some yellow roses for our anniversary today. I wrote on the card "Our love is old enough to drink! LEGALLY!" I am so glad she laughed when she read it.

Weight: 0.00
Comments(7)
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. hood route.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. hood route.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. hood route.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
2.100.002.10

In Fort Lauderdale with an old friend.

Weight: 0.00
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Slow milesFast milesTotal Distance
7.200.007.20

Fort Lauderdale. Sunrise run down Las Olas and A1A. Kind of windy at the start. Lots of runners / cyclists out. Great sunrise. Turtle nests all over the beach. Back to work tomorrow.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. hood route. It's kind of warm out. Also, my weight is getting out of control. Hopefully, that first part will help out with the second part.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
10.200.0010.20

10.2 miles. Hood route to Legacy trail to Colonia and back. 6:20 pm start. Hot, humid, slow, gnat-breathing goodness.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. Hood route. Last couple of days no running because of lower back pain. I feel like it is mostly gone. Now off to the beach.

Weight: 0.00
Comments(8)
Slow milesFast milesTotal Distance
5.500.005.50

5.5 with the boys on their bikes. Legacy Trail. Laurel to Venice Avenue and back. 3:30 pm start. 89 deg., 70% hum., 78 d.p. "Feels Like" 102! I can't even come up with a good "it was so hot..." joke.

The boys are entered in a promotion through their school and the Friends of The Legacy Trail, where they are to log miles on the trail this summer. This was trip #1. I asked the guy running it how many miles it was going to take to win this thing. He said they don't work it that way. As long as each kid does the minimal amount of miles, he/she will be entered in a drawing to win prizes. "Sure," I said. "You wouldn't want to reward anybody for hard work, right?"

I may have just guaranteed that my boys win nothing.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
118.500.00118.50
Weight: 0.00
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