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July 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: 0.00 Month: 117.75 Year: 117.75
Slow milesFast milesTotal Distance
218.353.40221.75
Weight: 0.00
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 39:25. 7:35 pace. 5:30 pm start. Heavy Rain. This was fun. I was not the only runner out there. There must have been @ 25-30 people going over that bridge. I thought I was going to have the place to myself. 

p.s. Happy Canada Day.  

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 39:02. 7:30 pace. 5:30pm start. Light Rain, but I had to run through some ankle deep flooded areas. Song stuck in my head - I can ride a bike with no handlebars, no handlebars, no handlebars.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
16.250.0016.25

16.25 miles. Legacy Trail to Circus Brdge. Noon start time. I haven't run this far since March 30th, and that was obvious. Things went bad. I took a walk break at halfway, then alternated run 10 minutes / walk 3 minutes the rest of the way home. I ran out of water with @ 5 miles to go. Then the rain came with 3 miles to go. Then stopped raining with 2 miles to go. Anyhow, we'll see if we can get some sort of redemption run tomorrow. I think it's time to work some longer distance runs into my weeks. I think doing this short stuff all the time is taking its toll.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
13.002.0015.00

7.5 Miles. Hood Route to Legacy Trail. 58:21. 7:47 pace. 9:00 am start.

Track workout. 4:30 pm start. 2 mile warm up. 800 fast / 800 slow (x4) 1.5 mile cool down. ("cool down", Ha! yeah, right!). Times for the fast 800s- 3:11, 3:11, 3:19, 3:19. I think I'll add more once I can get 4 of these below 3:10. My spirit broke in the middle of the 3rd one. Lanes 1-4 were flooded from all of this rain, so I ran the fast ones in lane 5, and the slow ones in lane 7. At the end of it all, once again, my face / chest / neck were covered in dead gnats.

I plan on doing 10 super easy miles tomorrow. This will be my biggest mileage week of the year. Spouse took the kids to visit family on Thursday at 11:00 am, and I have been running  or recovering since then. Hey, she should have left a bigger honey-do list!

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
10.000.0010.00

10 super easy miles, with an old friend. Untimed. From Island side of circus bridge to Laurel road and back. 9:00 am start time.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
10.200.0010.20

10.2 very slow miles. 8:30 am start time. legacy trail to colonia. muggy. no breeze.

song stuck in my head - http://youtu.be/8F6EoMdn95E

then to the Rays' game. the kids got to pet sting rays. what a day!

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
0.000.000.00

Worked late, muggy conditions and I was a bit beat up from the previous 4 days effort, so no running. I still think I could have worked in a run of some sort. Yes I wimped out.

There are so many ways to describe pace > MP, LT, 5k pace, etc. I think "Running away from a bull" pace is faster than 5k pace. But that's just a guess. 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
8.000.008.00

To Dr. T.'s office and back. 8:30 pm start. 4 miles out. 32:14. 8:03 pace. Then goofed off for @ 15 minutes. 4 miles back. 33:40. 8:25 pace. This is a new route I'm trying. No Street lights. A little too dark, I think. Although, the heat lighting on the way back was fantastic! On the way out, somebody pulled off to the shoulder of the road and recorded me running.  Just,....WHY?

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
4.600.004.60

4.6 Miles. Ringling Bridge. 34:01. 7:24 pace. 5:40 start time. this rain is getting old. 

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 39:33. 7:36 pace. 5:30pm start. NO RAIN! no wind, either. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. Hood Route. 47:15. 8:35 pace. 5:00 am start time. 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
16.700.0016.70

16.25 miles Legacy Trail to Circus Bridge. 5:15 am start time. Rain started at 5:20, ended at 5:30, ruining everything. I wanted to make sure I finished (because I have been not finishing the longer runs lately), so I ran this one SupahSlow, and only pushed the last mile. 2 ways of looking at this: A) 16.25 miles. 2:31:00. 9:18 pace, or B) 15.25 mile warm up, 1 mile in 7:20. Your choice.

Couldn't stand having 49.75 miles for the week, so I ran around the block with Boy #2. 0.45 miles. 9:00 am Start time. Untimed. He cut me off, and swore he wasn't going to race me, and then of course he took off with 1 house to go. Stinker!

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
11.200.7011.90

7.5 Miles. 6:00 am start. Hood Route to Legacy Trail. 1:00:48. 8:06 pace. Last mile- 6:55.

Track-form-fixing workout. 3:30 pm start. 2 mile up. 2x200 @ 75% w/ 200 AR. 4x100 @ >75% w/ 100 AR. 6x50 @ 100% w/ 50 AR. 1 mile down. I did the form drills (buttkicks, etc.) while I warmed up. The boys kept themselves busy the whole time. Good kids. Each boy did a 200 with me. Tommy even did the 50's with me. I'm not going to beat them for too much longer. Also, the post-church-BBQ-pig-out-session might have come back on me during this run a little bit. Mmmmm! Very Vurpy! Then a short swim. Just beat the storm.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
4.600.004.60

4.6 Miles. Ringling Bridge. 38:13. 8:18 pace. 5:40 pm start time. This one hurt. Forgot running shoes. I had to wear old shoes I found in the trunk of my car. Don't care. I'm going running. Sun Shower during run, making for "bonus gravity." Don't care. I'm going running. Legs are shot from yesterday. Don't care.  I'm going running. It's going to be tough to force the issue tomorrow. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. Hood route. 29:06. 8:19 pace. 9:15 pm Start Time.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
5.800.005.80

5.8 Miles. Ringling Bridge. 42:29. 7:19 pace. 5:40 pm start time. Okay, turn off the rain now, please!

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 39:17. 7:33 pace. 5:30pm start. Drizzling. Sleep deprivation. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. Hood route. 5:45 am start time. I was thinking of humorous ways to describe how slow this run was, that I would write here later. But, about 1 mile into the run, I heard some rustling and snorting coming out of the woods next to me. A Wild Pig! Running slow was no longer a problem. I have been chased by a couple of pigs in my youth. That sound flips me out. I didn't know I could run that fast. 

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
16.250.0016.25

16.25 miles Legacy Trail to Circus Bridge. 5:00 am start time. 2:25:11. 8:56 pace, last mile in 7:33. Perfect time to start. No rain. Great sunrise. Now off to the beach!

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
9.750.009.75

7.5 Miles. 6:00 am start. Hood Route to Legacy Trail. 1:00:08. 8:06 pace. Last mile- 6:55.

About the beach yesterday: It is manatee mating season. There were a dozen manatees in 3' of water for 4 hours, just moving 100 yards, up and down the beach, with crowds of poeple following them, taking pictures and video recording them......Manatees have no shame!

3:45 pm. Went to the track, intending to do the form fixing wrkout. Did my 2 mile warm up. I was half way through the first 200, and jogged the rest of the way around. I fought the sun, and the sun won. Then I took boy #2 swimming.

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
4.600.004.60

4.6 Miles. Ringling Bridge. 36:25. 7:55 pace. 5:40 start time. no rain. hot. 

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

7.5 Miles. 9:00 pm start. Hood Route to Legacy Trail. 1:01:47. 8:14 pace. Last mile- 6:47.

This makes 3 runs in a row that I have impulsively sabotaged with poor diet and sleep. Although I am fairly pleased with the outcome of this run, I know it could have gone much better, with a little self-discipline. Without any races on the horizon, it is hard to hold back. I need to sign up for something, like yesterday!

Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 39:40. 7:38 pace. 5:30pm start. a little warm. 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
2.000.002.00

Does anyone need a temporary tattoo to tell them when they’re bonking? 

 

 

http://www.acs.org/content/acs/en/pressroom/presspacs/2013/acs-presspac-july-24-2013/first-human-tests-of-new-biosensor-that-warns-when-athletes-are-.html

... If it had sweet graphics (like a sneaker with wings on it) I'd do it.  

2 slow miles. 9:00 pm start. @9 minute pace. Something feels off, so I pulled the plug on this run.

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
10.200.0010.20

10.2 Miles. Legacy Trail to Colonia. 1:24:43. 8:18 pace. 5:30 pm start. Got rained on at @ mile 5. then the rain stopped, and I saw an outstanding rainbow. I cant usually see the purple part, but it was really clear today. very nice.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
10.200.0010.20

10.2 Miles. Legacy Trail to Colonia. 5:30 am start. u-g-l-y. but done.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
9.200.709.90

5.5 miles. hood route. 5:30 am start.48:04. 8:44 pace. 1st mile - 9. last mile - 8.

Track-form-fixing workout. 1:05 pm start. (after church and yard-work) 2 mile up. 2x200 @ 75% w/ 200 AR. 4x100 @ >75% w/ 100 AR. 6x50 @ 100% w/ 50 AR. 1 mile down. I did the form drills (buttkicks, etc.) while I warmed up. Whole time on track - 50 minutes.

This is now my biggest month of mileage ever.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 41:09. 7:54 pace. 5:30pm start. This run was bad. Legs still stiff from yesterday. (I guess I really did go 100% on some of those.) Hot and stagnant today at the start. When I rounded the corner to run by the bay, the hot winds coming across the water were brutal. Got onto the portion of the run on brick, and the heat was coming up from my feet. I fought my way up the bridge, and then at the turn around I saw a storm had come in behind me. A big one. So on the way back I had cooler winds, but they were gusty and inconsistent. I don't think my feet touch the ground for a few paces, when lightning strikes nearby. So, I picked up the pace on these beat up legs, jumping puddles, wincing at lightning strikes, getting bay sand blown in my eyes, and finally I have @ 50 yards to the finish of my run. It was at this point, a guy in a pink golf shirt, passing by me in a SUV, hangs waist far out of the window, and screams at me "TODAY IS MY BIRTHDAY!"

What in the wide world of sports is going on here? I hope tomorrow's run is boring. 

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
0.000.000.00

The thought of paying to run over a bridge that I run over @ 3 times a week bugs me. but, I might have to run this eventually.  http://youtu.be/cQc97JlNqAg That is one big medal. 

The streak ends. 21 days. 155.3 miles.  

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
4.600.004.60

4.6 Miles. Ringling Bridge. 35:09. 7:38 pace. 5:40 pm start time. Light Rain with Rainbows. 

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
218.353.40221.75
Weight: 0.00
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