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July 2018

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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: 0.00 Month: 44.20 Year: 1764.15
Slow milesFast milesTotal Distance
170.3016.00186.30
Weight: 193.00
Slow milesFast milesTotal Distance
11.901.0012.90

12.9 miles. Hood route to Legacy Trail to Venice Avenue and back. I weighed in last night at a girthy 193 lb. I was pretty upset about that given that I'm 12 weeks to race day today. My new schedule calls for me to run 1 mile at marathon pace today. So the second to the last mile I ran at 7:10 pace, which is faster than I expected. I started this run at 7:30 a.m. which made the heat and humidity just miserable. So I'm pretty proud of the 7:10 Mile. But I'm also bummed about my weight. I would do more of an in-depth mid-year report, but I'm off to the Rays Astros game right now with my boys and my brother.

Weight: 193.00
Add Comment
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. hood route. 6:15 am start. song of the run: https://youtu.be/gSF9QT4jmsQ

our first dance at our wedding reception.  

pm: 1.5 hours of soccer. it was really warm. like bonus gravity warm. Since I've started playing so much soccer again, my juggling skills and cross have really come around. Also, that Japan v. Belgium game was one of the greatest I have seen. Huge contrast to the flop fest of Brazil v. Mexico. Neymar is single-handedly trying to ruin the sport by spending as much time as possible flailing around on the ground. Almost none of that in the Japan-Belgium game. Soccer, when played at that tempo, is really exciting. I'd like to go to shooting school in Japan. Those guys can light it up. And for Belgium's star scorer to allow the game winner to pass through his legs, to go to another player to put it in, to have that presence of mind, and realize what is happening, in that intense of a moment, in the biggest game of his life? Wow. What a finish!

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
2.503.005.50

Tempo Tuesday. Hood route. 6 am start. in the soup. 0.75 up. 3 miles in 23:34. 7:51 pace. 1.75 down. (yes, I'm calling those 3 miles fast.) 

I've been thinking, I need start this training cycle from where I am, not where I was in 2013/2014. I may get back to those paces someday. But if I am constantly falling short of those numbers in my training, I will get discouraged, and go back to "all easy miles, all the time" training, which is kind of what got me here in the first place. If you look at Louisiana, today's tempo is a weak effort. If you look at Brookings, well hey, I just ran 3 marathon pace miles! You have to start from where you are, not from where your running-residual-self-image says you are. 

Long story short, I'm feeling pretty good about this morning's effort. 

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

10.2 miles. Hood route to Legacy Trail to Colonia and back. 6:30 am start. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.001.007.00

6 am start. 1.5 miles hood route up. (4) x 0.25 mile repeats with 0.25 mile AR (with recoveries run first). 3.5 hood route down. 1:25, 1:26, 1:27, and 1:24.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
10.200.0010.20

10.2 miles. 7am. Gooey.

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
12.900.0012.90

12.9 miles. Hood route to legacy trail to venice avenue and back. I set out to do this at 6:30 am. But I realized I did not have the time to make it before church. So I postponed until after church. So this run started at noon. My first "feels like" 100 degree run of the year! I tried to kick it for the last two, but could only generate 16:18. As soon as the run was over, I needed to go swimming right away. It took me a while to feel right after this one.

I fought the sun and the sun won.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles hood route. 6:15 am start. I've got to get out sooner.

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

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.500.007.50

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.805.506.30

0.4 up. 5.5 miles. hood route. 42:58. 7:49 pace. (4.5 miles in 36:00, 1 mile in 6:58). 0.4 down. Then continued sweating after the run for an hour.

I have been playing either basketball or soccer  or both every night for quite a while. Last night was an hour of each with the boys. Tonight is looking like basketball only. I am trying to work this into a kind of cross training. I don't always track the work, but not all practices are equal either. Sometimes, I'm just passing rebounds back to the boy, sometimes it is an all out soccer scrimmage, with a group of kids. It's difficult to document, but is also relevant. 

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
8.501.5010.00

3.5 up. Hood route. No rain. (6) x 0.25 AR, 0.25 fast. In the drizzle. 3.5 down. Hood route. In the rain.  1:30, 1:31, 1:26, 1:28, 1:30, 1:29. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. Hood route. 5:45 am start. bit 'o rain. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
16.250.0016.25

16.25 Mi. Hood route to Legacy Trail the circus bridge and back. 7:30 am start. Slow. Most moist miles since birmingham.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
10.200.0010.20

10.2 miles. Hood route to legacy trail to colonia and back. 6:30 am start. I wanted to speed up the last 4 miles, to make up for not fast finishing yesterday. But when the time came to go fast, I could not. So I just finished the run.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Where I run:

https://youtu.be/Fuk3u4GZ1gY

https://youtu.be/pxVIK4PTKCY

Odd choice to post this on a day that I missed the run, but still. 

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.504.007.50

Bringing Back Tempo Tuesday.

0.75 up. 4 miles in 30:25, 7:36 pace. 2.75 down. 

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

3.5 miles. Hood route. 6:30 am start. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
20.750.0020.75

20.75 miles. Hood route to legacy trail to circus bridge to caspersen beach and back. 6 am start.

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

5.5 miles. On legacy trail. With boy #2 on his bike. 10:30 am start. Something different.

We went to the Tampa Bay Rowdies game last night. It was really cool. It was 2-1 Rowdies after 8 minutes! I thought it was going to be the highest scoring soccer game I've ever heard of, but at the end of the game it was 2-2. The first "pro" soccer game I have ever been to. Great event, and venue, by the way. On the waterfront, next to the Dali museum. We went from the surreal to the soccer.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. Hood route to Legacy Trail and Back. 6:15 am start. I recorded the last mile of the run. Here's a sample: Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. Squish. 

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
8.600.008.60

5:45 am start. 0.8 miles up. 3.5 miles. Hood route. 29:15. 8:21 pace. Emergency bathroom stop. 3.5 miles. Hood route. 27:33. 7:52 pace. 0.8 miles down. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
170.3016.00186.30
Weight: 193.00
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