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August 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

* = 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

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: 10.20 Month: 132.95 Year: 1247.05
Slow milesFast milesTotal Distance
249.000.00249.00
Weight: 0.00
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. hood route. 6:15 am start. humidity took the morning off.

Then the boys had football practice in the rain from 8:30-11. pouring cats and dogs rain. I am pruned. We have 3 extra boys under 10 at our house this weekend. It is very loud as I type this. Also, I refuse to watch anyone "whip" or "na-na" for the rest of my life, no matter how many times they insist that I watch them. I might watch someone do the stanky-leg, though. That is cool.

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

7.5 miles. hood route. slow. 7 am start. I was on my feet a lot yesterday.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. hood route. 8:40 pm start. I had to wait until after kids' football practice. For the next 3 weeks, football practice is M-F 5:30-8:00. I'm going to have to think this out. I might run during their practice. Also, my Saturdays are going to be eaten up with this for the next couple of months. Not ideal for long runs. It's going to be a tricky balance to hit my weekly running goals, to prep for a race, and make football work. Meh, I'll be fine.

Oooooooooh, to be Prince Caspian, afloat upon on the waves....

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. Hood route. 6:15 am start. I wanted more miles this morning but overslept.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
5.000.005.00

6 pm. Celery Mound. 1 up. 10 x 0.1 mile hill sprints, jog down, with 1 minute rest between. 2 down.

I was running the warm up on the grass levee and at 1/2 mile into it, they had stopped cutting the grass. I was feeling pretty good, so I ran another 1/4 mile through knee deep grass. And then I thought - If I was a snake, I'd live here, so I turned around back through the grass, and cut my warm-up short. August in Florida - How much warm up do I really need? My warm up could be to jog across a parking space and I'd be all set. I chose an altenate route for the cool down.

It's been 3 weeks since my last set of hill sprints, and I sure felt it out there. Never thought I would be the "grunts while running" guy, but I got there today. Yeesh!

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
15.000.0015.00

7.5 miles. hood route. 5:30 am start.

So much sweat! How much sweat? My running shorts were making slapping noises against my legs

7.5 miles. hood route. 9 pm start. Might have been hotter than it was this morning.

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles Hood route. 5:40 am start. 77 deg., 90% hum., 74 d.p. Hmm., Not that bad.

I'm going to try to bring back the long run tomorrow.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
19.000.0019.00

6 am start. 6 miles hood route. things went bad. Thank you McDonalds emergency stop. I'm going to try to improve this later.

6 pm. I took the boys to Legacy Trail so they could ride their bikes while I ran. I wanted 10, but Johnny was done after 5.5. The cool part was Tommy singing this out for almost the whole run: https://youtu.be/-T5xWkO56GI  I sang back up, while running. I always pick up the pace when I run with the kids, and the singing run was a little extra work.

I got home, and was still fairly ticked about the days effort, so out the door again for 7.5 hood route miles. I'm not going to count this as a triple, since I didn't change clothes after the run with the boys. It was about a half hour after the run with the kids. I went out with wet socks and shorts - gross, I know. Anyhow, the run felt really really smooth. I decided early in the run that I was going to kick the last mile, because everything was so going easy. It was hard to hold back pace early on. I kept speeding up and then reminding myself about holding back. I threw the kitchen sink at the last mile and got 6:27.

3 months from race day. Today started, well, really bad. But the finish gives me some hope.

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

7.5 miles. Hood route. 7 pm start. slow and steady.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. Hood route. 8:30 pm start. After the boys football practice.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
13.000.0013.00

7.5 miles. Hood route. 5:30 am start. Warm.

5.5 super slow miles. 6:15 pm start. During football practice, I passed 2 other football parents, that are in training for a Fort Myers marathon Nov. 8th. Same date as RNR Savannah. Small town stuff.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
11.100.0011.10

7.5 miles. Hood route. 5:30 a.m. start. Really tough to get out the door this morning. Hill stuff and meteor shower later.

6:15 pm start. Celery mound. 1.5 up. 8 x 0.1 mile hill sprints, jog down, 1 minute rest between. 0.5 down. Had to cut short to get the kids at football.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. Hood route. 5:45 am start.

Could not do the evening run. Football practice was cut short for lightning.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
13.400.0013.40

7.5 miles. Hood route. 5:45 am start.

6:40 pm start. 5.5 miles during football practice. Hood route.

8:30 pm start. 0.4 miles around the block after football to get my miles to 60. I don't know if that run provided me any physical benefit, but ending the week with 59.6 is just unacceptable.

Kids' Football is my life all weekend. Spouse is out of town and it is Jamboree weekend - kind of like pre-season. Tommy has to be at the field 6:45 am for weigh in. then wait 2 hours, then a half hour scrimmage. then wait an hour, (while I'm in the concession booth), then another half hour scrimmage. In short, tomorrow is shot for running.

Then I do the whole thing all over again on Sunday with Johnny! I plan on running Sunday night when spouse gets back.

Weight: 0.00
Comments(8)
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. Hood route. 8:15 am start.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
12.500.0012.50

5:30 am start. 7.5 miles hood route. Nice and smooth.

6:00 pm start. Celery mound. 1.5 up. 10 x 0.1 mile hill sprints. Jog down. 1.5 mile down. By far, the best I've done at this workout. I focused on keeping my elbows in. There was a rainbow behind the hill for the entire run. The down pour held off until after i was done. All of this rain has caused gullys in the path, making the footing an issue. But still, good run.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.000.007.00

1.5 miles hood route. 5:30 am start. Back to home for bathroom stop. Then 5.5 hood route. 2nd run i ran through a spider web, and it threw me back, scooby doo syyle. Yucko!

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

3.5 miles. Hood route. 5:45 am start.

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

5.5 miles. Hood route. 5 a.m. start. Even if my training wasn't being killed by the all-consuming football, I don't know that I could have gone much further. It was crazy hot and humid this morning. Steaming roads, water dripping from power lines, it was miserable.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
16.250.0016.25

16.25 miles. Hood Route to Legacy Trail to Circus Bridge and Back. 6 am start. Partially motivated by Flat's long run yesterday in the muck, partially motivated by the knowledge that next Saturday's away game is 2 hours away, I HAD to do a long run today. It was slow and awful, and I sweated out a gallon of water, but I did it. I saw antisocial board shorts guy, that I usually see running in the wrong direction at the track, and, as expected, he would not recognize my existence. Meh, it made me laugh. Great sunrise and the bay waters look like root beer right now because of all of the rains putting tannins in the water. Anyhow, I had this stuck in my head, which worked out well: https://youtu.be/XDHu53iBtg0

 

 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
13.000.0013.00

7.5 miles. Hood route. 6 a.m. start. Why are all these kids hanging out on the corner? Oh yeah, first day of school.

we had an extended beach trip last night. Lots of skimming, lots of boogie boarding. Great end of the summer beach trip.

I feel like my run had shorter strides than normal this morning.

6:15 pm. 5.5 miles. Hood route. During football practice.

Tommy had a good first day of school and a good football practice. Johnny had a bad first day of school and tried to make up for it by busting his hump at football. Yeah, kid, like that fixes everything!

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. Hood route. 5:30 am start. Slow and sweaty.

more miles than last week by Tuesday.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
7.000.007.00

5:30 a.m. start. 2 mile RUNFAIL. I just didn't have it this morning. Celery Mound stuff later.

6:15 pm. Celery Mound. 1.5 up. 10 x 0.1 mile hill sprints. Jog down. 1.5 down. Ran into one of the cool kids after rep #7, but i was in no condition to chat for long. Goodworkout, i think. That tall grass warm up , cool down is really helping.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
11.000.0011.00

7.5 miles . Hood route. 5:30 a.m. start.

3.5 miles. Hood route. 6:15 pm start. During football.

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

7.5 miles. Hood route. 5:45 am start. No running tomorrow. Football all day, in Lehigh Acres. One of the few non-panhandle towns i have never visited. It's gonna be great.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
0.000.000.00

Standing in the sun from 9:30-2 is probably not going to help me run tomorrow. Both boys got beat today, but they individually played well. I did minimum play requirement counting on the opposing sideline for the first game. Parents were yelling at us that they didn't see their kids playing. Things got a bit weird. Oh well. Hopefully my last trip to Lehigh Acres.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
20.750.0020.75

6:15 am start. 20.75 miles. Hood route to legacy trail to circus bridge to caspersen beach and back. A little cooler this morning, but it is still Aug in Florida, so no joyride out there. Next weekend the kids have a home game, so i don't know if i'll long run Saturday or Sunday yet.

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. Hood route. 5:45 am start. This was much smoother than I expected.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
249.000.00249.00
Weight: 0.00
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