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August 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: 11.25 Month: 46.50 Year: 1891.85
Slow milesFast milesTotal Distance
230.456.00236.45
Weight: 0.00
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. Hood route. With a 5:06 0.75 miles kick thrown in. I plan on doing repeat 0.75 miles tomorrow for interval day. I started late today, though. 

I found a rachet while I was out this morning. I must have looked like I was racing to some mechanical emergency, running with with a wrench. 

Also, I must note that we have had a substantial amount of red tide around here lately. It is a locally a touchy subject politically. (Think Climate Change, but on a local level. People whole heartedly believe that red tide is a result of bad actions by man, or they whole heartedly believe that this is a part of a natural process that has been going on since before we got here.) The cause of it is really irrelevant to me.

I'm a beach person. The stench of dead fish has kept me from the beach since before July 4th. I'm getting to the point that I need to put my toes in the sand, but have no where to go. I live less than 5 minutes from the Gulf. The stink has now permeated all the way to I-75. People with asthma are really affected. Most people complain of eye burning / itching. This is devastating to our local tourism, etc.

I say all of this to acknowledge that besides the psychological need in me to go to the beach that is being neglected, I know this is messing with my running right now. Imagine running in a warm, humid environment. Awesome. I'm used to that. Now imagine walking outside, into that hot humidity, and it smells like dead fish. Are you motivated to run? This has gone on way too long. 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
2.503.005.50

6 am start. 0.75 up. (4)x0.75 miles, 0.25 miles AR. 0.75 miles down. 5:12. 5:10, 5:10, 4:56. I need better times and more reps.

I got stung by a bug on the cool down.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
20.750.0020.75

20.75 miles. Hood route to legacy trail to circus bridge to caspersen beach and back. 3 of the last 4 in 24:34, and that's all I could give it. 6:15 am start. Super hot and humid, but really average for Florida in August standards. After the venice avenue bridge at near mile 6.5 to caspersen and back to 6.5 to go, the dead fish stink was really unbearable. That's like 8 miles of gross. I also learned that an early sign of dehydration for me is "buzzing" legs. It's a thing that's tough to describe, but I know it when it happens. I was taking water as I went. I guess it was just not enough. So at this point I loaded up with water and drink everything I had left. I went through two CamelBaks on this run. As soon as I drank the water I felt much better.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
3.500.003.50

Hood. 7 am . Slow.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
12.300.0012.30

6 am. 3.5 miles hood route.

6 pm. 8.8 miles with boy #2 on his bike, while boy #1 was at the season's first soccer practice. This was (3) 1.1 mile trail loops, plus one 5.5 mile run from hood route, down edmonson, over I-75 to jacaranda and back.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles hood. Yeah, I know it's Tempo Tuesday, and I chickened out of going fast again. In my defense, this morning felt a bit peppy-er than normal, and yesterday's run with Boy #2 was also quick in spots (as per usual, chasing a kid on a bike), and I may or may not run later fast. 

Even still, I chickened out. 

Also, I'm at work now. I just got word that the guy in the cubicle next to me's daughter is in the I.C.U. As a father, the thought of this is painful. My heart breaks for him and his family. 

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

7.5 miles hood route. 6:30 am start. Lots of basketball and soccer last night. Boy #2 and i did full soccer field sprints x4.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
9.002.0011.00

Interval Thursday. The anti-track-quarter-mile-repeats 0.75 up. (8) x 0.25 fast, 0.25 slow. 0.75 down. Fast stuff all in 11:54. 

Pm 5.5 miles on legacy trail following boy #2 on his bike. Slow.

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

7.5 miles. Hood route 6 a.m. start. Then took the family to the keys for the weekend. Did some snorkeling at Bahia Honda. The keys got pretty beat up during the hurricane

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
5.000.005.00

Day 2 in the keys. 9:30 am start. On the drive down to key west, the family kicked me out near mile 68. Then they went and got breakfast and i ran. I got 5 miles in running south. The run ended with a 2.3 mile bridge. I've got to say, this was a really cool run. Running that long over water is kind of a new one. Day ended with more snorkeling in key west, and a long, slow, haul back to key largo.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Last morning in the keys. School starts tomorrow. This was a last trip of the summer thing for the boys, and an excuse to get me into some non red tide water. So the highlight of the trip was today, when we went to John Pennekamp State Park and went snorkeling 6 miles offshore at the Grecian Rocks Reef. It was beautiful conditions and the fish were everywhere. I mean, it was impressive. You can actually get some "street view" pictures from Google Maps. 

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

3.5 miles. hood route. 6:15 am start. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
9.500.009.50

5:30 am start. 0.75 miles up. 4 miles in 32:06. 4.75 down. The goat farm smelled fantastic! Tempo Tuesday? Not quite.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
11.000.0011.00

5.5 miles. Hood route. 6 am start.

6 pm. 5.5 miles on legacy trail.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
2.501.003.50

Interval Thursday, I got out late and had to cut the workout short. I procrastinated myself out of the good stuff. 0.75 up. (4) x 0.25 miles with 0.25 miles AR. 0.75 down. Fast stuff in 5:56. General attitude was whatev's. Going to try to get another run in later, take Friday off, then 20+ Saturday. It's crunch time, people. No time to dillydally.

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

I coudn't run last night because of the lightning. I ran through eleventy spiderwebs this morning. I must have looked like a nut, running down the road, trying to brush off my head and torso!

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
20.750.0020.75

20.75 miles. Slow. Hood route to legacy trail to circus bridge to caspersen beach and back. Slow.

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

10.2 Mi Hood route to Legacy Trail to Colonia and back. First five in 42:10 last 3 in 23:58. I was angry about yesterday effort, so I ran harder today.

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. Hood route. People were driving crazy this morning. Be careful out there!

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

TEMPO TUESDAY. 7.5 miles. Hood route. 5:45 am start. 0.75 up. 3 miles in 23:26. 1 minute rest. 3 miles in 22:48. 0.75 down.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
9.000.009.00

3.5 miles. hood route. 6 am start. 

5.5 miles. Hood route. 6 pm start. Like running with a hot, wet comforter wrapped around my head and shoulders, except it smelled like dead fish.

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

INTERVAL THURSDAY. 0.75 up. (6) x 0.75, + 0.25 AR. 0.75 down. 4:57. 5:00. 5:05. 5:00. 5:08. 5:00.

Tomorrow off, and then try to have a better 20+ miler Saturday than I did last week.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
20.750.0020.75

20.75 miles. Hood route to legacy trail over circus bridge to caspersen beach and back. 17 miles up. 3 miles in 24:09. 0.75 down. 1st half at 9:38 pace. 2nd half at 8:46 pace. Soooo much better than last week. I don't know what is different. The run just went better.

Also, this is the first time that I have hit the general guideline of my training in any one week. That is, 1 tempo, 1 interval, 1 long run, plus recovery runs = 50+ miles total. I should have been doing this for the last 6 weeks. Oh well.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
10.200.0010.20

10.2 miles hood route to legacy trail to colonia. 6:30 am start. Slow and steady.

1502!

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

hood route. 5:45 am start.  I saw a baby turtle crossing the sidewalk. Smaller than my fist.  

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
13.500.0013.50

I didn't run yesterday because of some strange thigh pain. I have determined I need new shoes. I am alternating between 2 pairs of kinvaras with @1000 miles on them. They are toast.

6 am. 3.5 miles. Hood route.

6 pm. 10 miles legacy trail in the rain. Including 8:37, 8:16, and a 7:53 mile. They have markers on the Legacy Trail every 20th of a mile for emergency purposes now, so it's real easy to track individual miles at any point. So, I randomly chose 3.

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

7.5 miles. hood route. 6 am start. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. Hood route. Sweat.

1st soccer tournament this weekend, so miles will be tough to get. Winter Haven. Next to Legoland.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
230.456.00236.45
Weight: 0.00
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