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September 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
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: 20.00 Month: 43.00 Year: 1815.65
Slow milesFast milesTotal Distance
198.602.10200.70
Weight: 0.00
Slow milesFast milesTotal Distance
10.200.7010.90

5.5 Miles. (NEIGHBOR)Hood Route. 45:06. 8:12 pace. 5:45 am start. Last mile - 7:31. Just Cruising. 77 Degrees. 94% humidity. dew point - 75.

Track-form-fixing workout. 3:00 pm start. (after church and 2 HOURS OF yard-work) 2 mile up. 2x200 @ 75% w/ 200 AR. 4x100 @ >75% w/ 100 AR. 6x50 @ 100% w/ 50 AR. 2 miles down. I did the form drills (buttkicks, etc.) while I warmed up. The high step form drill felt really easy today. I usually can feel that one in the top of my thighs/ lower abs. I timed a couple of reps to get an idea of how fast these are. 200's- @ 41 seconds. 100's- @14-15 seconds. 50's- @ 7 seconds. I have no idea if that's fast or not, but it is as fast as I could get. Doing these the day after a longish run, in the mid day heat will probably not yield the best results, but this is the time I have available to do these. 86 Degrees. 70% humidity. dew point - 73.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
5.500.005.50

5.5 Miles. (NEIGHBOR)Hood Route. 45:59. 8:22 pace. 5:15 pm start. Last mile - 8:12. 86 Degrees. 78% humidity. dew point - 75.

I got up early this morning, intending to run, but my legs were too beat up from yesterday's track stuff. So I spent about a half hour on the foam roller, and then @ 6 hours at the beach, then slept for an hour, and THEN went running. The gulf was super clear today with a great sandbar. Not a bad holiday.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
1.000.001.00

5:30 am - 1 mile runfail. Maybe I should have taken yesterday off running entirely, because the legs felt no better this morning. 

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
11.300.0011.30

5.5 Miles. (NEIGHBOR)Hood Route. 44:12. 8:02 pace. 5:00 am start. Last mile - 6:52. 77 Degrees. 94% humidity. dew point - 75. I'm glad I decided to not run last night. I needed to recover, I guess.

5.8 Miles. Ringling Bridge. 42:27. 7:19 pace. 5:30 pm start. Raining. 75 deg. 87% hum. 71 D.P.

Song stuck in my head - "Jenny Says" By Cowboy Mouth. Let it go, let it go, let it go!

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
4.500.004.50

3.5 Miles. Hood Route. 30:53. 8:49 pace. 6:00 am start. 75 deg. 94% hum. 73 D.P. It Felt cooler out, but I still wanted to take this one slow. 

Sunny all day, then a lightning storm came in at 5:30 pm. I tried to take it on, and run anyway. A mile into it, I got a little freaked out, so I went back. As I am typing this now, a half hour later, it is still raining, but no lightning. I see blue skies to the east. Aww, Come on, Man!

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

3.5 Miles. Hood Route. 31:14. 8:55 pace. 5:30 am start. 77 deg. 94% hum. 75 D.P. Sleep deprived miles. I'm not sure I was awake for this. 

Weight: 0.00
Comments(8)
Slow milesFast milesTotal Distance
16.250.0016.25

16.25 Miles. Legacy Trail to Circus Bridge. 2:11:27. 8:31 pace. Last mile - 7:04. 78 deg. 94% hum. 72 d.p. I was looking at 3 kayak fishermen at sunrise, as I crossed roberts bay. The stern lights against the mangrove siloutte were amazing. pastel skies, then BAM! face full of gnats.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
11.200.7011.90

7.5 Miles. (NEIGHBOR)Hood Route. 1:01:49. 8:15 pace. 6:00 am start. Last mile - 6:37. 72 Degrees. 100% humidity. dew point - 72. I was really dragging it for this whole run, and then tried to make something respectable out of it wth the last mile. It was more like swimming today.

Track-form-fixing workout. 2:45 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. 88 Degrees. 66% humidity. dew point - 73.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 39:20. 7:34 pace. 5:30 pm start. Warm. 93 deg. 47% hum. 68 D.P. I slowed  wayyyy down on the last mile. 

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

3.5 Miles. Hood Route. 30:57. 8:53 pace. 5:30 am start. 73 deg. 100% hum. 73 D.P. Late Start.

http://www.runnersworld.com/races/4000-sign-up-for-boston-marathon-on-first-day-of-registration

4,000 signed up on day 1? Aw, man!

Weight: 0.00
Comments(6)
Slow milesFast milesTotal Distance
10.700.0010.70

5.5 Miles. (NEIGHBOR)Hood Route. 47:25. 8:37 pace. 5:15 am start. 73 Degrees. 94% humidity. dew point - 72

5.2 Miles. Ringling Bridge. 38:11. 7:21 pace. 5:30 pm start. Warm. 91 deg. 50% hum. 68 D.P. Once again, I had to slow down on the last mile.

I got a thumbs up from the guy running over the bridge with the gimungous American flag. He heard me clapping my hands and saw me pointing from the other side of the bridge. 

That made my day. 

Weight: 0.00
Comments(7)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 38:51. 7:28 pace. 5:30 pm start. It felt hotter than yesterday, but the weatherman says no. 86 deg. 70% hum. 70 D.P.

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

Scheduled day off from running.

Tonight, we are taking the kids to see "School House Rock- The Musical" My brother gave us the DVD a while back, and we are all big fans in my house. I'm  very excited about this show tonight, Way more than I should be. I'm sure they'll play "I'm just a Bill," and "Conjunction Junction." I hope they play "Counting by 5's," "Mr. Morton," and "Verbs." Those are my favorites. 

Mr. Morton is the subject of the sentence, and what the predicate says, he does!

 

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

16.25 Miles. Legacy Trail to Circus Bridge. 2:26:14. 9:00 pace. 76 deg. 94% hum. 73 d.p.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
7.500.007.50

5.5 Miles. (NEIGHBOR)Hood Route. untimed. 5:15 am start. 75 Degrees. 94% humidity. dew point - 73.

3-ish pm. At track. 2 mile warm up, then wind lightning storm. Bad weekend for running, I guess. 

Weight: 0.00
Comments(7)
Slow milesFast milesTotal Distance
4.600.004.60

4.6 Miles. Ringling Bridge. 35:10. 7:39 pace. 5:40 pm start. Cut short for the late start. 77 deg. 90% hum. 74 D.P. We had a mini-monsoon at 3:30. debris scattered around. 

Signed up for Boston this morning. I guess I'll know by Friday. Gonna be a long week. 

Weight: 0.00
Comments(6)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 38:00. 7:18 pace. 5:30 pm start. 80 deg. 76% hum. 72 D.P. Light Rain

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
11.300.0011.30

5.5 Miles. (NEIGHBOR)Hood Route. 47:36. 8:39 pace. 5:15 am start. 75 Degrees. 100% humidity. dew point - 73. EZ Cruising.

5.8 Miles. Ringling Bridge. 43:32. 7:30 pace. 5:30 pm start. 80 deg. 81% hum. 74 D.P. Lightning, traffic, and rain. A trifecta of stink. It felt smooth, though. 

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

5.2 Miles. Ringling Bridge. 39:48. 7:39 pace. 1:15 pm start. 85 deg. 55% hum. 70 D.P. Mid day no es bueno. 

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

16.25 Miles. Legacy Trail to Circus Bridge. 2:23:14. 8:49 pace. 77 deg. 78% hum. 70 d.p.6:15 am start time.

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

5.5 Miles. (NEIGHBOR)Hood Route. 46:22. 8:26 pace. Last Mile - 6:51. 6:15 am start. 75 Degrees. 100% humidity. dew point - 75. Very Smooth run.

Track-form-fixing workout. 2:00 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. 86 Degrees. 70% humidity. dew point - 75. Total Time on track: 48 minutes. I must be running my recoveries / warm-ups faster or something, because this is @ 20 minutes less than when i started doing these.

Weight: 0.00
Comments(7)
Slow milesFast milesTotal Distance
4.600.004.60

4.6 Miles. Ringling Bridge. 37:14. 8:05 pace. 5:40 pm start. 79 deg. 89% hum. 75 D.P. Heavy downpour. No lightning, though. The slower pace is not because of the weather. My legs are pretty beat up from yesterday's track stuff. I should be fine tomorrow. 

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

I don't mean to jump the gun here, but it looks like I'm in. Cut off was BQ -1:38. 

http://www.baa.org/news-and-press/news-listing/2013/september/2014-boston-marathon-qualifier-acceptances.aspx

5.2 Miles. Ringling Bridge. 38:17. 7:21 pace. 5:30 pm start. 79 deg. 79% hum. 72 D.P. breezy. 

 

Weight: 0.00
Comments(14)
Slow milesFast milesTotal Distance
4.600.004.60

4.6 Miles. Ringling Bridge. 34:36. 7:31 pace. 5:45 pm start. 85 deg. 68% hum. 74 D.P. 

Weight: 0.00
Comments(6)
Slow milesFast milesTotal Distance
6.200.006.20

6.2 miles, untimed. 10:30 am start. 86 deg. 62% hum. 72 d.p. Venetian Waterway Park. Well, Boy #1 (Age 8) is determined to run a 5k with me this fall. So, I told him to prove it. I mapped out 3.1 miles, and we headed out. He was skipping, hopping, jumping on to light pole bases/benches, going on to the grass, jumping up to smack tree banches, etc. I kept telling him to just run, but he wasn't having it. He was falling apart by mile #2, but to his credit, he finished. Spouse and Boy #2 (age 6) were waiting for us at the finish. Boy #2 said he wanted to run back with me. That went bad. I told spouse he was done @ 1.5 miles in. Then i finished the run as fast as i could. I feel like I needed a weekend off from trying to just get miles. I'll get back to the grind next week. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
9.250.009.25

9.25 miles. Legacy Trail / Venetian Waterway Park. Laurel Road to South of Circus Bridge and back. 1:07:28. 7:17 pace. 10:30 am start. 82 Deg. 62% hum. 68 d.p.

Boy #2 "paced' me on his bike, and he did it perfectly. I am so stoked about the possibilities from this run. I didn’t notice any pains, I just focused on the kid on the bike. I didn’t notice the heat, or sun, or anything. I just focused on the kid on the bike.  After about 6 or 7 miles, I thought he was speeding up, so I was going to yell for him to slow down. But then I realized that I was slowing down, so I said nothing, and tried to catch that kid. He was courteous to the other trail users. He did a great job, and if we can work out a few details (hydration, for example), I’d like to make this happen more often.

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

5.2 Miles. Ringling Bridge. 38:20. 7:22 pace. 5:40 pm start. 86 deg. 63% hum. 72 D.P.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
198.602.10200.70
Weight: 0.00
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