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October 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.

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
10 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

* = 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:

2017 GOALS:

August 26- Fort Hamer 10k

RECOVERY (I'm not a kid anymore) and SPECIFICITY (make training runs mean something).

Also, I am determined to put my boys on some snowboards by the end of the year. This is the year.

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 12.

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: 28.00 Month: 90.30 Year: 90.30
Slow milesFast milesTotal Distance
204.3517.10221.45
Slow milesFast milesTotal Distance
8.502.0010.50

5.5 Miles. (NEIGHBOR)Hood Route. 45:55. 8:21 pace. 5:30 pm start. 72 Degrees. 100% humidity. dew point - 72.

At track - 6:30 pm start. 2 up. (4) x 800. 1 down. (800 times: 2:46, 2:53, 2:55, 2:54.) 85 degrees. 70% humidity. dew point 70.

Comments(9)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 38:39. 7:26 pace. 5:30 pm start. 90 deg. 52% hum. 69 D.P. It felt much slower than this. 

Add Comment
Slow milesFast milesTotal Distance
8.700.008.70

3.5 Miles. (NEIGHBOR)Hood Route. 29:41. 8:29 pace. 5:30 am start. 73 Degrees. 88% humidity. dew point - 70. It felt much hotter than this. it was just a drag from beginning to end.

5.2 Miles. Ringling Bridge. 40:54. 7:52 pace. 5:30 pm start. 86 deg. 72% hum. 74 D.P. Completely miserable running today. 

107 days until Baton Rouge.

199 days until Boston.

Better get my butt in gear. 

Comments(6)
Slow milesFast milesTotal Distance
16.250.0016.25

16.25 Miles. Legacy Trail to Circus Bridge. 2:15:20. 8:20 pace. 73 deg. 94% hum. 72 d.p. 5:45 am start time. 6:50 last mile. 1:10:xx at halfway. Very pleased with this run. Great sunrise. There was a rainbow to the west, as I crossed Roberts Bay that was perfectly reflected in the still bay waters. I actually yelled out loud for that one. Crazy.

Comments(3)
Slow milesFast milesTotal Distance
11.000.0011.00

5:45 am: 1.5 mile Runfail. I didn't have it. legs too beat up from yesterday/ brown rice, chicken, sausage pig out at midnight / back chaffing from camelpak - take your pick.

3 pm. 3 miles to the track with 2 boys on bikes. 2 miles on track. 4 miles to pool. 0.5 miles home. 85 deg. 75% hum. 73 d.p. totaly different dynamic than last weeks' run with only 1 kid on a bike on a trail. this week we had to watch for traffic, i had to speed up to catch the one kid, slow down for the other kid, etc. It was still an enjoyable experience, and (I think) a good workout (lots of speed variation), that can be improved upon. I must have worked out the kinks from yesterday's stuff with this morning's little runfail, because this all felt great. Boy # 1 did 3 laps on the track with me. He really wants to do that 5k, and I think i found a good one for him in mid-november. Also, today was his first time serving as an acolyte at church. big day for Tommy. I got pretty choked up.

Comments(1)
Slow milesFast milesTotal Distance
4.600.004.60

4.6 Miles. Ringling Bridge. 36:42. 7:59 pace. 5:40 pm start. 84 deg. 74% hum. 75 D.P. "Feels like" 93. Windy. Light rain at the end. Today makes 1 year since I ran a marathon. 

Comments(6)
Slow milesFast milesTotal Distance
1.501.002.50

At track. 1.5 up. (2) x 800. I could have run more, but I wasn’t feeling it. 6:15 pm start.  83 deg – 74 hum – 73 d.p.

Add Comment
Slow milesFast milesTotal Distance
0.005.805.80

5.8 miles. Ringling Bridge. 41:30. 7:09 pace. 5:30 pm start. 78 deg – 71 hum – 68 d.p. (I'm still using the 7:15 mark as the difference between fast / slow miles).

Comments(1)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 miles. Ringling Bridge. 40:24. 7:46 pace. 5:30 pm start. 85 deg – 51 hum – 65 d.p. The dolphins are out again! 

Comments(3)
Slow milesFast milesTotal Distance
21.900.0021.90

5:15 am. Legacy trail. Intended to do more, but @ 6.75 miles the mouthpiece of the Camlebak just popped off, draining water on me. Weird. I looked for it in the dark for @ 15 minutes. To stop the water from running out, I drank too much of it. So, I ran back home with the hiccups. No fun. When I got home, Tommy was ready to run with me, so we did 0.9 miles together. I'm going to try to get a couple of more miles this afternoon.

4:30 pm run: Hood route. 7.5 miles. 58:21. 7:47 pace. 82 deg. 58% hum. 66 d.p. This is about as far as I want to go without water, I think.

Comments(1)
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. 1:09:40. 7:32 pace. 3:00 pm start. 82 Deg. 73% hum. 63 d.p. Johnny was pacing me again on his bike. Things were going great until.... he wrecked pretty bad going down hill on the 41 overpass. We kind of limped it in the last 2 miles. He's okay. He was wrestling his brother as soon as we got home. 

Comments(4)
Slow milesFast milesTotal Distance
0.000.000.00

Life got in the way of running today. My car of 13 years / 277,000+ miles, finally quit today. I lost the whole day dealing with that. I might have to lose Tuesday to burying my old car, as well. 

Comments(5)
Slow milesFast milesTotal Distance
9.500.009.50

9.5 Miles. (NEIGHBOR)Hood Route. 1:15:15. 7:55 pace. 8:30 pm start. 74 Degrees. 83% humidity. dew point - 68. The run felt easy. I added 100 m sprints every 2 miles or so, to keep it interesting.

Comments(1)
Slow milesFast milesTotal Distance
5.800.005.80

5.8 miles. Ringling Bridge. 42:23. 7:18 pace. 5:30 pm start. 81 deg – 71 hum – 70 d.p. Crowded out there. 

Comments(1)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 miles. Ringling Bridge. 39:57. 7:41 pace. 5:30 pm start. 83 deg – 69 hum – 71 d.p. 4 hours sleep. zzzzz-running.

Comments(3)
Slow milesFast milesTotal Distance
20.750.0020.75

20.75 miles. Legacy Trail / Venetian Waterway Park to Caspersen Beach. 2:57:02. 8:32 pace. 6:00 am start. 81 deg. 83 % hum. 73 d.p. 7:22 last mile. Full moon start was awesome. Great sunrise over the bays. Mullet jumping like crazy at half way. A lot of runners out this morning. Off to baseball!

Comments(3)
Slow milesFast milesTotal Distance
5.500.005.50

5.5 Miles. (NEIGHBOR)Hood Route. 46:35. 8:28 pace. 2 pm start. 84 Degrees. 74% humidity. dew point - 75. Legs felt great. I don't think the slow pace has much to do with yesterday'srun.

Comments(1)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 38:48. 7:28 pace. 5:30 pm start. 83 deg. 69% hum. 72 D.P. I had to run through a 10' stretch of rotting bait fish. First time for that one. I guess someone did well with the cast net, and then forgot to put the baits in a bucket.

I had to go to the Dr. this morning. Spouse printed out a list of Dr.s I could go see, and I picked the one who's name I saw on the Boston Marathon entry list. Is that wrong?

Add Comment
Slow milesFast milesTotal Distance
3.002.505.50

at Track. 2 miles up. 1 mile @ 5:58. 3 x 800 (2:54 Avg.) 1 mile down. 82 Deg. 79% hum. 75 dew point. Pretty good workout.

Comments(4)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 37:49. 7:16 pace. 5:30 pm start. 76 deg. 38% hum. 49 D.P.  

Comments(1)
Slow milesFast milesTotal Distance
0.005.805.80

5.8 miles. Ringling Bridge. 41:40. 7:11 pace. 5:30 pm start. 73 deg – 51 hum – 53 d.p. This little dip in temps is helping me out a lot. I wasn't even pushing that hard today. 

Comments(3)
Slow milesFast milesTotal Distance
4.600.004.60

4.6 Miles. Ringling Bridge. 38:07. 8:17 pace. 2:00 pm start. 79 deg. 35% hum. 50 D.P. I kept it slow because I want to go long tomorrow. This might be the end of this shirt. The perma-stink is revolting.

25 year high school reunion tonight. Yeesh! 

Comments(1)
Slow milesFast milesTotal Distance
16.250.0016.25

16.25 Miles. Legacy Trail to Circus Bridge. 79 deg. 42% hum. 54 d.p. 10:15 am start time. It went bad.

Comments(2)
Slow milesFast milesTotal Distance
16.250.0016.25

16.25 Miles. Legacy Trail to Circus Bridge. 2:11:00. 8:04 pace. Last mile- 7:00. 1st half 1:05:12 (8:01 pace) 81 deg. 42% hum. 55 d.p. 1:00 pm start time. It went better. REDEMPTION RUN!

Comments(4)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 40:31. 7:47 pace. 5:30 pm start. 80 deg. 50% hum. 59 D.P. Kept it slow. Track stuff tomorrow.

Comments(2)
Slow milesFast milesTotal Distance
5.200.005.20

5.2 Miles. Ringling Bridge. 38:08. 7:20 pace. 5:30 pm start. 81 deg. 58% hum. 65 D.P.  Smooth cruising.

Comments(2)
Slow milesFast milesTotal Distance
4.600.004.60

4.6 Miles. Ringling Bridge. 34:38. 7:32 pace. 5:40 pm start. 80 deg. 71% hum. 70 D.P.

Comments(1)
Slow milesFast milesTotal Distance
204.3517.10221.45
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