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December 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
12 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:

2019 GOALS:

Bring running fast back.

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, 12, and 14.

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: 32.50 Month: 32.50 Year: 1530.28
Slow milesFast milesTotal Distance
130.075.12135.19
Weight: 0.00
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. hood route. 5:45 am start. 200 m of "sprint" in the middle somewhere. I ran in old shoes to try something different. 70 deg., 94% hum.,, 68 d.p. No air movement of any kind. Running in a winter wonderland. 

I found a golf ball and vice grips this morning. They were not in the same location. But if you saw someone running with a golf ball and needle nose vice grips, you would assume... .... 

Weight: 0.00
Comments(12)
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. Hood route. 5:45 am start. Slightly cooler, but it rained all day yesterday, so still very humid out. Bestmanspeechmiles. Big day is tomorrow. The boys look rad in their tuxedos.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. Hood route. 8 AM start. Great run way faster than i expected

But that's what happens when you have people to pass. Andy's wedding went great. I might have tanked my best man speech. Today went great.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. Hood route. 5:45 am start. Cooler, but misty. "Sprint" ed for a chunk in the middle somewhere.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
9.370.629.99

5.5 miles. Hood route. 100 m "sprint" in there. 5:45 am start. 66 deg. 85 % hum., 61 d.p. sliver of a moon.

p.m. at track. 2.25 up + strides. (10) x 100 m sprints, with 100 m recovery jog. 1 down. Just keeping some speed, while i'm cooking up my master plan.

Weight: 0.00
Comments(7)
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. Hood Route. 5:45 am start. 59 deg., 94% hum., 57 d.p. It felt much warmer than that. My explnation for this week - just too much dancing last Saturday. They had a good first dance song - https://youtu.be/Ec8BDAtlc7E It was stuck in my head this morning.

 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
2.000.002.00

Sore spots in a couple of places. ah, crap. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. Hood route. 5:45 am start. I still have a sore right heel, and right knee feels a bit off, but i kept the pace pretty quick, and had a longer "sprint" than normal. 70 deg., 90% hum., 67 d.p. very thick fog. 5k on friday? I don't feel really ready, but i feel like it's time for a race. Hmmmm.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
2.001.003.00

Something different tonight. I ran in a community in North Port, called Island Walk.They have a bunch of small bridges, maybe 7' climb in 20' span. It was kind of unique. Anyhow, 5:45 pm start. 1.5 up. (2) x 800, crossing 5 bridges. 2:51, 2:59. Then a half hour of weights in their clubhouse. Then a half mile down.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
12.900.0012.90

12.9 miles. Legacy Trail to Venice Avenue and back. Longest run in a while.little "Sprint " near the end. 53 deg., 69% hum.,39 d.p. nice breeze moaning through the australian pines. Wicked low tide. Oyster beds.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.300.008.30

3.5 miles. Hood route. The return of summer.

MONDAY RUN.

Moar Monday stuff.- 6:30 pm start. 2.4 up with bridges in village isles. Weight training. Then 2.4 down.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
1.500.001.50

1.5 miles. Hood route. 6:45 am start. Run cut short for bathroom stop, then i never went back. Still in the 50's here, but scheduled to be in the 80's tomorrow again.

Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
6.300.006.30

70 deg. 90% hum. 67 d.p. but it felt warmer than that. Even by my standards, this weather is crazy. Still have to run the AC and the irrigation.

5:30 am start. 2 laps around the block, then home, then the usual 5.5 mile hood route.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
6.250.757.00

3:30 pm start. 80 something degrees.I had to do a site visit for work. I decided to do it running. Something about running on the clock for work is cool. Anyhow, the site is a section of roadway a little more than a mile long. I was taking pictures. So i would run @ 60 paces, stop, take pictures, run @ 60 paces, etc. Down one side and back on the other. Running in a FDOT approved construction vest must have looked great. Finished that.

Drove to the track.2 up, (12) x 100 m, with jog back. 1.5 down. There was a guy on the track who will be running a 100 mile trail run in 10 days. I talked with him for a while. Not for me, man, not for me.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.500.007.50

2001! A sweat Odyssey.

79 deg., 85% hum., 72 d,p,  I still threw in a "sprint" for fun.  Merry Christmas, y'all!

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.250.754.00

11:00 am at the track. I really wanted to run today, and this is when I had the time to go. I took boy #2. He wanted to try out his new christmas shoes. 86 deg., 64% hum. (that seems low), 72 d.p. Shirtless, and now sunburned. 2 up. (12) x 100 M sprints, jog back. 0.5 down. 

We met a guy out there that was running short sprints. He says he ran competatively indoors in europe last year. Johnny started asking him questions, and he was pretty cool about it. He even let Johnny run out of his starting blocks a couple of times. The guy told Johnny that he was really fast. I can't tell if this guy was being genuine, or if he was trying to get me to enroll my kid in some sort of coaching thing. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles with an old friend on the legacy trail. 7 am start. Hot and humid, but great conversation. He took me and the boys to see the new star wars last night. Excellent movie. It made me realize that the problem with the prequel series of movies was the absence of humor. This flick brings back the funny. I'm no star wars expert, but that difference was obvious.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
8.300.008.30

3.6 miles. Hood Route. 6 am start. 70 deg., 67% hum., 69 d.p.

6 pm: Mini bridge running in Island Walk. 2.4 up. 30 minutes weights. 2.4 down. 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
4.500.004.50

4.5 miles. on the Legacy Trail with Boy #2 on his bike. 70 deg., 100% hum., If I'm going to get summertime weather, I'm going to do summertime runs.  

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
10.902.0012.90

5.5 milrs. Legacy trail with Johnny on his bike again. Today, we waited until after sunrise. The fog this morning was super thick. Crossing Dona Bay and Roberts Bay was really cool. He told me to "kick it up a notch" for the last mile. 6:38. Yesterday, the surf was pretty big for gulf coast standards. The life guard whistled and yelled at us, so we went to a no-life-guard beach. The boys had saucer sized eyes dropping in and riding the waves on their boogie boards. It's one of those Best Dad or Worst Father kind of things.

5:30 pm: Island Walk Mini Bridge 800's. The last time I did this, I had measured the 800s wrong. They were 57' short. Problem is now fixed. Anyhow, 81 deg., 77 % hum., 73 d.p. No breeze. None. Bonus Gravity. 2.7 up. (4) x 800 over 5  mini-bridges w/ 4 minute rest between. 3:01, 3:05, 3:02, 3:07. 2.7 down. The cool down was pretty difficult. I still go over the bridges on the warm up and cool down. They break the stride. They are inconsistently spaced, and have transitions that are arced, like a skateboard ramp. Fun stuff. To see the bridges, Google image search this: island walk bridge west villages.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
130.075.12135.19
Weight: 0.00
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