They all can't be "easy" runs.

March 28, 2024

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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

1:08:25 (7:18 pace) 2/22/20

Half Marathons:

1:37:57 (7:28 pace) 1-26-20. Fort Lauderdale - A1A 
14 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 (8:38 pace) 10-7-18 Towpath

13. 3:35:11 (8:13 pace) 9-12-21 Med City

14. 3:45:45 (8:37 pace) 4-16-23 Coastal Delaware

* = 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:

2023 GOALS:

Coastal Delaware Running Festival Marathon - 4/16/23 - Rehoboth Beach, Delaware

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, 17, and 18.

I started running because someone dared me to.

I ran my first race 3 days after my 40th birthday. (Disney)

My profile picture story: http://www.melissajill.com/blog.cfm?postID=1492&boston-marathon

Favorite Blogs:

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Miles:This week: 12.50 Month: 83.00 Year: 212.50
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
From Matt Schreiber on Sun, Sep 01, 2013 at 21:16:51 from 66.17.102.185

Killer heat for that workout. Nice job on the reps and AR.

Way to get out early this am, too. That's tough with that temp and humidity.

From SlowJoe on Mon, Sep 02, 2013 at 07:05:27 from 66.69.93.8

Nice double - now that is a productive Sunday!

From I Just Run on Tue, Sep 03, 2013 at 08:49:10 from 67.79.11.242

You're wearing me out just reading all of this stuff. I feel lazy, I need to do some quicker track workouts but just can't seem to muster up the energy. Great running!

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