They all can't be "easy" runs.

April 25, 2024

15% off for Fast Running Blog members at St. George Running Center!

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:

2024 GOALS:

to not get fat

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:

Click to donate

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Miles:	This week:	4.00	Month:	31.00	Year:	247.50

Tue, Apr 02, 2013

Slow miles	Fast miles	Total Distance
2.50	3.00	5.50

At the track. 1.5 mile warm up. 4 minutes rest. 1 mile @ 6:03. 4 minutes rest. 1 mile @ 6:15. 4 minutes rest. 1 mile @ 6:17. 8 minutes rest. 1 mile cool down.

The goal was to get 6:20 pace miles. I came out too fast on the first one. I think I need something that paces me, as I am getting into a new pace range. If you ask me to go run a 7:30 or an 8:00 minute mile, I know what that "feels" like, and I can be close. If you ask me to run a 6:20 mile, all I know is that it is much faster than I normally run. I need to find a way of knowing what 6:20 "feels" like. I guess the short answer is: I need to do this more often than once every 4 months, or so.

Also, I am stunned at the 6:03. I know that for a lot of people around here, 6:03 ain't that fast. In my world, that is pretty fast. In high school, I remember they timed us for a mile after soccer practice a couple of times. I think my best mile was @5:53. I've slowed 10 seconds in 25 years? Really?

Weight: 0.00

Comments

From SlowJoe on Wed, Apr 03, 2013 at 07:55:50 from 155.219.241.10

6:03 is fast in any world, as far as I'm concerned. Nice going.

As far as pacing, it's an issue for me too at the track. For the first couple laps, I'm checking my splits every 200m and making small adjustments to get the pace right. We need a mechanical rabbit lure, like they have at the greyhound track.

From Tom K on Wed, Apr 03, 2013 at 07:57:35 from 71.228.90.171

I was thinking the same thing about the Rabbit. Although, in my case, it wouldn't be a rabbit, it would be a fast moving box of Samoas.

From I Just Run on Wed, Apr 03, 2013 at 08:03:46 from 67.79.11.242

I call that "FAST" ... !!! Nice work. I do the same thing as Joe, checking every 200 meters or so and make adjustments. I actually have more of a problem on the road where the terrain is uneven and it's dark. I don't know what the darkness has to do with it unless maybe I get scared and start running faster!

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