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Week starting Jan 01, 2017

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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: 7.75 Month: 43.00 Year: 1888.35
Slow milesFast milesTotal Distance
31.500.0031.50
Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on Legacy Trail. Slow. 84 Degrees. I was pretty beat down for this run. Bad diet and sleep last night. This is not the best way to start the year. The only positive news from this run is that I did not give in to the urge to cut it short. Oh, and some kid caught a nice Spanish Mackerel off the Roberts Bay Bridge.

I don't have much in the way of a year end wrap up / look ahead into 2017. I mean, 2016 was a pretty bad year for me running-wise. I feel like I know what was missing. All of my runs were meaningless, untimed runs. If you want to race longer distances you need to train longer distances. Same thing goes for speed and recovery. So, if you look at what I did last year, you would think I was training to race 8-9 minute pace for 7.5 miles. I did that over and over again. How could I expect anything better on race day? So this year, I hope to train myself to run faster. Bring back the speed work, tempos, and intervals. I hate those things because the run magic never happens on the track for me. The run magic happens when I'm crossing the Dona Bay Bridge at surnrise, in a state of running induced spiritual creaminess. (Wait, what?) I just need to get back to doing the speed work that will lead to continued championship mediocrity. I also need to take recovery - sleep - diet more seriously. 46 years old will be here soon. Yeesh! On the bright side, ..... ...... ..... No where to go but up from here!

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

3.5 miles. Hood route. 27:04. 7:44 pace. 69 deg., 100% hum., 72 d.p. I had to stop for traffic a couple of times. Also, the thickest fog I've seen in a while.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. Hood Route. 30:47. 8:48 pace. 6:00 am start. 63 deg., 82% hum. 57 d.p.  I went out to the track, intending to do interval running this morning. When I have run the track in the evenings, there is, at least, some light on the track from the baseball fields next door. No one is playing baseball / softball at 5:30 am. I'm going to have to run intervals in the evenings. 

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. Hood Route. 6:00 am start. 29:56. 8:33 pace. 60 degrees, 73% hum. (how is this not 100%?), 60 d.p. Super Foggy. When dew point = temperature, you get fog, apparently. Like, water droplets on your eyelashes that you periodically have to blink away - Fog. I expect much sympathy from the snow-running folks. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
11.000.0011.00

I started late to avoid some storms. 7 am start. It was supposed to be the usual 10.2 mile - hood route to legacy Trail to Colonia and back run, but I needed to find a POP @ 6 miles in. I had to take a .8 mile detour to find one because most of the homes are built in that community. TMI, but crisis averted. I caught some rain @ 8 miles in. It was windy the whole run. Kicked the last mile in 6:41, which kind of surprised me. I didn't think it was that fast.

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
31.500.0031.50
Weight: 0.00
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