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Week starting Jan 11, 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
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: 11.25 Month: 46.50 Year: 1891.85
Slow milesFast milesTotal Distance
44.371.8846.25
Weight: 0.00
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. Hood route. I was set up to go for more, but I didn't have it today, Achilles feels fine, but the rest of me is getting really old, really fast. I have a meeting tonight with some other runners to plan out an event. I might try to get some miles in after that.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. Hood Route. In the rain. 7 pm start. 66 deg. It Felt pretty smooth.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
9.621.8811.50

7.5 miles. Hood Route. 6 am start. 63 deg. 1:04:16. 8:34 pace. I was about 5 miles into my run, when a car stalled across the street from me. I went across Albee Farm Road, and pushed the woman’s car @ 25 yards onto a side street. I have been running the same route for  4 years and 11 months, and have never had a car stall next to me. It is a sign.

Also, in "ridiculous song stuck in my head" news, I recently found out that Peter Gabriel has described "Shock the Monkey" as "a love song" that examines how jealousy can release one's basic instincts; the monkey is not a literal monkey, but a metaphor for one's feelings of jealousy. I have had that stupid song stuck in my head for nearly a week, and I STILL DON’T GET IT!

pm: At track. 2 up + strides. 1600 in 6:03, 4 min. rest, 800 in 2:56, 3 min. rest, 400 in 1:21, 3 min. rest + slow jog 200M, 200 in 34.5, 2 down. 65 deg.

 

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. Hood route. 6 am start. Slow. Last night beat me up a little. 59 deg. Heavy mist. The good news is that I finally got that song out of my head. The bad news is that this was on TV when I got up this morning, so now I'm stuck with this: http://youtu.be/w1FLZPFI3jc                    SUPER DUPER!

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
16.250.0016.25

16.25 miles. Legacy Trail to Circus Bridge and back. 48 deg. 5:45 am start. Barely beat the 9 minute man. I haven't run this far in one shot, since September. I'm pretty unhappy about the pace, but with a month to go to race day, I've got to start building it up somewhere.

In my humble opinion, these were perfect running conditions. Not cold enough for layers, not hot enough for sweat to drip, light but not annoying breeze, fantastic sunrise over the bays - Perfect. I just wish I had my act together a little bit more.

Then to soccer. Boy #2's team won 4-3. Yeah, he scored the game-winner. There will be no living with that boy after this. I had to widen the door frame to get his head in the house.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
44.371.8846.25
Weight: 0.00
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