They all can't be "easy" runs.

Week starting Jan 25, 2015

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:	7.00	Month:	23.00	Year:	239.50

Totals

Slow miles	Fast miles	Total Distance
46.80	4.00	50.80

Weight: 0.00

Sun, Jan 25, 2015

Slow miles	Fast miles	Total Distance
7.50	0.00	7.50

7.5 miles, hood route. 6:30 am start. 57:01. 7:36 pace. 29:13 on the way out. 50 deg. 95% hum. 50 d.p. Best run in a very long time.

Weight: 0.00

Comments(3)

Mon, Jan 26, 2015

Slow miles	Fast miles	Total Distance
8.10	0.00	8.10

3.5 miles. Hood Route. 6 am start. 67 deg. Since Derunzo is getting a foot of snow today, I decided to run this shirtless. Joke's on me. It started pouring at halfway. Spouse was kind enough to leave a towel on the porch for me.

Before this weekend, I have never seen a coyote while running. People have warned me about them, and I kind of laughed it off. But I was within 10' of one on Saturday, and @ 30 yards from one today. I'm starting to get a bit creeped out. Before I saw the one this morning, I could hear a big pack singing. Or, maybe it was 3 of them. Who knows? And who knows how far away they were? It's hard to tell.

PM: 4.6 miles. Ringling Bridge. 33:21. 7:15 pace. Very windy. White caps on the bay.

Weight: 0.00

Comments(5)

Tue, Jan 27, 2015

Slow miles	Fast miles	Total Distance
5.50	0.00	5.50

5.5 miles. Hood route. 5:45 am start. 50 deg. 76% hum. Slow.

Rattletrap - Lose those stones, man. Have a speedy recovery.

Weight: 0.00

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Wed, Jan 28, 2015

Slow miles	Fast miles	Total Distance
10.00	4.00	14.00

7.5 miles. Hood Route. 6:15 am start. Slow. 45 deg., 45% hum., 38 d.p. Song of the run: http://youtu.be/tuJjFL-E2Lk

Track stuff later.

6:15 pm. At track. Goal was repeat miles - slower pace (6:20ish), but more consistent than what I have been doing. 1.5 up + strides. Miles were 6:18, 6:17, 6:24, and 6:20. 4 minutes rest between. 1 down. First lap of the first mile, and last lap of the last mile were 1:30. (Usually, I go way too fast on the first lap.) This was not a killer workout, but I think it is a pretty good bench mark. I might change my mind about that tomorrow.

Weight: 0.00

Comments(1)

Thu, Jan 29, 2015

Slow miles	Fast miles	Total Distance
5.50	0.00	5.50

5.5 miles. Hood route. 5:45 am start. Slow. 45 deg., 69% hum., 40 d.p. A licky boom boom down.

Friday off. 12.9 (hopefully snappy pace) miles Saturday (I am substitute coach for Boy #2's soccer game, so I can't go longer.). Then, I don't know what for Sunday. Sunday is 3 weeks until race day.

Also, I was thinking about SlowJoe being upset with "bonkathon" at his last marathon. And I thought that I had really never looked at my half splits in a race to break things down. So after some research, I got this:

1st half 2nd half FINISH split

U. of Okobji 1:38:39 1:41:02 3:19:41 + 2:23'

Boston 1:30:44 1:43:22 3:14:06 +12:38'

Louisiana 1:31:40 1:40:46 3:12:26 + 9:06'

and then this little gem:

MCM 1:49:19 2:28:59 4:18:18 + 39:40'

Don't ask me about that race, like ever.

I'll bet that 3:00:10 looks pretty good right now, Joe!

Weight: 0.00

Comments(10)

Sat, Jan 31, 2015

Slow miles	Fast miles	Total Distance
10.20	0.00	10.20

10.2 miles. Legacy Trail to Colonia and back. Not as quick as I was hoping for. I just didn't have it. Also, I overslept, so I had to cut the run a bit short. 49 degrees. 6:30 am start. 1:24:21. 8:16 pace.

Then Boy #2's soccer team was DESTROYED (5-0) at the game. My coaching career will be short lived, it seems. Everyone was a good sport, and played very hard until the final whistle, so I have that to hang my hat on. I knew NO ONE'S name on the team, so everyone got nick names. Nice shot, pink socks! Way to go, spider hat! Yeah, I was that coach.

Weight: 0.00

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Totals

Slow miles	Fast miles	Total Distance
46.80	4.00	50.80

Weight: 0.00

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