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Week starting Feb 18, 2018

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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

* = 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)

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: 7.00 Month: 84.70 Year: 922.05
Slow milesFast milesTotal Distance
54.150.0054.15
Weight: 0.00
Slow milesFast milesTotal Distance
10.200.0010.20

10.2 Miles. Hood route to Legacy Trail to Colonia and back. I timed the last three miles. In 22:05. That`s 7:22 pace. In all honesty, the 6th mile felt the best the smoothest. There's no reason any of this run should have felt good. After running yesterday, I cut the grass, played basketball, played soccer, and then we went to a party where they were serving Cajun food and we were washing it down with hurricanes. This run should have felt awful, but it didn't.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
6.200.006.20

6 am start. misty rain or heavy dew. I wanted 5.5 tempo, but my digestive system had other plans. 

0.4 miles. then 1.5 miles. then bathroom. then 0.4 miles. then 3.5 miles in 28:49 (8:14 pace). then 0.4 miles. So, I really underperformed on the tempo. 

I should have timed the 1.5. My neighbor saw me on the way back for that part, and the walk to start for the 3.5. He said, "you were really booking there." I told him why. I think that the "What happens if you have to poop?" question really holds a lot of people back from running. You usually hear "My knees, blah, blah, blah,….. It's so boring, blah, blah, blah.' But really, I think more people are worried about the emergency bathroom stop thing, then would be willing to admit. Because I have been running for 8 years, I know, exactly, how far I can go in an emergency. I know, exactly, how far away the next stop is. Every construction site has a port-o-let, and I live in a place where a large economic driver is homebuilding. I have really good odds of completing runs without incident. 

I probably just jinxed myself for tomorrow. 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
6.000.006.00

6 am: track. First time running the track in the morning? Yep. 2 up. 4x800 with 400 AR. 1 down. 3:02, 3:04, 3:02, and 3:04.

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles. Hood route to legacy trail and back. 5:45am start. Slow.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
3.500.003.50

3.5 miles. Hood route. Back is a little stiff from something or another. I haven't lifted any lawnmowers lately. It could be all of the soccer and basketball, though. I am playing more basketball now that Johnny's season is over than ever.

I'm going for 20.75 miles tomorrow. I haven't run that far since November 5, 2016 (Savannah). I'm not looking for any pace until the last three. I hope i can kick on the last three.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
20.750.0020.75

20.75 miles. Hood route to Legacy Trail to Circus bridge to caspersen Beach and back. 6 a.m. start. Last 3 at 8:20, 8:01, and 7:47. Beautiful morning I saw a gopher tortoises, manatees, not wearing novelty tees, Eagles Ospreys it was awesome. It was also unseasonably warm. As disappointed as I am about the Paces for the last 3 miles, I'm still pretty psyched that I got this done and I'm on the path to getting ready for a marathon.

Then to the beach then an hour of basketball then an hour of soccer.

Week in review More than 50 miles-check. Long run - double check. Intervals - check, but could be better. Tempo run - I'm not sure if I've ever done one of those. Tge last 3 from Sunday's run? What is the goal pace of a tempo? I don't know.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
54.150.0054.15
Weight: 0.00
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