Don't Let The Muffin Top Fool Ya!

Week starting Mar 04, 2018

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesTom K's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2012201320142015201620172018
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
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)

October 7 - Towpath Marathon, Boston, OH

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: 7.50 Month: 156.90 Year: 1693.75
Slow milesFast milesTotal Distance
53.350.0053.35
Weight: 187.00
Slow milesFast milesTotal Distance
10.200.0010.20

10.2 miles. Hood route to legacy trail to colonia and back. 49 degrees at the start of the run. That's right, we've gone from 79 to 49 to 82 in 24 hours.

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
5.500.005.50

The power went out last night at 9 pm. we got it back at 10 am. I guess I could have still ran this morning, but I didn't.  My folks were very excited to have my family over this morning to shower at their house. They fed us, too. I'm glad the temps stayed low overnight. No AC can sometimes bring out the worst in people. I'll see if I can make running work during soccer practice tonight. 

While boy #1 was at soccer practice, I ran legacy trail with boy #2 pacing me on his bike. I should have timed the whole run. I only timed the last 2.75 miles. 20:17. 7:22 pace.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
15.900.0015.90

0.4 miles around the block, running like I was the tin man from the wizard of oz. I was so stiff at the start of this run, that I really laughed out loud. Then 7.5 miles, hood route to legacy trail and back. The pace substantially picked up on the second half of this. It rained for the first mile and the last, but was just windy in the middle. Hopefully, I will do the same workout as last week at the track later, but with slightly better times. 

6 pm. At track. 1.5 up. 6x800m with 400m AR, 2 down. 3:04, 3:05, 3:05, 3:07, 3:08, 3:05. On the last recovery, after running 200m, I did the second 200m in 38. So that's a Franken5k of 19:12, if my math is right. It was a bit windy out there tonight. I still feel good about getting the work in, not dogging the recoveries, and how smooth the cool down felt. Let's see what I have tomorrow. P.s. I lost some weight this week.

Weight: 187.00
Comments(4)
Slow milesFast milesTotal Distance
5.500.005.50

5.5 miles. Hood route. 6 am start. Really got into a nicr groove late in the run.

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

Tommy had a soccer game in Brandon this morning. That's about an hour north of here. They won 4-2. Then we stopped for lunch on the way home. Then we got home and I ran 16.25 miles in the rain. Seriously, it rained the whole time. Anyway, That was good because apparently I had a lot of stuff on my mind, that I needed to vent. Since I had the legacy trail to myself, I had a not quiet conversation with myself while running in the rain, you know, like a looney person. It was cheaper than a trip to the headshrink! So Tommy has another game tomorrow early in the morning, since they won. So I plan on doing the same drill tomorrow afternoon, except I hope to kick it for the last 5. We'll see. After running, Tommy and I went to the soccer field and played in the rain for an hour and a half.

I forgot the weekly goals: 

More than 50 miles. Yes. Long run. Yes. Intervals. Yes. Tempo. Yes, but only 2.75 miles. It should be much more.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
53.350.0053.35
Weight: 187.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com