Don't Let The Muffin Top Fool Ya!

St. Patty's Day 8k

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
15% off for Fast Running Blog members at St. George Running Center!



Member Since:

Oct 31, 2012



Goal Type:


Running Accomplishments:

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

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.

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
53:53, (7:14 pace) 3-24-12.
49:20, (6:37 pace) 3-1-14
1:18:16, (8:24 pace) 2-26-11.

1:04:37. (6:56 pace) 2-20-16
10 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

* = 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

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.


I'm married, with two sons, 11, and 12.

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: 61.15 Month: 190.85 Year: 565.00
Slow milesFast milesTotal Distance
Weight: 0.00
Slow milesFast milesTotal Distance

am: 3.5 miles. 26:33. 7:35 pace. hood route.

Then church, sign up for 8k next weekend, lunch.

pm: At school track with the boys.

1 mile 7:48 warm up. 3 minutes rest.

1/2 mile 2:58, 3 minutes rest.

1/2 mile 3:01, 3 minutes rest.

1/2 mile 2:59, 3 minutes rest.

1/2 mile 3:01, 3 minutes rest.

1 mile 7:05 cool down.  

I think I might have sabotaged this run with a big lunch. Also, it is pushing 80 degrees here. I'm glad I got some speed work in before next weekend. This is a little confidence booster. I should be able to break 33 minutes for the 8k, I think.

Weight: 0.00
Slow milesFast milesTotal Distance

4.6 miles. Ringling Bridge. 35:20. 7:41 pace.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance

4.6 miles. Ringling Bridge. 35:09. 7:38 pace. Crowded and Windy.

What is it about race week that makes me feel like screaming "EVERYTHING'S MESSED UP!"? Nothing felt right on this run. The week before every race I have run, this hyper analysis kicks in. "What is that weird feeling in my footcalvesshinskneesthighsbackneck? OH NO! This can't happen! Not THIS week! Why are all of these people staring at me running? Oh yeah, like YOU have never run while crying! Go back to your shanties!"

I might be over-dramatizing this, but you get the idea. 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance

Not running related, but this has been bothering me for a while. Every Thursday, on the sidewalk in front of my office, is an empty wheelchair, locked to a handicap parking sign. This is not a motorized or specialized wheelchair, it is completely average. Every week, I get caught up in trying to find plausible explanations for this. It just doesn't make sense. 

4.6 miles. Ringling Bridge. 33:06. 7:12 pace. Less Windy. Legs feel better. I had a slight cramp on my left side, though. 

Weight: 0.00
Add Comment
Race: St. Patty's Day 8k (4.97 Miles) 00:32:11, Place overall: 4, Place in age division: 1
Slow milesFast milesTotal Distance

Cool morning, by my standards @ 50 degrees. 2 mile warm up. At race start, and for the first mile, I was comfortably in 2nd place. At the 1 mile mark, I was passed by the guy that held the 2nd spot for the rest of the race. He was about 50 yards ahead of me until @ the 3 mile mark. Then I kind of lost him through the turns. So, for a race this short, there were long stretches of running by myself. @ 3.5 miles, a guy was setting up a water station. At this point, I didn't know if the runners were to stay on the walk, or go on the road. I yelled to him, to ask. He said "go left,..... NO RIGHT!" By then, I had already gone @ 20 yards to the left. So, I had to hop one of those rope-bollard fences to get back on track. Not a big deal, but it definitely affected my run. Especially since the next part of the course was sandy. I was passed by a guy with 1/4 mile to go, and then I really let off of the gas. Could I have got under 32 minutes? I dunno. My watch said 32:11, which is @ 6:28 pace. I don't know my official time yet. That will show up here later:

Despite the wrong turn, I am pleased with this outcome. Great green eggs with the family after. And sister in law's first race! She ran the whole thing. I ran back and did the last mile with her. Good job Shannon!


Weight: 0.00
Slow milesFast milesTotal Distance
Weight: 0.00
Debt Reduction Calculator

Featured Announcements