They all can't be "easy" runs.

April 28, 2024

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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

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:	0.00	Month:	39.00	Year:	255.50

Fri, May 23, 2014

Slow miles	Fast miles	Total Distance
3.25	3.00	6.25

At Track 5 pm start. 2.5 up + strides. The goal was to run (5) 800's with Brian. I lead 1 lap, then he leads 1 lap, and keep them in the 3:00 - 3:10 range, with 4 minutes rest between. We were to switch first lap leaders each time. Then do a 400. Then do a 200. After the first (3) 800's, Brian said he just didn't have it. So I had to run the last 2 solo. Time-wise, everything was on schedule. I hit 3:00 on the button for the ones I ran by myself, and 1:30 almost exactly for the laps I led. So I can see some improvements in my ability to recognize paces. Then we did the 400 together. Brian threw everything at the second half of it, and caught me at the end. He beat me by a step. 78 seconds. I was kind of shocked at his closing speed, mostly because he has been running for only a year. We raced the 200, and he left me in his dust. He beat my by @ 3 seconds. I got in at 35 seconds. Then I ran 3/4 mile cool down. Then we took the 4 boys (his 2 plus my 2) swimming.

Takeaways: I would like to get together with Brian on @ weekly basis to do this workout. Since there are no races around these parts for the next 6 months or so, this would be a good technique to gain speed. I am WAY better at pacing myself in the 800's, the way we did them tonight, and I can see the benefits of extending this into longer distances, like repeat miles, for both of us. Also, Brian is much faster at the short stuff. If I keep chasing him, I'm sure it will help me. Unfortunately, Saturdays are my long run days, and Fridays are the only days we can do this. This is setting me up to have really intense weekends, and championship mediocrity weekdays. It still might be worth it. We'll see if this messes up my 16 miles tomorrow.

Brian is a large-framed dude, and an ex-rugby player. I know I wouldn't want to tackle something that big, moving that fast!

Weight: 0.00

Comments

From SlowJoe on Sat, May 24, 2014 at 07:33:29 from 99.115.100.248

Sounds like a pretty successful session and a good mix of paces. I'd like to find a "Brian" over here too, sounds like you can help each other out quite a bit.

From flatlander on Sun, May 25, 2014 at 05:02:42 from 76.31.9.237

ditto. If I had to choose between Brian and long runs I would pick Brian, at least for a while. But hopefully you can do them both.

From Tom K on Sun, May 25, 2014 at 05:51:57 from 71.203.20.181

The Saturday long run didn't work out so well for me. Maybe I should set this up like- track Friday, easy run Saturday, Long run Sunday. Change from taking Fridays off to taking Tuesdays off. Sorry, I can't ship you guys a Brian. I really did like how this went, though. And it worked great for him, too. He PR'd every distance on the track Friday.

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