They all can't be "easy" runs.

Week starting Feb 12, 2023

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

to Ukraine's Armed Forces

Miles:	This week:	12.00	Month:	39.00	Year:	255.50

Totals

Slow miles	Fast miles	Total Distance
62.50	0.00	62.50

Weight: 0.00

Sun, Feb 12, 2023

Slow miles	Fast miles	Total Distance
10.50	0.00	10.50

AM: 3 on the trails. then 3.5 miles hood route. super windy.

PM: 0.5 up. 10 X 0.15 hill (bridge) sprints, jog downhill recoveries. 0.5 down. Still windy.

Then drove to sarasota hospital to see dad. He's doing a lot better. But they still don't know what is causing the problem. Watched the pregame and kickoff with pop and most of the first half. Made it home by the halftime show.

Weight: 0.00

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Mon, Feb 13, 2023

Slow miles	Fast miles	Total Distance
7.50	0.00	7.50

3 on the trails. 3.5 hood route. 1 on the trails. 63 deg. no wind.

Weight: 0.00

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Tue, Feb 14, 2023

Slow miles	Fast miles	Total Distance
7.50	0.00	7.50

7.5 miles. Hood Route to legacy trail and back. 1:00:40. 8:05 pace. 73 deg.

Weight: 0.00

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Wed, Feb 15, 2023

Slow miles	Fast miles	Total Distance
4.00	0.00	4.00

4 on the trails. Pop is getting out of the hospital today.

Weight: 0.00

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Thu, Feb 16, 2023

Slow miles	Fast miles	Total Distance
12.25	0.00	12.25

4 on the trails. Noon time.

6 PM: at track. 1.5 up. (7) x 800m w/ 400m recoveries. Recoveries run first. 1.5 down. 3:15, 3:20, 3:17, 3:18, 3:12, 3:15, 3:16. Last week there were 2 walkers with trekking poles bogarting lanes 1 and 2. I went a bit later this week so as to avoid that situation. Upside - just me at the track until the cool down, when a jogger that was on her cell phone for her whole run showed up. Downside- some of the next door softball fields did not have their lights on, so most of this run was pretty dark.

It's funny, I remembered a post from Mike from a long time ago, where he was at the track, and he was complaining about the folks he was running with "dogging the recoveries." So every recovery run, I kept thinking -

Don't dog the recovery. Mike doesn't like it when you dog the recoveries.

I did not dog the recoveries.

2 months to race day. I like the improvement, but the pressure is on now.

Weight: 0.00

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Sat, Feb 18, 2023

Slow miles	Fast miles	Total Distance
20.75	0.00	20.75

20.75 miles. Hood Route to Legacy Trail over Circus Bridge to Caspersen and back. Slow, and I mean slow. Like 10:20 pace. I've finished marathons in less time than this! But instead of crashing like last week, I wanted to make sure I could finish the run. Paces are next week's problem. Slight wind out of the east, which only was a pain for 2 of the last 4 miles.

Weight: 0.00

Comments(1)

Totals

Slow miles	Fast miles	Total Distance
62.50	0.00	62.50

Weight: 0.00

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