They all can't be "easy" runs.

Week starting May 05, 2013

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:	8.00	Month:	35.00	Year:	251.50

Totals

Slow miles	Fast miles	Total Distance
32.20	0.00	32.20

Weight: 0.00

Sun, May 05, 2013

Slow miles	Fast miles	Total Distance
5.50	0.00	5.50

5.5 miles. Hood route. 46:56. 8:32 pace.

Weight: 0.00

Comments(4)

Mon, May 06, 2013

Slow miles	Fast miles	Total Distance
4.60	0.00	4.60

4.6 miles. Ringling Bridge. 34:02. 7:24 pace. Cautiously quicker.

Weight: 0.00

Comments(2)

Wed, May 08, 2013

Slow miles	Fast miles	Total Distance
4.60	0.00	4.60

4.6 miles. Ringling Bridge. 36:15. 7:53 pace.

I looked at a picture someone took of me at the Shark’s Tooth 10k, and it occurred to me that I run with a heel strike. https://www.facebook.com/photo.php?fbid=10151586871282457&set=a.10151586861387457.1073741826.78049147456&type=3&theater

(I have no idea who took the picture, or why I look like I’m holding back gas.)

My toe is @ at a 45 degree angle to the ground! Do I really run like that? Whoa! That is terrible form! I feel like I have plateaued somewhat, and that maybe I need to work on my form, if I want to get faster, have less wear and tear, etc. I’ve been thinking about what I want to do with this summer, now that I will not be racing for a while. So I watched a couple of videos, which show some drills that promote a mid/fore foot strike. I think I’m going to try to change the way I run. If it works out that this doesn’t help, I’m assuming it won’t HURT, and I’ll still be putting down miles. (Ideally, 40-50 per week + the form drills.) I just will try to not be concerned about paces for a while. So this is the first run to that agenda. I tried to think about not letting my feet get out in front of me, leaning forward at the ankles, lifting my heels higher (as in the buttkick drill), etc. the whole time I was running. I realize this is going to be a long process, and that it is nearly impossible to maintain focus on these things for any considerable distance run. I managed to think about my form the majority of the time on this run. What I noticed is that my hamstrings were contributing more than usual, and that I was only looking @ 10-20 feet in front of me, as opposed to looking further down the path.

Anyway, I didn’t mean to go this long on this post. This is the early stages of formulating a plan. If anyone would like to give advice about any of this, I would appreciate it.

Weight: 0.00

Comments(9)

Thu, May 09, 2013

Slow miles	Fast miles	Total Distance
4.60	0.00	4.60

4.6 miles. Ringling Bridge. 35:06. 7:38 pace. Focused on Form.

Weight: 0.00

Comments(2)

Sat, May 11, 2013

Slow miles	Fast miles	Total Distance
12.90	0.00	12.90

12.9 miles Legacy Trail to Venice Avenue. 1:51:25. 8:38 pace. Summer is here.

Weight: 0.00

Add Comment

Totals

Slow miles	Fast miles	Total Distance
32.20	0.00	32.20

Weight: 0.00

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