Retro Run 5K race recap

Wow, what a weekend.

To being with, our vow renewal went awesome Friday afternoon.  We had a great family time all of the day.

One thing I learned…

5 pieces of Pizza Hut pan pizza + 1 milk shake + hot weather + run immediately after = a really hard 4 mile run.  🙂

On to our 5K race yesterday.  I really had fun.  It was Birmingham in July at 6:00 in the evening and it was just under 80 degrees.  At the starting line it began to rain, which felt nice, but into the race a bit, it got very humid and hard to breath.

All in all I had a good race.  I didn’t know what to expect since I haven’t run much the past two weeks.  But I ended up coming in at 22:04 which is my second best 5K race time, so I am happy with that.

TJ, RS and my friends Neill (@bigBigGeek) and David (@David_Topping) all did really well.  Neill and David both set PR’s.  On a warm humid evening like yesterday, that is amazing.  TJ did incredible.  Just shy of his PR, but he has also run 360 miles in the past month.  I don’t know how he does it.  JR and HM both came to watch and cheer us on.  That is always a nice thing and really helps.  Thank you both!!  My Lovely Wife was home with her bad back, but she kept up with calls and texts.  I really missed her there, but I understand why she couldn’t sit there for 2 hours.

Today is normally my long day.  After averaging near a 7 minute mile for 5K just 14 hours ago, I may take today off or just go out for a short run later.  I haven’t run under an 8 minute mile since May and my legs are feeling it this morning.

Tomorrow starts a new week and hopefully I’ll be going back to my 45 – 55 mileage.  Marathon in 7 weeks.  Oh my!

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27 years!

My Lovely Wife and I are celebrating our 27th anniversary today.

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This picture was taken of us last winter in our local mall. JR took it on a Saturday with a lot of people all around. It is an amazing picture in as there are no people in it other than us.

My running would not happen without a supportive wife. It takes a lot of time away from her and the kids and yet they support me completely.

Over the 27 years, we’ve had ups and we’ve had downs. I wouldn’t want to have a great day without sharing it with her or a bad day without her help.

We are going to Church today to renew our vows. Just us and our 5 kids. Nothing formal. I can’t wait.

So, to my lovely wife… We played this song at our wedding in 1986 and it is still true today. I love you and look forward to the next 27 years!

I could never promise you on just my strength alone
That all my life I’d care for you, and love you as my own
I’ve never known the future, I only see today
Words that last a lifetime would be more than I could say

But the love inside my heart today is more than mine alone
It never changes, it never fails, never seeks it’s own
And by the God who gives it, and who lives in me and you
I know the words I speak today(tonight) are words I’m going to do

(Chorus)
And so I stand before you now for all to hear and see
I promise you in Jesus’ name the love He’s given me
And through the years on earth and as eternity goes by
The life and love He’s given us are never going to die.

Don Francisco

My one year anniversary of running

Today is my one year anniversary of running.

Wow, what a year. I started running last March 25.  I weighed 220 lbs on that day after completing the first leg of my diet.  I ran 1.5 miles in a 12:44 pace.  The  next day I did run 2 miles at about the same pace.  So in one year, I went from running 2 miles every other day to running 35-45 miles a week, 6 days a week.  It really amazes me as I look back on how far I have come.  I am thankful and I hope I can continue this journey for a long time.

So yesterday was my long run day and it went fairly well.  I ran 10 miles in just under a 9 minute pace.  I must say I was spent by the end of the run.  I was still sore from the workouts I did last week, but I was able to complete my goal.  I read an article yesterday saying that most runners run too fast for their easy workouts.  It said that the research shows that running 80% of runs at an easy pace and 20% at a tempo or fast pace is the best way to build up endurance and speed.  By running most runs at a fast pace, people are not only open to getting injured more often, but also do not perform as well in races.  So I took the advice, turned off the audio on my app, and just ran what felt good.  It was a better long run than last weekend at least.  One thing that helped was I decided to run early Saturday morning rather than in the afternoon and to run low miles on Saturday.  That way I was more rested and ready to run the miles I wanted to run.

Today is my day off.  I may walk this afternoon since I really enjoy the outdoors now.  I thought about running 1.5 miles and see how I do compared to a year ago, but I really need the day off for my body to rest.

Keep running!

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