The Long Run

March 28, 2024

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Location:

FL,

Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

  • 1 mile : 5:43 (3/2017)
  • 5K : 18:34 (12/2011)
  • 5 mile : 32:03 (5/2010)
  • 10K : 39:29 (11/2013)
  • 11K: 46:47 (July 2008)
  • Half Marathon : 1:26:47 (11/2012)
  • Marathon : 3:06:34 (02/2010)
  • 50K Trail: 4:34 (01/2012)
  • 50 Mile: 8:34:48 (4/2012)
  • 100K: 11:06 (2/2012)
  • 100 Mile: 24:19:44 (1/2022)

Marathons:

  • Treasure Coast Marathon (FL) - 3:39:51, Mar 2021
  • Towpath Marathon (OH) - 3:35:26, Oct 2019
  • Jacksonville Marathon - 3:31:10, Dec 2018
  • NYC Marathon - 3:49:12, Nov 2017
  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Utah Valley - Jun 2016
  • Marine Corps Marathon - 3:28:12, Oct 2015
  • Pocatello Marathon (ID) - 3:32:25, Sept 2015
  • Chasing The Unicorn (PA) - 3:31:20, Aug 2015
  • Run for The Red (Poconos) - 3:30:40, May 2015
  • Boston - 3:24:42, Apr 2015
  • Clearwater - 3:27:04, Jan 2015
  • Clearwater - 3:16:17, Jan 2014
  • Boston  - 3:27:00, Apr 2011
  • DesNews - 3:10:57, Jul 2010
  • Gasparilla  - 3:06:34, Feb 2010
  • Space Coast - 3:11:29, Nov 2009
  • Estes Park  (7500' and up) - 3:52:19, Jun 2009
  • Boston - 3:17:22, Apr 2009
  • Niagara Falls - 3:19:21, Oct 2008
  • San Diego RnR  - 3:24:18, Jun 2008
  • Jacksonville Marathon -3:21:24, Dec 2007
  • Chicago Marathon - 3:35:08, Oct 2007
  • Disney Marathon - 3:52:34, Jan 2007

 

 

 

 

Short-Term Running Goals:

 

  • Sub 40:00 10K
  • 2:59 Marathon
  • 1:25 Half Marathon
  • 18:30 5K

 

Long-Term Running Goals:

Maintain my health and continuously seek to improve my fitness. Maybe someday get under 3:00 for marathon. More importantly, I'd like to figure out what my maximum ability is and reach that.

I'd also like to find the right balance in life and use running to enhance and improve myself.

 

Personal:

Dad of  three (welcome Charlotte Dani on 8/10/20) awesome kids and stepdad to three almost as awesome as my own kids.

I have a brown dog named Stella, and three cats - Catty, Tortie, and Esperanza.

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life started out rough but now has a better home.

I've recently started another blog so I can easily add lots of pictures and so other non-FRB users can leave comments:

Forward Progress!

 Also, for 2012 I started a blog to write down each day one thing that I am grateful for

Grateful Blog

 

Love living in Florida but love to travel and see the country and rest of the world.

 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 288.22
Brooks T7 Lifetime Miles: 202.78
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 782.98
GoMeb Razor Lifetime Miles: 468.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.740.000.004.000.009.740.009.74

One last track workout before the marathon.   Drove to the Y, warmed up inside on the bike and did some stretching and core as I usually do.   Headed outside for an easy pace 2 miles, then headed to the track across the field.  Temperature was decent although not quite cool enough for "superman weather".  

Goal was 4 X 1600 @ 6:17.

I knocked out each 1600 but didn't have a lot of enthusiasm.  It was more businesslike, still got the job done though.  800 jogging between the 1600's.  Splits were similar to last time.

actual:  6:05, 6:08, 6:06, 6:08

 The 1st and 3rd ones were run counterclockwise around the track and the other two ones were run clockwise.  It's odd that I run slightly faster when going clockwise.

I saw Kathryn out running 800's in the grass with the cross country team.

Finished with a little over a mile of easy running.

Just a little over 2 weeks left.  I'm keeping my eye on the weather, it could be nice, it could be cold or windy or rainy, or cold windy or rainy.  If everything lines up right it could be pleasant with a nice tailwind  - a person needs their dreams   :)

Comments
From Kathryn on Wed, Oct 08, 2008 at 10:53:29

How'd you know we were doing 800s? You're GOOD!!! :) You should have joined us - you would have shown those speedy cross country boys a thing or two!

Nice times on your 1600s! I can't wait to hear how you, Jenny and your brother do!

From Sasha Pachev on Thu, Oct 09, 2008 at 18:21:53

Mark - some thoughts. You have plenty of VO2 Max and even threshold speed, but your marathons have not reflected it. The most likely cause is small gas tank.

To fix:

Week speed day - 10 mile tempo at 7:00 pace. A little slower is OK if not feeling good. If you cannot hold 7:10, though, just stop, get refueled, and try another day. Jog instead. Saturday - warm up the first 3 miles of your long run, then run 7:10 pace until you can't or until you get to 20 for the whole run. Refuel on the fly if possible - maybe have one of your kids ride a bike alongside and hand you your favorite form of fuel. This would also give you a good chance to experiment and discover what works and what does not. If you reach a point where 7:10 pace is not sustainable, stop and do some good fueling then jog to 20. If you start feeling good again, run 7:10 pace until you can't some more.

Other days - run easy or if itching to go fast do strides, but no VO2 Max workouts. Racing shorter distance occasionally is a good idea as well, but do it without a taper.

From Mark on Sat, Oct 11, 2008 at 10:05:12

Thanks Sasha. I've been getting better at the faster tempo runs, had a good 8 mile one at 6:50, but I do need to work on stretching out a slightly slower pace, 7:00 to 7:10 like you are suggesting. Next marathon is in two weeks at Niagara Falls. After the marathon I'm going to work on increasing the miles I can hold the 7:00 to 7:10 pace until I can do it for 20.

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