The Long Run

January 2018

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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: 29:03:39 (6/2013)

Marathons:

  • Marine Corps Marathon - 3:27:00, Oct 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  two awesome kids.

Also, have one wonderful brown dog named Sammy and just added a grey tiger cat 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:

Miles:This week: 29.26 Month: 124.63 Year: 1356.10
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 473.59
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 639.62
GoMeb Razor Lifetime Miles: 352.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
127.931.420.300.590.000.000.00130.24
Brooks Launch(lobster) Miles: 116.09Brooks Pure Flow Miles: 4.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.730.000.000.000.000.000.005.73

5.73 mi, 56:11, 9:48 avg

First run of the new year!  Ran with Joe and Jamie in the neighborhood.  Was feeling a bit behind but didn't do too badly considering the missed days running and the jet lag.  It was cold enough that just a few degrees colder and I might have worn long pants for the run.  But, with high 30's I was fine in shorts, long sleeve shirt and hat.

Brooks Launch(lobster) Miles: 5.73
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.230.000.000.000.000.000.003.23

3.23 mi, 29:44, 9:12 avg

Just a short, solo run.  Legs felt pretty bad, nothing seriously wrong, just dead.  Thought that taking the weekend off would help, but it did not.  I started to cap off the run with some strides, but bagged it after the first one.  I'll try again later in the week.

Brooks Launch(lobster) Miles: 3.23
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.000.000.000.000.005.10

5.1 mi, 46:15, 9:04 avg

Ran a little bit farther than yesterday and felt much better also.  Did one loop in the neighborhood and then out and back to Little Road via Fox Hollow, nice 63 degrees morning.

Pull-ups: 9-9-13, push-ups: 2x25

Brooks Launch(lobster) Miles: 5.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.400.000.000.000.000.000.003.40

3.4 mi, 30:49, 9:03 avg

Did two neighborhood loops, the first loop always seems really far even though it is only 1.7 miles, the second loop feels much shorter.  This was one of my basic runs in 2006 when training for Disney Marathon and Hal Higdon's beginning marathon plan had a lot of 3 mile runs in the early stages.  

I borrowed my sons Newton running shoes which he hasn't worn for a while.  Seemed to give my legs a little new life as my short easy run seemed like less effort than a short supposedly easy run that feels slow and clunky.  Unfortunately, my knee was hurting later in the day, not horribly but enough to be a warning.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.300.000.000.000.002.30

2.3 mi, 20:20, 8:51 avg

I kept this run short and fun.  Knee was feeling funny still from yesterday, but fortunately it does not hurt to run on it (just walking).  I ran out to the gate and back to get in one mile, then I did random short distances up and down the street while waiting for Jessica to get ready so I could say bye to her.  On my last return trip I picked up the pace and and did the last 0.3 miles at 6:37 pace.

Brooks Launch(lobster) Miles: 2.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.400.000.000.000.000.000.003.40

3.4 mi, 33:10, 9:45

Daisy's birthday run.  I haven't run at 5:30 on Friday morning for a long time.  It wasn't so bad.  She was just doing 3.4 miles for her 34th birthday.  Also there were Evan and Yvonne.  Run felt nice.  We had two headlamps for the group so that was ok, too.

As we finished up, I saw Thomas starting his run and said hi.

Drove back home and got another hour of sleep.

Pull-ups: 9-9-12, push-ups: 2x25, and some dumbbell curls

Brooks Launch(lobster) Miles: 3.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.650.000.000.000.000.000.0011.65

11.65 mi, 1:45:10, 9:02 avg

Ran from my house with intention of doing 10 miles.  Ran to SR54 and up Starkey Blvd.  It was low 50's and a little bit breezy.  First mile was typically slow (at about 11:00 pace) with the feeling that I'd never get faster again. But then was in the 9:00's and eventually below 9:00.  Ran to Diane's house where she still had some water set out, chatted with her for a bit before heading back.  I felt better as the miles went on but only aerobically - feeling a bit stiff, like it was holding me back from going faster so I just went with it.

Not the fastest run but not the slowest, but definitely the longest run on 2018 so far!

Brooks Launch(lobster) Miles: 11.65
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.050.000.000.000.000.000.006.05

6.05 mi, 1:00:21, 9:59 avg

Ran with Jamie in the neighborhood starting at 6:30.  No Joe this morning.  Mid 40's for the temp, a little bit chilly.  Day off so got back in bed for another 45 minutes.

Jessica's kids were over, so I did my pull-ups with Jacob and did his routine: 5 palms forward, 5 palms back, 5 swtich grip, then 5 more with switch grip reversed.

Brooks Launch(lobster) Miles: 6.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.670.000.000.000.000.000.002.67

2.67 mi, 23:57, 8:58 avg

Very short run consisting of 1 mile (out and back to the gate), then running up and down the street at various distances with slow on the way out and picking it up on the way back.  Just switching things up a bit.

Brooks Launch(lobster) Miles: 2.67
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.010.000.000.000.000.000.006.01

6.01 mi, 58:28, 9:43 avg

Ran with Jamie in the neighborhood for 5.4 miles as well as Joe for the first 1.5 miles.  Got back home and ran Stella for another 0.6 miles.

3x25 push-ups and 3x10 pull-ups

Brooks Launch(lobster) Miles: 6.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.410.000.000.000.000.000.004.41

4.41 mi, 41:05, 9:19

Well, it finally happened, below freezing weather.  Car thermometer said 28 degrees.  I put off starting while it was still dark out so I wasn't running in the cold and dark.  Put on two shirts (tight short sleeve and MCM long sleeve shirt), hat, gloves, and shorts.  Wasn't too bad except for the fingers on my left hand.  It was clear and sunny so that was nice.   Ran from my house to the last neighborhood in Fox Hollow area before getting to Little Road.  Not a bad run at all.

Brooks Launch(lobster) Miles: 4.41
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.430.000.000.000.000.000.005.43

5.43 mi, 51:49, 9:32 avg

Ran with Joe and Jamie in the neighborhood on the usual t-shaped route.  It was still cold this morning but was a few degrees above freezing rather than a few degrees below like yesterday.  My legs have finally been feeling better.  Maybe it has been just the right amount of cut back while not skipping runs and adding some more strength/mobility and a little bit better warm ups.   Whatever the reason, it's nice to have a run where nothing is bothering me (knee tweak from last Wednesday is getting close to being finished).

Pull-ups: Jacob's routine 5 front facing, 5 rear, 5 switch grip, 5 switch grip other way

Push-ups: 35 "perfect push-ups" 

Brooks Launch(lobster) Miles: 5.43
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.070.000.000.000.000.000.0013.07

13.07 mi, 2:05:24, 9:36 avg

I started out a few minutes late.  Last night, a crown on my tooth fell off. I tried to glue it back on but as I was leaving and trying to eat a banana, it fell off again.  So, I had to to put it back in.  I texted Joe and Jamie even though I knew they probably did not have their phones on them.  So, I headed out anyways expecting to run along but pretty soon I saw them heading toward me, they were wondering what was taking me so long.

We ran together to SR54 and then up Starkey Blvd.  Stopped to say hi to Andrea and her bf George and also Marie who were stopped at the bridge.  Joe turned back and Jamie and I continued onto Diane's house.  Said hi for a bit, topped off drinks and then continued down to the end of Alico Pass before turning around and heading home.  I was hoping to run just a little bit farther than last Saturday.  It was a little bit slower pace than last week but felt good to get in 13 miles.

Brooks Launch(lobster) Miles: 13.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.570.000.000.000.000.000.005.57

5.57 mi, 55:05, 9:53 avg

Ran with Joe and Jamie in the neighborhood.  Back to short sleeve weather (almost tank top).  Joe turned back early.  He's on taper for Celebration marathon coming up this week.

Post run, pull-ups 3x10, push-ups 3x25

Brooks Launch(lobster) Miles: 5.57
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.001.420.000.000.000.000.007.42

7.42 mi, 1:04:06, 8:38 avg

It was a good run today, felt like I'm on my way back.  Went to Longleaf for Tuesday Striders run, although got there about 5:35 and missed seeing the group start.  Looked desserted at first because it was raining, but it was a very light rain, mid 60's, so not too cold to run in the rain.  First mile was typically slow and was able to pick it up a little more each mile until finally at 8:02, then 7:36 for last full mile, and 7:17 for last 0.42

I didn't feel sluggish or have dead legs, moved pretty good without struggling.  Felt like running should feel.

Brooks Launch(lobster) Miles: 7.42
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.230.000.000.000.000.000.006.23

6.23 mi, 59:43, 9:35 avg

Ran with Jamie in the neighborhood for 5.4 miles (usual route).  I walked Stella, then went out again for about another 0.8 miles just because.

Did the Jacob pull-up routine but tried 6 instead of 5,  so 6 palms forward, 6 palms back, 6 switch grip, 6 switch grip the reverse way.  The last rep of the last set was kind of questionable but it was pretty close.  Then did 40 "perfect push-ups"

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.290.000.000.590.000.000.002.88

2.88 mi, 25:40, 8:55 avg

Trying to keep it fun and not tedious.  Short run consisting of 1 mile run, out and back to the gate, and then various length fartlek type runs up and down the street in front of my house.  I was sub-6:00 for 4 out of 7, the other three were not too bad, just not sub-6:00.  This was better than last time I tried these.  Felt pretty good overall.   A little guilty though because of less volume.

Brooks Launch(lobster) Miles: 2.88
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.570.000.000.000.000.000.005.57

5.57 mi, 52:19, 9:23 avg

Warmed up a bit, running up and down the street, then after saying goodbye to Jessica, ran out towards Fox Hollow and then down Trinity Blvd to just past the entrance of the water blending facility, running along the grassy shoulder.  Weather was nice, in low 50's.  Running off the pavement felt great.  Baby steps back towards running some trail races.

Post run - 25 push-up, 10 pull-ups, repeated 3 times (last pull-up set was actually 12 instead of 10)

Brooks Launch(lobster) Miles: 5.57
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.130.000.000.000.000.000.0014.13

14.13 mi, 2:23:49, 10:11 avg

Met Jamie and her neighbor by the gate at 6:30 (left the house about 6:23).  I had to be back by 9:00, and I wsa planning on 15 miles.  Sometimes the stops really add up, so to make sure I wasn't late I kept my watch running.  Only made a few quick stops and seeing my average pace slip away was good incentive to get going again.

We ran out to Diane's house then back to Starky Blvd where Jamie and I turned north and her neighbor headed back (was only planning on 10 but would get 11 or 12).

My legs were not quite cooperating like they were last Saturday.  It was kind of a struggle to keep going but I needed to get home (boys were at the house this weekend).

Weather was just about perfect, good run overall.

For dinner made sauteed cube steak with feta, olives, spinach and prosciuto, side of rice and for dessert cheery pie.  Had both sets of kids for dinner at the house for first time.  It ended up being pretty quick but was a good start.

 

Brooks Launch(lobster) Miles: 14.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.030.000.000.000.000.000.006.03

6.03 mi, 1:00:48, 10:05 avg

Ran with Jamie in the neighborhood.  Left my house before 6:45 so I could drop off Jamie's garmin charger before the run - so I ended up getting in a little longer run.  Joe did not join us due to running the Celebration marathon yesterday where he won his age group.

Jessica and her kids stayed at my house so I made sure to stay on schedule and get back home before 7:45 and drove the older kids to school before heading to work.

Brooks Launch(lobster) Miles: 6.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.520.000.000.000.000.000.004.52

4.52 mi, 40:00, 8:51 avg

I went to the Y so I could use the leg extension machine and ride on the stationary bike for a bit.  This is my old knee remedy.  Do this 2 or 3 times a week.  Also will be good if I do some more downhill running.

After the bike and leg extensions I had a nice 40 minute run on the treadmill. 

Sadly, they have gotten rid of all of the yellow treadmills which were capable of a 2% downhill grade which I had used for training for the Super Tunnel Marathon in Washington.

Brooks Pure Flow Miles: 4.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.440.000.000.000.000.000.005.44

5.44 mi, 52:41, 9:41 avg

Ran with Jamie in the neighborhood on usual t-shaped route.  Was nice and cool out.

On the drive to my house I was able to see the Super blue blood lunar eclipse.  It was pretty amazing to see.  I had actually forgotten about the eclipse at first.  It looked like a piece was missing from the moon but it was supposed to be full so I was confused until I remembered later about the eclipse.

Post run, push-ups: 25-25-30, pull-ups: 10-10-14

Brooks Launch(lobster) Miles: 5.44
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
127.931.420.300.590.000.000.00130.24
Brooks Launch(lobster) Miles: 116.09Brooks Pure Flow Miles: 4.52
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