The Long Run

Iron Horse 100K

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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: 0.00 Month: 27.28 Year: 1883.28
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
164.791.503.000.000.000.000.00169.29
Brooks Launch (blue) Miles: 39.53Green Silence Miles: 6.03Ghost3 Miles: 22.25Nimbus (green) Miles: 99.98
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.010.000.000.000.000.000.008.01

8.01 mi, 01:08, 08:27 pace

Nice morning for a run. Wore my new Brooks Launch I got from Jenny for my birthday since it was time to retire the older pair. Saw Jenny and Lisa coming back in from their run. I did a proper amount of warm up before my run so it felt a bit easier today.

Did not do the evening boot camp, but spent some extra time with the boys instead.

Brooks Launch (blue) Miles: 8.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.030.003.000.000.000.000.006.03

6.03 mi, 00:48, 07:52 pace

Ran with Striders at Longleaf this morning, starting at 5:30.

Last week I said I was going to do a 4 mile tempo this week, but Raj had texted me asking if I was interested in 3 miles at 6:35. It was a little faster than what I had in mind but didn't want to turn down company on a tempo run so why not.

He forgot his garmin, so I let him wear mine and be in charge of the pace. We did an easy 2.something to warm up then did the fast portion - 6:32, 6:32, 6:32 (I'm guessing at the last one because Raj was actually 6:21 and I was 10 or 11 seconds behind him).

A little bit of pain in my right hip flexor area which I felt after the run but less than what I felt on Monday's run.  Keeping an eye on it.  Good thing the taper is starting up soon.

Green Silence Miles: 6.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.010.000.000.000.000.000.005.01

5.01 mi 00:49 09:51 pace

Ran with Joe G, first time in a long time. 

Joe and I trained for the Jacksonville marathon in 2007 where I just missed my qualifying time by 26 seconds but Joe made his time.  He did not run Boston that year but ran it the following year (2009) when I ran it also and he invited me to stay with his brother who lived in the Newton/Wellesley area.   Joe takes time off, I don't see him for a while then we run into each other again.  It's always good to see him again.

Brooks Launch (blue) Miles: 5.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.000.000.000.000.000.000.0018.00

18 mi, 02:40 08:52 pace

Great run overall today. Started with a small group at Longleaf. Felt sluggish and lagging behind first couple miles. Stopped at Diane's lemonade stand, then into Starkey. Eudair and I split off and got onto trails via horse corral. Out to power lines then south for one mile. Beautiful morning as it was getting light. It felt like forever since being on this section of trails. Good to be back. Left the park then picked it up the last few miles.

Efficient run with minimum time stopping today.  So, I was able to get back home a little bit earlier than normal.  Jenny had offered to take Thomas bowling and could stay there until about 9:30, so that took the pressure off me to rush my run.

So, although this was an efficient run, there was no pressure to be efficient so I enjoyed the entire run - except perhaps a little at the beginning when my ankles felt tight, especially the left one.  But, I knew that feeling would pass and I would enter into the long run magic zone.

I have been getting a little bit of schedule wear lately.  By that I mean the schedule has been wearing on me.  I've tried to keep the schedule as loose as possible with just an approximate mileage goal for the week and a weekend long run.  Now, the race is in just two weeks, so I'll just concentrate on not concentrating, cut back and run when I feel like it.

Ghost3 Miles: 18.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.001.500.000.000.000.000.001.50

Did not run this morning, trying to be serious about my taper this time.

 But, in the evening, did:

1.5 mi 00:10:30 07:00 pace

FlexOne boot camp was all cardio/body weight exercises tonight. Fast paced 5-4-3-2-1 workout (repeated twice), followed by some yoga. 5 minute intervals were running, which each ran just over 5 minutes to get in 3 loops, each approx 1/4 mile. Sweating like crazy at the end. Fun and hard by Jenny , with Claude W. and Michelle right next to me.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.030.000.000.000.000.000.005.03

5.03 mi, 00:42, 08:24 pace

On Tuesday, the Striders do "fun with Intervals". I didn't do the intervals today so it was just fun. Mike is nursing an adductor or something like that, and I'm looking for easy, so we went out and ran at a reasonable pace. When we got to Hawbuck, decided to go straight for 5 miles, instead of turning right to get 6+ miles. I think this was the first run ever where there was a fist bump at the end because we didn't push the pace. Still, a good solid pace, just no fast intervals today.

Still keeping an eye on my right leg/hip area.  Tiny bit of discomfort when I start which goes away quickly once warmed up.  Does not seem to show up in later miles either, although hard to tell today since it was just a short run.

Brooks Launch (blue) Miles: 5.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.250.000.000.000.000.000.004.25

4.25 mi, 00:37 08:44 pace

Nice that it was back to a comfortable chill compared to yesterday. Had to stop a few times to stretch, also spent a good amount of time before the run warming up. Definitely in taper mode today.

 I did have some trouble getting myself going today.  I got out of bed quickly, then out the door and seemed to take forever before I finally started to run.

Ghost3 Miles: 4.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 mi, 00:54, 09:00 pace

Started out with Eudair, Nelson, and David. Dropped back for a bit, then ran with Eudair again after the water stop.

The distance and time are somewhat approximate as I did not bring my garmin today.  I had the urge to not run with it, not worry about turning it on and finding a signal.  I just wanted to run.

The hard part then was to know whether the people I was going with were going too fast or if I was being lazy.

Anyway, worked out pretty good.  I should do this more often when there is no specific pace goal and a close approximation for distance is good enough.

Eudair says she is going to run the half marathon in Gainesville on Sunday, 2/19 - the day before my 100k.  Since it is not that far from Florahome (where my race is), she and her husband might stop by to cheer me on a bit.

Brooks Launch (blue) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.970.000.000.000.000.000.004.97

4.97 mi, 00:45 09:01 pace

Forgot my music today - a fortunate mistake. Nice morning for a run without it.

Brooks Launch (blue) Miles: 4.97
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.520.000.000.000.000.000.009.52

9.52 mi, 01:23, 08:41 pace

First time in a while starting out in Starkey park at 6:30.

Ran with Eudair on the bike path out to the power lines, then a few miles there before turning back. A little short of scheduled 10 miles but close enough. Wore new shoes today which I'll wear in next Saturday's race.

Saw two deer and one boar - my first one ever. I've been with people who have seen them and I've heard them but this was the first one I saw, it was running pretty quickly across the power line road.

Starting to get that tapered feeling.  I'm not sure how much I need a taper but I'll find out.

Nimbus (green) Miles: 9.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No running today.

I went for a short walk in the morning (about 1 mile), just to get myself to do something.

 In the evening I went to Jenny's boot camp.  It was mostly indoors except for the warm up routine outside.  So, I guess I did run 0.25 miles.

Inside, the class was three different circuits, each repeated 3 times.  There was some weights, some core work, and some other stuff.  Moved along at a pretty quick pace so it was also cardio all rolled into one.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.020.000.000.000.000.000.005.02

5.02 mi 00:42 08:23 pace

Just going to do a couple of easy runs this week. Smaller crowd this morning. Ran with Eudair as well as Randy and JM.

Wore the new shoes for a second time.  Fortunately, shoes these days don't seem to need much of a break in period, I've not had a problem so far.  However, I will have at least one extra pair of shoes with me on race day, just in case.

I've asked around and now have a shopping list (I think) for this weekend's race coming up:

  • uncrustables
  • boost
  • payday candybar
  • jerky
  • gels
  • accelerade
  • fig newtons
  • either sweet potatoes (cut-up) or small boiled potatoes with salt

Happy Valentine's Day everyone!

Nimbus (green) Miles: 5.02
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.020.000.000.000.000.000.006.02

6.02 mi 00:51 08:26 pace

Run felt ok. Ran with Claude W. for a bit in the beginning and then Eudair for the last couple of miles.

As it often happens right before a big race, I'm thinking how will I be able to hold up if a 6 mile run doesn't feel completely light and effortless?  But since that is what I normally think then I must be ready.

Nimbus (green) Miles: 6.02
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Race: Iron Horse 100K (62.137 Miles) 11:06:30, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
62.140.000.000.000.000.000.0062.14

 

 

IRON HORSE 100K Race Report

Started out humid and sort of cool (low 60's) at the start.


First 25 mile loop completed in 4:15, thinking it was a little bit fast but also wanted to take advantage of the cooler temps.

Second 25 mile loop in 4:28 - a bit slower, not completely by choice, but at least partially, knowing I needed to slow down if I didn't want to really crash.


First 50 miles in 8:43

I have a few more details and some pictures posted on my other blog

Last 12 Miles
My math brain was working enough so that I knew 12 miles left, in 3 hours, or 15 minute miles would get me in under 12 hours. I stayed on a strategy of running part of the mile, then walking until my pace for that mile had gotten about 30 seconds slower than I wanted, then started running again until the next mile.

Miscellaneous

Going into this race I felt like I did not know what I was doing and I was not sure whether or not I was properly prepared, I have some more confidence now but know there is a lot more to learn and room for improvement.

I walked through all the aid stations, refilling my drink bottles and eating at least a little bit of solid food each time, but tried not to waste time.

Out near the eastern end of the course, there was an old train bridge with rotting railroad ties that the race staff had nailed sets of 2x6's across. We were required to walk this section of about 320 feet. The last time walking it I had some trouble keeping my balance on the boards.
About 8 miles of each 25 mile loop was paved, the rest of it was dirt, gravel, both, and in some really nice spots a covering of pine needles. Course was pretty well shaded except for a few spots here and there. The aid stations and the volunteers were awesome!!
I'm still kind of in disbelief that I completed this - and except for the few aches and pains and the few low points, came through it ok. And as an added bonus, I'm happy with the time.

Nimbus (green) Miles: 62.14
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 mi 00:44 08:44 pace

Ran at Longleaf with the Striders.  By myself for most of the run, except for a little with Eudair at the start then ran with Nelson for the last mile.

How the first run back is going to go is always a mystery. A bit stiff starting out but loosened up after a mile. Not too much bad left over - just one slightly swollen toe where I'm going to lose a nail and a small knot in my lower back. Thankful for being in one piece and ready to start again. Good to see a bunch of my running friends.

Brooks Launch (blue) Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00


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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.080.000.000.000.000.000.008.08

8.08 mi 01:10 08:38 pace

Nice, cool morning in the park. Met Eudair just as I got onto the main bike trail. Ran with her for 4 miles, then turned around, stopped and said hi to Nancy R. , then caught up with another group which caused me to go faster, but then I slowed down and ran easy with Bob T. just over one mile to the end.

Nimbus (green) Miles: 8.08
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 mi, 00:26 08:42 pace

Ran with my brother Jim this morning. Woke him up at 6:30 to go running, but he asked for more sleep time due to late flight. Woke him up again and offered to skip the run but he said he needed to run at least a little bit so he could have a doughnut. Well, it got the job done at least.

Nimbus (green) Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.510.000.000.000.000.000.005.51

5.51 mi 00:43 07:51 pace

I must have been able to get the lead out of my legs at boot camp last night. First mile was 8:42 which is a pretty fast first mile for me, the rest of the miles were under 8:00 pace, I didn't have heavy legs or tight shins today which was nice. Ran with Nancy R. for the first mile or so, then mostly on my own the rest of the way.

Brooks Launch (blue) Miles: 5.51
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.200.000.000.000.000.000.006.20

6.2 mi 00:52 08:24 pace

Good run on warm and humid morning. Started at 6:30 so it was mostly light for the run.

My shins were a bit tight at the start of the run so I tried to concentrate on running easy and relaxed.  Felt better after I warmed up.

Going to try and improve my stride.  I've seen some pictures of myself running recently which seem to indicate more of a heel strike than I would like and more than I thought I was doing.  I thought I was a better midfoot striker, but no, not really.

When I'm warmed up, but not yet tired, I think it gets better, but it also makes me go a little bit faster.  I should be able to run at whatever speed I want without being a heel striker.  Takes practice and getting used to I suppose.

 

P.M. - Attended Jenny's boot camp.  Getting warm, and it's not completely dark now at the start of class.  At the cardio portion, we did 6 sprints, which felt great.

Nimbus (green) Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
164.791.503.000.000.000.000.00169.29
Brooks Launch (blue) Miles: 39.53Green Silence Miles: 6.03Ghost3 Miles: 22.25Nimbus (green) Miles: 99.98
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