The Long Run

February 2013

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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: 74.96 Year: 1712.03
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 776.70
GoMeb Razor Lifetime Miles: 446.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
247.742.003.860.000.000.000.00253.60
Nimbus (green) Miles: 94.67Launch (black) Miles: 98.79Brooks ST5 Miles: 60.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.700.000.000.000.000.000.007.70

7.7 mi, 01:06, 08:32 pace

Easy-ish run around the neighborhood and just a little bit out on Trinity Blvd grassy part.

Nimbus (green) Miles: 7.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
25.320.000.000.000.000.000.0025.32

25.32 mi, 03:41, 08:44 pace

Beautiful chilly morning, low 40's to start. Ran from Longleaf w/ Jorge at 5:30, stopping at Diane's house. Were passed up several times by the Beka/Melanie/Jason group on their run. Once inside the park I ran a bit with Dr. Randy and also saw and chatted with Arlene for a bit. Turned left onto the dirt road into Seranova tract, running about 4.5 miles before heading back. In sections inside the park the temperature seemed to drop 10 degrees and there was frost on the ground. I saw either 3 or 5 deer (might have seen the same pair twice).

Felt good to get my first big run done and feel like I'm on my way to ultra marathon shape.

While running, I was thinking about the time that "Good Burger" was on tv. My son was supposed to be in bed halfway into the movie but the next morning he was talking about stuff that happened toward the end of the movie -"Andy, did you watch the whole movie?" - "Maybe..", I thought about this and it made me actually laugh out loud.
I took it pretty easy most of the run, with a little speed up at the end.

Launch (black) Miles: 25.32
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.350.000.000.000.000.000.0013.35

13.35 mi, 01:56, 08:43 pace

Part 2 of first attempt at back to back long runs. I was a little on the fence about running today but thought I should take the opportunity.

Went to Diane's house at 6:30 and ran with Craig, Diane, and Rene.

Chilly low 40's which felt great once warmed up. I wasn't sure how well I'd do but ended up feeling great by the end of the run. Saw another big group of Striders out as well. Lucky to have so many running friends. Sat for a bit enjoying some coffee and talking about running and stuff after the run.

Nimbus (green) Miles: 13.35
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.430.000.000.000.000.000.007.43

7.43 mi, 01:00, 08:00 pace

Ran at the Y but did not do intervals. I took it easy for the first few miles, then was in the 7:30's for the second half. Caught up with Beka at the end and did a cool down mile with her.

Brooks ST5 Miles: 7.43
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.290.000.000.000.000.000.006.29

6.29 mi, 00:57, 09:07 pace

A bit slower today, but at least it felt like an easy run (much better than being slow and not easy). Back to warmer, overdressed with long sleeve shirt, but otherwise a good run

Nimbus (green) Miles: 6.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.191.000.000.000.000.000.009.19

9.19 mi, 01:13, 07:54 pace

Ran at Longleaf with the group.

No tempo run today, easy running for the most part for the first half of the run. Ran into Scott just as I was turning back, ran with him and picked things up for the last few miles. I forgot my light this morning so kept on getting blinded by oncoming cars. Other than that, great run.

Brooks ST5 Miles: 9.19
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.720.000.000.000.000.000.006.72

6.72 mi 00:58 08:39 pace

Good.

I made a quick note of this run right after I ran it and was out of things to say, so it was just one word, but I seem to remember pretty accurate.  Weather, pace, feeling, and distance.

Nimbus (green) Miles: 6.72
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.230.000.000.000.000.000.0016.23

16.23 mi, 02:21, 08:41 pace

Ran with a nice size group from Longleaf to Diane's house where most people turned back, ran with Craig and Diane into the park. I turned back at just over 9 miles and ran back to Longleaf by myself. I was a little bit tired on the run and had thought about turning back early but was glad I stuck with it.

Launch (black) Miles: 16.23
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.090.000.000.000.000.000.008.09

8.09 mi, 01:09, 08:30 pace

Ran in the neighborhood and about 2 miles along the grassy shoulder of Trinity Blvd

Easy paced run with a steady pick up in pace. Perfect weatherwise, good start to the week.

Nimbus (green) Miles: 8.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.001.860.000.000.000.007.86

7.86 mi, 01:02, 07:56 pace

Ran at the Y this morning with the running group.

Warmer out this morning and a little more humid, but still awesome. Was going to take it easy but decided on doing at least 3 x 1K intervals, which were a little slower than usual but still fast enough to wake me up : 6:23, 6:03, 6:05

Brooks ST5 Miles: 7.86
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.870.000.000.000.000.000.008.87

8.87 mi, 01:16, 08:36 pace

Ran in the neighborhood and along Trinity Blvd grassy shoulder.

First morning in a while at 70 degrees. I felt energetic, so the easy pace felt easy.

Launch (black) Miles: 8.87
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.011.002.000.000.000.000.0010.01

10.01 mi, 01:19, 07:53 pace

Arrived at Longleaf a couple minutes late. It gave me a chance to run from the very tail end of the group. Mostly easy pace until the last 3 miles where I did two miles in the 6:30's and one in the low 7's. Bike trail crosses a side street which has a cross walk, car was coming and looked like it wasn't going to stop, so I stopped just as he stopped and was glared at by the driver.

Brooks ST5 Miles: 10.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.540.000.000.000.000.000.008.54

8.54 mi, 01:12, 08:25 pace

Nice cool temps. Legs felt good, I didn't feel slow, it just felt easy.
Neighborhood t-shaped route and some out and back on Trinity Blvd for usual Friday morning run.

Nimbus (green) Miles: 8.54
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.120.000.000.000.000.000.0018.12

18.12 mi, 02:39, 08:46 pace

Ran from Longleaf into Starkey Park and then back.

Nice 51 degree morning. I arrived a couple of minutes after 5:30, Bob was there, and then Eudair showed up a few minutes later. We ran to Diane's house who had left water out for us and started running with Jorge and Victoria. We all ran a few miles into the park. Return trip with everyone but Bob. I did a little extra back in Longeaf to make it to 18.

Launch (black) Miles: 18.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
22.270.000.000.000.000.000.0022.27

22.27 mi, 03:22, 09:03 pace

This was my biggest back to back run mileage I've done so far with just over 40 miles in two days (previous longest was 38 miles a few weeks ago).

It was cold this morning and I was by myself, so it was kind of tough to get started. My starting pace was pretty slow, needing to warm up and taking it slow going downhill on the very rooty section down Tucker Hill.

I ran two big loops, the first one was just over 11 miles, the second one a little bit shorter so I continued running past the parking lot a little bit to make it over 22. Once I warmed up, the run felt great. I needed hills and trails so this was perfect. For the second loop, I ran part of it on Croom Road which is actually tougher than any of the on trail sections. This was the first time I did a Sunday run which was longer than the Saturday run, also my biggest total back-to-back mileage at just over 40. I barely listened to music (just a little bit on Croom Road). The trails were very quiet, I didn't see a single person until I finished. I did hear one dog, and then saw another dog, a beagle. The barking dog that I didn't see was probably also a beagle. Heard one gun shot. Saw two turkeys crossing the road on the drive there. Can't wait to come back.

Nimbus (green) Miles: 22.27
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.120.000.000.000.000.000.007.12

7.12 mi, 01:01, 08:32 pace

Ran at the Y with the Striders. No intervals today, just steady running.

Brooks ST5 Miles: 7.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.630.000.000.000.000.000.006.63

6.63 mi, 00:58, 08:46 pace

Easy paced neighborhood run, getting misty at the end.

Nimbus (green) Miles: 6.63
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.320.000.000.000.000.000.008.32

8.32 mi, 01:11, 08:29 pace

Ran at Longleaf with the Striders group (although mostly ran by myself, but still nice to criss cross people you know)

Good run this morning, cool in the high 50's. I started just after everyone else, so just took it easy and got in 8 miles.

Brooks ST5 Miles: 8.32
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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, 00:54, 08:40 pace

Ran in the neighborhood by myself, not too far or too fast.

Warmerish than yesterday. Very relaxed pace until the last mile.

Nimbus (green) Miles: 6.23
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.070.000.000.000.000.000.0017.07

17.07 mi, 02:28, 08:39 pace

Started out by myself just after 5:30 from Longleaf.  But, while I was running did get beeped at a couple of times.

As I got to Diane's house a group had just left from there. I topped off my bottles and then ran into the group which had looped back for me. We ran into Starkey which was pretty much empty except for a few people.  Patrick Bene (a friend of mine who has done a number of ultras including 100 mile races) chided me for not doing enough off road.  So, at his suggestion I added some in on the return trip (and was very glad I did).

Finished up and met Keith at Havana dreamers for some coffee to go (his treat!)

Launch (black) Miles: 17.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.850.000.000.000.000.000.008.85

8.85 mi, 01:15, 08:30 pace

Happy Monday!

Felt great when I started, but then a little sluggish after about a half a mile until I got back into things, maybe about mile 5. Neighborhood roads and some up and down on Trinity Blvd.

Nimbus (green) Miles: 8.85
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.210.000.000.000.000.000.0010.21

10.21 mi, 01:21, 07:55 pace

It was raining at the start of the run but soon stopped. No intervals again today but did spend some time keeping up with the fast girls. I did just over 8 at the Y, then decided to do 2 more once I got back home. It was nice seeing David's sister this morning, first time in a long while.

Brooks ST5 Miles: 10.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.560.000.000.000.000.000.005.56

Hotel treadmill in Montreal, day 1

5.56, mi 00:48, 08:37 pace

First treadmill only went up to 6.0 mph, did 1.81 miles on it until the other one was open then sped up to 7:30ish pace for the rest of the run.

Launch (black) Miles: 5.56
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.620.000.000.000.000.000.007.62

Hotel Treadmill Montreal, day 2

7.62 mi, 01:00, 07:52 pace

Was able to get on the normal treadmill from the start this morning. Warm up with first mile about 9:30, then picked it up and played with the speed and incline now and then.

Launch (black) Miles: 7.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
247.742.003.860.000.000.000.00253.60
Nimbus (green) Miles: 94.67Launch (black) Miles: 98.79Brooks ST5 Miles: 60.14
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