The Long Run

Long Play Ultra 33 1/3

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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 - 3:28:12, 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: 17.10 Month: 83.17 Year: 1516.94
Brooks T7 Lifetime Miles: 175.96
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 614.87
GoMeb Speed3 Lifetime Miles: 331.01
Brooks Pure Flow Lifetime Miles: 82.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
191.673.0016.004.610.000.000.00215.28
GoRun4 Miles: 72.37GoMeb Speed2 Miles: 7.81Launch 3 (titanium) Miles: 52.41GoRun Sonic2 Miles: 47.58GoMeb Speed3 Miles: 31.11Brooks T7 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.030.000.000.000.000.000.004.03

4.03 mi, 39:44, 9:52 avg

I was feeling super tired this morning and a little sore from yesterday's run (with residual maybe still from Sunday), so just made this a Stella morning.  I hadn't run her this far for a while, it had been mainly 1.5 to 2 mile runs.  I think she had fun.

High 60's for temp, kind of nice out.

GoRun4 Miles: 4.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.001.000.000.810.000.000.007.81

7.81 mi, 1:05:25, 8:23 avg

Ran at Longleaf with the Striders, starting just after 5:30.  I had been thinking about doing another tempo run but couldn't find my ipod and also thought maybe also skip it due to the half marathon this past Sunday and wanted to get my legs back to normal before Sunday's Long Play run.

After I got to my turn around I picked it up, first to 7:54, then to 7:15, then I jogged a little and then did 10 by 25 second strides with 50 seconds of rest.  I was able to get below 6:00 pace on all but two of them and got the last one down to 5:19.

I was feeling pretty good after doing these short fast bursts.

Said hi to several of the Striders at the ending area and then stopped by Havana Dreamers and joined Keith, Bret, and Patrick for their Thursday informal fellowship meeting.

This evening I found out my brother Jim got into NYC Marathon through the lottery so we will both be going.  Ryan from the Striders already accepted from his super fast 2:59 at Berlin Marathon.

 

GoMeb Speed2 Miles: 7.81
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.150.000.000.000.000.000.007.15

7.15 mi, 1:08:09, 9:32 avg

Ran with Joe and Jamie in the neighborhood starting at 6:00.  Cool 55 degreess was pretty nice.

Launch 3 (titanium) Miles: 7.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

4 mi - unknown pace and time

Instead of doing a normal run, I just took Stella on a trail run at Starkey Park on the offroad trails.  I accidentally forgot my Garmin.  Ran from the bike parking area to the three mile loop, around that and then back.  Was a beautiful and cool morning, low 50's.  Stella had a great time and then we stopped at the Strider's social hour and her day just got better - getting lots and lots of love and attention and even a few minutes of massage from an actual massage therapist (she said they really do have pet massage certifications).

Launch 3 (titanium) Miles: 4.00
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Race: Long Play Ultra 33 1/3 (33.333 Miles) 05:31:47, Place overall: 12, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
33.560.000.000.000.000.000.0033.56

33.56 mi, 5:31:47, 9:53 avg

Long Play Ultra 33 1/3 mile race

I got lost a little bit but just by about a quarter mile, so 33.56 miles for me.  Weather was perfect, a little bit chilly at the start, it warmed up a little bit but there was a lot of good shade and sometimes a breeze.  I started out pretty steady and for the most part kept between a 9:00 and 10:00 pace, with a couple miles under 9:00, and unfortunately a few over 10:00, some by alot due to getting slightly lost at one point or fiddling too much with my fuel belt.  It was peaceful for most of the run, a good day to contemplate a lot of things, and taking stock of where I am in life and what is important.

At about mile 13, I almost got lost.  The course ultimately runs past a place called Silver Lake, but the course does not go directly there, so where the sign points to Silver Lake you are supposed to go the other way - the race director had marked the turn with flags but some (un)helpful individual had removed them.  But, I remembered this turn.

I almost tripped really bad at one point on a section of trail with nasty "vine-roots" - roots that are sticking up and laying on top of the dirt, sort of like vines but anchored.

Closing in on mile 26 I could see a car parked up ahead and thought I was getting close to where the trail comes out and crosses the road, but it wasn't the right road, it was a cul-de-sac and I noticed that there were no trail markings.  I stood there for a second and turned around and walked until I could see a woman coming toward me about to make a left turn and asked me if that was the right way.  I told her yes and thanked her for showing up and pointing the right way.

So, just after that is an aid station with about 7 miles left to go.  This is where the race begins and I was able to make up some time ut not quite enough to get under 5:30:00 like I was hoping for.

With about two miles left to go I saw a runner ahead wearing a bright orange top.  I would close in but then the runner would pull ahead not matter how much I sped up. I think she looked back a couple of times, so hopefully I was giving her a helpful push forward.

 

Splits: 9:34, 9:40, 9:25, 9:57, 9:33, 10:07, 9:42, 9:00, 10:00, 9:25, 8:54, 9:23, 9:05, 9:44, 10:43, 9:25, 9:49, 11:50, 10:13, 9:39, 9:34, 9:52, 9:42, 11:29, 10:42, 13:07, 11:33, 9:05, 9:53, 9:36, 9:23, 9:08, 8:46, 0.57@8:11

Launch 3 (titanium) Miles: 33.56
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.090.000.000.000.000.000.007.09

7.09 mi, 1:02:01, 8:45 avg

Run with the Striders, starting near Longleaf.  Mostly easy paced run, legs feeling pretty good after Sunday's 33 1/3 mile race.

GoRun4 Miles: 7.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.300.000.000.000.000.000.007.30

7.3 mi, 1:06:24, 9:03 avg

Ran from my house, shortened t-shaped route along the golf course for just over 5 miles.  Came back home, woke the kids, walked Sammy and Stella, then ran Stella little over 2 miles.  I was able to get her into a gallop a few times.

GoRun Sonic2 Miles: 7.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.280.003.001.000.000.000.007.28

7.28 mi, 55:43, 7:39 avg

Ran at Longleaf with the Striders.  Started out with Joe and Daisy for first 2.7 miles up to the water stop.  But, no water today.  I had planned on a short tempo run and decided it was cool enough to be ok without water and also decided to just take the powerbar gel I was going to take even though there was no water.  Joe had run from home and said he'd do some of the tempo run with me.  I was hoping to try and get under 7:00 for each mile and was also ok if I didn't hit 7:00 the first mile because it's hard sometimes.  But, it went well and Joe stayed with me the full first mile for 6:48 pace, then he ran a little bit longer into the second mile and waved me off with a "have a nice run", then I hit the second mile in 6:45.  I was afraid I might not hold it but then hit the third mile at 6:41.  I'm usually good at the last mile and struggle with the second to last mile or one of the mid miles if doing a longer tempo (6-8 miles).  But, I kept on picking up the pace and then saw Bob B. and Claudia up ahead.   As I get near they picked it up (there were just getting to the last half mile of their tempo run), then as I got closer they stopped - having just finished their fast miles and I kept on going and finished mine in 6:19.

 

Tempo splits: 6:48, 6:45, 6:41, 6:19

I have been filled with extra adrenaline this week, there has been some good excitement and keeping my fingers crossed that the pieces keep fitting together.

Stopped by Havana Dreamers (usually skip this on kid week) to talk to Keith a little bit - he is a wise friend with experience and knows me well.

GoMeb Speed3 Miles: 7.28
Comments(1)
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, 58:26, 8:42 avg

Ran with Joe in the neighborhood.  He came by my house and we did one neighborhood loop (1.7 mi) and stopped by the house so I could make sure Andy was awake so he could go in early to school (sort of, actually for senior water wars).  When I stopped back at the house, leashed up Stella and took her with us.  She ran pretty well with us as long as she was out front otherwise we would have tripping hazards from the leash.  So, nice 5 miles for her.

I talked to Joe about some of my upcoming plans.

GoRun4 Miles: 6.72
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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, 1:15:19, 9:47 avg.

Took Stella to Starkey Park and ran the off road trails with her.  Nice morning, cool but not cold.  First mile I had to stop a couple of times but didn't stop my watch so it was like a 13 minute mile.  We ran out on the orange trail to the power line dirt road, turned onto that and then right onto paved bike trail just far enough to get to the water hut.  Turned back and then went a little bit north on the power line road before turning around and heading back the way we came.

Mile 6 she really wanted to speed up and even though there was a good stretch of slight uphill sugary sand we ran about an 8:20 for that mile.

This was her longest run ever and there was absolutely no sign of her getting tired.

Launch 3 (titanium) Miles: 7.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.300.000.000.000.000.000.009.30

9.3 mi, 1:26:06, 9:15 avg

Ran with Jamie, starting in the neighborhood.  There was a mixup with the time change (I shold have used my phone alarms instead of clock radio), but Jamie adjusted thankfully adjusted her plans and we had a great run, heading out from our neighborhood, down Trinity Blvd a little and then did the Kinsmere loop before coming home.

I then drove the dogs toPublix to buy cinnamon rolls and stuff for breakfast, then came home, made them for the classis Sunday morning cinnamon rolls with the boys.

GoRun4 Miles: 9.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.640.000.000.500.000.000.006.14

6.14 mi, 52:10, 8:30 avg

First part of run was about 5 miles with Stella, looping through the neighborhood.

Dropped her off and then went back out and did 6 x 25 second strides.

I had been up late the night before and thought about not running but glad to get in a few miles and also finding some speed to move my legs at the end.  Start of a great week!

 

GoRun4 Miles: 6.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.360.000.000.000.000.000.0010.36

10.36 mi, 1:34:18, 9:06 avg

Ran with Joe and Jamie in the neighborhood for just a little over 7 miles.  Stopped back at home and picked up Stella then we ran another 3 miles together going out and back towards the golf course.

GoRun4 Miles: 10.36
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.540.004.000.000.000.000.007.54

7.54 mi, 58:24, 7:45 avg

Missed the morning run, was very cold and windy so slept in a bit but promised myself I would not give myself a goose egg for the day and was able to get in a nice evening run as the sun was setting (and the day had warmed up).

Ran the nbhd loop with Stella and a quick stop by Jamie's house so Seven could pet Stella, then dropped Stella off at home and headed out toward Fox Hollow.

Ran 4 mile tempo run with good splits: 6:40, 6:35, 6:43, 6:27

Then followed up with a cool down to run back home.

Met up with Jessica a little later for dinner at Brick Oven Pizza - first time back there in well over three months.

GoMeb Speed3 Miles: 7.54
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.140.000.000.000.000.000.006.14

6.14 mi, 56:13, 9:10 avg

Ran with Joe and Jamie in the neighbhorhood.  We started just after 6:00 and were finishing up just before 7:00.  Good, easy run on another beautiful Florida spring morning.

GoRun4 Miles: 6.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

10.5 mi, 1:37:23, 9:17 avg

Started from Diane's house about 6:45 with Joe, Jamie, and Daisy.  We ran into Starkey Park with a quick stop at the shelter where I had a half cup of coffee and one donut hole which hit the spot (I was going to bring a gel but forgot it).  We ran in a little bit farther before turning around and heading back to Diane's house.  Nice, cool morning and good to have everyone together.

Got back home and got ready for rest of the weekend.  Finally, after many years of wanting to go there had a wonderful dinner with Jessica at Armani's restaurant at the top of the Grand Hyatt overlooking Tampa Bay.

GoRun Sonic2 Miles: 10.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.370.000.000.000.000.000.004.37

4.37 mi, 39:45, 9:06 avg

Just a short solo run around the neighborhood.  Started a little bit later than planned and didn't want to put off too long starting the rest of the day.

GoRun Sonic2 Miles: 4.37
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.400.000.000.000.000.000.008.40

8.4 mi, 1:19:48, 9:30 avg

Ran a little over 7 miles (I'm guessing 7.2 miles) with Joe and Jamie.  Watch battery stopped I think about a half mile from my house showing 6.7 miles, so about 6.7 + 0.5

Stopped at the house and took Stella for a run.  Ran past the gate to Trinity Blvd, about 0.6 miles each way.

It was a pretty nice morning.

GoRun4 Miles: 8.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.180.000.000.000.000.000.009.18

9.18 mi, 1:22:05, 8:56 avg

Ran with Joe and Jamie in the neighborhood.  Picked up Stella and ran her another 2 miles or so. Thought about trying for 10 miles but Stella was requiring some extra attention to keep her running, so was ok with just over 9 miles.

GoRun Sonic2 Miles: 9.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.141.004.000.000.000.000.008.14

8.14 mi, 1:02:42, 7:42 avg

Ran at Longleaf with the Striders.  Plan was to do 5 mile tempo run at about 6:50 pace.  I warmed up for 1.75 miles, then started the tempo portion.  

I had a slight technical glitch.  My headlamp batteries were much more drained than I thought and it quickly quite altogether.   The section of the trail past the bridge is pretty dark so it kept slowing me down if I felt like I was running off of the path.  So, the first mile was a bit slower than planned but not a total wash. 

Splits: 7:13, 6:40, 6:35, 6:43, 6:37

So, despite the slower first mile, still managed to get under a 6:50 average for the tempo portion.

Today was my Mom's birthday, turning 77.   Met up with my Mom and Dad at Bonefilsh for dinner along with Thomas and Andy and Jesssica.  Fun night!

GoMeb Speed3 Miles: 8.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.101.000.000.000.000.000.005.10

5.1 mi, 43:37, 8:33 avg

Ran about three miles by myself, then stopped back at home for Stella.  Did about 2 miles together with last mile a little bit faster at 7:44 avg - good for a dog mile

GoRun4 Miles: 5.10
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Race: Chasco Main Street Mile (1 Miles) 00:05:43, Place overall: 8, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.001.000.000.000.004.00

Chasco Main Street Mile

My first ever 1 mile race, and one of the very few competitive one mile races around.  My son Thomas also ran it.  Andy wasn't feeling well so he cheered us on.  The race starts some time after 12:00 and 15 minutes before the Chasco Festival Parade starts.  We were in a staging area at 12:00, then around 12:10 they announced they race would start at 12:30.

There were several local fast runners, both adult and high school age.  Before the race we walked to near the end with Andy where he picked out a spot to cheer us on.  Thomas and I jogged back to the start and then did some more warm up including some strides.

Race started right about 12:30.

Had to weave past the group of elementary school kids - they sure can run fast for the first 0.1 or so miles.

Thomas was quickly way ahead of me.  I soon settled into about a 5:45 pace and seemed to be holding it pretty steady until about 0.75 miles when I saw the pace start to slip a little bit but still kept it below 6:00 - was determined to break 6:00.

After the straight section on Grand Blvd, there is a loop around a small lake and then a right turn onto Main Street.  I somehow managed to pick up the pace as the finish arch came into sight.  I had gained a little bit of ground on Thomas but nowhere near being able to catch him.  The last I saw on the clock was 5:39 which surprised me.  Ended up with just barely over 5:43 (5:43.17).

Thomas made it in at 5:31 (just shy of his 1600m track PR of 5:25) and was 6th place overall.  The top 3 finishers were under 5:00 with winner at 4:34.

Race was a ton of fun and I couldn't be happier that despite giving it all I had, Thomas was able to easily beat me.

Brooks T7 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.200.000.000.000.000.000.0010.20

10.2 mi, 1:34:05, 9:13 avg

Ran at Suncoast Trail/UTBT with Joe, Jamie, Daisy, and a few miles with Tara.  Met Jamie and 6:30, then Joe showed up (had gotten there before us and already was running), ran a couple of miles then stopped by the starting area again for Daisy.  Ran out 4 miles, then came back, picking up Tara for the return trip for about the last 3.5 miles.

Perfect running weather.  My legs were feeling the effects from yesterday's race as I was finishing up the last two miles.

GoRun Sonic2 Miles: 10.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.290.000.000.800.000.000.009.09

9.09 mi, 1:15:05, 8:15 avg

Ran at Longleaf with the Striders, 5:30 start.  Easy pace out, picked it up a little bit for miles 4-7.  With one mile left I did 10x25 second strides, making each one a little bit faster.

Hung around a few minutes chatting with Karen (and her 3 dogs), Regina, Kim, and Fro (who I hadn't seen in a while).

GoRun4 Miles: 9.09
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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, 57:11, 9:29 avg

Ran with Joe in the nbhd (no Jamie, out of town), 6:15 start to be done by 7:15, so I could get to Jenny's house by 8:00 to drive the boys to school so I could drop off the truck at the dealership to get the AC fixed and a few other things as the pretty nice weather we are having will soon make way to steady hot and humid days coming up just around the corner.

The run was good, easy paced, and started and ended on time.  Made my next steps all ok.

GoRun Sonic2 Miles: 6.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.650.005.000.500.000.000.008.15

8.15 mi, 1:00:23, 7:25 avg

Ran at Longleaf with the Striders.  Easy paced warm up to the bridge (about 1.75 miles), stopped for a second or two then started tempo portion.  Repeated last week's goal of 5 miles all under 7:00.  Last week I averaged under 7:00 for the 5 miles, but first mile slower than 7:00 (partly due to having no batteries in my headlamp).  And this time, if I made my goal, I was going to "reward" myself with an extra 0.5 mile at a picked up pace.

Made it this time:  6:43, 6:45, 6:39, 6:44, 6:32, 0.51@6:18

Cooled down a little enough to get miles over 8 for the day.  Had a chance for a quick chat with Keith at Havana Dreamers and signed up for Robbie's Run 5K on Saturday since I had money on me and finally decided between Fool's Run (50 miles) or Robbie's Run 5k.

This morning's run felt important and purposeful.  Good changes are happening but I want to make sure I stay balanced and be the best runner I can be.

GoMeb Speed3 Miles: 8.15
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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 run today.  Day 3 of "fix the truck".  Had to get to the dealership by 7:30 to get back to Jenny's house by 8:00 so Andy would have his truck back.   

I did at least watch someone run!

Thomas ran the 3200m race held at Fivay High School, time was 11:54 which was his second best time and second time going under 12:00 (last two races just missed it by around 12-15 seconds).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
191.673.0016.004.610.000.000.00215.28
GoRun4 Miles: 72.37GoMeb Speed2 Miles: 7.81Launch 3 (titanium) Miles: 52.41GoRun Sonic2 Miles: 47.58GoMeb Speed3 Miles: 31.11Brooks T7 Miles: 4.00
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