The Long Run

Keys100 50 Mile Ultra

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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: 117.60 Year: 1754.67
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
200.275.001.000.000.000.000.00206.27
Brooks Launch (blue) Miles: 70.15Ghost3 Miles: 36.13Green Silence Miles: 3.92Nimbus (green) Miles: 46.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.780.000.000.000.000.000.007.78

7.78 mi, 01:00, 07:41 pace

Nice steady run with 3 mile pickup in the middle.

Caught up to Melanie and Beka at the end as they were heading out for cool down 1.5 miles so did a little extra. Did a few sets of upper body weights.

Brooks Launch (blue) Miles: 7.78
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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

Went to spin class taught by Nancy.  Good hour of spinning followed by some body weight exercises such as squats, lunges, push-ups, side planks

3 mi, 00:26 08:39 pace

Garmin-less run after spin class. My legs felt extra heavy today so just did 3 miles as my form was feeling a little sloppy, although had improved by the end. Getting warmer out. Need the heat to get ready for next big race.

Ghost3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.010.000.000.000.000.000.007.01

7.01 mi, 00:57, 08:11 pace

Showed up a little bit late and was running way in the back, then ran into Keith, Dixie, Greg, and Eudair coming back the other way as they had started early. So, cut my route a little short to run with them and made up the missed portion at the end of the run. My first instinct is usually just to stay on course and run the planned route (too much of a routine guy), so it's good to change especially when you get a chance to run with some friends you don't get to see all of the time.

 

Nice 70 degree morning.

Brooks Launch (blue) Miles: 7.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.081.000.000.000.000.000.0010.08

 

A.M. - 6.16 mi 00:51 08:21 pace

Did the t-route, two quick water stops. I was originally planning on just 5, so 6 was nice.
Plank challenge has not gone well due to having done something to my big toe on my right foot. It doesn't hurt to run on it, just to do push-ups and planks. Did a few push ups this morning and it felt almost back to normal.

 

P.M. -  3.92 mi, 00:31 07:55 pace

(race time 24:19)

Ran the Crazy Sombrero 5K in Longleaf with Lisa R. Warm up about 3/4 mile, race was fun but a little odd with 4 laps of 1250m each and having to get a sticker to put on your bib each time for the first 3 laps. It was pretty warm when I first got there (about 85 degrees), but felt cool enough at the start, and the course was mostly shaded.

I had fun being the pacer which took the pressure off of me to run all out.  Lisa was hoping to beat her old PR of 24:02, but we just missed it today (24:19).  We got caught up in the crowd and went out fast (with first mile at 7:17).  I started to slowly back down but heard her say at one point that she felt like she could carry on a conversation; however, at the start of the second mile her breathing was more pronounced.  She did a good job hanging on and was able to pick it up a little for the last loop

Green Silence Miles: 3.92Nimbus (green) Miles: 6.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.570.000.000.000.000.000.0021.57

21.57 mi, 03:06, 08:35 pace

It's been quite some time since I did an over 20 mile training run. This run was pretty hard but was good training because it was hard, after running yesterday morning, and then the 5K last night.

Warmed up by myself for about 1.5 miles, then joined up with a group to Craig and Diane's, then into Starkey Park. Ran with Eudair to the suncoast trail, then bike to bike parking lot where I was able to get a ride back to Longleaf with Kevin, Melanie, and their dog Brandy who seemed happy to have someone sitting in the backseat with her.

I wore my big water belt (2 x 20oz) as practice for upcoming race in two weeks.

Race will be in the Keys, it's the 50 mile race of the "Keys 100" race.  The race is from Marathon Key to Key West (the 100 mile race is from Key Largo to Key West.  Both races can be run either "crewed" or "un-crewed" which will be noted in the posted results.  I'll be running "un-crewed".)  I've never been to Key West before.  I went to Key Largo out to Islamorada when I was young, and then I stopped by Key Largo with the boys on our 2 day spring break trip.  I guess that is what drew me to do this race. 

It will be an adventure and a challenge to endure in the heat, with start time at 10:00 am and probably not much shade, and temps typically mid-80s.

Nimbus (green) Miles: 21.57
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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, 08:43 pace

I can't remember the last time we (ran with Dixie) did this run. Started out slow and took it easy, good pace and distance to start the week.

The time went  by quickly and I hardly noticed the running.  Also, you definitely don't need to bring along music when running with Dixie.

Big week ahead, going to try one step at a time.

Ghost3 Miles: 6.23
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.012.000.000.000.000.000.008.01

8.01 mi, 01:01, 07:40 pace

Ran with a bunch of people, started out with Eudair, Mike, Beka, and Claude W. , fell back for a bit and eventually caught up again at the end. Did the cool down 1.5 mile route with Mike and Beka after the fast stuff.


Did some weights afterward, several sets of bench presses with heaviest 4x175lb, starting to creep back up to where I was last year. Want to break 200 (which I got close to doing last year before things got in the way)

Brooks Launch (blue) Miles: 8.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.780.000.000.000.000.000.005.78

5.78 mi, 00:49, 08:27 pace

For many of the past Wednesdays recently I've been going to a spin class taught by one of my running friends Nancy.  It's been great cross training, but I thought I would skip it this weeks as I sometimes seem to tweak my knee or doing something else like that and I'm trying to keep myself injury free until after the race.

So, I slept in a little bit later than past Wednesdays. Enjoyed a quiet and relaxing run.

Ghost3 Miles: 5.78
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.222.001.000.000.000.000.008.22

8.22 mi, 01:02 07:30 pace

Good run to start the day.

Ran at Longleaf for the usual Thursday morning group run with the Striders.  I started out with the faster people and stayed with them for a bit before falling back, but never went too slow.

The last two miles were 6:48 and 6:19.

During the last full mile I saw that I was closing the gap between myself and Beka.  I wasn't consciously in racing mode although as I got closer I decided to try and catch up to her, which I did although it didn't really count since she started her cool down just before I got there.

Brooks Launch (blue) Miles: 8.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.420.000.000.000.000.000.006.42

6.42 mi 00:55 08:30 pace

Pretty good Friday run, took it easier today especially the first couple of miles. One more longer run tomorrow then taking it easy next week until the race.

Ghost3 Miles: 6.42
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.640.000.000.000.000.000.0016.64

16.64 mi, 02:15, 08:06 pace

Unexpectedly cooler and less humid than I thought it would be.

Started out at Longleaf at 5:30 with Keith, Dixie and Eudair. Met up with some more people at Craig and Diane's before running into the park and out to the 4 mile water stop before turning around. Pace varied a lot with a good push for the last 3 miles.

Saw two deer and a blue jay. Spent a little time at social hour before catching a ride back to my car with Greg.

Pretty happy to wrap up one more good week of training now with two 50+ mile weeks.  It's not quite what I used to do on a regular basis but at the same time it's been a while since I've put two 50+ mile weeks in a row together.

I will probably only run two or three times next week before the race on Saturday.

Looking forward to running over the bridges and across the keys from Marathon to Key West, although I know it is going to be hot and it will get hard especially mentally.  Hard means different things and sometimes you really can't define it until you experience it.

Nimbus (green) Miles: 16.64
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.220.000.000.000.000.000.005.22

5.22 mi, 00:45, 08:38 pace

Run went better than expected, because on Sunday I smashed my pinky toe. It got bruised and kind of swollen but fortunately was not broken. Took it easy with a steady pace and shorter distance. Did some weights afterward, heaviest set was at 185 but only got 3 reps, needs more work.

 

Ghost3 Miles: 5.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.270.000.000.000.000.000.005.27

5.27 mi, 00:46, 08:45 pace

It was cool but humid this morning. Just planned on taking it easy. I felt tighter and more sluggish than I expected (felt great on Tuesday). Time to relax and not worry about it. 

This seems to happen to me a lot before a race, not sure why.

Brooks Launch (blue) Miles: 5.27
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Race: Keys100 50 Mile Ultra (50 Miles) 08:50:53, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
50.000.000.000.000.000.000.0050.00

50 mi, 08:50:53, 10:37 pace

The race was good!

First half in about 4:11, so second half in 4:39. Weather was not as bad as it could have been with a nice cloud cover for most of the day. Race started at 10:00 am. Scenery was awesome (first time being this far down in the keys). Ran from Marathon to Key West. Volunteers, runners, and their support crew were all awesome. Of course, it is 50 miles, so it starts getting pretty hard at some point, this time I think it was about mile 25. Slowed down but kept on going.

I didn't have a time goal at first, however, since I didn't have blinking lights and reflective tape I had to be done before 7:30 at night (9 and a half hours).  That was good because it kept me from deciding to just walk the rest of it when the going got tough.

Nice bonus to get an age group award, and a nice surprise that they had nice age group awards since ultras usually aren't big on that sort of thing - nice to be different sometimes.

I've got a more in depth report on my blog at: http://marksgonnarun.blogspot.com/2012/05/keys100-50-mile-ultra.html

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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, 00:50, 08:08 pace

After resting four days I figured it was time to try running again. Run went pretty well, good to be back.

 My rest days were as follows:

Sunday - nothing, spent a lot of time in the car which isn't the best after running 50 miles

Monday - nothing

Tuesday - 20 minutes elliptical

Wednesday - 1.7 mile walk around neighborhood

Brooks Launch (blue) Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.880.000.000.000.000.000.004.88

4.88 mi, 00:41, 08:29 pace

Nice quiet run in the neighborhood, second day back, went pretty well.

Brooks Launch (blue) Miles: 4.88
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.010.000.000.000.000.000.0010.01

10.01 mi, 01:27, 08:43 pace

Started out with several people and ran to the 4 mile water stop using the bike trail, then ran with Dixie on the trails to get back, added a little on back at the parking lot to get to 10.

Whoops, I just realized it looks like I wore the same shoes three days in a row, oh well.

Brooks Launch (blue) Miles: 10.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.700.000.000.000.000.000.001.70

1.7 mi, 00:19 11:10 pace

Ran with Thomas around the neighborhood loop. Stopped a few times to walk, but went pretty quickly during the run portions. Then, went swimming afterward to cool down.

This was the first time in a long time (actually, maybe the first time ever), that Thomas asked to go for a run with me.  I hope he stays motivated!

Ghost3 Miles: 1.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.780.000.000.000.000.000.007.78

AM

6.08 mi 00:50 08:09 pace

Ran with Striders at Longleaf for Memorial Day run. Started at 6:45 and was already about 80 degrees, but at least there was a breeze!

After the run, came home, got ready, then took the kids mini golfing at my favorite place - Congo River Golf.  They have live alligators there that you can feed.  And then, since it was relatively close by, drove to an actual record/cd/dvd store called Soundexchange.  There are three locations, all kind of far from me, but I think this is the only place left like it.  Stopped by Wendy's for lunch before heading home and relaxing the rest of the day.

 

PM

1.7 mi, 19:00, 11:10 pace

Did another run around the neighborhood loop with Thomas, followed by some swimming. A bit warmer tonight than last night.

Ghost3 Miles: 6.08Nimbus (green) Miles: 1.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.510.000.000.000.000.000.006.51

6.51 mi, 00:55, 08:26 pace

A few sprinkles at the start of the rain, but the heavy stuff didn't come down til after the run (outer remnants of tropical depression Beryl). Ran with Eudair, slowed down for miles 4 and 5 after going out at a good pace despite the humidity. Did a few sets of weights afterward inside. Nice to see everyone this morning.

It was actually a little bit scary, because I felt like I had no choice but to slow down, I thought it should have felt easy, but due to stress and the high humidity, and not being that far out from the 50 mile race, probably nothing to worry about.

Brooks Launch (blue) Miles: 6.51
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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

One hour of intense work. Sweating like crazy about 10 minutes into class. About 50 minutes of actual spinning followed by squats and core work.

Decided to not go for a run afterward.  Was feeling kind of worn down :(

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.960.000.000.000.000.000.007.96

6.26 mi, 00:52, 08:14 pace

Ran out to the bridge with Eudair, then ran back from there with Michelle H. who was running by herself. Nice pickup at the end.

Today's run might have been the best feeling run all week.  Temperature was back down slightly (about 76 degrees) from what it had been a few days this week (about 79 or 80 degrees).

....and finally caught up on the blog!!

.....now, to catch up on a few more things in life, doing what I can do

I did recently get the poor, neglected boat fixed, now I just need to try it out and figure out a way to sell it fairly quickly.

Dog is getting fixed next (no, I mean really fixed, he has a torn ACL for about the past 8 months), has surgery next week.

 

P.M. - ran the neighborhood loop with Thomas, a little bit faster than last time (1.7 miles in 17:41)

Ghost3 Miles: 1.70Brooks Launch (blue) Miles: 6.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
200.275.001.000.000.000.000.00206.27
Brooks Launch (blue) Miles: 70.15Ghost3 Miles: 36.13Green Silence Miles: 3.92Nimbus (green) Miles: 46.07
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