The Long Run

May 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: 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
276.132.006.630.000.000.000.00284.76
Brooks Cascadia Miles: 119.65Green Silence2 Miles: 60.96Pearl Izumi II Miles: 12.15Asics Cumulus Miles: 88.96
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.920.000.000.000.000.000.006.92

6.92 mi, 01:02, 08:56 pace

Shorter run this morning, although I felt a little tired. Just took it easy. One loop around the neighborhood, then out and back on Trinity Blvd running on the dirt and grass. Tried out my new Brooks Cascadia today, felt pretty good on and off the road.  I decided I really needed a better pair of trail shoes and had heard a lot of good things about these shoes, plus they were on sale for $71.

Brooks Cascadia Miles: 6.92
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.070.003.000.000.000.000.0010.07

10.07 mi, 01:17, 07:38 pace

Ran at Longleaf with the Striders.

Today turned out to be an anchor run.  It felt like a solid run where I accomplished something (I'm not sure what exactly, though, but something).

Nice cool and damp morning. A few puddles on the trail but pretty easy to get around. I did 3 pickups of 1 mile each 6:41, 6:36, 6:33. I missed out on the coffee but there were some bananas left when I got back. Ran with Diane for the first two miles.

I guess being able to do the pickups during the run and end up having the whole run feel better for it, lets me know I can go faster when I need to.

Green Silence2 Miles: 10.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.530.000.000.000.000.000.006.53

6.53 mi, 00:58, 08:52 pace

Out and back mainly on the grass, with a detour to the water fountain to gel up. Beautiful, cool, partly sunny morning.

There was something weird going on with my left foot.  I could feel it in the arch and later on in the top of the foot.  Not sure what it was though (and since I'm backfilling these entries, looking into the future to Monday, it seems to have cleared up).

Pearl Izumi II Miles: 6.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
24.610.000.000.000.000.000.0024.61

24.61 mi , 03:36, 08:45 pace

SR50 and Suncoast Trail, Brooksville

Arrived there just as it was light.

It's been a while since running here, they now charge $3 for parking. Headed south down the trail a little over a mile and then came back, grabbed my fuel belt and a handheld and headed north, about 11 miles up and then came back. Just enough accelerade with me.

Glad they have a cold water fountain at the shelter. I felt a little sluggish and stopped a few times but was happy to get it done.

Asics Cumulus Miles: 24.61
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.160.000.000.000.000.000.004.16

4.16 mi, 00:38, 09:07 pace

Shorter run this morning. Very cool and pleasant. Legs were a little tired at the start and felt refreshed at the end.  I kind of had to trick myself into running at all.

I was supposed to run 12 miles yesterday, however with the early morning and then 7 hours on my feet volunteering at the Police Appreciation race I'm hoping that it was the wise choice.

I'm taking a new approach to back filling this blog.  I'm going to start blogging each new run today as well as some ones I need to fill in, rather than waiting to get caught up before keeping up.

Asics Cumulus Miles: 4.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.061.000.000.000.000.000.008.06

8.06 mi, 01:02, 07:44 pace

Ran at the Y with the Striders this morning at 5:30.  More perfect weather. Easy paced start up and one surprise mile under 7 (6:56), and then the rest under 8:00. Did a few sets of weights after the run including leg extensions.  Every little bit helps.

Green Silence2 Miles: 8.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.160.000.000.000.000.000.005.16

5.16 mi , 00:45 , 08:42 pace

Shorter run, mostly easy pace average (10:00 first mile, 8:00 last mile). Lots of flowering jasmine to run past this morning. Cool, almost chilly weather.

Asics Cumulus Miles: 5.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.070.003.000.000.000.000.0010.07

10.07 mi, 01:16, 07:34 pace

Good run this morning. Ran with the Striders at Longleaf at the usual 5:30 meeting time, mainly alone, but enjoyed the company at the start and end of the run. I was at a medium effort pace most of the run except for 3 x 1 mile pickups of: 6:39, 6:43, 6:28
Awesome temps again - high 60's

Green Silence2 Miles: 10.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.270.000.000.000.000.000.004.27

4.27 mi, 00:39, 09:06 pace

Felt a bit tired this morning, so kept it short and easy.

Brooks Cascadia Miles: 4.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
24.130.000.000.000.000.000.0024.13

24.13 mi, 03:53, 09:38 pace

Left the house just after 5:00 and met up with Cynthia and Longleaf. We ran for a little bit with Jason and continued to the park, then ran to the power lines before turning back. Walked for a little bit once Cynthia got her mileage in, then looped through Longleaf, back to Starkey Blvd and then home. Pace was slower today, couldn't seem to go much faster and didn't want to try. Have another 18 or so tomorrow.

Horse flies were pretty bad inside the park today.  I have not been bitten yet, but they are really annoying and they will bite if you stop or slow down too much.

I think I need to do a better job getting some sleep each night (or at least most nights) or else I'm going to have to cut back on the mileage.

Asics Cumulus Miles: 24.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.050.000.000.000.000.000.0018.05

Two runs today:

 Morning:

13.65 mi 02:01 08:53 pace

Pretty early start (for a Sunday), out the door at 6:30, did a loop through Thousand Oaks then back to Trinity Blvd to the end then continued on to the traffic light at Keystone Rd, then back home. First mile 10:57, last mile 7:53. It felt like a small miracle to have a decent run after yesterday's slower and tough run.

Evening (about 6:00):

4.4 mi 00:38 08:38 pace

Second run for today. Well, I didn't think I was going to do it, but I got all of my weekend miles which were on the schedule, 42. I haven't been religiously following my schedule, but as it is getting closer I thought I would start. Yesterday's run was a struggle, but each run today was easier. Evening run after dropping off the boys.

Green Silence2 Miles: 4.40Brooks Cascadia Miles: 13.65
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.401.000.630.000.000.000.008.03

8.03 mi, 01:03, 07:48 pace

Ran at the Y with the Striders, extra cool weather this morning. I was running with the fast crowd. At one point I tried to catch up with Beka, she seemed to speed up as I got closer until we were nearly at an all out sprint. I didn't stop the lap at the end of that interval, but the mile pace was 6:38. Haven't done that for a while. Ran the last 1K fast (6:05 pace), and then did a cool down to make it to 8 miles. Time for a few sets of weights including leg extensions.

Green Silence2 Miles: 8.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.190.000.000.000.000.000.006.19

6.19 mi, 00:53, 08:33 pace

Hotel treadmill in Albuquerque

Pretty good run, especially for a treadmill. I was happy the original meeting time was delayed since we didn't get in until a little later than planned last night.

Asics Cumulus Miles: 6.19
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.550.000.000.000.000.000.007.55

7.55 mi, 01:05, 08:36 pace

Took an early flight back this morning so I didn't do my run until the evening. Although if we had waited to the later flight I was tempted to try Sandia peak.

I ran around the neighborhood and a bit out onto Trinity Blvd on the grassy shoulder.

Asics Cumulus Miles: 7.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.620.000.000.000.000.000.005.62

5.62 mi, 00:52, 09:12 pace

Trinity Blvd, past golf course, Little Road, and back on Trinity Blvd, a little bit of everything on and off pavement.

Pearl Izumi II Miles: 5.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.810.000.000.000.000.000.0021.81

21.81 mi, 03:17, 09:01 pace

Started out at 5:30ish by myself. Ran into Starkey Park, then ran with Jamie out and back for 10 miles, then headed back to Longleaf. Started out nice and cool but warmed up to about 80 at the end.

Brooks Cascadia Miles: 21.81
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

11 mi, 01:38, 08:52 pace

Spring Lake area of Brooksville.  Nice rolling hills and beautiful scenery.

Ran with Dan, Cynthia, Chris, and Charley. Moderately cool to warm but most of the course shaded. It was good to get in some hills and a little bit of off road.

Asics Cumulus Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.660.000.000.000.000.000.007.66

7.66 mi, 01:01, 07:54 pace

Ran at the Y this morning with the Striders.

Started off slowly and gradually picked it up to 7:30's at the end. Felt great at the end of the run especially.

Green Silence2 Miles: 7.66
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.160.000.000.000.000.000.006.16

6.16 mi, 00:51, 08:18 pace

Ran from my house and stayed around the neighborhood.

Started out easy, sped up, then stopped at the house to wake up the kids. I went back out and tried on the new Camelbak which I got used to pretty quickly, wanted to see if I should try it out this weekend.

Asics Cumulus Miles: 6.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.520.000.000.000.000.000.008.52

8.52 mi, 01:07, 07:51 pace

5:30ish start time with the Striders at Longleaf, bordering between cool and warm but pretty muggy out. Easy paced start then ran mostly just under 8:00 pace.

Green Silence2 Miles: 8.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
32.000.000.000.000.000.000.0032.00

32 mi, 08:20, 15:37 pace

Day 1 of Western States 100 training run.

Hardest of the three days, glad it got easier after this. First mile was uphill (want across two patches of old, icy snow), I kind of walked along with the crowd for an 18 minute/mile pace, then the downhills started. The rest of the day was pretty much either up or down. l did better than I thought I would on Devil's Thumb. I was slow there but passed a lot of people on the way up. The last down and back up between Michigan Bluff and Foresthill caught me off guard because I thought I had finished all the hard stuff for the day. I knew it wouldn't be easy today but thought I'd be a little bit faster, but it was a good lesson in humility.

I was a lot slower than I had hoped but at the same time there were a lot of points where I was being extra careful as I wanted to make sure and complete all three days.

Brooks Cascadia Miles: 32.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.000.000.000.000.000.000.0019.00

 19 mi 04:37 14:35 pace

Day 2 of Western States training (Foresthill to Rucky Chucky)

Today was a good deal easier. My legs were a bit stiff starting out but not too bad.  My brother ran with me today. He was better than me on the downhills but I would pass him on the uphills so I started letting him go ahead on the downhills and then catching up to him later. Ran down and saw the river crossing point at Rucky Chucky, and then had a pretty good 3 mile climb back up to where the buses would pick us up. They had some good refreshments at the end, which worked out well because I was starving! Had a lot of fun and was glad my brother could make it out today and run with me.

Brooks Cascadia Miles: 19.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
22.000.000.000.000.000.000.0022.00

22 mi, 04:40, 12:44 pace

Day 3 Western States 100 Training, Green Gate to Placer HS

Started out 2 miles from Green Gate before getting onto the WS100 course, then ran to the finishing area. Today was the hardest day to start out as my legs were a bit tired and sore/stiff. But, I loosened up quite a bit after two miles and was able to start on a pretty steady pace after that and maintain it. Didn't slow down as much on the uphills and enjoyed running the last mile from Robie point to the finish. Finishing the third day was a huge confidence booster. Someone told me that if you can finish all three days, you can finish the race. I'm going to believe in that.

Wow, 73 miles in 3 days over some pretty tough terrain.

Brooks Cascadia Miles: 22.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.040.000.000.000.000.000.003.04

3.04 mi, 00:33, 10:50 pace

Webster, NY (unexpected trip out here as my Uncle passed away this past weekend)

I thought I was ready to run but maybe not. Short slow run where I had to stop a few times when my ankle got tight. But, then again not so bad based on the three tough days, overnight flight, and then early morning travel again. Ran down Klem Road, to Holt Road, then onto a nice off road trail which took us back to Jim's neighborhood. It was nice to get to run with Tim and Jim (even though I kept slowing them down).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.150.000.000.000.000.000.004.15

4.15 mi, 00:39, 09:19 pace

Back home after being gone for two trips close to each other.

Ok, a little bit better than yesterday. Ran in the neighborhood and actually started feeling pretty good by the end of the run.

Green Silence2 Miles: 4.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
276.132.006.630.000.000.000.00284.76
Brooks Cascadia Miles: 119.65Green Silence2 Miles: 60.96Pearl Izumi II Miles: 12.15Asics Cumulus Miles: 88.96
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