The Long Run

May 2014

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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
217.823.005.504.500.000.000.00230.82
Skechers Go Run Miles: 117.77Pearl Izumi II Miles: 27.78Pure Flow (green) Miles: 80.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.220.000.000.000.000.000.008.22

8.22 mi, 01:08, 08:13 pace

8 good and sweaty miles. Added the Edelweiss loop today for variety.

Skechers Go Run Miles: 8.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.660.000.000.000.000.000.004.66

4.66 mi, 00:39, 08:23 pace

Waffled a bit about running in the rain, finally went out just as it was pouring down. Let up after a mile and was actually pretty nice when it was a light sprinkle.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.090.000.000.000.000.000.0011.09

11.09 mi, 01:42, 09:14 pace

Pretty steady rain when I got out of my truck. Ran from the horse corral and did the 1.9 mile loop but must have missed some as it was only 1.6 miles. Then headed straight out on the orange trail until I made it to the bike trail's 4 mile water stop. Rain slowed down to between off and a sprinkle. Picked up the pace on the way back and was nothing like my sluggish pace on the way out. It was a good day for a local trail adventure.  It also felt like one of those transformative runs where legs feel like lead at first but on the way back feels like you are floating.

Pearl Izumi II Miles: 11.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.110.000.000.000.000.000.005.11

5.11 mi, 00:42, 08:11 pace

Average neighborhood run on a Monday morning.  Mostly easy run. Back to being cool this morning, enjoying it while it lasts.

Skechers Go Run Miles: 5.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.210.000.000.000.000.000.005.21

Hotel treadmill run in Albuquerque

5.21 mi ,00:43, 08:20 pace

Not bad as far as these things go.

Skechers Go Run Miles: 5.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.350.000.000.000.000.000.005.35

Day two , treadmill run hotel ABQ

5.35 mi , 00:44, 08:13 pace

Felt pretty good again, glad to get the miles in.

Skechers Go Run Miles: 5.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.090.000.000.000.000.000.004.09

4.09 mi , 00:35, 08:26 pace

Broken up run while getting a few morning chores done. Late night getting in last night but it was too nice out not to run today.

Pure Flow (green) Miles: 4.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.350.000.000.000.000.000.006.35

6.35, 52:36, 8:17 pace

Ran in the neighborhood, pretty cool out and nice routine run, first one since Monday after the two treadmill runs and yesterday's broken up run.  Got an early enough start.  Enjoying the last of the cool morning.s

Skechers Go Run Miles: 6.35
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.550.000.000.000.000.000.0019.55

19.55 mi, 02:48, 08:35 pace

5:30 start from Longleaf, ran to Starkey Park and met up with a few other runners there starting out at 6:45. I ran into Dixie on the way back and convinced him to run the 5.5 miles back to Longleaf. Caught up over some coffee after the run also with Keith and Greg.

Pure Flow (green) Miles: 19.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.070.000.000.000.000.000.007.07

7.07 mi , 00:58, 08:09 pace

A delightful run on a nice cool morning - still a few left. T-shaped route from the neighborhood.

Skechers Go Run Miles: 7.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.180.000.000.000.000.000.005.18

5.18 mi , 00:43, 08:17 pace

I was up pretty late last night but was determined to not skip my run. So, just 4.18 miles in the morning and a better-than-nothing 1 mile run in the evening.

Pure Flow (green) Miles: 5.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.010.000.000.000.000.000.006.01

6.01 mi ,00:52, 08:35 pace

Met with Dixie at the 7-11 and ran the hilly neighborhood. I think it has been close to two years since last time. A bit warmer today than earlier this week. Hills felt good.

Skechers Go Run Miles: 6.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.600.000.000.000.000.000.007.60

7.6 mi , 00:59, 07:45 pace

Normal t-shaped route. Felt a bit warm at first but it was still a good run. I had a few faster miles during the run.

Pure Flow (green) Miles: 7.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.570.000.000.000.000.000.009.57

9.57 mi ,01:23, 08:43 pace

Ran with Joe through various neighborhoods past the golf course. Extra cool out this morning.

Skechers Go Run Miles: 9.57
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.610.000.000.000.000.000.007.61

7.61 mi , 01:03 ,08:14 pace

For fun, I ran out for 30 minutes and then tried to run farther on the way back. 3.42 miles on the way back, 3.85 miles on the way back with last mile at 6:54, then did a short cool down. Kind of fun, also was another nice morning for running.

Pearl Izumi II Miles: 7.61
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.670.000.000.000.000.000.006.67

AM

5.64 mi 00:44 07:47 pace

Good run, no stopping. 9:06 first mile, then the rest faster.

PM

1.03 mi 00:08:24 08:09 pace

Ran with Thomas to the gate and then back. He led the whole way and I just followed behind him, good pick up at the end also. Andy was busy with homework.

Skechers Go Run Miles: 6.67
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.740.000.002.000.000.000.007.74

7.74 mi 01:01 07:52 pace

Ran with the Striders at the Y, did some intervals (8x400m) - all of them a bit under 6:00 pace, most about 5:50 or so. Another nice and cool morning to be thankful for.

Skechers Go Run Miles: 7.74
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.910.000.000.000.000.000.007.91

AM

6.12 mi 00:49 07:56 pace

Still loving the cool mornings. Easy first mile, then the rest gradually faster until 7:24. Usual neighborhood t-shaped route.

PM

1.79 mi 00:16 08:49 pace

Evening loop with the boys and special guest star Jessica.

Skechers Go Run Miles: 7.91
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.710.004.000.000.000.000.008.71

8.71 mi, 1:05:19, 7:29 pace

5:30 am run with the Striders at Longleaf.  3 mile warm up then 4 mile tempo run, first one in what seems like forever.  Splits were 6:41, 6:38, 6:35, 6:34.  Fortunately it was a nice morning, still cool enough.

Skechers Go Run Miles: 8.71
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.290.000.000.000.000.000.007.29

7.29 mi, 00:58 ,08:00 pace

Another beautiful morning. 4 miles, wake up the boys, then three more miles.

Pure Flow (green) Miles: 7.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.300.000.000.000.000.000.0020.30

5:30 am start at Longleaf with Joe and Cynthia, easy paced miles to Diane's house to pick up Diane and Renee and then into Starkey Park for a bit.  Very humid today but some of it was chilly at first (but that didn't last long).  Return trip from Starkey park back to Diane's house was faster (except for the section on the way out where everyone was getting buzzed by horse flies - I hate horse fly season). 

Last four miles by my self with last mile at 7:21 followed by a short cool down.  Good run and good friends as well as a decent week of running.

Pure Flow (green) Miles: 20.30
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.170.000.000.000.000.000.0010.17

Celebrate America Run

10.17 mi, 01:25, 08:24 pace

Annual Memorial Day get together with the Striders. Ran w Renee, Joe and Cynthia. Did 4 strides at the end. Just missed the veteran's group picture. Hung around a bit for coffee and snacks, drove back home and did a couple more miles in the neighborhood.

My legs felt surprisingly good today.  Sunday morning I woke up feeling extra tired, but a day of rest can do wonders.

Skechers Go Run Miles: 10.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.170.000.502.500.000.000.008.17

8.17 mi , 01:04 ,07:48 pace

Ran at the Y with the Striders. Very thin crowd this morning due to yesterday's run at Longleaf. 75 degrees and a bit sticky. Decided to step up the intervals, did 6x800, paces: 6:26, 5:59, 5:52, 5:48, 6:13, 5:57
I had been shying away from these challenges more and more, time to go back the other way before they seem out of reach.

Pure Flow (green) Miles: 8.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.080.000.000.000.000.000.009.08

9.08 mi, 01:16, 08:21 pace

Magnificent miles, through neighborhood and then out and back on Trinity Blvd grassy shoulder. Coolish morning.

The usual stuff - said hi to people, listened to music, stopped at the water fountain for a gel about halfway, started out slow and cruised in the last mile.  Grateful for some good things that don't seem to change.

Pearl Izumi II Miles: 9.08
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.050.000.000.000.000.000.007.05

7.05 mi 01:00 08:31 pace

Little bit of a late start, but still cool enough. Trying to get at least 5 in but managed 7. Sometimes setting your sights low is what gets you out the door! Mostly easy paced miles.

Neighborhood route with golf course water (but no gel today).  So far so good with consistency this week.

Skechers Go Run Miles: 7.05
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.430.000.000.000.000.000.008.43

8.43 mi, 01:15, 08:54 pace

I was hoping to get in at least 8 miles but was also dreading it a bit.

But, fortunately, I ran into Joe while starting out. Ran past golf course, to Trinity Oaks and then to the Y and back (although a slightly different route). Reasonably cool out either that or getting used to it.

Pure Flow (green) Miles: 8.43
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.633.001.000.000.000.000.0016.63

16.63 mi , 02:09 , 07:46 pace

Started out in Starkey Park about 6:45. Ran into Cynthia and Co. as they were running in, then joined them for a few miles before they turned back. I stopped briefly at the 4 mile water then caught up with Claudia as she ran by and stuck with her a bit over a mile. I headed out to the Suncoast trail for a bit then turned around. Did mile 11 at 6:35 and mile 15 at 6:48 with the other return trip miles between 7:15 and 7:45. Humid but just barely on the cool side (except at the very end). Nice, slightly overcast morning great for running.

This was one of my fastest long runs in a while.  I thought I would try something different when I did the pick up at mile 11 instead of at the very end.  It had also been a while since I ran out onto the Suncoast trail from the Starkey park trail, felt like old times!  I didn't see much in the way of interesting wildlife (i.e. no boars, bobcats, alligators or deer) but at least the horse flies weren't too annoying.

Skechers Go Run Miles: 16.63
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
217.823.005.504.500.000.000.00230.82
Skechers Go Run Miles: 117.77Pearl Izumi II Miles: 27.78Pure Flow (green) Miles: 80.61
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