The Long Run

Run for the Red Poconos Marathon

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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
59.2438.210.000.000.000.000.0097.45
Brooks T7 Miles: 26.35Pearl Izumi II Miles: 1.04GoRun Ride3 Miles: 34.08GoRun Sonic Miles: 36.12
Race: Run for the Red Poconos Marathon (26.21 Miles) 03:30:40, Place overall: 108, Place in age division: 14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.210.000.000.000.000.0026.21

Run for the Red Marathon

This is potentially a fast course, a pretty big net downhill (1400 feet), but with enough rollers and hills between miles 18 and 24 to make it challening.

Weather called for much warmer than average and also humid.  They had 3:15 and 3:25 pace groups.  Decided I'd start with the 3:25 group and pull ahead at some point in the race.  I had a pace tatoo from Taz Running which showed suggested 3:20 splits based on the elevation profile. Warmed up a little bit on the HS track with a little less than a half mile including a couple easy strides.

Miles 1-6

First 6 miles went pretty well.  Stayed close to the 3:25 pacer guy and the group clustered around him and hit some pretty steady splits - 7:41, 7:41, 7:41, 7:45, 7:49, but the 6th mile I'm not sure because I missed the mile marker and only have the time for miles 6 and 7 combined which averaged 7:37 but that was due to mile 7 being faster.  The first few miles of this section I didn't feel great.  Although the temperature was not terrible (high 60's) it felt pretty muggy.  These miles were also almost net flat but kind of rolly.  I knew I'd feel better, at least for a while after getting some miles in and I did, maybe after about 4 miles it started feeling easier.

Miles 7-13.1

The big downhill section started about mile 6 and I was feeling better also.  My 3:20 pace tatoo said I should speed up also.

So, after 6 miles of running with the pace group I pulled ahead.  Some of these miles felt easy.  There was also plenty of shade during these miles.  Lots of downhill mixed in with periodic uphills, but way more down than up. Just before the 13 mile point was a bridge with a metal grate for its deck - glad I wasn't wearing super light shoes.  Crossed the half way point at 1:40:05 which seemed perfect.  Although in retrospect it felt like I was already pushing the pace for the conditions.

Miles 13.1 - 19

After cruising by the clock at the halfway point I felt energized for a bit and there was still some pretty significant downhills until at least mile 17.  Jessica had dropped me off at the starting area and I told her not to wait there so she could get back in time to start the 5K race at 8:30 and it would be better to see me on the second half of the course than the start where I was still fresh and in good spirits.  The race website discourages trying to spectate on the course due to congestion on the roads and many of the places being hard to reach.  But, the information people at the expo had some good suggestions on where to view the race and there was a good spot right at the mile 16.   As I ran down the course, was wondering if she made it and if I'd actually see her.  I could see a lot of cars lined up on the cross street.  Just past the corner saw her taking pictures of me and shouting out some needed-to-hear "go Marks!"

Feeling pretty good now, two more miles under 8:00 pace.  It was getting harder but I knew it would, just wanted to keep it under 8:00 even if just barely.  Mile 18 finished after going through a tunnel where the road passed under train tracks.  Then a few tenths of a mile into mile 18 was a pretty good sized uphill.   I knew it would slow me down some going up it but thought I could make up the time going down the other side.  Not quite able to do that.  So, mile 19 would be 8:28.  Still not terrible.  BQ was in danger here but still not out the window.

Miles 19-26.2

3:25 group passed me around mile 21 and couldn't pull myself back together enough to try and hang on with them.  It turns out that the pacer for that group actually finished 3:23:59 which would have been pretty close to getting be back into Boston. 

Mile 23 and 24 had some walking involved.  The shade was mostly gone, the temperature felt like it was getting close to 80 (although it wasn't really).  I stopped for ice to try and cool down.  We had turned off the main road onto a parallel side street where all of the sudden, a LOT of people were walking.  One person was collapsing while two of her friends tried to support her on each side.  Lots of walking can be contagious.  Mile 24 finished right at the bottom of the last hill.  Fortunately I didn't succumb to walking the rest of the course and instead picked up a little speed back on the downside of the mile 24 hill and finished mile 25 back under 9:00.  After mile 25 I just kept plodding along and took one more short walk break.  Turned off of Main Street into the high school campus as I headed to mile 26 just outside the stadium.  3/4 of a lap around the track and finally it was over.   Had a few leg cramps as I turned the corner but overall the cramps had mostly held off.   Jessica was right near the finish line cheering me one more time.   I crossed under the finish arch and stopped my watch but I think I might have actually walked across the finish mat.

After finishing I had a craving for a coke, but they didn't have any for post race refreshments - but they did have a concession stand nearby for spectators and I was thankful I had tucked a $20 in my pocket in case of an emergency.  I collapsed on the field for a while after drinking the coke and a nurse from the med tent wandered by to make sure I was ok.

Miscellaneous:

Despite the highs and lows of the day, not reaching my goal, and feeling like giving up I reached one conclusion.  I love running marathons.  I love the training, the planning, the pre race nerves, the pasta dinner the night before, the aid stations, the mistakes, the things done correctly and the reminiscing afterward to name a few things.

Did I fall apart?  It's all relative.  I counted about 13 people who crossed the halfway point after me but finished before me (i.e. they passed me).  However, there were about 40 people who crossed the halfway point before me but I finished before them (I passed them).

This was my first attempt at not using auto-lap, I think I like it.  The laps weren't all exactly a mile, but on the plus side I knew exactly how much there was left to run after reaching 26 miles and I didn't have to worry about what my "real pace" was at any time.

(garmin stats: 3:30:39, 26.35 miles)

  1. 7:41
  2. 7:41
  3. 7:41
  4. 7:45
  5. 7:49
  6. 7:37
  7. 7:37 (15:14/2) - missed mile marker
  8. 7:09 (8:11 ,1.14 mi) - missed again but hit lap anyway
  9. 7:28 (6:26 ,0.86 mi) - back on track
  10. 7:46
  11. 7:42
  12. 7:45
  13. 7:34
  14. 7:45
  15. 7:39
  16. 7:17
  17. 7:53
  18. 7:44
  19. 8:28
  20. 8:31
  21. 8:15
  22. 8:47
  23. 9:26
  24. 10:19
  25. 8:43
  26. 9:06
  27. 0.18 @7:23

 

Brooks T7 Miles: 26.35
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.040.000.000.000.000.000.001.04

1.04 miles @11:23 pace

First attempt back at running - started out walking, then run walk, and finally running a little bit at the end.  Felt better.

Pearl Izumi II Miles: 1.04
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.820.000.000.000.000.000.003.82

3.82 mi, 36:37, 9:35 pace

Second day back running.  Creature of habit - went to Longleaf to run with Striders because it is Thursday.  Ran with Dixie until he went on after the water stop.  Legs felt a little bit better today.

In the evening did some weights and elliptical at the Y while the boys did swim team.

GoRun Ride3 Miles: 3.82
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.650.000.000.000.000.000.005.65

5.65 mi, 53:10, 9:24

Day 3 back running, a little bit faster and farther.  Felt pretty good.  Ran with Jamie.   Warm and humid which is actually good.

GoRun Ride3 Miles: 5.65
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.116.000.000.000.000.000.008.11

8.11 mi, 1:01:25, 7:34 pace

Ran in Starkey Park, cooler than yesterday.  Days are in transition towards humid and warm mornings.  Started out easy but didn't want to run lazy, so first mile was 8:39 and second 7:55.  Picked it up and the rest were 7:05 to 7:32.  Missed the start with Renee and Jamie but saw them on the way back at least.  Also saw two deer running across the trail.

Legs feel pretty much back to normal with just a little tightness in my left calf.

GoRun Sonic Miles: 8.11
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.030.000.000.000.000.000.008.03

8.03 mi, 1:10:13, 8:44 avg

Ran at Longleaf for the annual Memorial Day run.  Got there a little early and ran with Jamie and Cynthia for 2 miles, then met up for the group picture and ran another 6 miles.

GoRun Ride3 Miles: 8.03
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.073.000.000.000.000.000.007.07

7.07 mi, 54:13, 7:39 avg

Ran at the Y with the Striders.  I felt a bit creaky at first but soon felt loosened up.  3 of the miles were between 7:12 and 7:21, the rest a bit slower.  Humid and warm which I'm appreciating as I want to get adjusted to the warmer weather as soon as possible!

GoRun Sonic Miles: 7.07
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.551.000.000.000.000.000.007.55

1:01:08, 7.55 mi, 8:05 pace

Mostly easy miles, running in the neighborhood and some adjacent ones.  Started out later than planned but had cooler than expected temperatures so ok.  Slowest mile was 9:37 (first mile) and fastest was 7:19 (6th mile).

GoRun Ride3 Miles: 7.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.320.000.000.000.000.000.006.32

6.32 mi, 52:15, 8:16 avg

Warmer this morning but still breezy.  Started out in the neighborhood, ran to 54 to Corporate back to Trinity and then around the pond in the new park to see how far it is (almost exactly 0.75 miles with 1/4 mile increments measured on the path).  Ran a good bit on the grass on the way back and picked it up a little for the last mile (7:36)

GoRun Sonic Miles: 6.32
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.030.000.000.000.000.000.009.03

9.03 mi, 1:20:13, 8:53 avg

Ran with Jamie in the neighborhood.  Was able to get started at 6:00 becaause I was meeting someone.  Kept the pace easy but with a slight and steady pickup throughout the run.  Nice coolish weather again this morning.  Goal was 8 miles but kept going for 9.

GoRun Ride3 Miles: 9.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.622.000.000.000.000.000.0014.62

14.62 mi, 2:07:46, 8:44 avg

Started at Longleaf with Jamie and Cynthia about 6:00 just as it was getting light.  Nice and cool at the start and didn't get too hot even at the end.  We ran pretty steady and even for the first half, got slightly faster, and I started picking it up with miles 13 and 14 under 7:00 pace.  Last half mile was about a 7:45 pace.

GoRun Sonic Miles: 14.62
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
59.2438.210.000.000.000.000.0097.45
Brooks T7 Miles: 26.35Pearl Izumi II Miles: 1.04GoRun Ride3 Miles: 34.08GoRun Sonic Miles: 36.12
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