The Long Run

June 2011

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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: 20.26 Month: 95.22 Year: 1732.29
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
28.990.000.000.750.000.000.0029.74
Brooks Launch (black) Miles: 6.52Nimbus 12 (new) Miles: 18.46Green Silence Miles: 4.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Second boot camp of the week.  Class was indoors and was three

weights-based circuits, each done three times. Awesome. Even the

step-ups did not feel bad.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.520.000.000.000.000.000.006.52

Too long without a run. Ready or not, it was time. Pretty good run. Fortunately my right hip/leg did not hurt but my left one was tight. Ran with Jenny, Lisa, Jamie and Carin. Slow start with just a bit of under 8:00 at the end.

Average pace: 9:13

Brooks Launch (black) Miles: 6.52
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.260.000.000.000.000.000.006.26

Nice, peaceful run in the park. Said hi to a few friends but didn't stick around for the full social hour. Wanted to get home for waffles!

Average pace: 8:24

Well, I think it was a pretty good week overall.  Pretty light on the running, but not completely slacking with 2 runs and two solid one hour boot camp classes.  Legs definitely feel a bit better today than they did at the end of last week.  I think last week I went backwards in progress, back on track moving forward this week and hope to do the same next week.

Nimbus 12 (new) Miles: 6.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.750.000.000.000.75

Did Jenny's boot camp which had a test including 3 laps and some other stuff, about 45 minutes altogether for the entire class.  It started a little bit late while we waited for the rain to pass, which it did fortunately.

 I didn't realize I was going that fast during the running test because I started off not too fast, but just kept picking it up each lap.  The running portion turned out to be a little bit under a 6:00 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.650.000.000.000.000.000.005.65

Ran with Lisa in the neighborhood, Jenny had an early appointment so didn't run with us today.  Felt pretty good on the run, but the darn right leg bothering me just won't go away completely.  Lisa did a great job keeping up, she always says she's not very fast but has no problem going faster.

Average pace: 8:30

Nimbus 12 (new) Miles: 5.65
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.500.000.000.000.000.000.000.50

Went to Jenny's boot camp again.  Biked there, so I was already warmed up once I was there.  Class was good and I did an extra lap to not be totally lame with the running, every little bit helps!

The running portion was at a 7:18 pace.  I wore my Garmin there to see how close the lap was to a quarter of a mile - it was pretty much dead on at least as far as the Garmin was concerned, especially if I run more in the middle and don't cut the corners.

Green Silence Miles: 0.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.550.000.000.000.000.000.006.55

I'm going to try something different today - actually blog my run shortly after it happened rather than a day or two.

But, not much to report.  I ran by myself this morning.  Jenny was sore from a Tae Kwon Do class and Lisa was also not running (which Jenny did mention to me but I didn't hear as it was still early).  It was warm and humid and smelled smokey.  But, pretty good run overall, but my right leg is being annoying.  I've been trying to balance between "active recovery" and taking enough time off to let things get better.

 

Average pace: 8:15

Nimbus 12 (new) Miles: 6.55
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.510.000.000.000.000.000.003.51

RAP River Run 5K.

28:36 for the 5K plus a little warm up first. Ran with the boys. They wanted to take it easy, so we did although they complained a bit until the last mile when I told them they never had to do another 5K again, then they stopped complaining and picked it up the rest of the way back. I stayed with Thomas while Andy pulled ahead to come in at 27:49.

Jenny was waffling between racing and running it easy.  During the warm up she was thinking that she wasn't ready to race.  She started out ahead of us and soon ran into Elizabeth, her friend and training client, and she knew right away that she was meant to run with her.  They stuck together the whole way, and Elizabeth ended up smashing her PR by over 1 minute.

Green Silence Miles: 3.51
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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

I decided to take this week off from running to see if I could make some progress with the issues in my right leg, which aren't horrible, but are not getting any better and may actually be getting slightly worse, but it's hard to tell.

So, it's mainly just been walking this week.  I went to one boot camp class on Wednesday.  Sammy the dog has enjoyed my week off from running and is actually starting to become very well behaved on the morning walks.  He no longer freaks out when he sees another dog, so big plus there.

Walking this week:

Monday - (2.7) 1.7 w/ Sammy and 1 mile with Sammy and Barbie PM and 1.7 mile bike ride in the morning after the walk.

Tuesday - (2.2) 1.7 w/ Sammy and 0.5 miles with Sammy and Barbie PM,  biking - 1.7 miles after morning walk

Wednesday - (1.7)  1.7 w/ Sammy , boot camp PM (included 0.25 mile run), three sets of bench press after class (10x135, 8x155, 8x135) which got me out of mat wiping duty.  Also, rode my bike to/from FlexOne, so 2 miles of biking.

Thursday - (2.2) 1.7 w/Sammy in AM and 0.5 w/ Sammy and Barbie PM

Friday - (2.2) 1.7 w/Sammy in AM, 0.5 w/ Sammy and Barbie PM

Saturday - (1.0) 1.0  w/ Sammy and Barbie AM, then spent the day at Blizzard Beach where we did "lots and lots" of steps climbing up to the top of the water rides.  Started and ended the day by going down "Summit Plummet".  At 120', it is the second highest water slide in the world (Brazil has one 15' higher called Insano).  The first time was kind of scary since I didn't know what I was getting myself into, and the second time was worse since I knew what I was getting myself into.  Also, the approaching storm with dark clouds, gusting wind and a freakish looking cloud of wasps gave it an eerie feeling.   It was much more light hearted after that when it was time to get ice cream before heading back home.

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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

Another week off of running.  More walking, a couple of boot camp classes and then a bike ride on Saturday.  Not sure if I'm getting better yet.  Think it's time for an appointment soon to see if this will clear up with time and cross training or if something more is needed.

At least Sammy is benefiting from all of this.

Sunday - (1.0) evening with Sammy and Barbie, 1 mile

Monday - (1.0) morning with Sammy, PM - Jenny's boot camp which included 0.75 miles running, followed up with 4 sets of bench presses (10x135,6x155,5x165,11x135), biked two and from boot camp, so 2 miles of biking

Tuesday (2.3) 1.7 neighborhood loop morning with Sammy, 0.6 miles evening with Barbie and Sammy

Wednesday (3.1) 1.7 neighborhood loop morning with Sammy, then 0.7 mile walk from car stereo place to work, and then another 0.7 miles from work to car stereo place.  PM - went to Jenny's boot camp class, did not do the warm up run, class was indoors and was mostly weight based.  Biked to and from class (2 miles biking)

Thursday (1.7) 1.7 neighborhood loop morning with Sammy

Friday (2.3) 1.7 neighborhood loop morning with Sammy. 0.6 in PM with Barbie and Sammy

Saturday (1.0) 1 mile PM with Barbie and Sammy.  In the morning, for some non-impact extended cardio, I went for a bike ride, did around 16-17 miles from my house to Starkey park, a little inside there, then back home.

12.4 total miles for walking

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
28.990.000.000.750.000.000.0029.74
Brooks Launch (black) Miles: 6.52Nimbus 12 (new) Miles: 18.46Green Silence Miles: 4.01
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