The Long Run

June 2012

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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: 74.96 Year: 1712.03
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
181.780.000.000.000.000.000.00181.78
Ghost3 Miles: 48.16Nimbus (green) Miles: 30.23Brooks Launch (blue) Miles: 68.42Green Silence Miles: 34.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.770.000.000.000.000.000.007.77

A.M.

6.07 mi 00:52 08:30 pace

Between the rain last night and more this morning, there was a window of time to go for a run on the wet streets.

 

P.M.

1.7 mi 00:16 09:40 pace

Did another swim-run-swim combo with Thomas tonight. We stopped even less tonight than last time.

Ghost3 Miles: 6.07Nimbus (green) Miles: 1.70
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.010.000.000.000.000.000.0012.01

12.01 mi 01:43 08:34 pace

Ran from Longleaf at 5:30, starting out with a few people. Went a little bit into the park then turned around. I felt better than I thought I would at the start of the run, but the second half was not as good as it usually is - not bad in the overall scheme of things, just not the usual feeling good second half I often have. Maybe it was the humidity.

Lots of stuff happening today, my son tests for his second stripe red belt - just one level away from probationary black belt.  I am so proud of him and can't believe how fast time is flying.

Brooks Launch (blue) Miles: 12.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.650.000.000.000.000.000.006.65

A.M. - 5.65 mi 00:49 08:36 pace

Trying to start the week off right, hopefully a run should help. 

Just one more day left of school for the boys after today

 

P.M. - 1 mi

Thomas wanted to run tonight but didn't want to do the neighborhood loop. So, after a short warm up we did some sprints to a sign and back (about 200m round trip), I think we did it about 5 times. Fastest one was 36 seconds. He said he felt like running fast tonight.

Ghost3 Miles: 5.65Nimbus (green) Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.520.000.000.000.000.000.006.52

6.52 mi, 00:53, 08:04 pace

Ran at the Y with the Striders.  Felt ok, run was a little better than last Tuesday. 80 degrees.

Last day of school.  Younger one has just one more year at the elementary school.  It seems like just yesterday (but was two years ago), that both boys were getting on their bikes for their last trip by bike to the same school together.

Brooks Launch (blue) Miles: 6.52
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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

3 mi, 00:26, 08:39 pace

Went to Nancy R. 's spin class at 5:30. I forgot my towel again so Beka loaned me her spare. Class was hard as usual - getting something out of it if I'm still struggling!

Went for a short run when I got home, out to water and back, run was hard at first (felt like I had just done a difficult spin class!), better on the way back.

House was quiet.  Sammy getting knee surgery today, torn ACL repair which we had been putting off in hopes it would get better on its own.  Was grateful to find a vet that was close by that does a lot of these and charges less money than the big fancy place we were referred to initially which is farther away.


Ghost3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.260.000.000.000.000.000.006.26

6.26 mi, 00:53, 08:31 pace

Cooler out this morning after yesterday's rain. Ran mainly with Keith. We kept a steady pace throughout. Run felt good today.

Brooks Launch (blue) Miles: 6.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.040.000.000.000.000.000.006.04

6.04 mi, 00:52, 08:32 pace

Beer and wings last night made for a run with a slow start and a suspenseful ending of whether or not I would make it back without finding a place for a pit stop. I don't do this very often, actually usually just if going out for a work function, but a friend of mine invited me out to catch up on things.

But, actually it was a pretty good run besides that, coolish after rainy weather

Green Silence Miles: 6.04
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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

Goose Egg for today.

 I was going to do 12-14 miles, starting out at Longleaf at 5:30.  Was possibly going to meet one other person.  I was feeling run down on Friday night, didn't sleep well, kept on waking up to cough and I had a lot of stuff to do and could not afford to be down for the day.

I texted my friend at 5:00 to say I was not coming but was not sure if I had the right number, so I went over there just in case (only 2 miles away), waited for a bit then went back home.  She later texted back to say that she had slept in too.  Woke up about 8:30 and felt a good deal better but felt like I was fighting something.

I can't remember that last time I canceled a run, but I think it was the right choice today.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.260.000.000.000.000.000.005.26

5.26 mi, 00:47, 08:53 pace

Felt really slow and tired at first and wanted to quit, glad I went a little farther than I thought I could.

Ghost3 Miles: 5.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.240.000.000.000.000.000.006.24

6.24 mi 00:52 08:16 pace

Nice to run with Joe G. this morning at the Y, miles went by quickly. Humid but not oppressive.

Brooks Launch (blue) Miles: 6.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.130.000.000.000.000.000.007.13

7.13 mi 01:02 08:37 pace

Was prepared to run in the rain but stopped just as I was warming up. Went a little bit farther today. Nice, basic, quiet run.

I want to start building my miles back up.

Ghost3 Miles: 7.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.400.000.000.000.000.000.003.40

3.4 mi, 00:28 08:16 pace

Ran in the evening instead of this morning because I went out to see my brother who was in Orlando for a few days.  Went out for dinner then stayed over instead of driving back.  I did have my running stuff with me but decided I'd just try and run in the evening.

Garminless run, two loops around the neighborhood. The air felt cool and the run was relaxing after a long day.

Brooks Launch (blue) Miles: 3.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.140.000.000.000.000.000.007.14

7.14 mi, 01:00 08:22 pace

Ran out to Arlinbrook road one neighborhood over, then came back. Still comfortable out this morning from last night. Tried to relax and keep my run steady.

Ghost3 Miles: 7.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.520.000.000.000.000.000.0015.52

15.52 mi, 02:09, 08:20 pace

I started out with Keith and Dixie in Longleaf at 5:30, quick stop at Craig and Diane's house, then into the park. I was originally just going to do 12 but decided to go out to the 4 mile point and come back. Caught a ride back with Jorge and then sat for a bit at the coffee shop with Keith and Dixie, I had never been there before. It seemed like forever since I did a long run, but it has not been forever, it just seemed that way.

So, overall this run was a nice surprise and hopefully a sign of good things to come.

Brooks Launch (blue) Miles: 15.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.250.000.000.000.000.000.006.25

6.25 mi, 00:54, 08:42 pace

Hotel treadmill in San Antonio.  Attending the Freescale Technology Forum this week, my first conference ever.   It should be good but I can't remember the last time I traveled for work for this long.

Slow start, then periodically played around with speed and incline. Felt pretty good overall.

Green Silence Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.400.000.000.000.000.000.006.40

6.4 mi, 00:53, 08:20 pace

Day two of San Antonio.  So far so good.

More treadmill, listened to some music I hadn't heard in a while.

Green Silence Miles: 6.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.560.000.000.000.000.000.007.56

7.56 mi ,01:05, 08:37 pace

Ran a little bit farther today.  Felt pretty good, almost like I could have run farther but ran out of time before I had to get going with the day.

Green Silence Miles: 7.56
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.560.000.000.000.000.000.005.56

5.56 mi, 00:49, 08:51 pace

Day 4 of travel, run was tough today, starting to feel a bit worn down with the schedule.  I wasn't sure if I'd even be able to run three miles, but started feeling better sometime after 4 miles.

Green Silence Miles: 5.56
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.160.000.000.000.000.000.003.16

3.16 mi, 00:26:44, 08:27 pace

Short on time but the run felt better than yesterday.  It was good to finally get back into the room while it was still light out last night.  Time to head home.

Green Silence Miles: 3.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.520.000.000.000.000.000.0012.52

12.52 mi, 01:48, 08:37 pace

Ran with Jammie, Keith, and Victoria, to Starkey park and back with detour to Diane's house. Also saw Beka, Mike, Melanie, Craig and Diane on the run plus many others at Starkey park including Andy's civics teacher.

The air was warm and humid at the start, but on the way back there was a light rain which was on and off.  A lot of the run was a struggle until towards the end when I started to feel a little bit better.  Jammie also was struggling for a lot of the run.  I held back going faster until about the last mile or so.

The others stopped for a coffee at the coffee shop, I sat with them a bit but wanted to get home by 8:00 so I didn't stay long.

Nimbus (green) Miles: 12.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.650.000.000.000.000.000.004.65

4.65 mi, 00:41, 08:46 pace

Tough to get out of bed this morning and get started. Imagined I'd have a lot of flooded areas to dodge but there wasn't much.

Right hip has been a little bit sore recently, hopefully I can shake it soon and get to where I want to be.

Brooks Launch (blue) Miles: 4.65
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.700.000.000.000.000.000.006.70

6.7 mi, 00:54, 08:01 pace

Windy and warm, but the rain held off except for a few drops. Ran with Joe for 2.5 miles, then mostly by myself.  Joe had run from his house, about two miles away, so he headed back early.

Usually the group run on Tuesday starts near the Y, but there was a lot of flooding in the neighborhood near there.  And usually, when running at Longleaf part of it is done in the neighborhood and part is done on the bike trail along Starkey Blvd., but a lot of the bike trail was flooded, so the route consisted of a 2.5 mile out and back.

I brought banana bread which I made Sunday night with the bananas that were left out on the counter while I was out of town.

My pace was faster today, although still a little bit of lingering hip soreness.  When I was on the last mile I backed the pace down a little bit because there was no point in really pushing the run which was not supposed to be at any specific pace.

Ghost3 Miles: 6.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.610.000.000.000.000.000.006.61

6.61 mi, 00:57, 08:39 pace

Misty rain at the start of the run which made the air feel extra cool. On the other side of the neighborhood they have installed a speed display for cars, as I ran toward it I realized it worked for runners (a lot of them don't seem to work for that), so I ran by it a few times to see how fast I could get the speed up to. Looks like a fun place to do intervals, I'm sure I'll be back here. 

Rest of the run was pretty good after that, which was good since it was another tough day to get out of bed and get going where one side of your brain is saying "what's the point?"  but another part of it says, "go out there and find out"

Brooks Launch (blue) Miles: 6.61
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.210.000.000.000.000.000.007.21

7.21 mi, 01:01 08:24 pace

Ran with Joe at Longleaf. Bike trail was no longer flooded. Cool out this morning. Nice to see lots of friends after the run.

Ghost3 Miles: 7.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.210.000.000.000.000.000.007.21

7.21, mi 00:59 08:10 pace

Good, basic run with a few speed sign repeats, ran across Trinity Blvd down to Arlinbrook and back.

I wasn't trying but ended up with the exact same mileage (down to 0.01)  as yesterday.

Brooks Launch (blue) Miles: 7.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.010.000.000.000.000.000.0015.01

15.01, mi 02:08, 08:30 pace

Ran from Longleaf with Joe and a bunch of others including Keith, Victoria, Jammie, and Melanie. Stopped at Diane's house, then onto Starkey park. Went a little over a mile past the bike parking lot then Joe and I headed back. Small pace pickup the last couple of miles. Nice at the start and warming up at the end. Felt a little better than last Saturday.

Pretty good miles this week, will try to edge them up after vacation.

Nimbus (green) Miles: 15.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
181.780.000.000.000.000.000.00181.78
Ghost3 Miles: 48.16Nimbus (green) Miles: 30.23Brooks Launch (blue) Miles: 68.42Green Silence Miles: 34.97
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