The Long Run

March 29, 2024

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Location:

FL,

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: 24:19:44 (1/2022)

Marathons:

  • Treasure Coast Marathon (FL) - 3:39:51, Mar 2021
  • Towpath Marathon (OH) - 3:35:26, Oct 2019
  • Jacksonville Marathon - 3:31:10, Dec 2018
  • NYC Marathon - 3:49:12, Nov 2017
  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Utah Valley - Jun 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  three (welcome Charlotte Dani on 8/10/20) awesome kids and stepdad to three almost as awesome as my own kids.

I have a brown dog named Stella, and three cats - Catty, Tortie, and Esperanza.

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 20.88 Month: 54.08 Year: 342.30
Brooks T7 Lifetime Miles: 202.78
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 782.98
GoMeb Razor Lifetime Miles: 468.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.9110.000.000.000.000.000.0013.91

Today's run was choose your own adventure: 1) hill repeats, 2) fartlek, or 3) goal pace run 7-10 miles.  fartlek sounded fun and hill repeats would have been good if I had had a 6-10% grade hill nearby and didn't want to do the treadmill.

I chose goal pace run.  Weather was pretty good, just a tad warmer than yesterday, a little bit of cloud cover and a light breeze, but still humid.  Warmed up with 1.8 miles easy running over to almost at Starkey Blvd to run on the bike path there.  Plan was to do the first mile a little bit slower, then get onto pace.  I felt great for the first 8 miles, last 2 weren't bad but were harder than the first 8. 

It was mostly uneventful except when I was near my turnaround point there were three dogs out with their owner.  One of the dogs was running toward me and of course it was the largest dogs of the three.  The owner didn't seem too concerned and I've run by this house before with the dogs out and they usually just run to the edge of the property.  But for some reason, I figured I'd just turn around.  So, that was the big excitement.

I've never done a 10 mile goal pace run.  I was a little faster than I should have been but I'm happy with it.

Splits: 6:54, 6:42, 6:46, 6:37, 6:36, 6:37, 6:46, 6:44, 6:43, 6:46


Cooled down with a little over 2 miles to get back home.

Brooks Launch Miles: 13.91
Comments
From Rob Murphy on Thu, Jul 08, 2010 at 19:55:43 from 76.27.120.29

Just a little over two weeks Mark. That was an awesome run today. I'm pretty certain that if you handle the unique aspects of the course ok that you'll dip under 3 hours.

Do I remember you sayig a while back that you were combining this marathon with a family trip to Yellowstone or something? That would be great because it would give you time to acclimatize to the altitude. Deseret News starts around 7000 feet.

Remember, fast downhill running!

From Mark on Sat, Jul 10, 2010 at 16:59:13 from 173.168.88.68

Unfortunately for acclimatizing, we are arriving on that Thursday afternoon, the vacation part starts after the marathon.

But at least I have more time to get used to it than last year in Colorado where I had less than 24 hours, hopefully this will go better. I learned there that the altitude (7500-8100 feet) wasn't that bad when going downhill, the uphills were kind of brutal.

Looks like there is about 2 miles of uphill at 6-8 miles which I am concerned about but I'll just have to do the best I can with it. I'm sure the overall amount of downhill will be the bigger issue to tackle.

From Rob Murphy on Sat, Jul 10, 2010 at 17:25:20 from 76.27.120.29

The uphill from 6 to 8 is to the summit of what's called "Little Mountain" and it can be a beast.The key is not to worry about your pace on this uphill, just get into a nice steady rhythm. You will have built up a pretty nice cushion time wise up until then, so a couple 8 minute miles won't hurt you. If you drive the course with me Thursday night or Friday you'll get a feel for it. After the summit there's a steep downhill for about 2 miles followed by the long, gentle downhill of Emmigration Canyon.

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