The Long Run

July 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
177.720.008.003.000.000.000.00188.72
Ghost3 Miles: 64.95Brooks Launch (blue) Miles: 13.48Nimbus (green) Miles: 63.52Green Silence Miles: 35.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.260.000.000.000.000.000.003.26

3.26 mi, 00:29, 08:53 pace

Went with my brother to Gold's gym.  Short treadmill run to get my legs back, felt better at the end of the run. Will do something longer tomorrow.

I did a few weights since I was in a gym.

I spent the last two days driving in the truck with the two kids and dogs, drive went well.  There was a treadmill at the hotel we stayed at but wanted to get on the road as soon as possible.

Ghost3 Miles: 3.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.540.000.000.000.000.000.007.54

7.54 mi, 01:10, 09:19 pace

Ran a 6ish mile loop near my brothers house out to the Lake (Ontario) and stopped briefly in Webster park.

Run felt hard today but was grateful for being able to run and having so much that could have gone wrong but didn't.

After getting back, Thomas wanted to go for a run so we did a 1/2 mile loop twice (no garmin) so I was pleasantly surprised to get more miles in on a day when 3 miles felt hard. Happy 4th everyone!

Drove up to the Thousand Islands later in the afternoon.  Went out on the boat in the evening to watch the fireworks from Boldt Castle.

Ghost3 Miles: 7.54
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.280.000.000.000.000.000.005.28

5.28 mi, 00:52, 09:56 pace

Hodgepodge run from my parents cottage. Ran with Thomas for just over a mile, then ran some with Jim and Kelly, then finally some with just Jim. Started getting warm out as it was almost noon.

Brooks Launch (blue) Miles: 5.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.040.000.000.000.000.000.0013.04

13.04 mi, 01:53, 08:38 pace

Run started out really tough, had to convince myself to make it at least 3 miles out so I could get in 6 for the day. Felt better about 4 miles, stopped at a store just past 5 miles for cold gatorade, then ran across the bridge - one mile across and about 175 feet up - and back, then back home. Overcast with on and off light rain.

Nimbus (green) Miles: 13.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.300.000.000.000.000.000.006.30

6.3 mi, 00:53, 08:27 pace

Ran with Joe and saw lots of friends out this morning. Glad I was able to get myself out of bed this morning, it was worth it.

Ghost3 Miles: 6.30
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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, 08:35 pace

Almost one hour of Nancy's spin class, it's been a while, so glad I survived! Ran out to water and back, garmin-less. Very nice temp for July morning in Florida.

Nimbus (green) Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.340.000.000.000.000.000.008.34

8.34 mi, 01:03, 07:36 pace

Warmed up with Joe G for just under 3 miles, then did a 4 mile tempo run (6:55, 6:47, 6:47, 6:42) - wasn't sure how it was going to work out (no music, some big puddles and no tempo runs for a long time) but decided to try and stay focused and relaxed which worked out, tough run. Cooled down a bit over a mile. I've got a ways to go but it was a good start this morning.

I was considering maybe doing two mile repeats at a faster pace, but I thought this would be a good starting point.  Going to add some more distance tomorrow.

Green Silence Miles: 8.34
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.120.000.000.000.000.000.008.12

8.12 mi, 01:09, 08:27 pace

Goal was to try and get at least 6. It helped that I varied my route. Saw several familiar walkers to say hi to and two running friends. The cloud cover kept it pleasant for running. One chocolate outrage Gu at water stop.

I'm hoping to make 8 miles more or less my usual run

Ghost3 Miles: 8.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

15 mi, 02:10, 08:41 pace

Ran with Joe from Longleaf to Starkey and back. Also ran with Jammie and Victoria on the way out and then stopped by and joined up with Diane from her house to Starkey. Decent weather, just started to get warm when the run ended. Sat with Joe, Steve, and Richy for a bit at Havana Dreamers after the run.

Later, I realized that pretty much all hip pain was gone.

Nimbus (green) Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.160.000.000.000.000.000.008.16

8.16 mi, 01:09, 08:27 pace

Nice run along Starkey Blvd bike trail, beautiful morning. I did close to a mile off road by running on grass and a little bit down a random dirt road, turned back before getting lost (probably was private property, so not the best place to get lost).

I haven't run on a Sunday, especially the day after doing a long run for some time now.  I was glad I was able to do it with no problems.  I ran today for several reasons.  Originally I was going to run with a friend who missed his Saturday run, but he ended up canceling.  I was also invited to go on a bike ride with some friends, but the person who was going to loan me her extra bike did not feel well so ended up not going.  Since I was there I decided to run even though I had on some shoes that were a little past their prime.   But sometimes you just have to make do with what you have and be thankful you have something.

I will probably take either Wed. or Thu morning off while traveling.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.330.000.000.000.000.000.008.33

8.33 mi, 01:09, 08:16 pace

Nice morning for a run, listened to music for the first time in a week. Gradually increased pace as I ran.

Went from my neighborhood, across Trinity Blvd to Thousand Oaks neighborhood, looped through there a bit and headed back.  I saw a woman out walking who I have seen there for years.  She always carries a small trash bag and one of those sticks with a claw on the end to pick up trash.  She is an everyday hero.

Ghost3 Miles: 8.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.020.003.000.000.000.000.007.02

7.02 mi, 00:56, 07:59 pace

First attempt at mile repeats in quite some time. Wasn't sure where I was at but set of goal of doing each one faster than eventual half marathon goal pace. Three repeats with 0.4 mile jog between - 6:20, 6:27, 6:24. Those were hard.

Maybe try the track next time, although road is good training.

Green Silence Miles: 7.02
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.280.000.000.000.000.000.004.28

4.28 mi, 00:36, 08:21 pace

Hotel treadmill near the Atlanta airport.

Rough start, good finish.  If I was up a little bit earlier I might have gotten in a little more mileage.

Ghost3 Miles: 4.28
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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

Semi-planned day off.  Did not get much sleep and had to leave at 5:45.  Probably a good idea to take today off since I ran on Sunday so I could take one of these days off.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.520.000.000.000.000.000.007.52

7.52 mi, 01:06, 08:48 pace

Very sluggish feeling start but it got progressively better. I just had to convince myself to stick with it. The speed sign was working today so I ran past that a few times. One gel stop and ran in the C shaped neighborhood also.

So, after a very light day on Wednesday, and nothing yesterday, I was glad to be able to get in some decent miles, even though it took some convincing to keep going.  Will try for 16 tomorrow.

 I also noticed that in just the two days being gone we received a good amount of rain and saw that the water was up in the neighborhood ponds.

Ghost3 Miles: 7.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.150.000.000.000.000.000.0016.15

16.15 mi, 02:18, 08:34 pace

Started out with Joe, Keith, Jammie, Victoria and a couple of others, topped off drinks at Diane's house, then ran with her into the park. Joe and I headed back to Longleaf. Very humid out this morning, I was drenched!

Did a few faster miles at the end.

Starting temp was 79 degrees, and I think 83 degrees at the end.  There was some cloud cover which helped quite a bit.

Nimbus (green) Miles: 16.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.200.000.000.000.000.000.008.20

8.2 mi, 01:08, 08:15 pace

One of my better feeling Monday runs in a while. Starting to extend the route into places I haven't been in a while. Temp was a little cooler than Saturday.

Brooks Launch (blue) Miles: 8.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.540.000.000.000.000.000.007.54

7.54 mi, 00:59, 07:51 pace

On Tuesdays I meet up at the Y with the running group.  I usually just run an easy 6 or 7 miles to get in some miles and run with whoever happens to be there.  Most people (or at least the "advertised" purpose of the run is to do intervals which vary in length).  It's not a classically structured set of intervals, I guess it is technically more like a fartlek run?

Actually did the intervals today (usually just think about doing them) - 0.63 @ 6:04, 0.57@6:11, and 0.63@5:55. Ran the last mile and part of the last interval with Liz (a fairly new member of the group who was running alone today). Did some cool down running afterward.

Then after the run, had a quick cup of coffee before heading home.

Green Silence Miles: 7.54
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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, 08:35 pace

Went to Nancy's spin class. Saw Greg there and gave Beka back her towel. Class was a little longer today - 66 minutes, usually a bit under an hour.

Quick garmin-less run when I got back home.

I had intentions of maybe doing another short run in the evening but was not successful at that, ok maybe next time!!

Ghost3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.560.005.000.000.000.000.008.56

8.56 mi, 01:05, 07:32 pace

Warm out this morning (about 79 degrees), thought about canceling the tempo portion but figured I would try and see what I could do.

Goal was 5 miles at about 6:45 pace (or at least under 7:00) with last mile at goal half marathon pace, ended up with - 6:48, 6:54, 6:50, 6:48, 6:28.

Glad to be able to hit that last mile at the pace I wanted.  The speed is in there some place and I think I'm at a reasonable place to start with for endurance.

Warm up and cool down added on some miles, too. Was a little late starting out so missed seeing some people who left by the time I finished, but was nice to socialize a bit afterward.

Next week I'll see about 2 mile repeats.

Green Silence Miles: 8.56
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.210.000.000.000.000.000.006.21

6.21 mi, 00:56, 08:57 pace

I was up for something different, so I texted Dixie to meet me for a run the next morning.

Met Dixie at the 7-11, then we ran to the hilly neighborhood and did a few loops through there before heading back. Ran into a group of five runners that we knew but had not seen for a long time.

Nimbus (green) Miles: 6.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.600.000.000.000.000.000.0016.60

16.6 mi , 02:28, 08:53 pace

Tough run today, but a good ending.

Ran with Joe and Dixie down at the Clearwater bridges. Started out from Coachman park, went over the Clearwater Memorial Bridge, over towards Sand Key and then over that bridges.  Headed south to Belleair, and over that bridge, then headed north up the Pinellas Trail.

We did the 13 mile loop together. Ran up and down the Clearwater bridge two more times, then enjoyed some cold gatorade, watermelon and cherries before heading home. It was pretty warm this morning but the views and running along the water are worth it.

For some reason this is one of the more mentally challenging places for me to run.  Running over the bridges (about 75 feet up) is not that bad and the rest of the run is pretty flat, so I'm not sure what it is that makes it really tough for me.

Ghost3 Miles: 16.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.120.000.000.000.000.000.0010.12

10.12 mi, 01:25, 08:23 pace

 Today was a pleasant surprise.  I ended up with just over 10 miles.  It's been a long time since I did 10 or more on a week day.  I just felt pretty good so I decided to go a little farther.

Neighborhood, then out to Kinsmere for a loop there, before heading back. Warm out again, 3 water stops. Another good Monday run.

Nimbus (green) Miles: 10.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.150.000.003.000.000.000.007.15

7.15 mi, 01:02, 08:39 pace

Met with Claude and Jean at Bayonet Point Middle School, warmed up with easy 800m, then did 400m x 12 (1:23-1:26 range), with 1:30 rest between (walking around), 1200m cool down, then when I got back home did 1.7 mile loop to fill in some miles.

400's were good with Jean leading the way (except for one of them!)

This was a good workout for me since it really got me going faster than I have run in a long time.  It was mentally challenging to do 12 intervals and to keep up.

Half way through the workout I realized I'm running with Jean Claude - yeah, they had heard that one before and when they ride their bike with their wives they are Jean Claude and the van Dames.

Green Silence Miles: 4.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
177.720.008.003.000.000.000.00188.72
Ghost3 Miles: 64.95Brooks Launch (blue) Miles: 13.48Nimbus (green) Miles: 63.52Green Silence Miles: 35.61
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