The Long Run

July 2013

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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
138.470.001.860.000.000.000.00140.33
Asics Cumulus Miles: 45.26Green Silence2 Miles: 44.83Pearl Izumi II Miles: 11.30Glycerin (red) Miles: 22.08Brooks Cascadia Miles: 10.73
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.150.000.000.000.000.000.004.15

4.15 mi , 00:36 ,08:46 pace

First run after running 100.2 miles a week ago. Legs felt surprisingly good, feet still need work. It was great to just be able to get out and run.

I can't believe it was exactly one week earlier that I was run up and down the hills of the Western States trail.

Asics Cumulus Miles: 4.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.180.000.000.000.000.000.005.18

5.18 mi 00:45 08:37 pace

Ran at the Y with the Striders.

Almost feeling back to normal. A little bit farther today than Saturday. Nice and humid this morning.

Asics Cumulus Miles: 5.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.060.000.000.000.000.000.006.06

6.06 mi, 00:49, 08:07 pace

Ran with Beka, Andrea, and Jason for first 4 miles, turned back before them and ran a little with Rachel, Denise, and Christina. Longest run since being back and fastest one so far. Getting there. Dead battery after the run but fortunately Stan had jumper cables.

Green Silence2 Miles: 6.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.760.000.000.000.000.000.0011.76

11.76 mi , 01:45, 08:57 pace

Diane's house to Starkey and Back.

Started from Diane's house at 6:00 with Dixie, Diane, Cynthia, Rene, and Jorge. Ran into the park and were with Melanie, Beka, and Jason for a bit. Ran with Jamie for a bit before turning back with Dixie. Stopped a little longer than planned on the way back trying to defrost a frozen solid gatorade. Good to get some decent miles in this morning, coming back bit by bit. It is taking a little longer compared to shorter races but I have nothing to compare recovering from 100.

Asics Cumulus Miles: 11.76
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.580.000.000.000.000.000.005.58

5.58 miles, 47:54, 8:35 pace

Ez run around the neighborhood.  A little bit cooler than expected, so pretty nice for July.  Getting back to normal.  Hopefully a good six days in a row this week.

Pearl Izumi II Miles: 5.58
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.110.000.000.000.000.000.007.11

7.11 mi, 00:56:44, 07:58 pace

Ran at the Y with the Striders. Hint of coolness again this morning. No intervals but found some speed to run steady for the last three miles.

Toes are getting back to normal.  I talked to a PT friend while running and mentioned my numb toes and he said it sounded like something that will come back slowly, something about 1 mm per day or week (can't remember exactly).

Green Silence2 Miles: 7.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.110.000.000.000.000.000.004.11

Ran on the treadmill at the Y to try and make it easy and it was.

4.11 miles, 34:02, 8:17 pace

Day 3 of getting back on regular 6 day/week

Asics Cumulus Miles: 4.11
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.640.000.000.000.000.000.008.64

8.64 mi , 01:08,  07:54 pace

One more step back to normal. Nice thursday run with the Striders, mostly by myself except about a mile at the beginning with Michelle and trying to catch up to Beka and Jason.

Day 4, just two more days to call it a back to normal week!

Green Silence2 Miles: 8.64
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.720.000.000.000.000.000.005.72

5.72 mi, 00:49, 08:34 pace

Got out the door telling myself I just needed 4 miles, 3 if I really wanted to be lazy. It was cooler than expected so I ended up with a little more. Sure glad I made it out the door.

Sometimes you really just have to convince yourself to get out the door even if you don't see how it could possibly make a difference.  It pretty much always does.

Pearl Izumi II Miles: 5.72
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.360.000.000.000.000.000.0014.36

14.36 mi, 02:12, 09:13 pace

5:30'ish start from Longleaf with Dixie and Cynthia (as well as some others who left a few minutes before us). To Diane's house and into the park and 1 mile with Jamie before turning back. Slowed down on the return trip, didn't feel the best (although not horrible), so took it easy and kept it slower.

My foot was hurting after the run where that tiny rock had been (it would get better throughout the day and be back to normal by Sunday).

First week back to 6 days!

Asics Cumulus Miles: 14.36
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.700.000.000.000.000.000.005.70

5.7 mi, 00:49, 08:40 pace

Humid shirtless run around the neighborhood, past the golf course, to TrinityBlvd and back.

Asics Cumulus Miles: 5.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.230.000.000.000.000.000.007.23

7.23 miles, 55:35, 7:41 pace

Ran with the Striders at the Y, 5:30 start.  It was extra humid and pushing 80 degrees but I felt surprisingly good and ended up staying on a good pace throughout.

Green Silence2 Miles: 7.23
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.130.000.000.000.000.000.006.13

6.13 miles, 53:05

Late start which kind of paid off, started to rain almost as soon as I began which really kept things cool.  Rain varied between sprinkles and downpour.  I had set low expectations, just wanting to match last Wednesday's run, but instead did two more miles.

Running in the rain was awesome this morning and the later start also caused me to have to compress my morning routines by doing them more efficiently which felt like an accomplishment as well.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.510.000.000.000.000.000.007.51

 7.51 miles, 1:04:50, 8:38 pace

The threat of rain kept most people away (actually probably more the lightning than the rain), but it passed by us.

Rain from Longleaf at 5:30, stayed with Michelle H. and Charley.  Worked out much better than treadmill.

Green Silence2 Miles: 7.51
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.150.000.000.000.000.000.006.15

6.15 miles, 54:06

Little bit of a late start, ran around the neighborhood and the next one over.  I kept tacking on a little more until I had 6 miles.  Very warm and humid this morning.

(glycerin)

Glycerin (red) Miles: 6.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.730.000.000.000.000.000.0010.73

10.73 mi, 1:55:52

Fun run at Croom this morning.  We had a group of about 10 people, a few who had never run trails before.  We went pretty easy and kept the group together.  It was pretty hot and humid out and we were on a section of trail that no one else had been on yet that morning so there were several spider webs we had to clear out, one of which had a pretty big spider in it looking down on us.

We did a loop of about 7.5 miles, then I did a short out and back with Dan and Dixie.

Brooks Cascadia Miles: 10.73
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.620.000.000.000.000.000.007.62

7.62 mi, 1:05:28

Overall easy-ish run around the neighborhood, past golf course, and a little bit into Trinity Oaks.  Warm and humid but a touch nicer than on Saturday.  Felt pretty good and steadily picked up the pace throughout the run.

Glycerin (red) Miles: 7.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.420.001.860.000.000.000.008.28

8.28 mi, 1:04:30, 7:49 pace

Ran at the Y with the Striders and did intervals for the first time in a while.  No other goal than to just start.  Did 3x1km 6:31, 6:24, 6:34 paces, not as fast as I had been doing them but a good start after not having done them in so long.

It made the run feel like it went by faster so it was easy to get more total distance for a Tuesday run.

Green Silence2 Miles: 8.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.310.000.000.000.000.000.008.31

8.31 mi, 01:10, 08:25 pace

Around neighborhood loop, out to Heritage Springs, then to Trinity Blvd and back home. Slightly more even paces with better starting out pace than usual.

Working on getting miles up, in process of deciding which races to run next.

Glycerin (red) Miles: 8.31
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
138.470.001.860.000.000.000.00140.33
Asics Cumulus Miles: 45.26Green Silence2 Miles: 44.83Pearl Izumi II Miles: 11.30Glycerin (red) Miles: 22.08Brooks Cascadia Miles: 10.73
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