The Long Run

July 2014

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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
177.915.001.800.000.000.000.00184.71
Pure Flow (green) Miles: 102.05Skechers Go Run Miles: 82.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.630.000.000.000.000.000.003.63

3.63 mi 00:32 08:53 pace

Finally broke my no running streak, that was getting scary. Easy paced run on a beautiful late afternoon 4th.

Pure Flow (green) Miles: 3.63
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.230.000.000.000.000.000.006.23

6.23 mi 00:56 09:03 pace

Similar route to yesterday, but I started out with Jim for about two miles, went a little farther by myself then back to the cottage. Before starting, saw two people who had just run the length of the island and were heading back (9 miles each way), I need to do that some time. Pleasant weather again, going to be another nice day.

Pure Flow (green) Miles: 6.23
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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 mi, 54:53, 8:57 pace

Back home after two days of driving and just over a week away.  Fun visit up north to see family.

Run felt long this morning, but ran into Joe and ran with him for a bit which helped.

Skechers Go Run Miles: 6.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.320.000.000.000.000.000.004.32

4.32 miles, 37:53, 8:46 pace

Where does the time go?  I've been running, although last week was sparse while traveling on vacation.  Ran today and yesterday, as well as two days last week.

Hot, low 80's and sticky but felt like I got a little in at just over 4 miles. Time to get back on track!

Despite the hot and humidness, still a beautiful morning to run.

Pure Flow (green) Miles: 4.32
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.180.000.000.000.000.000.007.18

7.18 mi, 1:04:52, 9:02 pace

Getting back into routine.  Around the neighborhood, out past golf course to Trinity Blvd and then back home.  Very slight breeze to cut the heat, so not bad at all.

Skechers Go Run Miles: 7.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.030.000.000.000.000.000.0013.03

13.03 mi, 2:05:59, 9:40 avg

Met Joe at Longleaf just after 5:30 and set out at an easy pace.  My hip flexor had been bothering me slightly this past week but felt good at first, but after a few miles it felt like I just couldn't move my legs that fast and stayed in the 9:00s. 

Just inside Starkey park I told Joe to go ahead.  I walked a bit, then ran, so run-walked the 7th mile to the parking area.  Waited there a bit and thought about getting a ride home, but the run-walking felt ok.

So, managed to make the run back and then run a little farther to make 13.  Stretched a few times and feel ok.  I've been skipping too many core exercise routines and I think it's starting to catch up on me.  Being out a little too late last night didn't help either!

Pure Flow (green) Miles: 13.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.290.000.000.000.000.000.008.29

7.28 mi, 1:04:31, 8:51 avg

Hot and sticky morning run, felt a bit draggy for the first couple of miles, then it was ok.  Neighborhood route with a trip down through the c-shaped gate first before going to Trinity Blvd.

PM - 1.01 mi, 9:30, 9:26 avg

Quick evening run with the boys.

Skechers Go Run Miles: 7.28Pure Flow (green) Miles: 1.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.041.000.000.000.000.000.007.04

7.04 mi, 56:11, 7:58 avg

Ran with the Striders at the Y.  Plan was to just survive between the humidity and the not so great hip flexor.  But, both of those things became non-issues after the first mile.  Had a pretty good run with one of the miles at 7:11.

Skechers Go Run Miles: 7.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.220.000.000.000.000.000.006.22

6.22 mi, 53:36, 8:37 avg

Ran in the neighborhood, aout 6:45am start.  Slighlty cooler than yesterday (still fairly high heat index).  Nice skies and clouds to look at.  Listened to music a little bit before it died on me.

Pure Flow (green) Miles: 6.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.340.000.000.000.000.000.005.34

5.34 mi, 44:55, 8:25 avg

Treadmill run, Ft. Worth downtown Hilton.

Struggled a bit for a while but finished strong.

Pure Flow (green) Miles: 5.34
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.071.000.000.000.000.000.006.07

6.07 mi, 51:09, 8:25 avg

Neighborhood run, not too hot this morning, hint of cool (if you use your imagination).  Felt a bit tired for a while but picked up the last mile to  7:06

Skechers Go Run Miles: 6.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.030.000.000.000.000.000.0018.03

18.03 mi, 2:35:15, 8:36 avg

Started from Longleaf at 5:30, but without my usual group.  Ran to Diane's house and met up with the others, did 10 miles with them into Starkey and back and then ran to Longleaf by myself with a little extra to get to 18.  Last two miles about 7:40 pace.  Much better run than last weekend!

Sat with Keith, Victoria, Jammie, and Jorge after the run for a quick cup of coffee.

Pure Flow (green) Miles: 18.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.310.000.000.000.000.000.007.31

7.31 mi, 1:02:28, 8:32 avg

Simple run in the neighborhood and about a mile on the Trinity Blvd grassy shoulder.  Much better feeling than the runs at the end of last week when I was getting a very run down feeling about 5  or 6 miles in.  Felt good throughought the run today.

Weather - hot and humid, less wash to do, no shirts.

Pure Flow (green) Miles: 7.31
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.320.001.800.000.000.000.008.12

8.12 mi, 1:03:28, 7:48 avg

Ran at the Y with the Striders.  Did three tempo intervals, about 0.62 each, first attempt in a while.  Second one felt really good but third one was slowed down by traffic and speed bumps but good feeling effort.

Weather was noticeably cooler and/or I'm getting used to it.   Must have been below 75 degrees, that's when I notice it the most.

Skechers Go Run Miles: 8.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.130.000.000.000.000.000.009.13

9.13 mi, 1:17:29, 8:29 avg

Slightly extended neighborhood run with a short out and back on the grass along Trinity Blvd.  Started out feeling coolish.  Pretty good run overall.

Pure Flow (green) Miles: 9.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.133.000.000.000.000.000.009.13

9.13 mi, 1:13:04, 8:00 avg

5:30 am run at Longleaf with the Striders.  First 6 miles were mostly easy, then did last three at 7:24, 7:17, 7:06

Extra hot and sticky this morning.  Had ideas of doing more of a tempo run but ended up modifying for conditions.  Great morning sky on return trip.

Skechers Go Run Miles: 9.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.040.000.000.000.000.000.008.04

8.04 mi, 1:07:16, 8:21 avg

Loop through neighborhood, over past golf course to Trinity Blvd and back.  Hot and humid but had a pretty good pace and felt reasonably good.  A perfectly ok run to have.

Looks like I made my goal of hitting 40 miles by Friday also!

Pure Flow (green) Miles: 8.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.530.000.000.000.000.000.0014.53

14.53 mi, 2:08:10, 8:49 avg

Went up to Brooksville with Renee and Cynthia.  Temps were just a little cooler there and most of the course is shaded.  Took it easy until the last few miles.

The last section is around a small lake, Renee skipped that so she could run down the road to where our cooler was.  I finished the usual course then ran to where Renee was supposed to be and eventually saw her.  I had never run that way before and there were a few pretty big hills.  I kept going to the cooler, grabbed a cold water then headed back to the parking lot.  Ended up with about a mile and a half more than I had planned.

It was a nice change of scenery, I think the last time here was in April.

Skechers Go Run Miles: 14.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.720.000.000.000.000.000.0010.72

10.72 mi,  , 8:22 avg

Met Joe at Longleaf at 6:25.  Didn't see Jason or Beka who were probably going to be there so we started out a bit after 6:30. Ran into Jason who was finishing up his first half, so we headed back and then out again.

Joe turned around at 4 miles, then Jason, Brian and I ran into the park a bit before turning around.

Felt like I was going faster than we really were but kept a slightly quicker pace than yesterday.   Legs were a little tired starting out after yesterday's hills but ended up feeling great at the end.

 

Pure Flow (green) Miles: 10.72
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.100.000.000.000.000.000.007.10

7.1 mi, 58:55, 8:17 avg

Ran at the Y with the Striders.  Over 81 degrees at the start.  Heard some thunder when I first woke and secretly wished it would be too much to run in but it was a very small system and quickly passed.  Very muggy and felt sluggish at first.  Ran with Michelle H. for the second half which helped a lot and ended up feeling pretty good the last few miles.

Skechers Go Run Miles: 7.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.040.000.000.000.000.000.009.04

9.04 mi, 1:17:42, 8:35 avg

Did a loop around the neighborhood, then out past the golf course and a bit out and back on Trinity Blvd.  Reasonable weather although I started a little later than ideal.

Pure Flow (green) Miles: 9.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.080.000.000.000.000.000.0010.08

10.08 mi, 1:22:53, 8:13

Ran at Longleaf with the Striders at 5:30.

Easy paced start until about 3 miles.  No tempo run but progressed a little bit faster and did two of the miles at 7:11.  But most of the miles felt faster than they really were.  It was nicer this morning, maybe down to 74 or 75.

I saw Joe M. this morning who helped me out last night, made sure to thank him for my help. He's the service manager for a local HVAC company, Ierna's.  Made sure I was taken care of when I put in a service call last night about 9:00.  AC went out, condenser unit wasn't turning out, turned out it was a blown capacitor, and was a quick fix.  Big relief to get the AC back on so quickly without having a huge repair bill.

Skechers Go Run Miles: 10.08
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
177.915.001.800.000.000.000.00184.71
Pure Flow (green) Miles: 102.05Skechers Go Run Miles: 82.66
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