The Long Run

August 2011

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMark's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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: 20.26 Month: 95.22 Year: 1732.29
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
83.500.000.000.000.000.000.0083.50
Nimbus 12 (new) Miles: 26.82Brooks Launch Miles: 18.84Brooks Launch (black) Miles: 31.90Green Silence Miles: 5.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.800.000.000.000.000.000.002.80

Staying at my brother's house in Webster, NY.  Went out for a run with my two brothers, I didn't want to pass it up.  Ran with them for 1.4 miles then turned around.  A little bit sore from the run but I was careful so I wouldn't wreck myself for the rest of the trip.

Average pace: about 9:15

Nimbus 12 (new) Miles: 2.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.360.000.000.000.000.000.004.36

Ran with Jenny, Carin, Kathryn and Lisa.  Felt reasonably good (no worse than usual).  Kept it to a reasonable distance and pace.

Average pace: 9:34

I saw a PT yesterday who did an assessment on me.  Apart from having some tightness he couldn't find much specifically wrong, but he recommended a really good sports doctor who is also a triathlete and is runner friendly.  Unfortunately, he's out of town next week, so I've got an appointment for the Tuesday after that.

So, I want to make sure to get in a few more easy runs in case he says I can't run anymore for a while.  Hopefully he won't say that!

Brooks Launch Miles: 4.36
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Biked about 14 miles this morning.  Went from my house to Starkey Park, hung out a little bit with the Strider's post-run social hour then headed back.  Pretty good effort on the ride, especially the ride back.

I almost ran into a deer which ran across the bike patch when I was in the park.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.360.000.000.000.000.000.003.36

From my house out to the golf course water, and then back.

I enjoyed the humidity. Short run so I don't forget how to run!!

I decided I would just run a few times this week.

Average pace: 8:23

Brooks Launch Miles: 3.36
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.750.000.000.000.000.000.000.75

I went to Jenny's boot camp class at FlexOne.  Tonight's class included 3 laps so I figured I would log that as a run.  Class is about an hour long and had lots of good strength, core, and cardio work.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.050.000.000.000.000.000.005.05

Ran with Jenny, Lisa, and Chris, started out together then Lisa and I turned back at the water stop while Jenny and Chris went longer. Perfect morning for running. A little bit sore afterward, but tolerable.

Average pace: 8:53

Brooks Launch Miles: 5.05
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.010.000.000.000.000.000.006.01

Ok, one last run for the week, then I can call it a success.

Met up with Sean in Starkey park near the horse corral about 6:30 and headed out on the sandy off-road trails.   I was thinking about doing 5 or 6 miles.  When we got out by the power lines, about 2 miles out, we could turn left and go another half mile and go straight for another mile out to get in six.  I decided on 6 so we went that way , turned around and came back.  There were a couple of spots on the trail that were flooded out so we had to kind of slow down and walk on the trail edge or go around a little bit.

Run felt pretty good, the soft ground was easier on my legs but it was slower going.  The pace felt nice and relaxed - about 10:00 average pace.

Got back to my truck, said goodbye and headed back home.

Sean went out for some more miles (19 total).  He headed back out the same way, but turned left at the spot where we went straight.  He came across a pretty good size alligator which he had to carefully make his way around without getting eaten.

Tuesday I have a doctor appointment to see what is wrong, why I can't get rid of this pain in my hip.  Hopefully nothing is broken.   This past week I did a set of hip mobility exercises which Jenny has been telling me to do.  I have done them before but I did them almost every day and noticed some improvement.  I'm going to run on Tuesday morning before my Dr. appointment because when I went to see the physical therapist I had not run so I was unable to point to exact spots where the pain was.  So, for the doctor I'll be ready when he asks me where it hurts.

Nimbus 12 (new) Miles: 6.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.010.000.000.000.000.000.005.01

Ran with Jenny, Chris, and Lisa, and a little bit with Jenny C.  Felt pretty good for the most part.  Wanted to get some miles in before the doctor's appointment later in the morning.
 Did a short pick up with Chris of about a half mile at around a 7 minute pace.  Then took it easy on the way back once I turned around at the water stop.

Average pace: 8:53

Had the doctor appointment.  It turns out I had seen this guy at several races.  He was just behind me at the Clearwater Half, and we've got around the same PR's in the 5K, half marathon, and marathon.  They did an x ray which looked normal.  He poked around a bit and since nothing seemed obviously wrong, he prescribed physical therapy for a month and at the end of that to go see another doctor that specializes in hip problems.  Or maybe it will be cleared up by then.

 I have been seeing some improvement with continuing to do a series of hip mobility exercises that Jenny showed me, so I'll keep on doing this, too.  It's starting to no longer hurt when I sneeze.

Brooks Launch (black) Miles: 5.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.880.000.000.000.000.000.004.88

Ran with Jenny and Jamie this morning. First time running with Jamie since early June. Kept it easy most of the run with a little pick up on the home stretch.

Average pace: 8:58

In the evening I went to Jenny's boot camp where there were about 12 people including Sean and Chris.  It was pretty warm out (89 degrees) and typical Florida summer humidity.  Great workout.  And I biked to and from class.

Nimbus 12 (new) Miles: 4.88
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Started out with Jenny and Chris H. for the run this morning. Third morning in a row running and I actually felt great. Not quite good enough for a tempo run, but better than I had been feeling. I had to donate my Garmin to Jenny since hers was not holding a charge. Pretty sure I got at least 5 miles in. Also got to say hi to Lisa R. on her way out. It was just like Woohoo Island this morning :)

Average pace: 8:52

I had my first PT appointment in the afternoon.  I wasn't scheduled until next week but that had an opening.   Almost as expected, the PT said my hips (adductors and abductors) were weak and my left side was strong than my right.  So, I'm going to concentrate on strengthening and stretching the weak spots.

I'll take tomorrow off from running, and then see how 6 or 7 easy miles feels on Saturday.

Brooks Launch (black) Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.130.000.000.000.000.000.008.13

Nice run in Starkey Park, felt almost normal, nice slow start for the first mile, then started moving a bit faster after mile 3, and a pretty decent pace for the last two miles. A little bit warm for running this morning but I didn't care, it just felt great to be running.

 Great to see lots of people I haven't run with for a while.

Average pace: 8:19

I'll try and repeat about this same running mileage next week and see how that goes.  I feel like I might be making some forward progress.

Nimbus 12 (new) Miles: 8.13
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.240.000.000.000.000.000.005.24


Started out w Lisa R. Chris H. and Jenny for their warm up and then they took off doing 3 X 1600's which went very well. I kept a steady pace and was tempted to try and keep up with them, but not quite there yet. Hamstrings were super tight which kept my strides short, not so bad.

But, overall, I pretty much did not feel any pain.   I felt something, but not quite pain, just a twinge that was warning me of pain sometime during the last third of the run.  That's much better to deal with than a run that starts out hurting.

Average pace: 8:35

Brooks Launch (black) Miles: 5.24
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.140.000.000.000.000.000.006.14

Ran w Jenny , Chris H. and a bit with Lisa R. We went the long way around the neighborhood before heading out. I was thinking about doing 7 but decided that 6 would be wiser. Very enjoyable run this morning!

Average pace: 8:36

Brooks Launch (black) Miles: 6.14
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.190.000.000.000.000.000.005.19

Friday morning run with the girls group - Jenny , Carin Z. and Kathryn L. . And we almost had Lisa R. but she couldn't make it. I haven't run with the Friday group for a long time. Nice, easy pace. Turned back with Carin at the water stop while Jenny and Kathryn went for a bit more.

Average pace: 9:37

Green Silence Miles: 5.19
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.510.000.000.000.000.000.0010.51

Started out at Longleaf with Chris H. , Lisa R. and her friend Nicole. It was 86 degrees at the start with a warm wind blowing. We went slow for a couple of miles then were running a bit faster by the time we made it to Starkey. It was hot but we just hung in there and kept on going. This was my first double digit run since May, felt great to get it done.

Average pace: 8:49

So, it was a pretty good week for running.  Hoping I can continue without taking a step back!

Brooks Launch (black) Miles: 10.51
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.070.000.000.000.000.000.006.07

Started out with Jenny , Chris H. and Kathryn L. . We all ran together to the water stop, then I went with Jenny and Chris to almost the end of the far neighborhood before turning around. Picked it up on the last mile (about 7:30 pace). Had to get back so I could leave for PT on time. Great run this morning. Getting more and more normal.

 

Average pace: 8:38

Brooks Launch Miles: 6.07
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Nice, easy run this morning with Jenny , Lisa R. and Nicole S. We kept a pretty steady pace the whole way and the weather was great this morning. If I had run one more mile I could have had a gel.  Actually, I can't wait until I'm doing more miles each day, but little by little is good for now.

Average pace: 9:35

Nimbus 12 (new) Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
83.500.000.000.000.000.000.0083.50
Nimbus 12 (new) Miles: 26.82Brooks Launch Miles: 18.84Brooks Launch (black) Miles: 31.90Green Silence Miles: 5.19
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com