The Long Run

5K Run for Lupus

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
Race: 5K Run for Lupus (3.1 Miles) 00:19:19, Place overall: 9, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.220.000.003.100.000.000.005.32

New PR this morning, and chipped away a little closer to under 19 minutes.  Before coming to Rochester I looked for a local race.  I found one in Scottsville, NY, about 35 minutes away from my brother's house.  Jim decided to run the race also.

Nice morning out, starting out in the high 50's.  But, the race didn't start until 9:00, still not too warm by then.  Warmed up with 2.22 miles.  I probably could have used a little more warm up because I didn't feel completely loosened up.  Pretty good turnout for the race, I think about 200 people.  There was a mix of high school kids and a wide age range of adults.

I still had my garmin set for 1km laps instead of miles, so my splits are in 1km increments, except for the first mile where someone was calling out the times as we went by:

  • 1. 4:00
  • (1 mile) - 6:17
  • 2. 3:51
  • 3. 3:58
  • 4. 3:54
  • 5. 3:33

The course was a trapezoid shape which started out uphill for the first km, followed by downhill, then flat, and the last km a steady uphill.

Shortly after the race started the line spread out to pretty much the finishing order.  But, for a good part of the last mile someone was close behind.  With about a half mile left to go he passed me up and I was pretty sure he was in my age group but I either didn't have it in my or couldn't find it to kick up the pace to not get passed.  I did however run the last km much faster than the rest.  The guy beat me by 7 seconds.  They had age group awards (10 year increments), with a medal and bottle of wine (if over 21) for the age group winners.

Here is (the back of) my brother coming in to the finish line:


So, a good morning, a new 5K PR in a small town near Rochester on a somewhat cool August morning.  Although,  with some more 5K practice I should be able to get under 19 minutes soon.

Now, off to the 25 year H.S. reunion BBQ!

Oh, and here are the donuts I had after the race:

 


Brooks Launch Miles: 5.32
Comments
From Sasha Pachev on Sat, Aug 21, 2010 at 13:38:10 from 192.168.1.1

Congratulations on a PR! What I like best about your splits (assuming they were accurate) is the 3:33 last 1 K. This shows that you are capable of a low 18:00 5 K with some practice and maybe another year of good mileage. Which is very encouraging for the sub-3:00 marathon goal because all you have to do is run 21:00 per 5 K. If all out 5 K is in the low 18:00, 21:00 will be a jog, it will become just a matter of fuel to hold it for the marathon, which is fairly easy to fix.

What I would like to see is this. Go to the track, wear an HRM, start running 86 second laps until you cannot run the pace even if you try to sprint, or until you got to the 5 K. If the failure happens, once it does, run one lap as hard as you can even if it is slower than 86. What does your HR do when you reach the failure and what does it do during the last ditch effort? Does it go through the roof, or does it flatten out and drop after failure?

For this test it would be nice to find somebody who can run 86 seconds laps easily so he can set the pace for you, and all you have to do is follow him.

From Burt on Sat, Aug 21, 2010 at 15:51:54 from 68.225.214.248

Great job Mark! I don't know about the donuts and wine though. LOL!

From Mark on Sun, Aug 22, 2010 at 16:29:34 from 173.168.88.68

Thanks Burt and Sasha.

I have someone in mind for the track workout here, hopefully I can recruit him, that will probably help out a lot to follow someone.

From jtshad on Tue, Aug 24, 2010 at 14:52:21 from 204.134.132.225

Congrats on the PR...and the doughnuts too!

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