The Long Run

September 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: 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
201.742.0013.008.600.000.000.00225.34
Launch (black) Miles: 70.86Nimbus (green) Miles: 65.24Green Silence Miles: 58.50Ghost3 Miles: 17.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.180.002.000.000.000.000.0016.18

16.18 mi, 02:17, 08:27 pace

Did the Longleaf to Starkey and Back route.

Ran with Joe, Keith, Victoria, Jammie, Cynthia and a few others. Quick stop at Diane's, then to the park. Ran with Jamie for about two miles, great to see her running. Heading back to Longleaf with Joe and did a pretty steady pickup for the return trip. Last two miles in 6:22 and 6:19

Launch (black) Miles: 16.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.640.000.000.000.000.000.007.64

7.64 mi, 01:06, 08:41 pace

Easy run through the usual neighborhood and fox hollow route. Nice to get the run done and start the week.

Nimbus (green) Miles: 7.64
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.790.000.001.800.000.000.007.59

7.59 mi, 00:59, 07:45 pace

Met up with the group at the Y.

Very steamy this morning, but a good run. Ran with Joe for a bit and also saw Eudair.

Was able to get all three intervals below 6:00 today - 5:52, 5:50, 5:46. My legs felt strong and I felt a little more solid than usual this morning.  I'm hoping it is not temporary.

Nice seeing everyone and enjoying some cinnamon flavored coffee.

Green Silence Miles: 7.59
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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, 08:30 pace

Thought about skipping class but decided the alternative would be less productive. I forgot my watch which was better than I thought it would be - I usually look at it a lot to help get me through it.  There is a clock on the wall but it is behind me, so I counted songs. Spent some time off the bikes doing stairs, squats, and push ups.

Ran to water fountain and back for 3 miles once I got back home. Definitely just a little bit cooler than past days as well as staying dark later and later - fall is coming.

Next couple of days will be on the treadmill.

Ghost3 Miles: 3.00
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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

Hotel Treadmill in Austin

6.3 mi, 00:50, 07:58 pace

Slow at first, then did a few "hills" for variety, picked up the pace after that and varied the speed. Good run overall.

Launch (black) Miles: 6.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.320.000.000.000.000.000.007.32

Hotel Treadmill Austin

7.32 mi, 01:00, 08:11 pace

Another good run on the treadmill. A little slower overall on pace but more distance and feeling better after the run.

Launch (black) Miles: 7.32
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.120.000.000.000.000.000.0013.12

Ran from Longleaf to Starkey Park and back.

13.12 mi, 01:53, 08:34 pace

Slow on the way up until reaching Diane's house. A little bit faster into the park. Ran back by myself. With about 1.5 miles left while I was zoning out someone came up behind me and startled me. I didn't hear her at all until she said "Boo" just 3 feet away.

Apparently my bright green shirt made me a target to catch up to.  I have done that myself, especially if it is dark out and they are wearing a blinking red light.

So, ran the last bit with Cynthia with a good pick up for the last 0.25.

After the run, stretched a little, laid down, the rain started outside then the week caught up to me and I was asleep for two hours.  Felt much better after I woke up.  Haven't fallen asleep after a run like that in quite some time.

Nimbus (green) Miles: 13.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.070.000.000.000.000.000.0010.07

10.07 mi, 01:29, 08:49 pace

Ran with Dan French at Croom, got started from Tucker Hill about 8:00 with some light rain which helped cool things.  This was the first time I've been back to Croom since April for the 50 mile race.

The first part of the trail was like a sandy creek cascading over roots (so just managed a 12:07 first mile). The rest was in pretty good shape. We took the orange trail looped around to Croom Road for about 6.2 miles, then did Croom Road the rest of the way back. I never realized how hilly Croom Road was. Picked up the pace on that portion for a challenging last few miles (last 3 miles were sub-8:00).

I needed this run today and was not sure if I would have run if running alone.

Dan was ready to cancel due to the rain but I got his message late (when I was 15 minutes away), so he changed his plans and came out to meet me.

Got home, stretched a bit, ate, vacuumed, mopped and did laundry, next will be some shopping and maybe a little more yard work.

Ghost3 Miles: 10.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.030.000.000.000.000.000.007.03

Ran in the neighborhood this morning.  Woke up 20 minutes before the alarm to hear thunder but it seemed to be gone by the time I was outside.

7.03 mi, 01:01, 08:37 pace

Early enough start to finish before 7:00. Saw several familiar faces out running this morning. Warm but not too warm, legs felt pretty good after yesterday's trails and hills.

Did a few exercises for stretching, core and a little bit of strength, although not as much as I'd like to do.  But still, better than nothing.

Nimbus (green) Miles: 7.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.770.000.001.800.000.000.007.57

Ran at the Y this morning with the Striders group

7.57 mi, 00:59, 07:47 pace

Showed up a few minutes late and had trouble getting garmin to work, so I was alone starting out. Did the three intervals this morning, a little faster than last week - 5:49, 5:47,5:40 paces (the intervals are about 1km each, more or less).

For my cool down I caught up with the fast girls and ran with them for a bit. Temps were a little nicer this morning.

Green Silence Miles: 7.57
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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

Just spin class this morning.

Since I did not take Sunday off and I had some things to do around the house, it was time for a rest from running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.630.005.000.000.000.000.008.63

Ran at Longleaf this morning

8.63 mi, 01:02, 07:11 pace

Started out with Joe and warmed up with 2 easy miles, then did a few strides to get ready to go faster.

Did 5 mile tempo run - 6:32, 6:25,6:36,6:35,6:17.

I struggled mentally on the 4th mile - thought it was going to be a lot slower but was able to get back into the groove.  Felt strong on the 5th mile.

Several big puddles to dodge, glad I wore my light this morning.

I had extra energy this morning for some reason as well as the temperature being right at 75 degrees which seems to be a threshold for me between warm and cool.

Green Silence Miles: 8.63
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.240.000.000.000.000.000.007.24

Pretty good start time, right at 5:45, with time to do a small warm up before that.  I've started getting up about 10 minutes before my alarm, each time hoping I still have a couple more hours of sleep but seeing it's only a few minutes.

7.24 mi, 01:03, 08:41 pace

Basic run around the neighborhood. Good to go slower after yesterday's tempo run.

The morning's of running while it is light out are gone for now, to make a brief appearance when daylight saving time ends.  Hints of fall are in the air.

Nimbus (green) Miles: 7.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.010.000.000.000.000.000.0015.01

Longeaf to Starkey Park and Back, start time 5:30

15.01 mi, 02:09, 08:36 pace

Good run with nice weather and a lot of people out running this morning.

Pace was pretty consistent today with the first mile right at 9:00 and the rest of the miles between low 8's and high 8's.  

I tried running today carrying just one water bottle rather than wearing a belt with two water bottles on it.  Worked out pretty good, maybe a little better than the belt.

Ran at times with Joe, Cynthia, Eudair, Jammie, and Victoria. Finished return trip with Cynthia. One last drink stop from Steve's cooler (thank you!).

Launch (black) Miles: 15.01
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.380.000.000.000.000.000.007.38

7.38 mi 01:04 08:38 pace

Neighborhood run.

Simple Monday morning run, quiet and peaceful, saw several of the usual runners and walkers out this morning.

Stronger hint of fall in the air.

Nimbus (green) Miles: 7.38
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.020.000.002.500.000.000.007.52

Met the running group at the Y this morning.

7.52 mi 00:58 07:46 pace

After yesterday's cooler temps, back to summer temps today. But, I'll take that challenge.

Warmed up, then ran 4 x 1K repeats (up 1 from usual 3).

(paces) 6:09, 5:48, 5:54, 6:05.

First one, I was getting warmed up. The last one was going better but an SUV was in one lane and a bus was coming the other way so I went up on the grass. All good though.  Today's run was what I needed.

Green Silence Miles: 7.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Wednesday Spin and Run

4 mi, 00:34, 08:31 pace

Nancy's spin class at Family Fitness for 1 hour, then short run once back home. Did an extra mile compared to usual Wednesday short run. Felt better than what I thought it would feel like.

Lesson relearned - don't count on a run being bad, just go out and see what happens.  There will be bad runs now and then but we can't predict when they will be.

Ghost3 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.170.001.000.000.000.000.0010.17

 Ran at Longleaf this morning with the group.

10.17 m,i 01:21, 07:57 pace

Scrapped the 2x3 mile repeats and ran easy for first 6 miles, then 4 mile progression run for last part finishing at 6:34 pace. The run was better than I had hoped for in the end.

Ran with Joe for the first few miles, then fell back a bit. Ran with Michelle up to the bridge then by myself into Aristide, then back to Longleaf. I forgot my headlamp this morning which was also part of the reason I changed my plans.

I went to bed tired last night and woke up tired, but somehow managed a pretty good run despite skipping the actual speed work.  After the run, I crashed for a bit then got going.  Will make an effort to get to bed early again tonight.

Green Silence Miles: 10.17
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.170.000.000.000.000.000.009.17

9.17 mi, 01:16, 08:16 pace

I used one of the new sidewalks today on Little Road, came back to Trinity Blvd through a different route, then ran along the grass back to RTJ. The weather felt like Monday. Was hoping to get in 7 miles, nice to go a little farther.

After the run, I actually did some strength exercises.  These had been getting on the slippery slope of being skipped altogether. 

Felt less tired this morning than yesterday morning.

Tomorrow morning I may run on some new hills in the Brooksville area with some friends.


Nimbus (green) Miles: 9.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.670.000.000.000.000.000.0013.67

13.67 mi, 02:01, 08:49 pace

Drove up to Croom this morning, arrived just before 6:30 and did 2.6 miles before Dan and Chris showed up. I ran the first part on Croom road.  Although I had a headlamp with me I wasn't ready to hit the trails yet.

Ran 10 miles with those guys then did a obstacle course mile by myself on the very rooty south trail (10:10 pace). I was dragging the first few miles and was way behind for a while but caught up when they took a break. Picked up the pace for the last trail mile to about a 7:40 pace. We were off road for about 6.4 miles, then took Croom Road back for the rest of the 10 miles.

Nice surprise to see Drew and E in the parking lot after the run.

It is a little bit farther of a drive to get up here but the change of scenery is well worth it.

Wore my old nimbus shoes which are no longer on the shoe manager.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

10 mi, 01:30, 09:00 pace

Ran with Keith and Eudair from Longleaf up to Starkey and back with some looping through Longleaf at the end to get to 10. We started out pretty slow, got a little faster, but kept it easy.

Nice run with lots of people out for their runs. Keith had time for a cup of coffee at Havana Dreamers, also had a guava pastry which was great.

Launch (black) Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.200.000.000.000.000.000.007.20

7.2 mi, 01:02, 08:37 pace

Quiet and introspective run, went by quickly. Cool and pleasant, first time in a while I didn't come home drenched in sweat.

Grateful to be able and willing to get up and go for a run.

Nimbus (green) Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.900.000.002.500.000.000.007.40

7.4 mi 00:58 07:54 pace

Woke up a little confused about what day it was and where I was going to run.  My first thought was that today was Wednesday and I was going to go to the spin class.  Then I remembered that it was Tuesday and I should go over to Longleaf.  No, that's not right either, go over to the Y! Fortunately, figured it out in time and went to the Y.

Warmed up and then did 4x1K repeats with paces of: 6:09, 5:51, 5:57, 5:59. Much cooler out today than even yesterday which was nice. Based on how out of it I felt when I woke up I was pleased to be able to pull it together and run some fast repeats.

Ran some of my cool down with Beka and Melanie

Green Silence Miles: 7.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Rest day for the week instead of Sunday since I ran that day.

For more complete rest, skipped spin class and slept in until 6:30, time enough to get moving and then wake up and get the kids ready for school.

For dinner I made my first attempt at curried lentils and rice.  I found this recipe , but when I went to the store they only had green curry paste instead of red.  Still came out really good, I will make that one again sometime.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.620.005.000.000.000.000.009.62

9.62 mi, 01:12, 07:28 pace

Went to Longleaf, arrived about 5:15.

1 mile ez pace warmup with Eudair, as she had gotten there at 4 something and had already been running for a while.

Then ran 2.5 miles with Joe and Steve before starting the tempo portion.

5 mile temp run - 6:26, 6:23, 6:29, 6:20, 6:24.

Then about 1 mile cool down. Wore my light today and enjoyed the still cooler temperatures (about 74 degrees, although still humid). Rest day yesterday was good as well as lentil/rice fuel for dinner last night.

Green Silence Miles: 9.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.460.000.000.000.000.000.006.46

6.46 mi, 00:56, 08:37 pace

Simple run around the neighborhood, decent weather, great big orange moon to see just above the horizon.

Ran by Lisa and Tori as they left the water fountain. Saw several other runners out this morning, some of the regulars and some I had not seen before.

I guess this was a "bread and butter" run.

Nimbus (green) Miles: 6.46
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.052.000.000.000.000.000.0016.05

16.05 mi, 02:15, 08:23 pace

Ran from Longleaf with Joe to Diane's house where we caught up with several others and ran with them into the park. Ran by myself after leaving the park. On the way back saw Chris A. near Aristide, talked to him for a bit while we ran.

I picked it up the last two miles - 6:50, 6:37. Earlier in the run I decided to cancel the pick up at the end, but decided to just go ahead and do it as I approached two miles left.

It was a crazy but rewarding week glad to still get some miles in and feel good at the end of the last run for the week.

After the run I did something that I often want to do on a Saturday morning.  There were several garage sales going on nearby.  I bought an iHome clock/radio/iphone dock for my son and a very nice key west looking painting.

Launch (black) Miles: 16.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
201.742.0013.008.600.000.000.00225.34
Launch (black) Miles: 70.86Nimbus (green) Miles: 65.24Green Silence Miles: 58.50Ghost3 Miles: 17.07
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