The Long Run

September 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: 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
220.870.006.505.000.000.000.00232.37
Glycerin (red) Miles: 84.75Green Silence2 Miles: 66.21Asics Cumulus Miles: 70.19Brooks Cascadia Miles: 11.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.610.000.000.000.000.000.008.61

8.61 mi, 01:18, 09:00 pace

Informal Labor Day run get together with Jamie, Jorge, Renee and new guy, to Diane's house and back, crossed paths with the Galloway group. Was chatting a bit after 7.1 miles when Tracy, Carrie, Ben and Laura said they were doing another 1.5 so I went with them on that.

Glycerin (red) Miles: 8.61
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.150.000.000.000.000.000.0010.15

10.15 mi, 01:24, 08:17 pace

Ran a little bit over 8 miles with the Striders at the Y. When I got home, it seemed like a good morning to add some more on so I did two more miles in the neighborhood.

Green Silence2 Miles: 10.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.550.000.000.000.000.000.008.55

8.55 mi, 01:14, 08:41 pace

House to golf course to Trinity Oaks to Y back through Thousand Oaks and T.O. East then home. Refilled water bottle at the Y and enjoyed 15 seconds of AC. There was a really fresh dead turtle on Trinity Blvd that smelled horribly.

Glycerin (red) Miles: 8.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.710.000.000.000.000.000.007.71

7.71 mi, 01:08, 08:51 pace

I showed up just a little bit late and then garmin took a while to lock in. On the first out and back I turned early to run with Jamie and Heather who had started earlier. We ran out to Aristide then back. I woke up with a headache and the run made most of it go away.

Green Silence2 Miles: 7.71
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 mi 00:51 08:31 pace

Ran with Jason, Melanie, and Beka at their easy pace in Longleaf. First two miles about 9:00 and then the rest 8:15 or so.

Nice change up from my usual Friday solo run in my neighborhood.

Glycerin (red) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.160.000.000.000.000.000.0010.16

10.16 mi 01:34 09:17 pace

Starkey Park run, 6:30

Started out in the park and met with Jamie, Jamie, Jorge and Dixie. We did an out and back, cooler temps were nice, but no water at any of the water stops was not so nice. It was Jamie's second 10 miles, so 20 miles for her.

Planned to meet people at Croom tonight at 8:00.  It turned out the meeting time was not 8:00 but 7:00 so I would not end up running all night like I was contemplating.  They were going to run 52 miles (for one of the guys 52nd birthday).  This would have given me over a 100 miles for the week.

Asics Cumulus Miles: 10.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.220.000.000.000.000.000.0011.22

11.22 mi, 01:59, 10:38 pace

Originally planned to start running on Saturday night and run all night, but didn't coordinate very well and missed the start time, so I showed up just after 6:00, perfect timing to meet up with the people who did run all night.

Did a short out and back on Croom Road, then did the John Holmes loop, followed by another out and back on Croom Road, but farther this time, and also a lot faster. I felt really good running on the trail, especially after warming up.

Stuck around for a mini bbq with beer and brats before heading back home.

Brooks Cascadia Miles: 11.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.730.000.002.500.000.000.009.23

A.M Run: 7.83 mi 01:01 07:45 pace

Warm up then did random speed work, 0.25, 3x1km, then 2x0.25 at paces of 6:03, 6:08, 6:02, 6:19, 5:57, 5:47. It was one degree cooler this morning.

P.M. Run: 1.4 mi 00:13:14 09:27 pace

Ran to the park and back with Tom.

Green Silence2 Miles: 7.83Asics Cumulus Miles: 1.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.410.000.000.000.000.000.007.41

7.41 mi, 01:06, 08:55 pace

Did two out and backs. The first one was three miles, stopped at the house to wake up the boys, then went out for a bit over 4 miles, steady pick up at the end.

Asics Cumulus Miles: 7.41
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.720.001.000.000.000.000.008.72

8.72 mi, 01:10, 07:59 pace

Felt like only doing 6 easy when I first started, stretched it out to over 8 and did one fast mile (6:20) towards the end.

Green Silence2 Miles: 8.72
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.590.000.000.000.000.000.005.59

5.59 mi, 00:53, 09:24 pace

Easy paced conversational run with Jamie around the neighborhood and past golf course.

Glycerin (red) Miles: 5.59
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.800.001.500.000.000.000.0017.30

17.3 mi, 02:38, 09:07 pace

Runs are full of surprises. Started at Longleaf with some of the usual suspects - Dixie, Jorge, Jamie. Shortly before the bridge on Starkey Blvd, mixed in with the usual noises of frogs, birds and insects was a very small sound, a tiny kitten incessantly meowing, I turned to look at my light caught two small eyes. We weren't sure what to do and if she had other kittens nearby we decided to move along (well, actually we had to run fast so the kitten wouldn't follow). We went to Diane's house and then as we were going back on Starkey Blvd we heard the meowing again. Another group of runners had picked her up and were going to bring her to the park. David J was driving by, so they talked him into driving it take it to a well known animal lover. We continued into the park, ran out almost 5 miles then turned back.
On the way back Melanie was running out and then turned back and yelled that she needed a pacer to finish up another 1.5 miles she had left at 6:30 pace. So, unexpected 1.5 mile fast finish for me.


After the run, everyone was talking about the kitten who was now in the back of Michelle's car. I said I would take it home because my kids had been talking about wanting a second cat. Once I said I was going to take it, about 5 people wanted to look at the kitten but had been afraid to since they didn't want to end up with another cat!

Asics Cumulus Miles: 17.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.090.000.000.000.000.000.007.09

1:01:59

Easy paced run around the neighborhood.  Sluggish start but a good pick up after the water fountain stop.  Coolish weather this morning hinting at fall.

Glycerin (red) Miles: 7.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.570.000.002.500.000.000.008.07

8.07 mi, 01:03, 07:49 pace

Easy paced warm up, then a quarter at 5:39 pace, followed by 3x1km with paces of 5:55,5:55,6:08. Recovery pace, then two more quarters at paces 5:39 and 6:03, then just enough to get a little over 8 miles for the cool down.

Green Silence2 Miles: 8.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.200.000.000.000.000.000.0010.20

10.2 mi, 01:28 ,08:37 pace

Ran from my house, past the golf course then to the Y to refill my water bottle, then back through Trinity Oaks and home again. Saw Joe on the way out for his run.

Glycerin (red) Miles: 10.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.340.004.000.000.000.000.0010.34

10.34 mi, 01:21, 07:50 pace

It's been a while since doing a tempo run. Easy paced warm up with Jamie and Jorge, as well as some with Nancy. Jamie and Jorge turned back at Aristide, then I finally started the tempo portion, strung together four good miles: 6:45, 6:39, 6:37, 6:25. Then did a short cool down. It went better than expected. I never struggled to hold the pace, just stayed steady and gradually got a little faster. Definitely doesn't happen all the time. Temps right at 75 degrees helped a bit.

Green Silence2 Miles: 10.34
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.100.000.000.000.000.000.009.10

9.1 mi, 01:24, 09:15 pace

Ran with Jamie, past golf course, around neighborhood, then did a little on my own.

Glycerin (red) Miles: 9.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.800.000.000.000.000.000.0019.80

19.8 mi, 02:55, 08:51 pace

Starkey to Longleaf and back.

Started out thinking about doing 13 miles but changed my mind as the run progressed. Began the run with John and Jorge and then met Michelle H. along the way. Did another 3 miles out and back with Michelle in the park then headed back to Longleaf. Cooler temps helped and a slower start made me feel like running almost 20 miles.

Asics Cumulus Miles: 19.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

13 mi, 01:59, 09:11 pace

Rode up to Spring Lake with Renee and Cynthia where we met up with Chris. I overslept a bit so was a few minutes at the initial meeting. It had been raining which slowed down and stopped as we were driving. We did about an 11 mile route together, then Renee and I did a lap around Spring Lake. I felt really good during that last loop around the lake. We saw deer, spiders, dead things, and alpacas. Breakfast at County Kitchen in Brooksville after the run. My first double long runs in a while.

Glycerin (red) Miles: 13.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.330.000.000.000.000.000.007.33

7.33 mi, 01:03, 08:31 pace

Rainy Tuesday morning run at the Y. The rain was pretty light, the heavier stuff had stopped and would not start again until after the run. Did just under 5 miles at first, stopped back inside to the use the water fountain, then back out for a bit over 2 miles.

I have to go back for jury duty again today as I was picked to serve on a trial.

Green Silence2 Miles: 7.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.850.000.000.000.000.000.004.85

A.M. - 3.15 miles in the neighborhood, I was really pressed for time

P.M. - I ran with the boys around the neighborhoood loop, another 1.7 miles at an easy pace

Glycerin (red) Miles: 4.85
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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, 00:53, 08:43 pace

Ran with Jamie and Jorge at Longleaf, starting at 5:30. Dodged puddles on the bike path. Had to cut it a little short to get home early. Back to being a bit warm (80 degrees)

Green Silence2 Miles: 6.06
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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

5:30 run around the neighborhood with Jamie so I can be done early enough to get Andy to school by 7:00.  Much cooler out this morning, almost 10 degrees cooler than yesterday, fall is here.

Glycerin (red) Miles: 6.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.120.000.000.000.000.000.0014.12

14.12 mi, 02:09, 09:07 pace

Ran with Cynthia, Jorge and Jamie from Longleaf to Diane's house then into Starkey.

I hung out for a bit at the shelter then met back with Jamie and Cynthia on their way back. Decided it would be a good idea to cut off at least a few miles since I banged one of my toes last night and it turned purple. It didn't hurt to run on it (much) and I'm 90% sure it's not broken but I think a few miles less than planned was a good idea. First nice weather Saturday long run in a while low 70's and lower humidity.

epilogue: a few days later the purple started to fade and it did not hurt nearly as much, so definitely not broken, but still glad I took it easy

Asics Cumulus Miles: 14.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.610.000.000.000.000.000.005.61

5.61 mi ,00:49, 08:41 pace

Run started out feeling clunky, but the last two miles were pretty good, so it was all good in the end.

Glycerin (red) Miles: 5.61
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
220.870.006.505.000.000.000.00232.37
Glycerin (red) Miles: 84.75Green Silence2 Miles: 66.21Asics Cumulus Miles: 70.19Brooks Cascadia Miles: 11.22
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