The Long Run

September 2017

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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 - 3:28:12, 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: 17.10 Month: 83.17 Year: 1516.94
Brooks T7 Lifetime Miles: 175.96
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 614.87
GoMeb Speed3 Lifetime Miles: 331.01
Brooks Pure Flow Lifetime Miles: 82.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
76.966.210.000.000.000.000.0083.17
GoRun4 Miles: 23.05Brooks Pure Flow Miles: 3.54GoMeb Speed3 Miles: 13.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.200.000.000.000.000.000.006.20

6.2 mi, 54:30, 8:47 avg

After missing Friday and Saturday due to weather, travel, and being tired from travel and not enough drive to overcome the obstacles I was able to run thanks to my brother-in-law John (might have still run without him but would have probably been boring run up and down his street.

John took Jacob and I to the W&OD trail (Washington and Old Dominion) - rails to trails running/biking trail in Virginia about 44 miles long.

I took off first since I wanted to do 3 miles and John and Jacob were going to run 3.  My garmin is kind of messed up so the battery was nearly dead when I turned it on.  I didn't have a regular watch either so I carried my phone and used its stopwatch (I don't have a running app either).  About a minute and a half into the run I saw a mile marker (have these every 0.5 miles) and hit the lap button on each one (was going to write them down but lost them).  

I started out about  a ten minute/mile pace and was just under 9 minute pace at the turn around.  Weather was perfect and the trail was a pleasure to run on.  Second to last half mile I remember was 3:40 and then I felt like I was going even faster after that.  When I wasn't far from the last marker my phone switched to low power mode and I lost the stopwatch screen, but got it back after pushing some buttons and had the last lap finished in 3:44 which should have been faster if not for the technical difficulties.

John and Jacob were back and sitting on a bench with coffee when I finished, we then headed to a bagel place and I went into the Dunkin Donuts next door so we could bring back bagels and donuts for everyone else.

Spent some time in DC mall area that afternoon to see some monuments before heading to the airport for the trip back.

GoRun4 Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.071.000.000.000.000.000.005.07

5.07 mi, 43:35, 8:36 avg

Ran solo in my neighborhood, out to Trinity Blvd and back and then up and down my street for a bit.  Some of it with Stella (I think just under a mile).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.360.000.000.000.000.000.006.36

6.36 mi, 1:00:07, 9:27 avg

Ran with Jamie, about 6:45ish start time.  Did standard t-shaped route out along the golf course and back.

One of the Striders, Shane, owns a construction company and had posted that they were putting up hurricane shutters.  Jessica has shutters at her house, I was debating what to do and also figured I'd waited too late but I made the call anyway.  They had one opening left for Friday afternoon.  Glad I called and grateful for Shane and his Carlson Construction.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.640.000.000.000.000.000.003.64

3.64 mi, 32:16, 8:53 avg

Short run consisting of running out and back to the gate 3 times (it started out as "I'm going to run at least one mile even though I have a lot to worry about (hurricane) and don't have time - so the trick worked but even one mile would have been better than nothing).  I think the middle part was with Stella.

GoRun4 Miles: 3.64
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.350.000.000.000.000.000.007.35

7.35 mi, 1:04:07, 8:44 avg

Calm before the storm run.  Started  my run about 8:30, very tempting to skip it with things to do and lots of uncertainty about what would happen.  I slept in too late for Joe and Jamie run but she stopped by while finishing up her run.

I was thinking about driving to Longleaf to run from there and Jessica was going to do some walking, but since it got late I said I'd just run from home.  Ran from my house, out past the golf course, to Trinity Blvd then into Trinity Oaks where I saw lots of people putting up boards over their windows.  Ran out a little over 3.5 miles and then turned around.  Run was calming and cleared my head.

Got back home and Jessica had headed out but my wallet and phone were gone.  Slight misunderstanding, she had gone to look for me at Longleaf.  I called her (fortunately she's one of about 4 phone numbers I actually know and can dial).  

We headed out to one of the sandbag centersj at the Seven Springs fire station.  It was pretty well run, self service where they handed each person a stack of bags and as one dirt pile would run low a dump truck would show up a few minutes later.  We filled a bunch of bags then headed to her house to put them around front door and back sliding glass doors.  

I also needed to still find 6 bolts to attach the base for the hurricane shutters at my parents house.  The big stores were closed but maybe the ACE hardware stores were open.  First one had people out front loading their car but the store was not open.  The second one had closed at 12:00 (it was now 1:30).  I was going to have to call my dad and let him know I couldn't find the bolts.  At Jessica's house, after we put out the sandbags I talked to her neighbor for a bit, I mentioned about the bolts.  I asked to see one (I was able to find one that was painted into the base), he said he had some, gave me six of them along with matching nuts.

So, then I headed to my parents house, stopping at a gas station that was open, and also stopping at Wawa for a sandwich (and a beer to go along with the hard work).   It took me about three hours but I figured it out, got both sets of sliding doors covered, and lowered the metal awnings around the other windows and screwed them down.  I grabbed a few more important photos and then was on my way.

Can't remember what I did next but probably more hurricane stuff before turning in for the night and not knowing what the next night would bring.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.120.000.000.000.000.000.006.12

6.12 mi, 55:20, 9:03 avg

Ran with Joe and Jamie this morning.  Legs feeling tired so nice to just tag along with and sometimes behind.  

Today is Thomas's birthday.  He's at Jenny's house and the plans to go out to a favorite Japanese (all you can eat) restaurant were scrapped due to hurrican closures however their neighborhood pizza place was open so it still worked out.  Also, due to school also being closed at USF for the hurricane, Andy was home so that was also a nice gift to spend extra time with his brother.

GoRun4 Miles: 6.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.540.000.000.000.000.000.003.54

3.54 mi, 31:59, 9:02 avg

Ran around the neighborhood loop twice.  It was much cooler than I thought it would be at 75 degrees.   First mile was very slow, rest felt pretty good.

Brooks Pure Flow Miles: 3.54
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.181.000.000.000.000.000.006.18

6.18 mi, 54:54, 8:53 avg

I was attempting to do a mid week longer run (maybe 10 or 11 miles) but I turned back early due to rain which looked like it might have been nasty.

I left my house about 8:00 and while still in the neighborhood saw Stan running back and heard him say something about the coming storm.  At that point it just looked a little cloudy.  As I headed onto 54 I could actually see the rain coming down in the distance.  I turned back just short of 2 miles and was getting a little bit of light rain.   On the way back the rain overtook me and it came down heavy but no lightning or anything dangerous.

By the time I was back in the neighborhood it was done.  I did a little extra then stopped at my house and picked up Stella.  We did about 1.25 miles together with one mile at 7:34 pace.  Dropped her off and added enough to get 6 miles for the day.

GoMeb Speed3 Miles: 6.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.340.000.000.000.000.000.007.34

AM 5.55 mi, 52:55, 9:27 avg

Ran with Joe and Jamie, legs once again feeling tired but mostly during the warm up.  6:45 start time.  Did not add on extra.

After the run picked up Jenny and Thomas at Jenny's house and dropped off Thomas at my house and dropped Jenny off at the airport to go out to Dallas to see her mom and dad (with her dad not doing well).  Will be an extended time with Thomas at my house, longest since a little before the wedding.  Andy is starting a part time job at Busch Gardens so is not coming home this weekend.

PM 1.79 mi, 21:12, 11:52 avg

Run/walk with Stella, pretty good pace for wearing cargo shorts and older running shoes and only running half the time.  Stella seemed to like it also.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.270.000.000.000.000.000.0014.27

14.27 mi, 2:13:17, 9:20 avg

Met Joe and Jamie at back of the neighborhood about 6:00, headed out to 54 and into Longleaf where we ran into Leah and Daisy heading our way to meet up with us.  The bike trail was heavily flooded in portions due to the dumping rain last night so we first did a 3 mile loop in Longleaf.  After that it was light out so we decided to brave the trail.  There are often large puddles after rain but today they were much larger, but still there were some good open stretches so we would cut across the grass and run on the road's shoulder.  We ran out to the bridge and then back to Longleaf where I grabbed my stashed gatorade.

Got back to Foxwood, said good bye to Joe and then Jamie.  I was at about 10.5 miles, so I did a loop through Cameron's point, headed home, walked Sammy and Stella and then ran Stella about 1.25 miles and then did a little more on my own to get over 14 miles.  Legs were pretty tired but at least I got into the low end of long run territory.  Maybe do another Stella loop tonight.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.090.000.000.000.000.000.008.09

7.09 mi, 1:05:39, 9:16 avg

Ran with Joe and Jamie in the neighborhood.  I felt a little bit better starting out than the average Monday morning.  I went the long way home a did an extra loop around the neighborhood.

 

Afternoon: 1.0 mi, 12:19

I went out for a run/walk in the late afternoon, playing aroumd with mapmyrun.  I decided to count it since it was a little faster than a walk.

GoRun4 Miles: 7.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.804.210.000.000.000.000.009.01

AM: 7.21 mi, 1:00:30,  8:23 avg

Ran at Longleaf with the Striders, first time in quite a while.  It was dark but I had my light and the huge puddles from the weekend were mostly dry.  It did smell kind of swampy as well.   I started out feeling really slow (like 11 minute something pace kind of slow), but got a little faster, then stopped at the Aristida water stop and took a gel.  Went out a little more before turning back, averaging about 7:35 pace on the way back with fastest mile at 7:02.  Felt rejuvenated when I finished.  Had some of Clark's delicious coffee before heading home to wake up Thomas (well, maybe he was already awake before I called him).

PM: 1.8, 22:23, 12:26 avg

Run/walk with Stella around the neighborhood using MapMyRun

GoMeb Speed3 Miles: 7.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
76.966.210.000.000.000.000.0083.17
GoRun4 Miles: 23.05Brooks Pure Flow Miles: 3.54GoMeb Speed3 Miles: 13.39
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