The Long Run

Komen Race for the Cure 10K St. Pete

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: 0.00 Month: 117.60 Year: 1754.67
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
188.710.006.320.000.000.000.00195.03
Green Silence Miles: 7.71Nimbus 12 (new) Miles: 99.64Ghost3 Miles: 68.76Brooks Launch (black) Miles: 15.92
Race: Komen Race for the Cure 10K St. Pete (6.2 Miles) 00:41:55, Place overall: 13, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.390.006.320.000.000.000.007.71

41:55, 14th Overall

Perfect conditions on a day to support a great cause. My first race since Boston, and first race where not injured in quite some time.

I wouldn't say I had low expectations for this race, it was more like no expectations or even no concept of expectations.  All during May I was running mid 20's for mileage and it was getting worse and worse with the hip area pain.  I kept on taking time off but nothing seemed to work.  But eventually with some exercises that Jenny showed me from an article by coach Jay Johnson and a month of physical therapy I think I'm back to normal and hopefully better than I was before even when not injured.

Before the race I did a 1 mile warm up.  It was a beautiful morning with the sun rising up over Tampa Bay, looking out from Vinoy Park.  While it was still dark the pier was illuminated with pink lighting in honor of breast cancer awareness.

I went out way too fast the first mile but it felt great (6:13),

the other miles were:  6:35, 7:00, 6:48, 6:46, 6:40 with the last bit after mile 6 in 6:01 pace.

Two minutes slower than my PR but a very lifting race.

Running the first mile actually felt like one of the best first miles of a 10K I've run.  But, after the first mile I couldn't quite hold on and needed to readjust and I just focused on keeping it under 7:00, which I did except for the third mile which was up hill.  I got passed by a few people here and there up to about the 4th mile.  There was a woman that passed me that I almost caught up to a few times but eventually she got away from me, finishing about 20 seconds ahead of me to be the overall first female.  There was also a guy that ran up behind me and said "are you Mark?", he said he was in my age group and that I usually beat him (his name was Steve).  He also said he was supposed to be running with his wife but he got a little carried away.  I said I think that today was the day he might get me.  He told me to follow him which I did for a while but he got away from me.

I think I can scratch off the (injured) now.

Green Silence Miles: 7.71
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.480.000.000.000.000.000.006.48

6.48 mi 00:59 09:05 pace

Ran with Lisa R. this morning, met her at 6:00 after she had already done 2 miles. We were a little fast at first but then slowed it down after the water stop. She got to see gate game interval. It was cool enough out that I actually felt a bit cold.

Nimbus 12 (new) Miles: 6.48
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.060.000.000.000.000.000.007.06

7.06 mi 01:05 09:10 pace

Cool morning run with Lisa R. , Chris H. , Carin, and Cherise for a bit. I was looking forward to an easy slower run which we did for the most part except when Lisa realized she was a little on the late side she said "interval!" and took off (with about two miles to get home), Chris and I ran after her but never did catch her.

Ghost3 Miles: 7.06
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.800.000.000.000.000.000.006.80

5.8 mi 00:53 09:05 pace

Wide awake once the alarm went off so I didn't go back to bed at all but got ready while Jenny got ready for work, then I did the "lunge matrix warmup" before heading outside. Ran the loop, then saw Cherise, who I was not expecting. Headed back home just in time for Jenny to come back from work and Lisa to show up. We then did an easy out and back to the water fountain.

 

PM - went to Jenny's boot camp at Flex One.  Great class, a little different this time where each person had to go through a series of exercises to complete a level, done at each person's own pace.  last part included alternating running a lap and jumping rope 50 times.  So, with the lap warm up it was another mile of running in addition to the great workout.

Nimbus 12 (new) Miles: 5.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.160.000.000.000.000.000.007.16

7.16 mi 01:03 08:45 pace

Great run this morning! Started off with Jenny , Chris H. , Lisa R. and Cherise. We ran together to the water for a quick drink, headed back where Jenny split off to head home, then Chris and I went out for some more. Weather was very nice and my legs felt better than they did yesterday.

 

On Saturday, Jenny will be doing her first ever 50K trail race at Croom

Ghost3 Miles: 7.16
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.150.000.000.000.000.000.0014.15

14.15 mi 02:05 08:51 pace

Woke up to say bye to Jenny as she left for the 50K, did not go back to sleep so I started running a little bit early. Did about 3 miles alone then stopped by Jamie's house and then we ran eight miles together. I forgot to restart my watch for about 4.5 miles but I was able to get the approx time/dist from Jamie. After the eight with her I ran to where Jenny had left the car. Pretty fun run, probably one of my more enjoyable completely in the neighborhood long runs, and my longest run since Boston.
Oh, yes, and I did the lunge matrix before the run for a warm up since I had the time available.

But the big event of the day was heading up to watch Jenny finish her 50K race.

After the run I got ready and took the kids to bowling.  We left before the third game so we wouldn't be late to see Jenny's finish.  Got up there in plenty of time.  The race was at a place called Croom which is just outside of Brooksville.  They had a 16 mile "fun run" and a 50K.  I've known a lot of people of have been to Croom and everyone has always raved about it but I had not actually been there before.  The place was amazing.  Which is good since I recently signed up for the spring 50K race there.  I might even be back sooner for some training runs and a newer race there which takes place in January.

We hung out at the finish line and waited for Jenny and her friend Sean who were running it together.  They appeared out of the woods a few minutes early of their goal both looking strong.  Then everyone hung out and enjoyed a great atmosphere and some pretty awesome hamburgers.

 


Nimbus 12 (new) Miles: 14.15
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.130.000.000.000.000.000.005.13

5.13 mi 00:44 08:37 pace

I took the dogs for a walk in an extremely light drizzle and was thinking about how perfect it was for running. Jenny said, then why not go for a run. So, spur of the moment I headed out for a quick 5 miles, no music, no shirt, no gels, no water (I thought about no Garmin but wanted to get in at least 5). The rain got a bit heavier but I didn't care, I was just happy to be running.

It's been quite a long time since I've run on Sunday, and about three years since I've run on the day after a long run.  I felt good after this run and even the next morning.  I've been staying on top of strengthening, stretching and hip mobility exercises and it has really been helping.

Monday will be my day of rest from running this week.

Ghost3 Miles: 5.13
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Super awesome boot camp with Jenny at FlexOne. Good sized crowd and great combination of exercises. Even the dreaded burpees felt good and my bicycle crunches have never felt better. I've noticed a much improved core compared to how it has felt for the last few years.

I had always felt like I was either on the verge of some sort of core pain or recovering from some minor injury.  Through the PT I completed in August, some reading I've done, and lots of good advice from my wife and personal trainer Jenny I came to the realization about how much more than just "abs" makes up the core.

I'm very appreciative that I've been able to use the "opportunity" that injury gave me to become a stronger runner and person.

Add Comment
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 08:34 pace

Ran the neighborhood with Lisa R.  I did a short 0.27 warmup before she arrived, then we did 7.06 together at a slightly quicker pace than usual. I did one gate interval but just missed it, but then another car came through. We did part of the C shape nbhd, but not all, just enough to get 7 miles in.

 Lisa didn't have her garmin with her and I was setting the pace, she said it was ok that we were going faster (she's usually more around a 9:00 or slower).  She's tough though.

 

Jenny is off this week (at least until Friday) from running after doing the 50K.  When she walks now I can't tell she just did a 50K.  She's tough though.

Nimbus 12 (new) Miles: 7.33
Comments(3)
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 01:20 08:50 pace

Started out with Lisa R, then met up with Jamie. We ran a pretty relaxed pace and extended out the route a little bit. Ran past my house on the way back almost to the park before turning around. It was a nice morning for running and we saw a perfect sunrise.

In the evening I did another of Jenny's boot camps at FlexOne.   Felt really good tonight and enjoyed the workout.  The cardio portion had some stations which we went through once and then we had a choice of going through them again if there was time.  I volunteered for another round and at least one other person did also.  I hope I wasn't being too annoying for the people who did not volunteer for another round.  However, everyone there is a good sport, and even when doing slight complaining seem to really appreciate the workout.

  Now I need to post something that I meant to post back in the spring and have regretted not posting ever since.

When starting up training to get ready for Boston, I got off to kind of a rough start trying to stay on schedule while away for the holidays, then coming down with a pretty bad cold that lingered for weeks.  I also had the start of a groin injury which would later come back to haunt me.

However, one day in March I think, it felt like things were starting to turn around and go well.  And there was one morning I went out for a run and it was the perfect morning.  I was doing a relaxed easy run and the sun was coming up.  I thought back to when I was in third and fourth grade I was in the choir.  One of the songs we sang was "Morning Has Broken", made popular by Cat Stevens (I think someone else originally wrote it a long time ago).  I was thinking about that song that nice March morning and I promised myself I would blog about it.  Well, I never got around to it, and then shortly after that my training went down hill, and things seemed to fall apart.  It took quite some time before things got back on track as far as my running goes.  I guess at the time I didn't fully appreciate how good things were.

 Things are pretty good right now (not perfect, but better, and overall pretty good) and this morning was a nearly perfect morning, so, a little bit late but better late than never.  Here's to the song "Morning Has Broken"  and it's message.  I hope I never forget it.

 


Ghost3 Miles: 9.10
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.010.000.000.000.000.000.006.01

6.01 mi 00:55 09:13 pace

Ran with Chris H. and Kathryn in the neighborhood. They both arrived from different directions at the exact same time, one by car and the other on foot. Few drops of rain right away, then it fluctuated. A bit of lightning in the distance, enough for everyone to cut it short a little bit.

We had been running slower, but picked it up a little bit for the last two miles to bring the average from about 9:30 to 9:13.

If it wasn't so dangerous to run outside with the possibility of lightning I would want to do it more because it is certainly amazing to see.

 It was still dark when we finished but I could see the sky starting to break and it later turned into a nice pleasant day (even a bit warm for my parents who have just made their return to Florida along with the annual snowbird migration

Nimbus 12 (new) Miles: 6.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.440.000.000.000.000.000.005.44

5.44 mi 00:49 08:56 pace

Nice run with Jenny and Lisa R. this morning. I did about a mile warm up first, then Lisa showed up just as Jenny was getting back. We ran out easy to the water stop and back then I ran just past Lisa's house. It was nice having Jenny back this morning, seemed like longer than only 8 days since the last time we ran together!

After the run, I did various upper body exercises as well as most of the post run routine from Jay Johnson (the sequel to the lunge matrix which is done before the run).  It's from a Running Times article called "give me 15:".

 I also did my first practice at a one arm chin up.  This is probably a totally useless pursuit but you never know.  When Jenny saw me doing it she asked me why?? to impress friends and family? lol

No, not really it's just a small fitness goal.  I've been going a long time without any goals or with goals that were only running related.  I'm hoping if I can set and achieve some small goals it can lead to better things.

Jenny had to be into work for a client, so I biked Thomas to school.  It's kind of fun and a nice time of the morning to share.  Things have changed a lot from two years ago when both boys biked to the same school.  Now it is just Thomas for the rest of this year and next year.  I'm going to enjoy it while it lasts.  Although I get into work a little bit later when I bike him it is worth it and I can still try to finish a little bit early on Friday.  When I had the chance in the past to get in early I didn't always take it and would end up staying later.  So, I'm going to do my best to balance things out from here on.

Ghost3 Miles: 5.44
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.010.000.000.000.000.000.0021.01


21 Miles!!


Totally spur of the moment decision to go long. Jenny's friend Jamie was planning on 18-20 and I figured why not go along. The weather was great. We took it easy and literally kept it conversational the whole way. I looked at the pace about 3 times - 9:27 avg in the first few miles, 9:21 at the turn around, and 9:16 overall at the end. Almost forgot to turn around after going out 10 miles which is why we ended with 21 miles. Hopefully Jamie feels ready for NYC marathon now.

As far as time on my feet goes, this was possibly my longest training run, even though it was more of a "fun run" than actually training for anything.

We saw two deer while in Starkey park just as it was getting light out.  We also saw lots of people we know including Tatoo Mike, Andrea, David J, Elizabeth and Carin and many other people.

21.01 mi 03:15 09:16 pace

This run was probably one of the most enjoyable long runs I've had.  The pace was not fast but it was not that slow either.  Everything about it was perfect, despite the fact that I was awake between just after 12:00 and 3:30 last night.  I had fallen asleep ok at first, then just after midnight heard steps upstairs.  Very fast steps but kind of light, too.  I went up stairs to check on the boys who were fine and nothing seemed out of place.  As I thought about it, I realized that it must have been a squirrel scampering across the roof.  After that I was in and out of bed.  I read another chapter in Harry Potter Chamber of Secrets , checked the weather on the computer for the morning, as well as my email, got a drink of water and all that stuff.  I eventually managed to get back to sleep and woke 5 minutes before the alarm clock.

 I also had time to contemplate various things, both running and non-running related.  I thought about the time off that I had to take from running and whether I define how I run or if my running was defining me.  In the end I decided that no matter what the truth was from now on I would define my running and I would use it as a tool.  I also thought about how I finally have the stronger core (although could use more work) that I vowed to get 4 years ago but somehow never found the time to do.  There's lots of things like that.

 The next morning I found out it wasn't really a squirrel but my oldest son said he had to take a quick trip to the bathroom and stumbled over some things while in the dark - mystery solved!!

Nimbus 12 (new) Miles: 21.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

 

I woke up as Jenny was getting ready to go for her run, but I was wide awake.  I used to be able to go back to sleep and laze around a little bit before the kids started telling  me to get up.

I kind of wanted to go for a run but thought better of it since I ran 21 miles yesterday.  I felt great and don't feel sore at all today but still didn't want to push my luck.

So, I took Sammy out for a walk as the sun was coming up.  He didn't want to walk very far because he was concerned about his "sister" Barbie who did not finish all of her food.  They both act kind of funny when there is a partially filled bowl of food sitting around!

It was also nice to go for a walk as the sun was coming up to see the sky changing from dark to light and see some interesting swirly clouds.  This past week I was talking with two of my running friends as we were finishing up and it had just gotten light.  We all agreed that one of the best parts about running in the morning and having to get up early is the sunrises, they go a long way to making getting out of bed easier.

Ok, now I'm going to make pumpkin waffles to celebrate fall.  I stopped by the store on the way home from work on Friday to make sure we'd have the ingredients.  There's not too many things that I know how to prepare, but I do love waffles!

 

D'OH!!  out of sugar, so no waffles this morning.  If I knew how to substitute better I would figure out how to replace the sugar with syrup or something that we have.  Hmmm, syrup inside the waffles and then poured on it, sounds pretty good actually.

Later, we'll be going to the newly opened Legoland Florida with the whole family!  Should be a fun time.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.100.000.000.000.000.000.008.10

7.1 mi 01:03 08:50 pace

Planned on "sleeping in" until 6:00, but my body popped awake at 5:37 as if I had just slept through the 5:30 alarm. So, got going but was a little slow in getting out the door. Ran the loop then out to the water stop. Just as I got there someone jumped out at me from around the corner. After a brief moment of terror (better than coffee to wake up!), I realized it was Lisa R. , we ran together about 3 miles, then I finished the loop the rest of the way home.

After the run, did some hip mobility exercises, and then some upper body weight type exercises, including 3 sets of pull-ups weighted down with a 20 lb dumb bell, some pushups, presses, and curls.

PM - did a boot camp class at FlexOne conducted as usual by my beautiful wife Jenny. She has really built up that class and made it fun and challenging. I keep noticing big improvements in my core strength and non-running stamina.

So, another 1 mile in the evening.

Thanks Jenny, I love you!! You are amazing.

Ghost3 Miles: 7.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.490.000.000.000.000.000.005.49

5.49 mi 00:49 08:52 pace

Nice quiet run with Jenny and I. Pace felt comfortable. First run on a Tuesday in quite some time when no one was joining us, but it's nice to do that sometimes.

I'll always take a run with Jenny whenever I can.

Nimbus 12 (new) Miles: 5.49
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.360.000.000.000.000.000.008.36

8.36 mi 01:15 08:58 pace

Started out with the big crew of Jenny , Lisa R. , Kathryn L. and Jamie, ran out the usual route to the water stop. It was pretty humid out which made the running a little bit sluggish. Kathryn instigated running the "hill" after the water stop. Most of the group headed straight back, then I ran with Jamie to gate game neighborhood and then back.

Ghost3 Miles: 8.36
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.700.000.000.000.000.000.007.70

7.7 mi 01:08 08:53 pace

Cool and a little breezy, but very pleasant. Short sleeve shirt was almost not warm enough. Ran with Jenny and Chris H. this morning. Jenny turned back at the water stop, then Chris and I did last gated neighborhood and the "C" shaped gate.

Nimbus 12 (new) Miles: 7.70
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.070.000.000.000.000.000.007.07

7.07 mi 01:05 09:09 pace

Started out with Jenny and Kathryn L. Last night I was thinking about not running today but changed my mind this morning, and figured I would at least go out for a short run. Didn't want to miss a run with Jenny. At the water stop, Kathryn was thinking about doing more miles, so I volunteered to go with her. So, from no run, to short run, to 7 miles was how it evolved. Take the opportunities when they come up. Nice, relaxed run at a comfortable pace. Thank you Jenny and Kathryn!!

Ghost3 Miles: 7.07
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.420.000.000.000.000.000.0011.42

11.42 mi,  01:3, 9 08:38 pace

Ran by myself in Starkey park on the hiking trails. This was my fourth time running off road. Sean K. had taken me three times before. This was my first solo run there. I wanted to try learn it for myself. Nice, cool 50 degrees at the start, fumbled around in the dark, then followed the sun east once it was up and made it to the 4 mile water stop (took me 6.8 miles), return trip was much quicker and more direct. Felt great once I made it back. Ready to get back out there again soon.

Shoes were a bit muddy when I got home, but it was worth it.

After the run, put the old kitchen table out on the driveway for sale, and someone bought it in half an hour.

 Then headed over to youngest son's Tae Kwon Do belt test.  He almost didn't get to take the test since his forms needed a little bit of work.  But, he was able to convince the instructor that he was serious about doing a good job and was able to take the test. During the test his forms never looked better.  Had a lot of focus and intensity. 

Celebrated with dinner at B.D.'s Mongolian Grill that night.


Nimbus 12 (new) Miles: 11.42
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.000.000.000.000.000.000.001.00

I didn't run this morning, thought a day off might be good just so I could know that I could take a day off if I wanted to.

I did take Sammy for a walk, and then did some weights around the house, and some core work.

 In the evening I went to the boot camp that my wife teaches and had a great workout there.  It included one mile of running, which was a warm up lap before class, and then the cardio portion which was 3 times doing a lap followed by 50 jump ropes.  I can almost make it through 50 rope skips without missing.  Much improved from where I started!!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.980.000.000.000.000.000.005.98

5.98 mi 00:53 08:54 pace

Ran with my favorite running buddies Jenny , Chris H. , and Lisa R. as well as a run into Carin and Cherise (pretty much anyone who runs with me is a favorite running buddy). Nice cool weather and good times. I couldn't ask for anything else, I want to clone this run.

This was the first run since Jenny's 50K where we ran together and her spirits about running were better.  She had been suffering from dead legs or something.  Tough to run on those.  Was very happy that her legs were back to normal.

Ghost3 Miles: 5.98
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.460.000.000.000.000.000.005.46

5.46 in 47:33, 8:42 pace

Ran with Jenny and Lisa in the neighborhood.  We ran together until almost all the way home then Jenny said she had to stop and walk and told us to go ahead.  I made it part of the way back home but then told Lisa I couldn't leave her there.  It wasn't very far from home and she told us to go ahead, but it just didn't feel right.  Wasn't sure if she wanted me to come back for her but it felt better to err on that side.

This morning was the first time that I wore my Brooks Launch in a while and felt good in them.  When I was on my way to injury it seemed like a needed a more cushioned shoe, but today they felt fine.

 

PM - Did Jenny's boot camp, partnered with Sean as usual on Wednesdays.  Good workout except I kind of bombed out on the boat pose contest at the end where my legs started shaking after just 1 minute and I could just hang on for about 1:30.  No extra laps tonight, just the warm up lap (1/4 mile).

Brooks Launch (black) Miles: 5.46
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.360.000.000.000.000.000.006.36

6.36 miles, 56:28, 8:52 average pace

Ran in the neighborhood with Chris H. this morning.  Jenny is tapering this week for her marathon at the end of next week (Savannah R&R), and Lisa was going to run later.  Perfect temps for running.  Kept the pace EZ.

Shower, quick post run mobility exercises, and then left early-ish for work, so dropped off older son at his bus stop and stopped by the Vet's office on the way to work to get Barbie some pain pills.  She's hanging in there but her appetite is eroding away a little bit more each day it seems.

Ghost3 Miles: 6.36
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.460.000.000.000.000.000.0010.46

10.46 in 1:30:55 , average pace 8:42

Light ran this morning, actually alternating between light rain and no rain.  Headed out just after 6:00 with Jenny and a group of her friends.  We ran into a couple more people that we know.  But shortly after that, everyone decided to turn back early because it looked like there was some heavy stuff on the radar.  I was going to turn back, too.  Jenny said why?  you usually don't mind running in the rain.  I usually don't but there have been a few times when I wished I hadn't but if it stays nice and light.

So, when we got to where everyone else was splitting off to go home, I kept on going and decided I'd turn back (or seek shelter) if it got really bad.

It never did get bad.

I headed a couple neighborhoods over, where I don't run much anymore.  I saw my friend Raj out running.  He was out doing a quick loop from the Y before lifting weights.  I talked him into joining me.  We talked and caught up on things.  It was a bit of luck to run into him like that.

Kept the pace easy and relaxed.   I had only been planning on about 6 or 7 miles this morning but ended up with a little over 10.  So, take it when you can get it.  It's nice when you run and it feels good, feels so good that you run more than you planned to run just because.

Brooks Launch (black) Miles: 10.46
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.250.000.000.000.000.000.0014.25

14.25 mi 01:59:40 08:23 pace

Ran up Starkey Blvd to the park and back with Raj. I forgot to set my alarm but woke up when Raj texted me to say that he was running late. Started at 6:00 instead of 5:45, so not too bad. Light rain most of the run but pleasant.

After the run, took Thomas to bowling since Jenny had an early client to see.

In the afternoon we took turns spending time with Barbie.  She was not able to walk, so Jenny carried her out in the backyard.  It was a nice day out.  I sat down with her for about an hour or so then took the kids to their afternoon music lessons.

After the music lessons, we gathered the kids together and said it was time.  So, we all went to the weekend vet together to say goodbye to Barbie.  It was a sad and tough time for everyone.  It's time to remember the good things, let go and move on.  She will be missed.  It's times like these to remind yourself to appreciate what you have before it's gone.

 More here at Forward Progress blog

Nimbus 12 (new) Miles: 14.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I did not run today, but went to the Y to do some weights which I haven't done in a long time.

I've been doing some weights at home as well as the strength training workouts I do at Jenny's boot camp, and occasionally I can sneak in some heavy lifting at Flex One if it is slow (which doesn't happen very often).

I warmed up on the bike for about 10 minutes, then I did:

  • 5 sets, 5 reps bench press 145lbs
  • 5 sets, 5 reps shoulder press, 95 lbs
  • 3 sets, 5 reps pull-ups w/ 35lb weight, then 1 set 10 reps w/ no weight
  • 1 set of seated rows
  • 3 sets of ez bar curls, super-setted w/
  • 3 sets dumbbell tricep extensions
  • 4 sets leg extensions
  • 1 set side raises
  • 1 set front raises

I was going to hop on the treadmill to run a mile and "zap the zero" for the week, but I ran out of time.

This was the first time I tried weighted pull-ups in public.  It felt very awkward, I put on one of those belts with a chain around it.  At home I've been holding a 25lb dumbbell with my legs.

When I got home I did a few leg exercises with the 25 lb dumb bells, some squats, lunges, and 5 trips up and down the stairs.

Why the weights?  I'm looking at doing an off road ultra in a few months and am trying to make myself stronger all around.  I'm hoping that embarking on this endeavor will bring me new places and help me to grow.  However, maybe it will just end up being a "been there done that" type post, but I'll never know if I don't go!

Yesterday, I put in some jump rope practice and made it into the 70's a couple of times for non-stop rope skipping.

Happy Halloween Everyone!

(I was in charge of the decorations this year, so they are kind of lame but better than nothing!)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
188.710.006.320.000.000.000.00195.03
Green Silence Miles: 7.71Nimbus 12 (new) Miles: 99.64Ghost3 Miles: 68.76Brooks Launch (black) Miles: 15.92
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com