The Long Run

October 2019

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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: 0.00 Month: 56.41 Year: 1612.73
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
45.856.003.780.780.000.000.0056.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.126.000.000.000.000.000.0010.12

10.12 mi, 1:25:52, Elev gain 169 feet, HR 146 bpm

Today's run was supposed to be 1 mile warmup, 7 miles @ marathon pace, 1 mile cooldown.  But, I had to rearrange things.  Jessica's car wouldn't start last night, dead battery, was able to jump start it, but wanted to get a new battery as soon as possible.  The gymnast had a follow up appointment for suspected broken toe (yup, turned out it really was broken), so I dropped the other two at school, then went to Tires Plus to drop off her car, then started my run from there.  Not an idea place to start running or do faster miles, too many cars to dodge.  So, I ran about 3 miles to get to the Pinellas Trail, headed north 2 miles, then came back running some MP miles.  Actually, did a little over 4 by the time I grabbed my water bottle, so then finished up the 5th mile staying on pace.  Did one easy mile, and then picked it up for one more faster mile getting me back to Tires Plus to get the car.

Faster miles were: 7:20, 7:23, 7:22, 7:18, 7:39 and then after one easy mile, one more at 7:40

Also, the freezer broke and everything started melting.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.150.000.000.000.000.000.008.15

8.15 mi, 1:16:46, 9:25 avg, Elev gain 120 feet, HR 132 bpm

Easy paced run, from Westlake Village to Pinellas Trail via Alderman Rd.  Headed north almost to Klosterman, turning around near the Suncoast Primate Sanctuary.  Took a short break to take some pictures of the gorillas just to make the run memorable.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.270.003.780.000.000.000.009.05

9.05 mi, 1:15:12, 8:19 avg, HR 159 bpm

Workout of the day 6x1k repeats @4:15 (6:51 pace)

Did this workout a few weeks ago, today's went better, it was less of a struggle to make the pace and I could even beat it if I wanted to, but for the most part held back except for the last one.  Warmed up about 2 miles, headed out to the trail near Lake Dan.  2:30 jog/rest between repeats, pretty strict about the 2:30 break (had workout programmed into my watch, can't argue with the beep!).   Splits were: 4:06, 4:04, 4:00, 4:05, 4:04, 3:54

I see some speed coming back that I wasn't sure if it would.  The last 5 added up is very close to a 20 minute 5k.  That would be a huge accomplishment if I could see those times again.  Need to go jump into some 5k's

The two mile jog back to my house was nice.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.850.000.000.360.000.000.008.21

8.21 mi, 1:24:33, 10:17 avg, HR 118 bpm

Easy 8 mile run with Jamie.  Ran in Foxwood and down the trail by Lake Dan.  Finished up with 6x100m strides.  I was surprised by my heart rate, but the weather was nice and it actually was a conversational pace.  Feeling good about my training as it is wrapping up.

Tom has a cross country meet at Crews Lake Park tomorrow, he's been cutting back miles a little to try and get fresher legs.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.250.000.000.000.000.000.0010.25

10.25 mi, 1:37:45, 9:32 avg

Ran in Crews Lake park, doing 2.16 miles before the cross country meet, and then a little over 8 miles after the meet.  Original plan was to run more miles before the meet but there was some unexpected traffic due to an accident.  We were still early, just not as early.  On the second half of my run I got to see more of the park than I have, running as best I could the cross country route.  They have a mini-railroad here with a track that is 1 foot wide. I didn't see any of the trains but I heard they are big enough to ride on.

Tom's Grandma Cindy from Texas was at the meet and Andy rode over with me.  The Mitchell Team took first place with Tom running 17:18 (14 seconds faster than last week) which was a course record for him.  He was third place for the team with Jordan sneaking by him in the home stretch and Jarod coming in about 9 seconds ahead of him (much smaller gap than last week).  Proud of Thomas and the team.

3 years ago, both Andy and Thomas ran in this meet and Grandpa Tom was also here.  They always have a DJ at this meet, so it's a pretty fun atmosphere.  I'll miss coming here next year.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.140.000.000.420.000.000.005.56

5.56 mi, 48:33, 8:43 avg, HR 140 bpm

Taper week, today's run was 5 miles easy pace followed by 6x100m strides.  Ran in Foxwood out to the trail near Lake Dan, headed south for a bit then turned back.

Did the strides at the usual spot in the neigborhood where someone has spray painted a hash mark, 50m, and 100m.  Maybe someone training or maybe utility people.  Today's strides were significant.  A good average pace is maybe 5:30-5:45, with above average around 5:15. 

Today I was at 4:45. 

Not sure why I was faster, hopefully a good sign and not just a fluke.  When I'm running this fast I feel like I'm going to lift off the ground, so I have to concentrate on making the right contact so I'm not using too much energy going up and down vs going forward where I want the energy to go.

My garmin watch gives me some performance stats for vO2 max and lactate threshold which I have no idea how accurate they actually are, but I have seen steady improvements in both, with the reported lactate threshold going from 7:30 back in February (when I wore heart rate monitor for the Holloway Half) down to 7:00 and vO2 max which used to bounce around between 49 and 50 with a 51 every now and then, now holding steady at 55.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.070.000.000.000.000.000.005.07

5.07 mi, 47:12, 9:19 avg, HR 136 bpm

Just 5 easyish miles from Westlake Village, out over to the Pinellas Trail and back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
45.856.003.780.780.000.000.0056.41
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