The Long Run

March 29, 2024

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Location:

FL,

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: 24:19:44 (1/2022)

Marathons:

  • Treasure Coast Marathon (FL) - 3:39:51, Mar 2021
  • Towpath Marathon (OH) - 3:35:26, Oct 2019
  • Jacksonville Marathon - 3:31:10, Dec 2018
  • NYC Marathon - 3:49:12, Nov 2017
  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Utah Valley - Jun 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  three (welcome Charlotte Dani on 8/10/20) awesome kids and stepdad to three almost as awesome as my own kids.

I have a brown dog named Stella, and three cats - Catty, Tortie, and Esperanza.

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 20.88 Month: 54.08 Year: 342.30
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
7.803.000.000.000.000.000.0010.80

Somewhat typical Monday morning run.  10.8 miles - 1.5 treadmill, 7.8 outside, 1.5 mile treadmill.

Went to the Y, warmed up on the bike, 2 sets of crunches on the ball, then onto the treadmill for 1.5 miles.  Looked like it was getting warm outside so figured I'd better get going.   Based the route on my favorite 6 mile route with some extra added on.  Did a few fartleks to try and wake up the legs, it seemed to help a little bit.  I used a new water bottle today.  Actually, the bottle itself is a lot like ones that I have but this one came with a strap on it so you don't actually have to grip it with your hand.  It was better than just holding a bottle but not as good as carrying nothing in your hand.  I'll try it again for a longer run and see how it does.

Average pace outside: 7:48

After being outside, cooled down with another 1.5 miles on the treadmill, a few minutes on the arc trainer and finished up with 3 sets of leg extensions.  Inflict workout tomorrow!

Asics Gel Equation (new) Miles: 10.80
Comments
From Bec on Mon, Aug 03, 2009 at 10:58:59 from 67.177.35.60

This is a great typical Monday workout. What race are you training for?

From Carolyn in Colorado on Mon, Aug 03, 2009 at 11:23:46 from 24.8.167.243

Just curious. Why do you mix treadmill and outdoor running in the same run?

From jeffc on Mon, Aug 03, 2009 at 11:24:25 from 167.207.128.101

Nice start to the week Mark!

From Mark on Tue, Aug 04, 2009 at 22:30:21 from 173.168.88.68

Jeff, Bec, thanks!

I am going to do (but have not signed up yet), the Space Coast marathon at the end of November, it is in Cocoa Beach, FL

Carolyn, about once a week or so I like to do part of my run on a treadmill for a few reasons. For one thing I'm hoping it will teach me to run a steady pace. It's a good warm up and cool down for the "real running", and is easier on my body. It's not as good as running on the road as far as training goes so I try not to do too much of it.

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