The Long Run

Week starting Dec 27, 2009

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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: 19.48 Month: 127.95 Year: 258.19
Brooks T7 Lifetime Miles: 182.10
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 699.56
GoMeb Speed3 Lifetime Miles: 423.66
Brooks Pure Flow Lifetime Miles: 109.57
Brooks Launch(lobster) Lifetime Miles: 390.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
49.184.004.000.000.000.000.0057.18
Glycerin 7 Miles: 17.60Asics Nimbus 10 Miles: 31.35Brooks Launch Miles: 8.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.601.000.000.000.000.000.009.60

I felt cold this morning, even though it wasn't that cold outside.  Running would warm me up.  I went to the Y and did my usual Monday morning routine with an added bonus of a couple minutes on the rower to try and loosen up some more.  Got onto the treadmill and ran for 30 minutes which turned out to be 3.6 miles (8:20 average pace).

Headed outside, where it was now pretty nice out, sunny.  Ran my favorite out and back route from the Y for six miles, averaged 7:38 pace.  One of my socks had a hole on the back of the heel so I had to keep adjusting it to keep the shoe from rubbing against my skin.  Threw out the sock when I got home, I shouldn't even be wearing those socks (non-running socks) when I run.

Glycerin 7 Miles: 9.60
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.101.000.000.000.000.000.009.10

Another good, easy run, this time with company.  Ran with Jenny this morning, she did 7.5 miles so we ran together until almost all the way home, then I added one more loop around the neighborhood.

A while back I was thinking that I did not own a hat with a visor.  I recently came across my Moab half-marathon hat which I had forgotten about, so I wore that this morning to keep warm, which did the trick.  Still able to run with shorts, so it wasn't that cold (high 30's maybe).

Average pace: 8:11

Asics Nimbus 10 Miles: 9.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.230.004.000.000.000.000.008.23

It was a good run this morning.  I spent extra time warming up and getting ready, and once I went outside I felt ready.  This was my first tempo run in quite some time.  I had what seemed like a daunting goal of 4 miles @ 6:33.  I have done this time and distance (approximately) before but it had been quite a while.

Warmed up with 2 miles easy, stopped briefly to take a gel, then got going.  I was able to get on pace and hold it.  Not easy to hold it, but I did.  The last mile started feeling difficult due to a tightness in my calves/ankles area, but nothing terrible.

splits: 6:33, 6:31, 6:20, 6:29

Big confidence booster to finish this run.

Cooled down with a little over 2 more miles at an easy pace.

Average pace: 7:35

Brooks Launch Miles: 8.23
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.250.000.000.000.000.000.008.25

Last run for the month, year, and decade, and first run of a new year of marriage - 15 years today!  Ran with Jenny on a very pleasant morning.  Usual routes around the neighborhood, ended up with 8.25 miles @ 8:33 average pace.

Jenny's Mom thought that I should map out where I could have run this year if I started from Tampa and ran someplace for the number of miles I did this year, so, almost 2700 miles would get me to Boise, ID

HAPPY NEW YEAR !

Asics Nimbus 10 Miles: 8.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Start of the new year.  Nice morning for a running, slept in just a little bit (6:30) and ran with Jenny for a very pleasant 8 miles.  Not too much to report, just did then run and enjoyed it.

Average pace: 8:43

Glycerin 7 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.002.000.000.000.000.000.0014.00

Chilly morning in Starkey park.  It felt a lot colder than it really was (about 39°).  Started running about 6:20 initially with Mike and Eric.  They were just doing 8 miles so I ran 4 miles out with them, stopped for water and then the next group caught up with us.  Got going again with Raj, Tim, John, Derek, David and Keisha.  David and Keisha turned back after one more mile out.

The rest of us continued on, we were running at about an 8:00 average on the way out.  Tim, John and I turned around at the 7 mile point as Raj and Derek went further out so they could get a total of 18 miles.

Average pace: 7:42

Picked it up a bit for the return trip, mostly doing 7:30's with the last mile at 6:45.  Was feeling nice and warmed up by the end of the run, but quickly felt cold at the social hour.  It was good to catch up with Eric and hear about his fast marathon in Jacksonville and wish Mike and David good luck at Disney marathon in one week.

Asics Nimbus 10 Miles: 14.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
49.184.004.000.000.000.000.0057.18
Glycerin 7 Miles: 17.60Asics Nimbus 10 Miles: 31.35Brooks Launch Miles: 8.23
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