The Long Run

Week starting Jan 03, 2010

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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: 17.19 Month: 93.13 Year: 973.73
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 464.72
Brooks Pure Flow Lifetime Miles: 152.32
Brooks Launch(lobster) Lifetime Miles: 557.93
GoMeb Razor Lifetime Miles: 251.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
50.377.000.003.000.000.000.0060.37
Asics Nimbus 10 Miles: 17.85Glycerin 7 Miles: 34.52Brooks Launch Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.602.000.000.000.000.000.009.60

Monday morning showed up a little too quick.  I had the alarm set for 6:00, but woke up at 5:00.  Thought about just getting up but then hoped I'd fall back asleep, but didn't.  Fortunately things turned around and the run went pretty good.  This morning was the coldest morning so far this year, but that was ok since I was going to do half of the run inside on the treadmill.

Went to the Y and did my usual warm up routines and got onto a treadmill for 4.55 miles @ about 8:10 average pace before heading outside.

Two shirts, hat, and gloves did the trick to keep me warm enough.  Was able to get into a decent pace right away and then picked things up for the last two miles.  Total of 5.05 miles outside.

Average pace (outside): 7:22

Asics Nimbus 10 Miles: 9.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.120.000.000.000.000.000.009.12

Cold snap continues here in Florida, but I know it could be worse.  Also, it was good to have someone to run with this morning to get motivated to get out there and run.  Ran with Jenny around the usual neighborhood routes. Wasn't too bad after the first two miles, feeling warmed up except when the wind hit.  Our pace was a bit faster than usual - wanting to get back inside as soon as possible.  We ran together just over 8 miles then I went a little bit farther to make it over 9 miles for me.

Average pace: 8:20

Glycerin 7 Miles: 9.12
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.003.000.000.000.008.00

Met up with Raj, Tim, Derek, and Dougie at the Y this morning and headed over to the track next door at the high school.  Warmed up with 1.5 miles easy.  Goal at the track was 3 X 1600 @ 6:07 each.  I felt a bit stiff and cold even after the warm up so I wasn't sure if I'd make my goals time wise but I was determined to at least put the effort in.

It had been a while since I had any company for repeats.  It was really nice to have some others along.  First repeat wasn't too bad, there was hope.

On the next repeat I thought I was doing better but it ended up being exactly the same as the first.  On the third repeat I felt like I was losing some of my intensity and I tried my best to kick it up a bit and try and finish the third one just a little bit faster, but again it was exactly the same.  So overall it ended up better than what I thought it would be at the start.

6:07, 6:07, 6:07

Finished off with some easy miles come up with 8 miles total for the morning.

Brooks Launch Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.200.000.000.000.000.000.009.20

Ran with two Jenny's this morning.  Jenny and I left from our house and started around the neighborhood and ran with the other Jenny for a bit over two miles before she headed back, while Jenny and I continued on.  I wore two long sleeve shirts and finally almost felt overdressed (at least my top did).  Ran at a pretty good and even pace and passed the run quickly.  I ran with Jenny for a little over 8 miles, then did one more mile by myself.  Continued cold here, but I might be getting used to it.  I might not be able to handle the warm weather when it comes back.

Average pace: 8:37

Glycerin 7 Miles: 9.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.250.000.000.000.000.000.008.25

Falling behind again! (said I wasn't going to do that).  At least it is just with the blog and not the actual running.  We had a one day break from the 30's, pleasantly surprised with low 40's , I'll take it.  Jenny and I ran together.  Just a standard route easy run through the nearby neighborhoods.

Average pace: 8:35

Asics Nimbus 10 Miles: 8.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.205.000.000.000.000.000.0016.20

Mental toughness day.  Showed up at Starkey just after 6:30.  Just missed Keith, Jorge, and Bob, but was there just as Eric showed up.  It was about 34° with a very light rain.  Eric and I got going and my core felt warmed up after 2 miles.  It was really pushing it today to wear shorts.  Eric turned back after two and I continued on.  Ran into Keith, Bob, and Jorge close to the 4 mile point.  Talked to them for a few seconds.  Keith asked if I had just had some dental work, no, my face was just numb, but I sure must have sounded and looked like I couldn't talk.

Took a gel at 4 miles.  The cooler was out of cups so I had to improvise.  Went on further and stopped briefly at the 5.5 mile stop and grabbed a paper cup and stuck it in my pocket so I'd have one. 

It was quite a peaceful morning, no one else out on the trail at all after seeing my friends.  I saw at least 5 deer, and they didn't just dart across the trail.  They ran on the trail in front of me and zigzagged for a while.  The rain never got bad enough to soak me, it didn't even penetrate my clothing.  A few times I would catch the rain with my tongue, and one time I caught a piece of ice!!  (that's not supposed to happen here - although I heard that less than 2 hours north of here there was some snow).

Picked it up the last 5 miles, with the final 3 miles faster than 7:00 pace.

Average pace: 7:32

I got back to the parking lot and it was completely empty.  First time I have ever seen this.  I missed out on the coffe and breakfast breads.  After a few minutes, Joe M. pulled into the parking lot.  He also had 16 miles to do but had seen no reason not to wait until 9:00 - not a bad idea.

Glycerin 7 Miles: 16.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
50.377.000.003.000.000.000.0060.37
Asics Nimbus 10 Miles: 17.85Glycerin 7 Miles: 34.52Brooks Launch Miles: 8.00
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