The Long Run

Week starting Jan 02, 2011

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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 - 3:28:12, 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: 24.57 Month: 59.38 Year: 59.38
Brooks T7 Lifetime Miles: 182.10
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 699.56
GoMeb Speed3 Lifetime Miles: 417.06
Brooks Pure Flow Lifetime Miles: 97.94
Brooks Launch(lobster) Lifetime Miles: 215.84
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
61.631.000.000.000.000.000.0062.63
Nimbus 11 Paris Miles: 9.20Glycerin 8 Miles: 11.10Nimbus 12 Miles: 36.45Brooks Launch Miles: 5.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.200.000.000.000.000.000.009.20

Met up with Dixie at the hilly neighborhood.  Took it easy on the run as that was about all I could do.  Still some coughing at the beginning of the run.   Dixie had to get going for work so we only did about 6.3 miles together.  I did a little bit more to get over 9 for the day.

Average pace: 8:59

Stretched once I got back home including a wii yoga routine.

Nimbus 11 Paris Miles: 9.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.100.000.000.000.000.000.0011.10

I ran with Jenny this morning.  We warmed up for two miles then I was going to tag along with her on the tempo portion of her run.  But when we got going I was having trouble keeping up so I fell back after a mile and then took it easy.  Met her up at the water fountain.  We then ran some more together until she headed home.  I was scheduled for 14 miles but felt that 11 miles was good for today, I'll do the 14 mile run later this week when the 11 was supposed to be.  Right adductor muscle was bothering me again.  This had been ok on Saturday, but I re-aggravated it on Sunday night doing a wii football training drill.

Average pace: 8:43

Short, easy run tomorrow.

I also figured out part of my problem, I just realized that both shoes that I've been rotating between have way more miles than I usually let them get.  So, bought a new pair tonight.

Glycerin 8 Miles: 11.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.200.000.000.000.000.000.005.20

Ran recovery run.  5.2 miles in the neighborhood.  Run was much better with new shoes after realizing I had let the mileage get too high on the other two pairs I was rotating between.  Started out slow and went a little bit faster on the last two miles.

 

Average pace: 8:50

Nimbus 12 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.200.000.000.000.000.000.0013.20

It was raining when I woke up and had been for some time.  There was also lightning and a good bit of wind to deal with, so I headed over to the Y.  Plan was to start out on the treadmill and then maybe head outside if it looked better.

Did 4.5 miles in 36:45 then went outside where the rain had almost stopped, but it was still windy and cold and I realized I was not dressed properly so I headed back inside.

Did another 5 miles in just over 40 minutes.  About 30 minutes into the run my right foot hurt near the big toe and I realized I had my new shoes laced too tightly. Fixed the laces, then finished up the 5 miles, grabbed some more water and did another 3.7 miles a little bit faster.

Average pace: 8:04

Original goal was to get 14 miles in, but this was pretty close and was probably the longest treadmill run I have done so far.

Nimbus 12 Miles: 13.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.680.000.000.000.000.000.005.68

Had to stop and adjust my laces a couple of times so I could run, foot was hurting where the laces were too tight yesterday.  Made the right shoe very loose then I could run.  Good thing today was a short and easy run.

Average pace: 8:33

Brooks Launch Miles: 5.68
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.251.000.000.000.000.000.0018.25

Much warmer this morning than I had expected, so I traded the long sleeves for short sleeves.  Late start this morning, finally got going a little bit after 7:00.  Left from my house and headed up Starkey Blvd. to Starkey Park.   Again, I stopped a couple of times early on to loosen up my shoe laces, almost thought the run wasn't going to happen, happy once I was able to get moving.

First two miles were slow, was afraid the whole run was going to be that way, but was able to go a little bit faster each mile.  I ran into Jorge and Victoria on their way back with only 3.5 miles left for them and a long way left for me.

Hit some wind a few times whenever I was heading west, other than that it was a perfect morning for running.

Made it into the park and started running into some more of the Striders - Melanie, Jamie #1, Big Steve, David, Alex, and some others.  Topped off my two water bottles just before the turnaround.  I was at about an 8:20 pace when I started heading back.

Kept the pace under 8:00 for the return trip and once I had just two miles left, I picked up the pace to 7:20 and 6:50 for the final two miles.

This was my first run in a couple of weeks that I felt really good about (last
Saturday's was pretty good), it was starting to get me down a little bit, although I shouldn't have worried about it because bad runs are just temporary.

 

Average pace: 7:57

Nimbus 12 Miles: 18.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
61.631.000.000.000.000.000.0062.63
Nimbus 11 Paris Miles: 9.20Glycerin 8 Miles: 11.10Nimbus 12 Miles: 36.45Brooks Launch Miles: 5.68
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