The Long Run

Week starting Jan 09, 2011

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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose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

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Miles:This week: 0.00 Month: 0.00 Year: 288.22
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
61.590.004.000.000.000.000.0065.59
Brooks Launch Miles: 19.32Nimbus 12 Miles: 46.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.140.004.000.000.000.000.009.14

I'm trying to get serious about my schedule.  I usually take it easy on Monday's but the schedule said 4 mile tempo run.  I figure this is a good way to get out of the rut I was starting to get in.  Warmed on the treadmill at the Y for 2.12 miles, then headed outside.  Went across the street to the neighborhood where I like to run and started the tempo portion.

I was supposed to do 4 miles between 15K and half marathon pace.  After starting out and still not feeling 100%, I decided I would try to go more effort than pace, and if I happened to hit the paces, then that would be a bonus.

splits: 6:52, 6:42, 6:54, 6:33

So, I felt pretty good that I didn't just take the easy way out but put in some effort and ended up coming pretty close to the range I wanted.

Finished up with a cool down to get me back to the parking lot.

Average pace: 7:40

 Big mid-week run tomorrow (14 miles)

PM - did a yoga video that my wife was emailed.  it was kind of hard to follow and I missed a lot of what I was supposed to do but still managed to get in some good stretching.

Brooks Launch Miles: 9.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.040.000.000.000.000.000.0014.04

Started out with Jenny and we did just over 7 miles together.  Quite a difference from the run one week ago.  Felt a lot better.  Continued on by myself and kept the second half pretty even.  Decent weather and a pretty good run all around.

Average pace: 8:14

Did more yoga in the evening.

Nimbus 12 Miles: 14.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.120.000.000.000.000.000.005.12

Easy recovery run this morning.  Ran with Jenny for the first 4 miles then returned home to get just over 5 for the morning.

Average pace: 8:51

 

Finally did an upper body workout after the run.  I think I'm getting back on track.

Also, in the evening did another yoga workout from the Yoga Journal 21 day challenge

Jenny is doing them also. I think I'm getting some more kinks worked out, hopefully I'll stick with it.

Brooks Launch Miles: 5.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.200.000.000.000.000.000.0012.20

Had to do some improvising on today's run.  I met Dixie at our usual spot and we were going to start out running our usual route, then add some more on later.  I was supposed to do 12 miles and he was going to do between 10 and 12 with me.  I forgot my garmin, and he also forgot his so we would have to guess on the mileage between time, effort, and knowing various point to point distances.

It was also a bit cold, not quite as cold as the day after Christmas run, but pretty close.  Wind was from the north, so we headed south and then would turn off the main road and cut through neighborhoods for protection from the wind.

Stopped at the Y about 5 miles into the run for an unscheduled pit stop, then got going again.  We ran through Lansbrook and stopped very briefly at the lake park for a sip of water then continued North.

Back to the car, where we estimated just under 10 miles.  Dixie had to go, so I continued north up the trail along Eastlake road for about 1.25 mile, wind was really hitting me pretty hard and cutting right through my thin gloves.  Then, once I turned around, it was as if I had imagined the whole thing and the air felt quite nice.

Average pace: 8:55

Foot problem with my right big toe was a back a little bit, need to keep those laces extra loose for a while longer.

 

Did another Yoga routine in the evening, about 20 minutes long.

Nimbus 12 Miles: 12.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.060.000.000.000.000.000.005.06

I slept in a bit and didn't get going until a bit after 6:30.  Actually, I was up earlier, waking up when Jenny woke up for her twelve mile run but decided to get back in bed for a few minutes, which turned into a few more minutes than planned.

I felt great on the run without my oftentimes slower start.  Went a little faster than prescribed recovery run pace but I wanted to enjoy the easy feeling by not trying to adjust the pace up or down.

Average pace: 8:05

Brooks Launch Miles: 5.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.030.000.000.000.000.000.0020.03

Cool but not cold morning.  Met up with Dixie, Raj, and Raj's friend Mike 6:00 am in Coachman park in Clearwater.   Got going pretty quickly, up the helix onto the Clearwater bridge and towards the beach.  Great morning for a run.  Especially wonderful view of the waterfront from the top of the Sand Key bridge.  Headed south a few miles then turned left towards the mainland and over the Belleair bridge.  Stopped at the Belleair town hall to use the water fountain and bathrooms there.  Talked to a few other runs, one of whom trained with Dixie 10 years ago getting ready for the Disney Marathon.

Headed up north a little bit farther until I was almost at 10 miles (near the Belleair country club golf course), said good bye to the guys and turned back the way I came (they were just doing a 13 mile loop course).

Felt pretty good for the next 3 miles, then felt tired and had difficulty keeping the pace.  Stopped briefly, stretched, relaxed, then kept going and soon felt better.

Felt good on the final ascent back up the Clearwater and managed to pick up the pace even more on the way back down.

The run felt a little rough at times, but it was a great morning, had some running buddies for 10 miles, and things could have been much worse.

Average pace: 8:15

Nimbus 12 Miles: 20.03
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
61.590.004.000.000.000.000.0065.59
Brooks Launch Miles: 19.32Nimbus 12 Miles: 46.27
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