The Long Run

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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: 20.26 Month: 95.22 Year: 1732.29
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 776.70
GoMeb Razor Lifetime Miles: 446.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
25.6717.090.000.000.000.000.0042.76
Brooks Launch(lobster) Miles: 38.24Brooks Pure Flow Miles: 4.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.030.000.000.000.000.000.006.03

6.03 mi, 1:00:48, 10:05 avg

Ran with Jamie in the neighborhood.  Left my house before 6:45 so I could drop off Jamie's garmin charger before the run - so I ended up getting in a little longer run.  Joe did not join us due to running the Celebration marathon yesterday where he won his age group.

Jessica and her kids stayed at my house so I made sure to stay on schedule and get back home before 7:45 and drove the older kids to school before heading to work.

Brooks Launch(lobster) Miles: 6.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.520.000.000.000.000.000.004.52

4.52 mi, 40:00, 8:51 avg

I went to the Y so I could use the leg extension machine and ride on the stationary bike for a bit.  This is my old knee remedy.  Do this 2 or 3 times a week.  Also will be good if I do some more downhill running.

After the bike and leg extensions I had a nice 40 minute run on the treadmill. 

Sadly, they have gotten rid of all of the yellow treadmills which were capable of a 2% downhill grade which I had used for training for the Super Tunnel Marathon in Washington.

Brooks Pure Flow Miles: 4.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.440.000.000.000.000.000.005.44

5.44 mi, 52:41, 9:41 avg

Ran with Jamie in the neighborhood on usual t-shaped route.  Was nice and cool out.

On the drive to my house I was able to see the Super blue blood lunar eclipse.  It was pretty amazing to see.  I had actually forgotten about the eclipse at first.  It looked like a piece was missing from the moon but it was supposed to be full so I was confused until I remembered later about the eclipse.

Post run, push-ups: 25-25-30, pull-ups: 10-10-14

Brooks Launch(lobster) Miles: 5.44
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.274.000.000.000.000.000.007.27

7.27 mi, 59:58, 8:15 avg

I went right from Jessica's house to Longleaf so I could run on the Starkey Blvd bike path.  I was going to bring a gel for the halfway point but I forgot.  Nice morning so I didn't really need water or anything.  Was good to run non-stop.  First mile was 10:14, last mile was 7:09, with last 4 miles at 7:39 average.

Felt really good overall, no knee problems today.

While I was running Jenny had called to say she had a flat tire and to see if I could drive Tom to school.  I was only about 3 minutes away, so stopped by her house to pick him up, then dropped him off at school.  She was also able to use the combo jump starter/tire inflator I had bought Andy for Christmas to inflate the spare which was also flat.

Brooks Launch(lobster) Miles: 7.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.620.000.000.000.000.000.005.62

5.62 mi, 55:43, 9:55 avg

Easy run in the neighborhood with Jamie.  Slower pace throughout with a small pick up for the last 0.62 miles (8:21 pace).

Post run: push-ups 25,35; pull-ups - did Jacob's routine with 6 each which I completed without a questionable rep at the end.  After a short rest tried a max set but only got 11 this time.

Brooks Launch(lobster) Miles: 5.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.7913.090.000.000.000.000.0013.88

Race stats: 13.09 mi, 1:42:56, 7:52 avg

(warm-up: 0.79 mi, 8:05, 10:11 avg)

Ran the half-marathon in Safety Harbor.  No expectations other than to try and push myself a reasonable amount.  Hoping for 1:40-1:45.  Felt pretty good going out, much better than at the start at NYC marathon.  First mile was 7:57, then had 5 good miles averaging in the low 7:30's.  For mile 7 slowed down a little then even more when I stopped to take a gel, next two miles I missed being under 8:00 and then found one more mile sub 8:00 at 7:44.  On track for another sub-8:00 but slowed down too much on a hill.  After mile 10 I mentally felt done as in "10 good miles is good enough", this made it really tough to even stay faster then 9:00 pace. 

Fortunately, Strider friend Rudy came up behind me, gave some encouragement and said something about locking onto a pace.  He pulled ahead of me but I was able to just concentrate on him and soon forgot about my slow pace and caught up.  We ran together for a bit.  He said his brain was getting fuzzy.  I pulled ahead a little bit hoping he'd hang on with me.  My last mile was finally back under 8:00 (7:53), which was slower than last years last mile but was more of a pick back up than last year.

My new garmin told me I had two PRs today, fastest half and fastest 10k (new garmin knows how to make me feel good).  I haven't run this pace for 13 miles since quite some time ago (maybe last spring?).  I've got some work cut out for me and had some good mental practice at staying in the game.

Lots of fun hanging out afterward with big group from the Striders.

Brooks Launch(lobster) Miles: 13.88
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
25.6717.090.000.000.000.000.0042.76
Brooks Launch(lobster) Miles: 38.24Brooks Pure Flow Miles: 4.52
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