The Long Run

Week starting Feb 08, 2009

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
46.636.004.000.000.000.000.0056.63
Asics Gel Equation Miles: 21.43Glycerin 6 (new) Miles: 26.17New Balance 825 Miles: 9.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.140.000.000.000.000.000.0011.14

Weather is back to normal temps for this time of the year.  Pleasant mid 40's this morning, much appreciated.   Went to the Y, did some of the usual warm up and stretching before getting onto the treadmill for 4.1 miles at about an 8:05 pace.

Headed outside for another 7.04 miles.   Out and back course (mainly) down Wyndtree, with a little extra added on around Kinsmere loop before heading back to the Y.  Everything felt good today. 

Average pace for the outside portion: 7:36

This was a longer Monday run than I have done in a while so I was glad it didn't seem that long, I guess I mentally adjusted to the distance beforehand.  The nice weather and the slightly shorter long run on Saturday also helped.

Asics Gel Equation Miles: 11.14
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Great morning for running.  Temperature was perfect, partly sunny,  no wind.  I ran alone this morning and did the route which I usually do on Thursdays.  Usually I meet Dixie on Tuesdays at the Lansbrook Y but he could not make it today.  Maybe we will run together on Thursday.  It's nice to do at least one midweek run with someone else, but if not it is not so bad. 

Ran onto 54 to Starkey Blvd  bike trail and then back home.  Started out at an easy pace for the first two miles, then bumped it up a little bit after that.   Mostly resisted the urge to speed up, mindful that this is an easy day even though I was feeling good.   So, the compromise was that it was a little bit faster than planned but not much.

Average pace: 7:46

Felt good overall, so far so good with slightly higher miles this week.

Got back home and did 3 sets on the perfect push up.  Also did some stretching.

Glycerin 6 (new) Miles: 10.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.030.003.000.000.000.000.009.03

Joe was able to run with me today.  We met up at the Y at 6:30.  Nice morning, mid 50's, no wind.  We warmed up with a couple of easy miles, then did 3 fast miles around the Kinsmere loop.  Ran 6:20, 6:12, and 6:13 with about 0.4 mile recovery pace between.  Did a few more easy miles.  I had thought about doing just a 3 mile fast tempo, but this worked out well since we weren't running the exact same pace and could catch back up during the recovery portion.

The faster miles made the run go by faster (not just for the obvious reason!) because it kind of breaks things up.  It felt good to open up and stretch out the legs.

Average pace: 7:54

Easy paced run tomorrow probably alone.

New Balance 825 Miles: 9.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.293.000.000.000.000.000.0010.29

Great run this morning.  I ran alone.  Still no Dixie, he has had to do his runs very early due to his new job.  He is serious about getting his runs and doing well at his upcoming marathon.

I went to the Y, did some biking and stretching and core then got onto a treadmill.  Did 4.18 miles at just under an 8:00 average pace.

Headed outside where it was the warmest morning we've had in a while, mid 60's very humid but overcast and a slight breeze for cooling.   Did my new favorite 6 mile out and back course.  Felt really good throughout the run, starting off at 7:42 pace, had 3 miles in the middle at just under  a 7:10 pace.

Average pace (outside): 7:20

Returned home and did some stretching, some more core work, and 1 2-minute drill on perfect push ups.

Rest day tomorrow and 16 miler on Saturday.

I finally bought my planet ticket to get out to the Canyonlands half marathon in March.  This time procrastination paid off and the price was lower then when I first started looking.

Asics Gel Equation Miles: 10.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.133.001.000.000.000.000.0016.13

Best morning for running in Starkey park for a while, not cold at the start - right at 50 degrees.  Wore short sleeve shirt, felt warmed up after 1 mile.   A bunch of us started out together - Keith, Dixie, Joe, Eric, and Mike.   Eric and Mike quickly pulled ahead.  At two miles Joe and I picked up the pace slightly in front of Keith and Dixie who were running longer than us today (21 vs. 16).  5th mile was just under 8:00 pace, which we stuck with for a while.  Picked up the pace some more at some point after the turnaround.  With 3 miles left to go, Joe said he was going to back down the pace a bit and told me to go ahead - our last mile together was about a 7:10.  Did the last 3 miles at 6:47, 6:46, and 6:28.  Last mile was pushing it but felt good at the same time.

Average pace: 7:42

At the end of the run, weather was very nice.  Hung out with the group for a bit but didn't want to stay too long since I knew that there were hear shaped pancakes waiting for me at home!

Glycerin 6 (new) Miles: 16.13
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
46.636.004.000.000.000.000.0056.63
Asics Gel Equation Miles: 21.43Glycerin 6 (new) Miles: 26.17New Balance 825 Miles: 9.03
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