The Long Run

Week starting Feb 21, 2016

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 20.88 Month: 54.08 Year: 342.30
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
45.1710.244.000.000.000.000.0059.41
GoRun Sonic Miles: 10.34Brooks Launch (aqua) Miles: 24.65GoMeb Speed2 Miles: 8.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.101.240.000.000.000.000.0010.34

8.24 mi, 1:09:42, 8:27 avg

Nice cool 50ish weather, run around the nbhd, solo.  Slower start with faster pace at the end.  Started pretty much on time and added a loop after waking up the boys for school.

PM - 2.10 miles, 17:10, 8:35 avg , ran on the treadmill at the Y while Thomas was at swimming and then did a few sets of random weights after the run.

GoRun Sonic Miles: 10.34
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.233.000.000.000.000.000.008.23

8.23 mi, 1:06:36, 8:05 mi

Striders run at Longleaf.  Started about 5:35, caught up with a few people at the water stop and then continued on until at the end of Diane's street.  Picked up the pace with a few miles in low 7:30's.   Warmer today but still sort of cool, low 60's

Got back too late for coffee but did say hi to Julie.

Brooks Launch (aqua) Miles: 8.23
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.180.000.000.000.000.000.006.18

6.18 mi,  58:48, 9:31

Ran with Jamie in the nbhd.  Nice, easy paced run.  I had thought about doing some more but had a little bit of pain in lower abs - need to stop slacking with the core stretches/strengthening exercises.  (did get better as the week went on)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.071.004.000.000.000.000.0010.07

8.51 mi, 1:08:17, 8:01 avg

Ran at Longleaf with Joe.  Last night he asked if I wanted to do 6 x 1 mile at 6:45 pace, I said ok but thought it sounded a little odd.  This morning he said it was actually 5 x 1 mile at 6:38 pace.  50's for the temperature but cold feeling with a pretty strong wind from the north.  Warmed up for about a mile and a half and then started.  I must not have really been warmed up yet because I couldn't seem to get moving fast enough, plus we were heading into the wind.  The second repeat was much better - warmed up, out of the wind and in a neighborhood with some street lights so less dark.  Pace felt much easier.  Also in the 6:30's for the next two repeats and for the last on I went a bit faster and finished with a 6:22.  I hadn't run a mile that fast since the last 5k I did.

mile repeats: 7:07, 6:35, 6:32, 6:33, 6:22

PM - 1.56 mi, 13:36, 8:43 avg - short treadmill run at the Y after doing some weights while waiting for Tom's swimming.

GoMeb Speed2 Miles: 8.51
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.170.000.000.000.000.000.008.17

8.17 mi, 1:16:09, 9:19 avg

Ran with Jamie in the nbhd, just over 6 miles, easy pace with a little bit faster toward the end.  Stopped in at the house to wake up the boys then ran another loop so I'd get at least 8 miles.  Nice, chilly but not cold morning today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.425.000.000.000.000.000.0016.42

16.42 mi, 2:18:18, 8:25 avg

Ran with Joe starting from Longleaf.  I had no exact distance in mind, Joe had 16 on his training schedule and wanted to do the last 4 (or possibly last 8) faster.  As we were heading out we talked about how sometimes easy pace feels hard enough that you don't think you can run at a faster pace but when it's time to go you just go.  So, that's sort of how it went.  Ran into the park and turned around near the power lines than started moving a little bit faster for mile 10, then were in the 7:30's and 7:20's and finally at the last mile I decided to pick it up some more.  I didn't want to struggle keeping it at an exact pace and didn't want to come up short so went faster than planned with a 6:53 for the last mile.  Weather was great which helped a lot.  Actually kind of cold until I warmed up, had to keep my hands balled up inside my sleeves for warmth.  Felt perfect at the end with the sun and temps warmed up to low 50's.

Brooks Launch (aqua) Miles: 16.42
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
45.1710.244.000.000.000.000.0059.41
GoRun Sonic Miles: 10.34Brooks Launch (aqua) Miles: 24.65GoMeb Speed2 Miles: 8.51
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