The Long Run

Week starting Feb 26, 2012

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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: 0.00 Month: 84.56 Year: 84.56
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
33.630.000.000.000.000.000.0033.63
Nimbus (green) Miles: 19.87Brooks Launch (blue) Miles: 10.63Green Silence Miles: 3.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 mi, 00:26 08:42 pace

Ran with my brother Jim this morning. Woke him up at 6:30 to go running, but he asked for more sleep time due to late flight. Woke him up again and offered to skip the run but he said he needed to run at least a little bit so he could have a doughnut. Well, it got the job done at least.

Nimbus (green) Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.510.000.000.000.000.000.005.51

5.51 mi 00:43 07:51 pace

I must have been able to get the lead out of my legs at boot camp last night. First mile was 8:42 which is a pretty fast first mile for me, the rest of the miles were under 8:00 pace, I didn't have heavy legs or tight shins today which was nice. Ran with Nancy R. for the first mile or so, then mostly on my own the rest of the way.

Brooks Launch (blue) Miles: 5.51
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.200.000.000.000.000.000.006.20

6.2 mi 00:52 08:24 pace

Good run on warm and humid morning. Started at 6:30 so it was mostly light for the run.

My shins were a bit tight at the start of the run so I tried to concentrate on running easy and relaxed.  Felt better after I warmed up.

Going to try and improve my stride.  I've seen some pictures of myself running recently which seem to indicate more of a heel strike than I would like and more than I thought I was doing.  I thought I was a better midfoot striker, but no, not really.

When I'm warmed up, but not yet tired, I think it gets better, but it also makes me go a little bit faster.  I should be able to run at whatever speed I want without being a heel striker.  Takes practice and getting used to I suppose.

 

P.M. - Attended Jenny's boot camp.  Getting warm, and it's not completely dark now at the start of class.  At the cardio portion, we did 6 sprints, which felt great.

Nimbus (green) Miles: 6.20
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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

5.12 mi, 00:43, 08:21 pace

Ran with assorted Striders throughout the run. I could actually see the humidity, but cooler than yesterday. Almost got sucked into Beka's vortex as she ran past me with a mile to go but resisted the urge to keep up, then had to resist again with Melanie right after her.

Kind of weird that my hamstrings felt tired today, I don't think I've ever felt that.  They were not tight or achy, just tired.

Chatted a few minutes at the social hour.

Eventually figured out why my hamstrings were tired when I remembered about the sprints at boot camp last night!

Brooks Launch (blue) Miles: 5.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.130.000.000.000.000.000.003.13

3.13 mi, 00:26 08:12 pace

Just a quick out and back

I saw Lisa and Jenny coming back from their run as I was heading out.

Today was also "green silence day" - I would like to be able to use those shoes all of the time because my feet feel much better when I do and I feel like I have a freer feeling form but am a little worried about the lower amount of cushioning - maybe I shouldn't be.

Would also like to try the Brooks Pure Flow which have a lower heel drop.

Green Silence Miles: 3.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.670.000.000.000.000.000.0010.67

10.67, mi 01:32 08:39 pace

Special treat to run with Dixie this morning, not sure when the last time was I ran with him. Talked about bee keeping and bio diesel as well as some talk about running along with the actual running.

Also ran with Keith, Jammie, Victoria, Craig and Diane (who hosted the fabulous "lemonade" stand). Almost stopped at 7 miles, but then decided to do one more out and back to the bridge with Jammie and Victoria.

Usually I would run into Starkey park, and then run back from there, but today did not go there.  It was nice to do something different.

Nimbus (green) Miles: 10.67
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
33.630.000.000.000.000.000.0033.63
Nimbus (green) Miles: 19.87Brooks Launch (blue) Miles: 10.63Green Silence Miles: 3.13
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