The Long Run

Week starting Feb 28, 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 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
47.705.001.002.000.000.000.0055.70
GoRun Sonic Miles: 20.35Brooks Launch (aqua) Miles: 21.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.280.000.000.000.000.000.0011.28

11.28 mi, 1:45:07, 9:19 avg

Ran with Jamie from the nbhd, looped through Kinsmere and back via Little Road.  Chilly again at the start but felt perfect after a few miles.  We ran a little over 9 miles together then I added some more on by myself.

Felt pretty good, hardly felt yesterday's run including fast finish.

 

GoRun Sonic Miles: 11.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.540.000.000.000.000.000.005.54

5.54 mi, 48:46, 8:48 avg

Slightly abbreviated run, nbhd route out to golf course with out and back.  Pleasant morning in the  mid 50's, no water stop today, just a brief stop waiting for the traffic light to change going out and coming back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.335.001.000.000.000.000.0011.33

11.33 mi,  1:29:52, 7:56 avg

Striders run at Longleaf, but actually no longer in Longleaf, but up and down the Starkey Bike trail and parts of Aristide neighborhood, but I still call it Longleaf.  Nice cool 50's, perfect for running.  2.7 miles to water stop, then gradually picked it up after that, then picked it up some more after mile 3.  Ran mainly in the 7:20's and 7:30's with one mile at 6:48.  Finished Longleaf with 9 miles, socialized for a few minutes with the group before heading back home.

Decided I'd do a quick loop around the neighborhood because I felt good, it was a perfect morning and was doing good on time.  Finished up with a few strides.

Brooks Launch (aqua) Miles: 11.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.290.000.002.000.000.000.008.29

8.29 mi, 1:05:23, 7:53 avg

I started out just thinking I'd do an easy run but for variety I ran out to the new park where there is a marked trail  and decided to do some repeats since the loop around the parked as 1/4 mile markings for a 1 mile course.  Decided on 800's, thought about doing just a few then settled on 5.  I ended up doing just 4 since I have a long race coming up on Sunday and this was more just for fun and also because I did the 4th one better than expected I thought a very small reward was in order. 

repeat times:  2:50, 2:58, 2:59, 2:48

I didn't know I could run that fast still, I'll add some more on next time or maybe do 1K repeats but try for the same pace.

I watched Andy later that day at his track meet, he ran in the 4x800m.  This was his first time doing a relay event.  I timed 2:38 which was a little bit slower than the other 800's I've wathced him do but this was his first time doing a relay so maybe that cost him a second or two doing the hand off at the start and finish.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.070.000.000.000.000.000.009.07

9.07 mi, 1:20:02, 8:49 avg

Ran with Joe and Jamie in the nbhd, started at 7:00, Joe joined us a little bit later.  Did the usual routes and took the long way around the loop on the way back and overshot my house just enough to be over 9 miles for the morning.  Perfect weather.  I was feeling a bit draggy this morning but Joe was keeping a pretty good pace otherwise I might have ended up a lot slower.

GoRun Sonic Miles: 9.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.190.000.000.000.000.000.0010.19

10.19 mi, 1:30:32, 8:53 avg

Ran with Cynthia in Starkey Park, did 6 miles together then I stayed for a bit for the Striders social hour which are no longer weekly but monthly so it was a good chance to see a number of people I've been missing.  Weather was low 50's so a little chilly feeling until warmed up then perfect.

Got back home and decided to add on a little more.  I turned left out of my driveway but didn't cross any side streets but turned down each side street.  It quickly added up.  What would normally be a one mile run (out to main gate and back) turned into a little bit over 4 miles.  It was tedious at first but was kind of fun.  Not sure if I could do the entire neighborhood this way, sure it would be over 10 miles.

Tomorrow is the 33 1/3 mile "Long Play" race, which is preparation for the 68 mile race in two weeks.

Brooks Launch (aqua) Miles: 10.19
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
47.705.001.002.000.000.000.0055.70
GoRun Sonic Miles: 20.35Brooks Launch (aqua) Miles: 21.52
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