The Long Run

Armadillo Run 5K

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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: 27.28 Year: 1883.28
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
33.601.000.000.000.000.000.0034.60
Asics Equation Miles: 24.33Glycerin 7 Miles: 10.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.230.000.000.000.000.000.005.23

Back to usual routines, although not back up to full mileage just yet.  Went to the Y.  Did some warm up on the bike followed by light stretching and ab crunches on the ball.  Got onto the treadmill for just over 2 miles (2.06) @ about an 8:20 average pace.

Headed outside where it was chilly but very nice (ok for short sleeves).  Ran another 3.17 miles at 7:32 average pace.  A little bit faster than planned but it didn't feel like I was overdoing it and it was short so probably ok for now.

Asics Equation Miles: 5.23
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.770.000.000.000.000.000.006.77

I forgot to set the alarm last night - I think it has been years since I have done that.  Jenny poked me at 6:49, so I got moving, better late than never.  When I got outside it was sprinkling a few drops and for some reason reminded me of fall.

Run felt pretty good.  I kept the pace pretty even with the first mile at 8:45 and the last few at about 7:45 or so with an average pace of 8:04.

The rain held off and I felt a little bit warm in the long sleeves.

Feeling mostly recovered but still taking it pretty easy.

Glycerin 7 Miles: 6.77
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.501.000.000.000.000.000.007.50

Ran with Jenny this morning.  She had 3 tempo miles (7:35 pace) to do with warm up and cool down.  Nice, cool and pleasant this morning.  I wore short sleeves, so it felt a little bit chilly for just a few minutes, then felt perfect out once warmed up.  Ran 2 miles easy for warm up, then got going on the tempo portion.

The run felt good and Jenny kept a good steady rhythm, with the last mile a little bit faster, then we went back to the easy pace for the return trip home.

Average pace: 8:15

This weekend is the 5K that she has been training for.  The kids are going to run also (they've been training, too).  I'm going to start out with the boys and stay with whomever is the slower one.  Hopefully everyone will have fun, I'm sure Jenny is going to do great.

Asics Equation Miles: 7.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.250.000.000.000.000.000.006.25

Ran with Jenny this morning around the neighborhood.  Was about 10 degrees warmer than yesterday, cloudy, windy, and humid, but strangely enough not bad for running.  Neither one of us had any special type of run today, just basic easy miles.

Jenny said she was feeling a little bit sluggish but it didn't have any affect on our pace.  I felt pretty even throughout the run.

Shortly after we finished and were back inside, it started to rain out, so we just barely missed it!

Average pace: 8:41

Asics Equation Miles: 6.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.350.000.000.000.000.000.005.35

Original plan was to run with Jenny this morning, about 6 miles at an easy pace.  It started raining sometime during the night and was pretty heave at times.  Still raining at 6:00 am with no signs of letting up.  So, I headed over to the Y and Jenny planned on doing her run later.  

Did some usual warm up stuff - bike, rower, stretching.

Got onto the treadmill, and for variety played around with the incline, going from 1 % up to 4%, and then down to -2% before going back to 1%.  Did that a few times and it seemed to make the run go by quicker.  Decided that getting in at least 5 miles would be ok for today.

Average pace: 7:53

Did a few sets of weights after the running then headed home.

I think I'm pretty much recovered and ready to start slowly ramping back up.

Asics Equation Miles: 5.35
Comments(1)
Race: Armadillo Run 5K (3.1 Miles) 00:29:21, Place overall: 130, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

Great day for a race.  This is a nice course put on by the local Rotary Club with a small-town race feeling, even though it is just around the corner from a row of restaurant and hotel chains.  This is our 4th year running it (although just my 3rdt time as I was out of town last year).

We all signed up for the 5K.  Before the race, I warmed up with the boys for about 0.4 miles while Jenny was doing a longer warm up.  It was right about 60° at the start with a little bit of wind but nothing too awful.  There were lots of people that we knew.  My friend Eric was there as he had paced his daughter in the 1 mile race and decided to just jog the 5k.

We were lined up at the starting line and I saw Eric next to us.  Since I was pretty sure that Andy was going to pull ahead and I would stay with Thomas, I asked Eric if he wouldn't mind running with Andy.  Andy often ends up running by himself when we race together, but it was nice to know there would be someone with him.  We all started out together and got off to a pretty good pace (8:30ish).  After about a mile Andy and started to pull away from us and I stayed with Thomas.  Thomas had been trying pretty hard to keep up with his older brother and I was afraid we had gone out too fast.  As we were getting near the turnaround we could see Andy and Eric coming the other way with a pretty good lead.

Thomas had started to slow down and bit and was complaining about not wanting to run, but it was actually not nearly as bad as in other races.  After we were a little more than half way, Thomas seemed to perk up a bit and was running a little bit stronger.   The sun came out and it actually felt hot for a short time.  As we approached the last turn, there was a man calling out the time.  I think he said about 27:45.  With about 0.2 miles left to go I knew we could make it under 30 minutes, which would beat his old PR of 30:35.

Finally with just 0.1 left to go I told Thomas to kick it in and he did.  He took off so fast I had trouble matching his acceleration.  The finish line crowd loved it and were cheering him on.

Caught back up with Jenny and Andy and found that they both had nice PRs -

Jenny - 21:49

Andy - 25:20  (a 3 minute PR!)

Thomas ended up with 1st place in his age division, Jenny 2nd place, and Andy 4th place (they give awards 4 deep at this race).  The 1st, 2nd, and 3rd boys in Andy's age division (10-14) were all at least a foot taller than Andy, pretty tough division for an 11 year old to be running in.

Glycerin 7 Miles: 3.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
33.601.000.000.000.000.000.0034.60
Asics Equation Miles: 24.33Glycerin 7 Miles: 10.27
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