The Long Run

Week starting Mar 11, 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: 29.26 Month: 124.63 Year: 1356.10
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 473.59
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 639.62
GoMeb Razor Lifetime Miles: 352.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
46.690.002.500.000.000.000.0049.19
Ghost3 Miles: 10.80Brooks Launch (blue) Miles: 14.21Green Silence Miles: 4.18Nimbus (green) Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.180.000.000.000.000.000.005.18

5.18 mi 00:47 09:05 pace

Nice and easy run, time change didn't feel too rough. I said hi to someone on the way back and after passing by her was pretty sure it was Nicole S.

(Yes, later found out that it was).

 

P.M. - I got to spend a good part of the evening taking my dog Sammy to the ER vet.  He wound up in a bit of an altercation with the neighbor dog.  Good thing there was at least a fence between them.  Sammy need a couple of stitches in his snout to make sure it healed ok.  He should be fine.  Unfortunately, I don't think he learned his lesson, but I sure did about checking before letting him outside.

Ghost3 Miles: 5.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.210.000.000.000.000.000.006.21

6.21 mi, 00:50 08:02 pace

Progression run, pretty steady increase from 8:57 first mile to 6:52 last mile. Felt good with the slower start and fast ending. Ran with Nancy R. for first 4 miles.

Maybe I'll try to string together three sub-7:00 miles on Thursday to get back into some much needed tempo runs.

Enjoyed a small cup of coffee at the end (thanks Clark!) and some catching up with friends.

Brooks Launch (blue) Miles: 6.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.620.000.000.000.000.000.005.62

5.62 mi, 00:51, 09:04 pace

Felt really hard to get up this morning and felt like I'd be lucky if I could manage 4 miles. But, I was able to shake it off and felt pretty good after 2 miles. Turned into a pretty good feeling run.

 

P.M. - made it to Jenny's boot camp.  partnered up with Ralph and Michelle W, had fun and towards the end of class the lady next to me pointed out Jupiter in the sky.  I thought it was Venus, but then she said, "no, next to Venus", and there it was, pretty cool.

Ghost3 Miles: 5.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.002.500.000.000.000.008.00

8 mi, 01:03, 07:51 pace

Nice run with the Striders this morning in Longleaf. 5:30 start, ran with various people throughout the run but a lot of the time by myself. Picked it up for the last 2.5 miles to just under 6:45 pace.

It was tough to run faster, and almost felt impossible at first, but then I remembered that it is not impossible.  Good to remember these things.

Chatted a little bit after the run.  Wished Clark good luck in Atlanta this weekend.  At 58 years old he is doing his first marathon and has never once complained or mentioned being "too old".  In fact, he's been talking about wanting to run forever and thinks an ultra would be a good idea for him, I agree.

Also chatted with Becky, who I'm not sure if I've talked with her much face-to-face, although she does regularly kick my butt in words with friends!

Brooks Launch (blue) Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.180.000.000.000.000.000.004.18

4.18 mi 00:39 09:15 pace

Shorter run for the week. (Felt a little weighted down from too much food last night when out with work, soo glad I did not get a second beer!) Run was kind of tough starting out but helped fix things by the end.

Also, in an attempt to trick myself into feeling light and easy, I wore my green silence shoes which often are good for that, didn't seem to help too much today.

Here is my confession on how much food I ate, which as I was eating it did not seem like that much, but it sure did add up, I can't do this again -

1 20 oz draft beer, some chicken wings (3 or 4), piece of quesadilla, a small plate of nachos, mac 'n cheese topped with short ribs, and for dessert, pecan pie with ice cream.  Fortunately instead of a second beer I had water.  Should not repeat this anytime soon!!

Green Silence Miles: 4.18
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

20 mi 03:34 10:43 pace

Did two out and backs from the parking area to the pit, plus a little more to get up to 20. Started at 6:00 with Torami W. , Ash, and Bruce.  Starting out, running down Tucker hill, and hopping over the roots in the dark was something I had forgotten how to do.  I was lagging behind and did not went to be too far back in the dark.  I was able to keep up and did not have a problem once I warmed up.

In the dark, I could see enough of the trail to watch my footing but could not see much else.  On the first return trip it had gotten light and I could see all of the details I missed.  I could see how hilly it was, small rollers, one right after the other almost, with a decent sized hill about 140 feet, called "Croom Mountain".  Could see the campsite with about a dozen tents not more than 20 or 30 feet from the trail.

Started the second out and back, with no trouble going down Tucker hill this time. I was hoping over roots, and "slaloming" from left to right on the steeper sections.  Improved pace a little bit but did not went to be on my own yet.  The approximate turn around point was a place called "the pit" for short, about 4.5 miles from the parking lot.  The longer name is "Bundy's pit" - maybe that's why I kind of had a feeling of the creeps and not wanting to run alone in the dark.

Went out a little bit farther on the second trip so that the total would be near 20.  Ran into a few other runners who were doing the loop course that the race will use on 4/7.  The race will follow the direction that we were on for the return trip.  Between today's run and the Croom Zoom race I did, I've covered about 80% of the Fools Run race course, so it should be mostly familiar by race day.  It will definitely be familiar by the third loop on race day!!

Good run until about mile 16 when the top of my left foot started to hurt, I think laces were too tight. At the point where my foot pain started I was just starting to pick up the pace and get into a groove.   Able to adjust and finish the run - after stopping twice and retying my shoe.

It somehow didn't feel like I ran 20 miles, I'm not sure why.  But, I am glad I was able to get in a 20 mile run, hopefully get a 20+ run next week running close to home, on a road/trail mix

Nimbus (green) Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
46.690.002.500.000.000.000.0049.19
Ghost3 Miles: 10.80Brooks Launch (blue) Miles: 14.21Green Silence Miles: 4.18Nimbus (green) Miles: 20.00
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