The Long Run

Week starting Mar 09, 2014

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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
74.353.004.000.000.000.000.0081.35
Pearl Izumi II Miles: 47.63Skechers Go Run Miles: 15.79Green Silence2 Miles: 11.78Asics Cumulus Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.510.000.000.000.000.000.0017.51

17.51 mi, 02:27, 08:22 pace

Slightly longer run than planned, grateful for the nice weather again. Ran down Trinity Blvd, to East Lake and then to the new section of Pinellas Trail along Tarpon Ave. Felt out feeling sluggish but it turned into a pretty good run. Enjoyed the new route.

Actually followed through with yesterday's promise to run long today.  Needed to get at least 14 miles in.  The nice thing about an out and back route is that going just a little bit farther increases the total twice as fast.  So, at 7 miles out it didn't seem like a big deal to add on another 1.5 miles.  Plus, at 7 miles out is when the route was most interesting, running past a big yard/small farm with a huge array of solar panels, lots of geese and then past another pond with an alligator sunning himself (although it might have been fake).  Some nice small rolling hills as well.

Pearl Izumi II Miles: 17.51
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.330.000.000.000.000.000.001.33

1.33 mi ,00:13:21, 10:02 pace

Out to the blue park and back. Only stopped briefly at fountain.

This was going to be my day off from running but no harm in a short easy run with the boys.  I think this runs with them are finally starting to pay off.  Thomas is no longer insisting on constantly stopping and seems to be ready to try longer distances again.  It's also great family time.

Skechers Go Run Miles: 1.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.123.000.000.000.000.000.008.12

8.12 mi , 01:01 ,07:32 pace

Good run with the Striders. No intervals but I did do one fast mile (6:48).  I think the mile before and after it was 7:15ish.

Skechers Go Run Miles: 8.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.210.000.000.000.000.000.009.21

6.15 mi, 51:22, 8:21 avg

First time in a while I managed to get in 6 miles before 7:00am on a Wednesday. Feeling slightly more motivated since last week.  Cool and damp this morning after last night's rain, perfect for running.  Typical neighborhood route over to golf course, t-shaped route and back.

PM

3.06 mi, 32:08, 10:30 avg

Talked the boys into a 3 mile run tonight.  Out and back to the water fountain.  Tom did no walk breaks this time (we did stop at the fountain though), much better than the last time we tried this in October.

Green Silence2 Miles: 3.06Asics Cumulus Miles: 6.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.720.003.000.000.000.000.008.72

8.72 mi, 01:09, 07:51 pace

Windy morning run with Striders at Longleaf, 5:30 start. Easy pace first 5 miles, then picked it up at the turn around with wind at my back for the most part, did three faster miles at 6:51, 6:42, and 6:35 then a cool down for the rest.

Green Silence2 Miles: 8.72
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.340.001.000.000.000.000.006.34

6.34 mi , 00:49, 07:46 pace

Cooler out this morning, a little bit of a breeze. Up and down past the golf course. Did 8:20ish pace for the first three miles, then picked it up with one faster mile at 6:45, then the rest 7:30ish.

Skechers Go Run Miles: 6.34
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
30.120.000.000.000.000.000.0030.12

30.12 mi 04:46 09:29 pace

Run went well. Started just after 5:00, met Joe at the back gate, headed toward 54 then up Starkey Blvd. Ran into Aristide for a bit since it was too early for the park. Ran into Keith and ran with him for a bit.

Back out onto Starkey Blvd (as Joe and Keith headed back toward Longleaf). Ran into the park and onto the off road trails. Missed one turn for my usual route had to stop and check where I was going which cost me a little time.

Crossed past the bike trail and headed up the power line dirt road. At some point I dropped one of my gels, tangerine flavor, kind of bummed about it. Turned back just after 16 miles and about a mile and a half later, found the gel I had dropped, small miracles. Heading back toward the horse corral saw Clark and Cindy running, said hi and kept on going. My pace had picked up after the turn around. About 12 miles in I was at a 10:09 pace, then at 19 a 9:52, and finally ended up with a 9:29 for the whole run. Mile 29 was 7:45 pace. I was at my house about 29.2 miles so I added on until I got to 30. I had set a goal for 25-30 for the run.

Pearl Izumi II Miles: 30.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
74.353.004.000.000.000.000.0081.35
Pearl Izumi II Miles: 47.63Skechers Go Run Miles: 15.79Green Silence2 Miles: 11.78Asics Cumulus Miles: 6.15
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