The Long Run

Week starting Mar 11, 2018

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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: 66.22 Year: 799.98
Brooks T7 Lifetime Miles: 188.52
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 464.72
Brooks Pure Flow Lifetime Miles: 132.37
Brooks Launch(lobster) Lifetime Miles: 529.47
GoMeb Razor Lifetime Miles: 195.43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
51.243.001.000.000.000.000.0055.24
Brooks Pure Flow Miles: 8.33GoMeb Razor Miles: 15.72Brooks Launch(lobster) Miles: 31.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.220.000.000.000.000.000.002.22

2.22 mi, 20:32, 9:15 avg

When I first thought about running it was still raining out, cleared up eventually so headed outside.  Ran to the gate and back and did a few random intervals up and down the street with the last one 0.25 miles, running at a 6:43 pace.

After the run, push-ups: 25, 25, 30 and pull-ups: 10, 10, 15

Brooks Pure Flow Miles: 2.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.110.001.000.000.000.000.006.11

6.11 mi, 53:15, 8:43 avg

Ran at Longleaf from the church, out and back on Starkey Blvd bike path.  It was chilly, high 40's.  No drinks needed.  First mile about 10:30, felt like I'd never run faster again.  Last mile 6:50, felt great to get moving again.  However, that 6:50 felt like what a 6:10 should have felt like.  I'll have to try and run one to find out.

Brooks Pure Flow Miles: 6.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.293.000.000.000.000.000.0010.29

10.29 mi, 1:28:15, 8:34 avg

I set out from my house thinking that this would be a long and very slow run, which was true for the first mile and part of the way into the second mile.  I carried a 10 oz bottle with me and one gel which I took at the little church and dropped off my bottle.  I was listening to music but it was turned down pretty low and in the background, it was some sort of meditation music which I guess helped.  Pace picked up and stayed pretty steady with the last 3 miles averaging a 7:40 pace.

This run felt what I think running should feel like (at least as far as training runs go).

GoMeb Razor Miles: 10.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.180.000.000.000.000.000.008.18

8.18 mi, 1:10:44, 8:39 avg

Earlier in the week my plan was to get two days in a row of 10 plus miles, but I was running too late on time and decided to cut back the mileage.  I still wanted to make it challenging so I settled on 8 miles by running to the end of Trinity Blvd which always seems much longer than it is and includes a little over 4 miles run on the grassy shoulder so it's a little bit trail like.  I wasn't aiming to run fast and would have been happy somewhere in the 9:15-9:30 range.  But, my first mile wasn't as slow as they are are sometimes and some of the grassy miles were faster than expected, so instead of 9:15-9:30 avg it was 8:39 - only slighter slower than yesterday's average.  So, despite not doing 10 miles I felt good about the long stretch of the same road.

In the evening, went to see Thomas run at the track meet, hosted at Mitchell HS.  My parents also came as well as Jenny and Andy.  He ran the the 1600m and 3200m.  Previously, for his old 3200m it was his only event for that meet but tonight he would be doing both.  He had not broken 5:00 since his first time but was coming in close.  But, tonight he nailed it with a time about the same as his PR but 0.08 seconds faster.  This time he had a really good 3rd lap compared to his other 1600s, still had a good 4th lap but not faster than the 3rd lap - he usually gets back at least a second or two faster in the 4th lap compared to the 3rd lap. 

Then, in the 3200m he ran 11:07 - nearly tied with his 3200m, but this time on 1600m race legs - also scored some points for the team with 6th overall.

I was glad my parents had a chance to see him race tonight. 

Brooks Launch(lobster) Miles: 8.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.430.000.000.000.000.000.005.43

5.43 mi, 55:44, 10:15 avg

Easy paced run with Joe and Jamie.  Intentionally wanted to cut back on distance and speed compared to the last two days in order to get ready for longer run tomorrow.  Usual neighborhood and along Fox Hollow run.

GoMeb Razor Miles: 5.43
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
23.010.000.000.000.000.000.0023.01

23.01 mi, 3:39:33, 9:33 avg

I woke up at 2:00 dealing with repercussions from the chilli-mac I had for lunch and feared it was something even worse.  Dogs woke me up two hours later.  I got back to sleep for a little bit and then figured I'd still give the run a try, wanted to run 22 with some of it on trails.  I met up with Joe, Jamie, and Daisy at Longleaf.  We ran up Starkey Blvd to the entrance of Starkey Park where the others turned around and I continued on.

Stopped at the shelter where the Striders had set up and had two doughnut holes and half a cup of coffee, then headed onto the off road trails.  Ran near the horse corral and then out on the orange trail to where it branched slightly left and then out to the power line road.   Turned onto the bike path and ran about 1/4 mile to the water cooler to top off my bottle.  It was still kind of chilly out, glad I wore my hat but it was starting to feel comfortable.  Ran back to the power line road and turned north and headed up that was for a few miles until almost 12 miles total since I left (knowing I'd head back a slightly different way, I wanted to go past exactly 11 miles).  Part of the raod starts with baseball sized rocks, so I had to pretty much walk over that section but it was only a few hundred feet long.  

The rest of the road was nice, saw some dear crossing the path and a few Sandhill cranes flying overhead making their squawking noise (I tried to get some video of them but was too slow).

Took the detour back to the water cooler on the way back (soon had to take off my hat with the sun out), then continued south on the power line trail back to the orange trail.  Trail miles on the way back were about a minute/mile faster than on the way in.

Finally, back to Starkey Blvd and I thought it would feel like it would take forever but it wasn't so bad.  I picked up a little more speed and chugged along, finishing up the last mile at 8:15.

So, hopefully the Croom Fools Run will be not so bad now that I've gotten some distance and a little bit of off road, but will see what happens.

Brooks Launch(lobster) Miles: 23.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
51.243.001.000.000.000.000.0055.24
Brooks Pure Flow Miles: 8.33GoMeb Razor Miles: 15.72Brooks Launch(lobster) Miles: 31.19
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