The Long Run

Week starting Mar 18, 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: 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
42.386.641.000.600.000.000.0050.62
GoMeb Speed3 Miles: 3.42GoMeb Razor Miles: 22.29Brooks Launch(lobster) Miles: 24.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.820.000.000.600.000.000.003.42

3.42 mi, 31:21, 9:11 avg

Easy running, warm-up near my house, then out and back to the gate, followed by strides workout 10x25 seconds with 50 second jogs in between.  First two, I could not get out of the 6:00's, but then was under 6:00 for 7 out of the 8 remaining ones.  These short workouts have been helping me to avoid  dead legs and I usually can comfortably run at a faster pace the next day, so I think it helps me stay out of a pace rut without being too harsh.

GoMeb Speed3 Miles: 3.42
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.052.001.000.000.000.000.006.05

6.05 mi, 49:06, 8:07 avg

Ran up and down the Starkey Blvd bike path.  9:35 first mile - better than many of my slow first miles, felt pretty good.  5th mile was 6:33 - it felt extremely difficult, but it was the same difficulty as the 6:50 mile I did last week.  Maybe getting a little speed back.  Trying to get back to where I can string together 3.1 6:25 or faster miles to get back to sub 20:00 5k's

It's hard going back up but worth it to try.

GoMeb Razor Miles: 6.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.004.640.000.000.000.000.0010.64

10.64 mi, 1:29:12, 8:23 avg

So, today was a pretty good run, one of the better ones I've had in a while, maybe I'm making some forward progress.  Ran on Starkey Blvd bike trail after starting from my house and running on SR54 to Starkey Blvd and then back home the same way.  First mile was 10:22, last 4.6 miles ranged from 7:50 down to 7:22.

GoMeb Razor Miles: 10.64
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.160.000.000.000.000.000.009.16

9.16 mi, 1:20:35, 8:48 avg

Sort of a repeat of last week, where after doing 10 miles (at a slighter faster average) on all pavement, I ran down Trinity Blvd again with a little bit over 4 miles on the grassy shoulder.  This time I also went a little bit further, turning left onto East Lake and running to near the entrance of Crescent Oaks.  It felt long again, but the pre-run dread of running the length of Trinity Blvd was gone this time, it was just something I was going to do.  Weather was good again, it's been pretty much perfect running weather lately.  I was chilly at the start but had to take off my hat after the turn around because I was getting hot.

After work saw Jacob run his his second middle school track meet (I missed his first one), he did well running the 800m in 2:36 (1 second slower than his PR), he led for the first lap but got passed by two kids coming into the last turn of the second lap, splits were 1:16.5 and 1:19.5 so not a huge slow down for the second lap.

Brooks Launch(lobster) Miles: 9.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.600.000.000.000.000.000.005.60

5.6 mi, 55:06, 9:50 avg

Ran with just Jamie at 7:30 in the neighborhood (Joe said he was running at 6:30 doing intervals but he ended up starting at 8:30).

Pretty good run overall, taking it easy on the pace.

GoMeb Razor Miles: 5.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.750.000.000.000.000.000.0015.75

15.75 mi, 2:23:01, 9:05 avg

Ran on Suncoast trail, starting from the trailhead near SR50 with Joe and Jamie.  We dropped off a cooler about 2.5 miles from the start since there are no water stops on the trail.  Nice morning, with a chilly low 40's to start but warmed up a little when the sun came up.  Joe had 20 miles to do, I was good with 15-16 and Jamie was good with whatever.

We grabbed a drink at the 2.5 mile cooler we left and Joe grabbed his big gatorade that he carried most of the way out.   I was feeling sluggish for the first few miles but felt better as the miles went on.  

At the top of the 6 mile hill, I did one extra repeat while Jamie waited and Joe was also doing some extra. We continued on almost to 8 miles then turned back.  In the 9:00's on the way out and mid 8:00's on way back.

I really enjoy these hills and the variety from the usual flatness is a good change.

Unfortunately, someone stole our cooler.  It was not visible except to someone who actually stopped there.  Fortunately, since it was cool out, no one was dying of thirst and it was only 2.5 miles back, but still felt bad for Jamie that her cooler had been swiped.

Joe ran some more extra (in addition to his extra back and forth while we were running) to get to 20 miles.

Brooks Launch(lobster) Miles: 15.75
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
42.386.641.000.600.000.000.0050.62
GoMeb Speed3 Miles: 3.42GoMeb Razor Miles: 22.29Brooks Launch(lobster) Miles: 24.91
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