The Long Run

Week starting Mar 29, 2009

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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: 81.53 Year: 1523.86
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 715.31
GoMeb Razor Lifetime Miles: 398.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
59.214.000.000.000.000.000.0063.21
Glycerin 6 (new) Miles: 41.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.340.000.000.000.000.000.0020.34

Rode up with Joe to Brooksville to run on the Suncoast parkway trail there to get in a run on some rolling terrain.  It had been raining that morning earlier but seemed to be letting up.  When we got to the start of the trail the rain had pretty much stopped.  Run started right at 6:01.  At about 6:02 it started to rain again.  Not bad at first, but then it kept on getting heavier and heavier.  After about 10 minutes, it was really coming down pretty hard.   The rain kept on getting worse.  It was probably the worst rain I had been in.  Probably a solid hour of rain before it started to let up.

Once the rain stopped and it got light out it turned into a pretty decent run.

At about 16 miles my legs were feeling kind of tired.  Able to keep on going and even picked up the pace a bit.  Last 8 miles were under 8:00.

Shoes were very soaked and it turned out I didn't really need to worry about carrying extra water!  I was pretty wiped out after the run, but it was great to get the last 20 miler in before the marathon.

Average pace: 8:18

Glycerin 6 (new) Miles: 20.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.251.000.000.000.000.000.0011.25

Woke up right at 6:00 and did a pretty good job of not dawdling.  Went to the Y and did a warm up on the bike.  I went to turn on my music but it did not go on.  No music today, just like Sunday.  Got onto the treadmill for 4.20 miles at about 8:00 pace, then headed outside.   Very nice weather with a bit of cloud cover.  Felt good for most of the run although right hip became a little achey on the last mile so I backed it down a bit.  Second to last mile was the fastest mile.  Outside average pace: 7:36

 I just realized I accidentally put Sunday's run onto last Sunday, I should go fix that up.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.150.000.000.000.000.000.0011.15

I went to the other Y this morning - the Lansbrook YMCA for a change of scenery.  Plans to get an early start were foiled slightly by trying to revive my ipod nano which has not recovered yet from Sunday's 20 miler.  So, finally I gave up and dug out my old reliable Rio Cali from the junk drawer.

Arrived at the Y, ran into Bob on the way in and chatted with him for about 10 minutes, then did a 10 minute bike warm up, two sets of ball crunches and then 2.1 miles on the treadmill averaging about an 8:30 pace (splits of 9:00 and 8:00).

Went outside next and ran through the neighborhood, over near the lake park and then onto Lansbrook parkway and bake to East Lake Rd, then headed up the bike path there.   Things were going pretty well so far, pace felt good, trying to keep it somewhere between easy and not too fast.  At about 6 miles into the run I developed a mild side stitch which I could not shake.  It didn't stop me, just made the run less fun.  Also less fun was the high humidity and the temp which ended up at 78 degrees.  After 8 miles I took a short walking break to try and shake the side stitch, at which point I noticed that my breathing and heart rate were back up.  I relaxed a little bit and then finished up the last mile.

I got home a little bit late and missed seeing Jenny and the boys before she took them to school.  Somehow I managed to get into work a few minutes earlier than yesterday.

Glycerin 6 (new) Miles: 11.15
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.202.000.000.000.000.000.0010.20

Today's run was great, I loved it.  Not the fastest or the farthest, just an all around good run.  Warmed up on my bike with a loop around the neighborhood, then headed out on my run.  Left from my house and headed towards Starkey Blvd.  Slow at first, then gradually faster.  I caught up with David and ran with him for about a half a mile until I was at my turn around point.  Pace kept on creeping up until the end.  Last two miles at 7:15 and 7:08.

Average pace: 7:43

The morning was foggy, and slightly cool at first.  The cool quickly turned to warm until it was almost hot when I finished, escaped just in time!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.271.000.000.000.000.000.0010.27

Last night I had been trying to decide which route to run.  This morning the answer seemed clearer as it was unexpectedly raining quite heavily (well, at least unexpected for me since I didn't check the weather report because they have been wrong a lot).  So, I went to the YMCA with the plan to run about 4 miles on the treadmill and then see if the rain stopped.

The rain did stop, so after 4.25 miles on the treadmill at just faster than 8:00 pace, I went outside for another 6.  Ended up with 6.02 @ 7:36 pace.   Having learned something from Sunday, I left my ipod shuffle in the car in case the rain started again.  I did get rained on for about 2 minutes while running which actually felt quite nice.  Temp was just over 70.

Going to spectate again for Jenny at the IronGirl 10K race in Clearwater tomorrow, I'll do my long run on Sunday again like last week, only 12 miles this weekend.

I am grateful to have gotten through another good week of running relatively unscathed.  My slightly sore hip from earlier in the week has completely resolved, feeling pretty good now.

Glycerin 6 (new) Miles: 10.27
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
59.214.000.000.000.000.000.0063.21
Glycerin 6 (new) Miles: 41.42
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