The Long Run

Week starting Apr 08, 2007

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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
20.7012.201.250.000.000.000.0034.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.001.000.000.000.000.000.003.00

Warmed up on the Arc trainer for about 10 minutes, then did about 30 minutes of weight training (upper body).   Got onto the treadmill, ran an easy pace for 1 mile, then did 3 sets of 1/3 mile "hills" (5% grade at 7:35 pace) with 1/3 mile easy running after each one.  Challenging just because it was different.  Very few hills here in Florida, but I might be able to find some to get practice on the real thing.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Was not quite ready for the 5:30 am group run this morning as it was another night out entertaining the customer's from Germany.  So, I did 5 miles through the neighborhood taking a different route from last time.   Total time for the run was 41:34 or about 8:18 pace.  First mile was 9:33 and the rest were between 7:46 and 8:30.    Felt much better at the end of the run than at the beginning.  I'll try for the early run tomorrow and Thursday.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.002.200.000.000.000.000.006.20

Did the early 5:30 run this morning from the Y, but today it was just me.    A bit harder to get going and get up to a good pace when I'm by myself.  Did the 6.2 mile loop with an average time of 8:03.    Right shin was bothering me slightly again this morning, not any worse than before and maybe getting a little bit better.  I'll try the early run again tomorrow and might take Friday off from running depending on the shin then try a longer run on Saturday maybe 12 or 13 miles.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.001.001.250.000.000.000.006.25

Made it for the early run this morning.   Met up with Dixie, Eudair , and Randy for the 6.2 mile loop.  Stopped once for water and then a second time because the others stopped for water.  Averaged 8:03 counting the first break of about 1 minute, but only counted some of the second break.  Last mile was at 7:05 pace, could have been a little bit better except for the traffic light and a car pulling out of the parking lot as I was heading in.   So, today was a little bit faster than yesterday's 8:06 average where I did not stop for water.  Runs are easier and go  by quicker when going with other people :)   This morning was a bit warmer than yesterday, about 70 degrees and in the high 90's for humidity.  6 miles is becoming easier which is nice.   Shin was even a little bit better today.  I'll try for a few miles tomorrow then a longer run on Saturday.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.702.000.000.000.000.000.003.70

Did an upper body weight workout then hit the treadmill for a bit. Ran for just under 30 minutes with a warmup, cool down and a couple miles at marathon pace.

 Would have liked to run a little bit farther this morning but I was already pushing my time to get back home, get ready , and drop son off at school.  Tuesdays and Thursdays are so much easier timewise since I have people to meet at 5:30 then I have plenty of time.  Need to get better about waking up earlier even when I'm not meeting anyone.

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.006.000.000.000.000.000.0010.00

Met up with Dixie this morning just after 6:30 outside of John Chestnut park.  Ran a 7.2 mile loop through the Lansbrook neighborhood.  Maintained a pretty good pace, the beginning was tough for me because it usually takes me a while to get going but Dixie is the opposite where he can get going quickly - but might fade out later (although usually doesn't).

Dixie had to get going so I then ran another 1.8 miles inside the park by myself (7:57 pace for the 9 miles including one water break) and met up with my wife and kids.  Today was the first annual healthy kids day 1 mile fun run.  I ran with Noah (5 years old) and Jenny ran with Andy (8 years old).

I let Noah go at a pace he could handle, he didn't start out too fast, but just kept on going and going, eventually passing a lot of kids who did start too fast.  He finished with a 10:20 mile.

Andy did really well too finishing with a 9:40 mile.

 Today was a fun day to get 10 miles of running.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.7012.201.250.000.000.000.0034.15
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