The Long Run

Week starting Apr 05, 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: 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
36.1610.405.000.000.000.000.0051.56
Asics Gel Equation (new) Miles: 27.31Glycerin 6 (new) Miles: 15.39New Balance 825 Miles: 8.86
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.003.400.000.000.000.000.0012.40

Had a good solid 12 mile run this morning.  Joe picked me up and we headed over for a new route.  Parked at an office plaza just off of Keystone road.  Started out slowly, headed north up Old East Lake Rd. then onto Highland road which brought us back to Keystone Road but pretty close to the start of the Pinellas Trail.  Took the trail north for a bit where it went under US 19, then on over to downtown Tarpon Springs.    Went through town, and just past town where the trail became surrounded by trees again.  As we got near 6 miles I wanted to see what road was just up ahead.  So we ran up to Klosterman Rd. where there is a 7-11 and a few other stores which would come in handy if running low on something to drink.  So, turned around at 6.2 miles and went back the way we came.  I was tempted to go a little farther so we could run past the primate sanctuary, but not today.

At about 7 miles, we gradually picked up the pace.  Did a couple of miles at about 7:20 pace, then I did the last 1.4 at about a 6:50 pace.  Felt pretty good because it even included a nice little hill at the end.  Weather was great and it was nice to run a new route.

Average pace: 8:02

Asics Gel Equation (new) Miles: 12.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.253.000.000.000.000.000.007.25

I always feel better after getting my first weekday run completed.  Today was no exception.  It was much cooler this morning and the wind was blowing pretty strong.  I went inside to run on the treadmill at the YMCA.   Did some warm up on the bike first then did 3.25 at about 8:00 pace, then headed outside.

Wearing just singlet and shorts, I was a little chilly with the wind.  There were some others out running who were more bundled up.  But it wasn't bad since I started the outside portion already warmed up.  1st mile and part of the second mile was mostly against the wind before getting inside a protected neighborhood.  It was good in a way to have the wind to run into, it was sort of like having hills to run on all of the sudden.  After turning around, and eventually running with the wind the running felt very easy.  I did a few pickups and wished I could alsways run that fast (briefly running in the mid 5:xx's).  Last 3 miles were 7:22, 6:49, and 7:02, so I'll average that out as 3 at (a little bit faster than) marathon pace miles.

Glycerin 6 (new) Miles: 7.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.782.000.000.000.000.000.007.78

A little chillier than yesterday but not nearly as windy.  Dressed a little warmer, temps in the mid-40's during the run, might have been perfect marathon weather if I was running a marathon today.

Ran from home to the old road, to Trinity Blvd, then a loop through Trinity Oaks before heading back.  Meant to do a total of 7 miles, but ended up with a little bit more.   First couple of miles were slower (8:30's), followed by a gradual increase in speed (7:15~7:45).

Didn't feel much like running at the start of the run but felt great about the run aftewards.  Good habits can lead to good things.

Average pace: 7:48

Asics Gel Equation (new) Miles: 7.78
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.860.005.000.000.000.000.008.86

Good tempo run this morning.  I was tempted to not do it and instead just put in 7 easy miles, but decided to just go and do it.   Also, last night I was invited out to eat with work for a customer.  Not always the best thing to do before a tempo run but I also thought it would be good in a way to run when conditions were less than ideal.

 Fortunately the weather was ideal.  High 40's at the start , no wind, decent humidity.  Did my usual tempo route going from my house to the start of Starkey Blvd for my warm up.

Got going, hit the first mile a little bit too fast then settled into an even pace.  Goal was 5 miles at 6:39 pace.

Splits were: 6:19, 6:31, 6:28, 6:31, 6:28

This is about a 6:28 pace, if I could hold it for another 1.2 miles I would be pretty close to that 39:59 10K, I'll have to find out sometime.

Cooled down after the tempo portion with an easy paced run back home.

Average pace: 7:18

 


New Balance 825 Miles: 8.86
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.130.000.000.000.000.000.007.13

I drove over to the YMCA this morning, warmed up on the bike.  Then even more warm up on the treadmill, 1.53 miles at about 8:15 pace average.  Headed outside for another 5.6 miles, another beautiful morning for running.

Left knee was bothering me a little bit.  I had noticed it on the cool down after yesterday's tempo run.  Nothing too serious.  Something always starts hurting one week before a marathon (ok, maybe not everyone time really but it kind of seems that way).

Asics Gel Equation (new) Miles: 7.13
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.142.000.000.000.000.000.008.14

Ran in Starkey park this morning with the Striders.  It had been a number of weeks now since running with the group.  It was fun to catch back up with everyone.  Weather was great.   Started out slowly but picked things up on the way back with last two miles at  a pretty good pace (7:12, 6:58).  Knee was doing about the same today as yesterday.  A little bit sore at first but ok once warmed up.  Certainly not any worse.

Average pace: 7:48

There was one larget horse fly buzzing around us for some of the run.  Hadn't seen those around for a while but I guess with the warmer weather I'm going to start seeing more of those.  Hope I can keep from getting bit.

Getting excited for Boston, with just a little over a week to go now.

Glycerin 6 (new) Miles: 8.14
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
36.1610.405.000.000.000.000.0051.56
Asics Gel Equation (new) Miles: 27.31Glycerin 6 (new) Miles: 15.39New Balance 825 Miles: 8.86
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