The Long Run

Week starting Apr 29, 2012

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Location:

FL,

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: 24:19:44 (1/2022)

Marathons:

  • Treasure Coast Marathon (FL) - 3:39:51, Mar 2021
  • Towpath Marathon (OH) - 3:35:26, Oct 2019
  • Jacksonville Marathon - 3:31:10, Dec 2018
  • NYC Marathon - 3:49:12, Nov 2017
  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Utah Valley - Jun 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  three (welcome Charlotte Dani on 8/10/20) awesome kids and stepdad to three almost as awesome as my own kids.

I have a brown dog named Stella, and three cats - Catty, Tortie, and Esperanza.

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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:

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Miles:This week: 0.00 Month: 0.00 Year: 288.22
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
54.861.000.000.000.000.000.0055.86
Ghost3 Miles: 9.42Brooks Launch (blue) Miles: 14.79Green Silence Miles: 3.92Nimbus (green) Miles: 27.73
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.420.000.000.000.000.000.006.42

6.42 mi 00:53 08:15 pace

Went to the Y for a mixed run. Warmed up on the bike for 5 minutes, then did 2.5 miles on the treadmill (21:21), 3 miles outside (24:37), then back inside for some strides on the treadmill (0.92 miles in 7:00). Also did leg extensions and shoulder presses.

Not that it matters too much, but I just changed my blog title again.  I changed it to 2:58 Quest.

I'm going to do one more ultra race for now (50 miles from Marathon Key to Key West on 5/19), then get back to the faster stuff. 

My brother called me to say he got into the NYC marathon via the lottery but was going to defer the entry for a year and asked if I could run it with him (at least start out together, he wants me to run my own race).  So, I'm going to try and get a qualifying race.  They've raised the standards for guaranteed entry for males 45-49 it is now 1:25 or faster half marathon or 2:58 or faster full marathon.  I think I have a chance to get this if I focus the right way, which is to not be too focused, train smart and keep life in balance in terms of what is important.

Ghost3 Miles: 6.42
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.780.000.000.000.000.000.007.78

7.78 mi, 01:00, 07:41 pace

Nice steady run with 3 mile pickup in the middle.

Caught up to Melanie and Beka at the end as they were heading out for cool down 1.5 miles so did a little extra. Did a few sets of upper body weights.

Brooks Launch (blue) Miles: 7.78
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Went to spin class taught by Nancy.  Good hour of spinning followed by some body weight exercises such as squats, lunges, push-ups, side planks

3 mi, 00:26 08:39 pace

Garmin-less run after spin class. My legs felt extra heavy today so just did 3 miles as my form was feeling a little sloppy, although had improved by the end. Getting warmer out. Need the heat to get ready for next big race.

Ghost3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.010.000.000.000.000.000.007.01

7.01 mi, 00:57, 08:11 pace

Showed up a little bit late and was running way in the back, then ran into Keith, Dixie, Greg, and Eudair coming back the other way as they had started early. So, cut my route a little short to run with them and made up the missed portion at the end of the run. My first instinct is usually just to stay on course and run the planned route (too much of a routine guy), so it's good to change especially when you get a chance to run with some friends you don't get to see all of the time.

 

Nice 70 degree morning.

Brooks Launch (blue) Miles: 7.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.081.000.000.000.000.000.0010.08

 

A.M. - 6.16 mi 00:51 08:21 pace

Did the t-route, two quick water stops. I was originally planning on just 5, so 6 was nice.
Plank challenge has not gone well due to having done something to my big toe on my right foot. It doesn't hurt to run on it, just to do push-ups and planks. Did a few push ups this morning and it felt almost back to normal.

 

P.M. -  3.92 mi, 00:31 07:55 pace

(race time 24:19)

Ran the Crazy Sombrero 5K in Longleaf with Lisa R. Warm up about 3/4 mile, race was fun but a little odd with 4 laps of 1250m each and having to get a sticker to put on your bib each time for the first 3 laps. It was pretty warm when I first got there (about 85 degrees), but felt cool enough at the start, and the course was mostly shaded.

I had fun being the pacer which took the pressure off of me to run all out.  Lisa was hoping to beat her old PR of 24:02, but we just missed it today (24:19).  We got caught up in the crowd and went out fast (with first mile at 7:17).  I started to slowly back down but heard her say at one point that she felt like she could carry on a conversation; however, at the start of the second mile her breathing was more pronounced.  She did a good job hanging on and was able to pick it up a little for the last loop

Green Silence Miles: 3.92Nimbus (green) Miles: 6.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.570.000.000.000.000.000.0021.57

21.57 mi, 03:06, 08:35 pace

It's been quite some time since I did an over 20 mile training run. This run was pretty hard but was good training because it was hard, after running yesterday morning, and then the 5K last night.

Warmed up by myself for about 1.5 miles, then joined up with a group to Craig and Diane's, then into Starkey Park. Ran with Eudair to the suncoast trail, then bike to bike parking lot where I was able to get a ride back to Longleaf with Kevin, Melanie, and their dog Brandy who seemed happy to have someone sitting in the backseat with her.

I wore my big water belt (2 x 20oz) as practice for upcoming race in two weeks.

Race will be in the Keys, it's the 50 mile race of the "Keys 100" race.  The race is from Marathon Key to Key West (the 100 mile race is from Key Largo to Key West.  Both races can be run either "crewed" or "un-crewed" which will be noted in the posted results.  I'll be running "un-crewed".)  I've never been to Key West before.  I went to Key Largo out to Islamorada when I was young, and then I stopped by Key Largo with the boys on our 2 day spring break trip.  I guess that is what drew me to do this race. 

It will be an adventure and a challenge to endure in the heat, with start time at 10:00 am and probably not much shade, and temps typically mid-80s.

Nimbus (green) Miles: 21.57
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
54.861.000.000.000.000.000.0055.86
Ghost3 Miles: 9.42Brooks Launch (blue) Miles: 14.79Green Silence Miles: 3.92Nimbus (green) Miles: 27.73
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