The Long Run

Week starting May 17, 2009

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 20.88 Month: 54.08 Year: 342.30
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
44.8110.003.000.000.000.000.0057.81
Glycerin 6 Miles: 36.79Asics Gel Equation (new) Miles: 21.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.200.000.000.000.000.000.008.20

I went to the Y this morning.   I was going to run some inside and some outside.  While I was on the treadmill the sky kept on getting darker until it started dumping down (some very badly needed) rain.  I got off the treadmill after 5.1 miles at about 8:00 pace, saw that it was still pouring out, drank some water and a cliff shot (mango flavor) then got back onto the treadmill for another 3.1 miles at 7:56 pace average.    

I sped up the treadmill a few times for some variety and bumped up the incline twice for two minutes up to 5% followed by 1 minute at -1% then back to the usual 1%.

Finished off with some weights and then headed back home.

A good start for the week, one run in the bank.

Glycerin 6 Miles: 8.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.380.000.000.000.000.000.008.38

Ran outside at the YMCA this morning.  Arrived about 5:25 and met up with Keith, David, Tim and Raj - Dixie had to cancel last minute.  Pretty big group for an early Tuesday.  Temp was back down to a cooler feeling 65 degrees with a light drizzle.  Felt great once we got moving.  We were all taking it easy today, kept pace pretty consistent throughout averaging an 8:15 pace overall.

After about 4 miles Keith split off to head back as he was just doing 5.  Then the rest of us ran a usual (about) 6.2 mile route ending back at the Y.  Finally, Tim, Raj and I headed back out for another 2 miles  or so for a total of 8.38 miles.

Headed back home for some stretching while Jenny headed out for 6.2 at 8:38 pace.  Our easy paces are slowly merging closer and closer.

Asics Gel Equation (new) Miles: 8.38
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.423.002.000.000.000.000.0010.42

More and more rain, but fortunately it stopped sometime early this morning.  I ran from my house and met up with Raj in front of Bonefish.  We then headed down 54 to Starkey Blvd bike path.  The streets were wet, and although it was very humid it was cool enough (high 60's) to still be comfortable.  We ran 1 1/2 miles at an easy pace, then we started the tempo portion.  Goal was to do about 7:00 pace for 5 miles on an out and back course, then finish up with another 1 1/2 miles easy.

The run went well.  As usual it took some time to get into a good rhythm.  At the 2 1/2 mile turn around Raj and I were both feeling good.  We pretty much hit our splits where we wanted with a couple of miles faster: 7:00, 6:58, 6:44, 6:57, 6:44

For the return trip cool down, the humidity had caught up with me a bit and my shirt was soaked.  There was a slight breeze so that helped make things feel a little cooler.  I continued on home past Bonefish and then once home, took a quick swim in the pool to loosen up.

Glycerin 6 Miles: 10.42
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.143.000.000.000.000.000.008.14

I felt great on the run this morning.  Started off with a bike warm up and core/stretching inside the Y.  Got onto the treadmill for 4.14 miles at about a 7:50 pace which is a little bit faster than usual warm up treadmill miles.

Headed outside for another 4 miles.  Didn't look at my pace except when the garmin beeped for the one mile splits.  Ended up being faster than usual for this type of run 7:19 pace average.

It was two days since my massage.  This is usually when running feels the easiest.  On Wed. run Raj had mentioned the same thing, how two days post massage seems to feel the easiest.

So, the only drawback about today was it was supposed to be more of an easy run but instead it was a feel good faster run  but not quite fast enough to be a tempo run.  Hopefully these have some benefit too sometimes, even though some people might call these junk miles.

Asics Gel Equation (new) Miles: 8.14
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

I ran with Jenny this morning.  She was planning on an easy 4.5 miles so that sounded good to me.  I want to start easing into 6 days a week so I don't have to do that many 10+ days during the week on weeks when I want to get more miles in.  It was a bit humid this morning but the run went by pretty quickly with the good running company.   I tried not to press the speed or be too bouncy (two of my annoying habits when I run with her sometimes).

Asics Gel Equation (new) Miles: 4.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.174.001.000.000.000.000.0018.17

Went to Starkey park this morning.  Arrived at the gate at 5:45, had to wait 5 or 6 minutes for someone to open up the gate (posted opening time is not til 6:30 but it usually opens earlier).  I'll start from some place else next week since I have to run longer and it might be hotter out.

Dixie showed up at 6:00 on the dot.  We got going just a few minutes later.  There were a lot of bats flying around this morning.  Maybe I'd never noticed them before, but they were everywhere.  I hope they ate lots and lots of those giant horse flies.

Went out at an easy pace, slowly picked it up past 4 miles.  We went out to the water stop on the Suncoast parkway, which was Dixie's turn around point, I had talked him into running 13 instead of 10.  I kept on going until I was out 9 miles.  At this point it was still just barely comfortable for running.   The clouds were keeping the sun back and there was a slight breeze, just enough to keep the humidity from being a problem.

Didn't try to do any sort of specific pace but I did go faster as I got closer to the end.  I put on my music for the last 4 miles but I only used one earpiece since one of the foamy things fell off someplace on the run.

Finished the last mile in 6:44. 

Average pace: 7:45

Overall pace for the run was a little slower than last week but I felt much better at the end.  Spent a little bit of time at the social hour before heading back home.

Glycerin 6 Miles: 18.17
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
44.8110.003.000.000.000.000.0057.81
Glycerin 6 Miles: 36.79Asics Gel Equation (new) Miles: 21.02
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