The Long Run

Week starting Jul 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 - 3:28:12, 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: 5.40 Year: 1829.98
Brooks T7 Lifetime Miles: 175.96
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 693.07
GoMeb Speed3 Lifetime Miles: 417.06
Brooks Pure Flow Lifetime Miles: 88.19
Brooks Launch(lobster) Lifetime Miles: 5.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
28.806.000.000.000.000.000.0034.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.200.000.000.000.000.000.007.20

7.2 easy miles.  Although, as usual, warm and humid.  I'm hoping that 80º and  humid is good preparation for running in Las Vegas where it will be low 80's before the sun comes up but very low humidity.  No pain at all in the top of my foot.   Ran by myself today, there seem to be fewer people running on a regular basis these days between vacation plans and the less than ideal running conditions.

 Good run for a Monday morning, only one day off running since Saturday.
 

 

Average pace: 8:11 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Cross train day today.  Warm up on arc trainer (about 10 minutes) then 34 minutes on the rower.  I can remember when 20 minutes on the rower was difficult, now I just keep going.  Felt like I could have gone on a lot longer but today was not knock yourself out day :)

 A day off from the heat and humidity was also nice.

Based on what weather.com tells me, the heat humidity combo during the morning is equivalent to the higher heat / lower humidity combo of Las Vegas but I'll have to wait and find out for myself when I get there later this week.
 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.100.000.000.000.000.000.006.10

6.1 Miles , average 8:06 pace.  Felt cooler out at start of the run for some reason even though thermometer read the same at beginning and end of the run - 80º

 

No pain whatsoever in my left foot today, either on the top of it or the big toe so I think I may have turned this one into just a close call.

7 miles tomorrow morning then off to Las Vegas to see how I do in the heat.  My wife will be competing in the Women's Tri-Fitness competition, she has been training very hard for this.  Once finished with that she'll get back to running and training for the Disney half marathon in January which she'll run with her Mom and 3 sisters. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

7.5 easy miles (about 8:14 pace).  Ran by myself at 5:30.   No one else had showed up, although I ran into some people about 3/4 through my run as they had started later in the morning.  They would have told me but thought I had left for vacation already :)

 Temp was warm (81 degrees) and humid as usual.  I think I'm getting used to these.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.006.000.000.000.000.000.0014.00

My first dry run :) This was one of my most challenging and rewarding runs. Everything felt different but it worked out fine. Running in Las Vegas! I woke up at 4:30 but fell back asleep until 4:52. Seeing how late it was I got moving quickly. I got into the car and drove out of town a little bit so I could run on the roads. I had spotted some roads that looked pretty good the day before. I was able to start my run at 5:30, already 86 degrees with the sun coming up. I took my water belt and carried a bottle in one hand.  The water belt has two 20 oz bottles which I usually don't take but instead put one 12 oz gatorade and one 16 oz water, but today used the two bigger bottles, one with water and one with Accelerade. 

The first 3 miles were very hard and I couldn't seem to go faster then 9:00. The first three miles were something like 9:50, 9:30, and 9:10.  But I figured that didn't matter. Eventually I was doing 8:30 miles. Once I got just past 7 miles I turned around. At that point the run got a lot easier. I realized I had been going up a slight incline the whole way. The run back was much easier due to running down a decline and carrying less and less weight.  I was doing miles between 7:35 and 7:40 the return trip with what seemed to be less effort on the way out. Final average was 8:13 pace.  1:02 to where I turned around at 7.1 miles, finish time at 14 miles was 1:54.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
28.806.000.000.000.000.000.0034.80
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