The Long Run

Week starting Jul 05, 2015

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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
52.836.000.005.000.000.000.0063.83
GoRun Sonic Miles: 37.28GoRun Ride3 Miles: 6.23GoMeb Speed2 Miles: 11.05Pearl Izumi II Miles: 9.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.110.000.000.000.000.000.0011.11

11.11 mi, 1:30:43, 8:10 avg

Monday seems like it came too fast, but at least I was ready mentally and had no dread of running 11 miles in summer alone.  Made a big loop from my house out to SR54, then turned into the road that runs through the edge of the Trinity hospital campus out to Little Rd, then a side trip down Photonics pkwy to the Y for a bottle refill in the 10 oz handheld I was carrying, then back through Kinsmere toward my neighborhood via the golf course.

First mile was 10:15 and last one about 7:30.  Only 5 more runs left, or in other words I get to do 5 more runs this week!

GoRun Sonic Miles: 11.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.230.000.000.000.000.000.006.23

6.23 mi, 50:45, 8:08 avg

Got a little bit rained on and ran a little bit short on time so did not get all 10 miles in but at least did 10 kilometers! Will try to get some more in later.  I started out with no shirt and the rain actually felt cold which made me think how lucky I was to feel chilly on a run in Florida in July.  Rain slowed down and then stopped and the air stayed pleasant, I finished before it turned to steamy as it warms up.  After a slower warm up the miles got faster with the last one about a 7:20

GoRun Ride3 Miles: 6.23
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.050.000.005.000.000.000.0011.05

11.05 mi, 1:26:55, 7:51 avg

Late start, slow first couple of miles for warm up as I ran out to the new park which has a path around some ponds with 1/4 miles marked out to 1 mile which covers about 1 1/3 times around the loop.  Goal was 5 x 1 miles at 6:23 and I really didn't think I had it in me but the training and adapting to the heat must be paying off.  First mile I was quickly on pace and finished a few seconds ahead of goal.  Second mile I was much faster, third mile was like the 1st and so on.

Paces: 6:19, 5:51, 6:19, 6:05, 6:25

Last one a little slower, but I felt pretty much done after the fourth one (done in a good way).

Today's run was a big boost since the last time I did repeats they didn't go so well but today the warm air and humidity didn't seem to bother me.

GoMeb Speed2 Miles: 11.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.114.000.000.000.000.000.0010.11

10.11 mi, 1:17:45, 7:41 avg

5:30 am run with the Striders at Longleaf.  Easy paced first mile, followed by 8:06 second mile, and then the rest under 8:00.  Felt a bit cooler this morning, maybe right about 75 or 76 degrees.  Ran a little bit faster than planned.  Felt good overall.

When I finished the run there were a few of us left, maybe 6 or 7.  A very mature high school student decide to share a devotional thought for the day about mentoring and being mentored and went around the circle.  I thought it was pretty impressive the way she led it.

GoRun Sonic Miles: 10.11
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.270.000.000.000.000.000.009.27

9.27 mi, 1:24:47, 9:08 avg

Ran in the neighborhood with Jamie at 6:00.  Good relaxed pace which was a good break after the last couple of days of running harder.  Warmer and maybe a small notch more humid though.  I successfully completely gate-game which is where I try to make it to the gate of this one nbhd before it closes, good pick up.  Made it just after gate was starting to close but still had plenty of room so as not to be that dangerous.  It's maybe been a couple of years since doing that.

Pearl Izumi II Miles: 9.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.062.000.000.000.000.000.0016.06

16.06 mi, 2:24:48, 8:59 avg

Ran with Jamie and Cynthia from Diane's house.  Jamie was doing 20 and Cynthia was keeping her company.  They started at Longleaf and I did bag pick up for them.  Another day of running a bit slower but again it felt like I needed it.  About 10 miles into the run, while inside Starkey Park, Cynthia kind of ran out of gas and ended up walking to the shelter.  Jamie and I continued on and just outside the park we split up and I did a little bit of a pickup for the last two miles, 7:18 and 7:23.  Sun was out in full force by this time but I felt like I could run through it.

Cynthia had just finished the walk back to the shelter so we headed up there to pick her up.  Jamie said it was a good confidence boosting run for her.  Her race is several weeks after mine at Presque Isle Marathon in Erie, PA.

GoRun Sonic Miles: 16.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
52.836.000.005.000.000.000.0063.83
GoRun Sonic Miles: 37.28GoRun Ride3 Miles: 6.23GoMeb Speed2 Miles: 11.05Pearl Izumi II Miles: 9.27
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