The Long Run

Week starting Jul 22, 2007

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
34.0015.001.000.000.000.000.0050.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.004.001.000.000.000.000.0016.00

Well, this really should go with last week's training. Due to traveling was not able to do my Saturday run until Sunday.   This is going to make my mileage for this week look pretty big for me. 

I was pleasantly surprised to see the temp at only 73º when I started my run this morning just before 7:00. I ran alone at Starkey park, going out to the end of the bike trail and up the Suncoast pkwy trail for about 1.5 miles. Did a good job of taking it easy on the way out. Ran faster on the way back with the last mile at 7:06. With 3 miles left to go it started to sprinkle which felt good to run through and kept the temperature from going above 75º. It could have been a miserable run but turned into a pretty good one.  I noticed that there were two extra water stops that weren't there before.  I refilled my water bottle a little bit two different times to make sure I didn't run out.

Average pace: 8:02

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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

Did some cross training today.  Recovering from yesterday's run.  12 minutes on arc trainer, 20 minutes on the bike, and about 30 minutes of upper body weights.   Calves felt a little bit tight but not terrible.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.002.000.000.000.000.000.008.00

Another nice day for running, 74º and very reasonable humidity.  Before leaving for my vacation mornings were warm and humid, then I had a week of running hot and dry, now it is much nicer and very much appreciated.  No one ran with me this morning, the regulars seemed to have dropped off a bit right now.  

Ran at the neighborhoods near the Y.  Started out slow, felt all recovered from Sunday's run but thought taking it easy would be wise.  First mile at 9:14, picked up a little bit faster each mile with  the last two miles at 7:32 and 7:16.  Ran the last .2 miles with the high school cross country coach who was leading his pack back in.

8 miles at 8:08 pace. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.005.000.000.000.000.000.008.00

This morning's run was kind of interesting.  I wasn't expecting to run with anyone and got a little bit later of a start.  Just past 6:30 I was at the Y, I saw my friend Jenny who was talking to another lady named Anne Marie.  Anne Marie asked if I wanted to run "with these guys" - who were the high school cross country team, they were all doing 10 miles, but there was another guy there who was not on the team but ran with them who was only doing 8 that day.  So, I went along with them.   Started out with an easy 8:38 pace for the first mile, followed by 8:08, gradually picking things up.  On the way back got caught at a really long traffic light, maybe about 45 seconds or so.  Weather was pretty good again at about 74° and pretty reasonable humidity for Florida.

I was invited back for speed work on Mon and Fri but I think that would be asking for it :) 

Average pace: 7:49 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.002.000.000.000.000.000.008.00

Another 8 miles this morning.  Alone.  8 miles is starting to feel easy which is a good sign.  Started out at 8:50 pace, then just kept on running without trying to increase pace but it seemed to go up slowly by itself 8:11 -> 8:09 -> 8:07, last two at 7:32 and 7:26.

 Temperature has gone back up but still not too bad, 76° and a somewhat stick 75% humidity.

A bunch of people will be running on Saturday so I will do 10 miles with them at 6:00 am.

Overall average pace: 8:02 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.002.000.000.000.000.000.0010.00

10 mile run with David, Dixie, and Randall.   Hadn't seen Dixie for a while, so it was good to run with him again.  We met up at 6:00 at the Y, waited a few minutes for Joe (who couldn't make it but I didn't check my email), got moving at about 6:10.  Pretty easy pace most of the way, stopped a few times for water.  I do enjoy running with other people but the stops always seem to take longer.  Had a couple of faster miles at the end at about marathon pace.

Weather was pretty decent with not too much sun, a reasonable 75° and average humidity.

Overall pace was 8:22

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
34.0015.001.000.000.000.000.0050.00
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