The Long Run

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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 - 3:27:00, Oct 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  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: 18.10 Month: 164.28 Year: 1190.74
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
46.900.007.100.000.000.000.0054.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.220.000.000.000.000.000.004.22

4.22 mi, 44:59, 10:39 avg, elev gain 110 feet, HR 130 bpm

Shorter, out and back run in Westlake Village.  Was supposed to do more but cut it a little bit short due to busy weekend after the big run in North Georgia.  The shorter easy run definitely helped as I felt much better at the end of the run compared to the beginning.  50% less clunky.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.590.004.000.000.000.000.008.59

8.59 mi, 1:14:17, 8:39 avg, HR 157 bpm

Workout of the day is 2x2mi repeats, goal was about 7:25 pace.  Started off from my house, headed to the new trail, ran out a little and then dropped off my water bottle at the start.  It's about 2 miles to Keystone Road.

I didn't want to miss getting my goal paces so decided to run just a little bit faster.  First two miles were 7:15 and 7:09.

Rested a little bit (slow jogging), then returned with next two miles faster at 7:05 and 7:04.

It had really warmed up by now so glad to find my drink bottle still very cold inside.  Easy jog back to the house for the remainder two miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.300.000.000.000.000.000.006.30

6.3 mi, 1:05:13, 10:21 avg, elev gain 157 feet, HR 137 bpm

Simple, easy, out and back run from Westlake Village, over to the Pinellas trail and headed south for a little bit then turned around and came back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.830.003.100.000.000.000.008.93

6.72 mi, 59:00, 8:47 avg, HR 149 bpm

2.21 mi, 20:30, 9:15 avg, HR 158 bpm

5x1k workout with goal of 4:16 (6:51 pace) per repeat.

Ran on Starkey Blvd from Longleaf, warmed up for 2 miles, then started repeats from the bridge, leaving my drink bottle there so I didn't have to carry it while I ran.  Thinking back to my past these times should have been easy, but today I had to put some work into it, but no way was I going to to not do the job.

Splits: 4:12, 4:09, 4:12, 4:09, 4:06

When I stopped to get my drink bottle, accidentally saved the run so had to hit start again to finish the cool down, so this showed up as two runs. 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.830.000.000.000.000.000.006.83

6.83 mi, 1:12:45, 10:39 avg, HR 119 bpm

Ran with Jamie in the neighborhood (Foxwood).  It was just slightly cooler but I think the humidity was lower also.  After the regular running part, finished up with 6x100m strides.  Heart rate was surprisingly good today.  Maybe due to combination of: 1) running with someone else, 2) run/walk, 3)lower temperature and humidity.

Tom and Jenny had run here earlier so there were some donuts left over but none of Andy's coffee.  I'll have to ask him to save some for me next time.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.130.000.000.000.000.000.0019.13

19.13 mi, 3:04:35, 9:39 avg, HR 145 bpm

Started out solo from my house, heading over to Longleaf where I met up with Jamie and Cynthia so I could run a few miles with them.

Next, we headed up Starkey Blvd (saw Tom as he was returning from his run) and then into the park and over to the shelter where we talked to some of the Striders and I got the last gatorade.  As we headed down the side trail to the shelter I noted my mileage of 7.3.  Since I wasn't going to take the detour on the way back I'd have to go out a little more than 9 miles to get 18 miles total.

Said goodbye to Jamie and Cynthia and headed further into the park.  My math was a bit off.  I think I went out to about 9.8 miles which would end up making my run too long.  Picked up the pace a little bit.  Weather was getting warmer and I was looking forward to an ice cold drink from Circle K.  Arrived there at 17.3 miles total.  Went inside and got my favorite mix of Powerade topped off with a little Mountain Dew Voltage.

Made it home ok, a little over a mile more than planned for the total run, not too far off from a 20 mile run which I'll do soon.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
46.900.007.100.000.000.000.0054.00
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