The Long Run

Week starting Jul 29, 2007

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMark's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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: 0.00 Month: 81.53 Year: 1523.86
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 715.31
GoMeb Razor Lifetime Miles: 398.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
29.1010.705.400.000.000.000.0045.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.002.200.000.000.000.000.007.20

Woke up not feeling much like going on a run, but that's ok because there are days like that.  I got moving and was able to start my run just after 6:30.  Ran alone this morning with a 12 oz bottle of gatorade for company.  Started out with a couple of slow miles, built up a little bit faster and ended with the last 2.2 miles at about marathon pace.  Felt like going a lot faster for the last mile but held back a little bit as this wasn't supposed to be a fast day.

Average pace: 7:59 

Weather getting back to normal, 80° and 68% humidity.

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.003.001.400.000.000.000.006.40

I thought today would be an easy run, but it was just David and I and he was up for something a little bit faster so I went along.  It rained very early this morning but didn't cool down much so the run was warm (80°) and sticky (86 % humidity).  First mile at 8:19, then kept on increasing the pace.  Garmin said that 6th mile was at 5:52, but that is highly suspect as the mile before was 7:15 and the last .4 was at 6:53 so I'm guessing around 7:00 give or take 5 seconds - also I have never run a mile that fast, although maybe I could?  I need to try out it out sometime.  This course usually measures between 6.2 and 6.3 depending on which direction we go on the loop.  The Garmin also said 7:21/mile average pace, so that means it was probably more like 7:30 ish.  These are great tools to train with but aren't always perfect.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.004.000.000.000.000.007.00

It seems that starting a little bit later, when it is just starting to get light, rather than when it is still dark is more comfortable since that's when the breeze starts up. So, that's what I did this morning. It was raining before I woke up but it was cooler this morning with a few light sprinkles at the start of the run.

Started out with two easy miles, than ran 4 miles just under 7:07 (ranging between 7:00 and 7:06) and the final mile at an easy 8:20. I hadn't done a run like this for a while, it wasn't easy but it felt comfortably hard with no aches or pains, just a desire to quit most of the way, until the last 1/2 mile of the hard 4 miles where I suddenly felt stronger and wanted to go farther at that speed, but that was enough for today.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.001.500.000.000.000.000.006.50

"Easy" is a relative term I suppose.  This morning's run wasn't physically demanding but it was challenging due to the rain.  It was more than just a light sprinkle, but varied between moderate and heavy, except for one very short time when it let up and came close to stopping.   Dixie, Keith, David and I left from his house this morning at about 5:50 and ran out his neighborhood and up Starkey Blvd.   I didn't give my Garmin a chance to lock in its signal so the distance ended up being off.   This route is pretty well measured and always comes out to 6.5, but today it said 6.33.   The rain made it darker and there were some pretty significant puddles which you couldn't see until you stepped in them and totally soaked your foot.

At the turn around point things felt better, last mile and a half picked up to about a 7:30 pace.  Garmin distance was 6.33 with an 8:32 pace.  If 6.5 is really correct then it would be about an 8:20 pace.  

Enjoyed some coffee and bagels on David's porch along with Karen, Regina, and Barbara.  Despite any perceived complaining I might be guilty of here, overall it was a good run and one to remember. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.104.000.000.000.000.000.0018.10

Today was one of my longest runs since December. It went pretty well overall. I was running a little bit later than planned, arriving at the trail parking lot at about 6:15 instead of the planned 6:00. It was already about 76° but it felt somewhat cool. I saw Eudair in the parking lot as she was getting ready to go for a bike ride. She had thought about running but is still going through some PT and decided to not do the long run with me today. The first four miles were at an easy pace but felt difficult, just took me a little while to get going. Those miles were between 8:35 and 8:53. I was wearing the water belt with two 20 oz bottles which is part of the problem, doesn't feel bad after a while but does feel heavy at first.

After that I started to get my legs. I was heading up the Suncoast pkwy trail, went a little past the entrance the Starkey park bike trail then turned back and got on that trail. At about mile 9 I was feeling good. Mile 10 was my second fastest mile for the day. Started to feel hot out just after passing mile 11 but I kept on moving. Eudair past by me a couple of times throwing out some words of encouragement. There were mainly cyclists on the trails with a few individual runners like myself and a few groups. Mile 14 felt encouraging as there was only 4 miles left. As I was finishing mile 17 I thought I would back it down a little bit for the last mile. Just then Eudair showed up to run the last mile. We ran in at a 7:32 pace which was the fastest mile for the run. I then drank lots of water, walked around a bit and stretched. The temp was 86°, humidity not too terrible at 64%

Overall pace: 8:05/mile

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
29.1010.705.400.000.000.000.0045.20
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
Lone Faithfuls
(need a comment):