The Long Run

Week starting Jul 29, 2012

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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
50.890.004.003.000.000.000.0057.89
Nimbus (green) Miles: 18.51Green Silence Miles: 13.80Ghost3 Miles: 3.00Launch (black) Miles: 19.58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.120.000.000.000.000.000.0010.12

10.12 mi, 01:25, 08:23 pace

 Today was a pleasant surprise.  I ended up with just over 10 miles.  It's been a long time since I did 10 or more on a week day.  I just felt pretty good so I decided to go a little farther.

Neighborhood, then out to Kinsmere for a loop there, before heading back. Warm out again, 3 water stops. Another good Monday run.

Nimbus (green) Miles: 10.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.150.000.003.000.000.000.007.15

7.15 mi, 01:02, 08:39 pace

Met with Claude and Jean at Bayonet Point Middle School, warmed up with easy 800m, then did 400m x 12 (1:23-1:26 range), with 1:30 rest between (walking around), 1200m cool down, then when I got back home did 1.7 mile loop to fill in some miles.

400's were good with Jean leading the way (except for one of them!)

This was a good workout for me since it really got me going faster than I have run in a long time.  It was mentally challenging to do 12 intervals and to keep up.

Half way through the workout I realized I'm running with Jean Claude - yeah, they had heard that one before and when they ride their bike with their wives they are Jean Claude and the van Dames.

Green Silence Miles: 4.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 mi, 00:26, 08:47 pace

Did Nancy R. 's one hour spin class then went for a short run once I got back home (to water fountain and back). I can't say that the classes are getting easier but I'm starting to feel less lost. I think I'm feeling some increased leg strength which I could feel during yesterday's track workout.

Another benefit, is it seems to be fixing up my hip issue.  It does make it hard to not miss some running miles but I'm ok for now.

Ghost3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.650.004.000.000.000.000.009.65

9.65 mi, 01:17, 07:55 pace

Good run with a valiant attempt at 2 mile repeats.

Warmed up with a little over 3 miles at an easy pace, mostly running with Joe. Goal was to do 2 x 2 mile repeats at faster than 6:40 pace, with 1 mile easy run between. First set was 6:39, 6:34, then the second set was 6:37, 6:42. I really struggled on the last mile and was at first not breaking a 7:00 pace, but I worked my way down and almost made it to sub 6:40.

Warm out again with high humidity so I'm not going to beat myself up, this run was a success, also happy with total miles today.

Brought pumpkin bread which kept me up too late making it last night (I kept on checking it but it stayed like soup for a long time) so a bit tired from that also.  The pumpkin bread got eaten up so I guess it was worth being a little bit more tired.

Green Silence Miles: 9.65
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.390.000.000.000.000.000.008.39

8.39 mi, 01:13, 08:38 pace

Mostly relaxed run around the neighborhood and along the golf course. Weather was better this morning than yesterday.

Nimbus (green) Miles: 8.39
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.580.000.000.000.000.000.0019.58

19.58 mi , 02:52 ,08:46 pace

Great run this morning with Joe G, as well as various guest appearances and cameos from many others.

Started out at Longleaf just after 5:00, did a loop through that neighborhood, then headed up Starkey Blvd with stop at Diane's house for refreshments before heading into the park for a bit, then turning around, back to Longleaf.

Joe had 20 miles on his schedule and I ended up doing almost all of it with him. We were at a 9:00 average up to mile 13, then gradually picked it up. Weather this morning was a blessing.

Wore my new $38 Brooks Launch - thanks to Keith for the online coupon.

Feel grateful to get another good week of running.  With the volume going up and some more focused runs, started to feel a little more confident.

Launch (black) Miles: 19.58
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
50.890.004.003.000.000.000.0057.89
Nimbus (green) Miles: 18.51Green Silence Miles: 13.80Ghost3 Miles: 3.00Launch (black) Miles: 19.58
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