The Long Run

Week starting Aug 03, 2008

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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: 115.10 Year: 1362.20
Brooks T7 Lifetime Miles: 175.96
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 553.77
GoMeb Speed3 Lifetime Miles: 291.43
Brooks Pure Flow Lifetime Miles: 78.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
40.204.255.000.0033.327.758.3849.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.380.000.000.000.000.008.388.38

Not a bad run for a Monday morning.  I was a little bit slow in moving through my morning routine but I got there eventually.   Rode my bike to the Y, did some stretching and core work inside then did 4.23 miles on the treadmill at about an 8:15 pace.

Went outside for another 4.15 miles at a 7:53 pace.

Back inside to cool down from the run and do a few weights.

No complaints this morning, nothing hurt and the temperature and humidity were not that bad. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.070.000.000.008.070.000.008.07

I was supposed to meet Dixie at the Lansbrook Y this morning at 6:00.  I got there just before 6:00 and saw his car but did not see him.  I looked around a bit for him.  I did however see Bob who happened to be running by so I ran with him for a bit.  We ran together about 2.5 miles before he split off for home.  I kept going but I was feeling a bit sluggish this morning.  Since I was planning on running with other people I didn't have any music with me but it wasn't the end of the world.   I was finally feeling a little more awake with one mile left to go.

Average pace: 8:41 

The temperature was pretty good and the humidity wasn't any worse than normal but something had drained my usual energy from me.   But, I got the job done and am hopeful that I have gotten  my periodic not so great run out of the way. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.750.005.000.000.007.750.007.75

Pretty good tempo run today.  On the plus side, I have often had to skip this particular tempo run in relation to how far out the next marathon is due to some minor injury or feeling like my body wasn't ready.  I felt ready today so I guess that puts me a little bit ahead of the game.

Since it is starting to get light a little bit later I did not ride my bike to the Y.  I need to get some lights for my bike or something for safety.  So I drove there and warmed up inside and did some stretching.  It was almost 7:00 by the time I actually started my run.   Plan was at least 2 easy miles with 5 miles of tempo at 6:56 pace in between.

Warmed up with about 1.5 miles then started the tempo.  I felt really good starting out and went out a little bit too fast (6:43).  Into the second mile it started to get harder, third mile was a struggle to make the pace.  At the beginning of the 4th mile I had to bargain with myself to just finish that mile, take a short break and then do the 5th mile.  So, that's what I did.  Short break after the 4th mile (about 1 minute) then I did the 5th mile feeling a bit better.   The sun was up and depending on what shade there was the sun was hitting me pretty hard.  Some of it was psychological as I have run through similar weather before.

Splits were: 6:43, 6:47, 6:55, 6:55, 6:50

Cooled down with a little bit more than a mile, then went back inside for some more cooling down. 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.002.000.000.007.000.000.007.00

Met up with the Striders at the Longleaf pool area.  Lots of people today.  I started out with Bob, Dixie, David, Keith, Randy and a friend of Randy's.  We ran up Starkey Blvd to Alico pass where David had stashed some water.  I have no idea of the pace on the way up because I couldn't manage to get my garmin to lock onto a signal.  On the way back Keith had left before us so Dixie and I spent the time trying to close up the gap.   We ended up doing two faster miles trying to catch him (7:34 and 7:24), then slowed down once we were back inside Longleaf.

Hung out for a bit enjoying some coffee, nut bread, and muffins that people had brought. 

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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

Day off from running but not exercise.  Biked up to the Y did some weights and core work then biked home.

Big run tomorrow!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.002.250.000.0018.250.000.0018.25

This morning's run almost looked like it was going to be a disaster.  I met up with David and Dixie at 5:30 near the Lansbrook Y.  A nice and early start, but it was already 83°, a good amount of humidity (although slightly less than expected).  The air felt very still and heavy.  Oh, well, just get moving so that's what we did.  Started out with a pretty easy pace for the first two miles then settled into about an 8:30 pace.   Headed up East Lake Rd to the last neighborhood before Tarpon Ave. where there are a couple of small hills.  We looped around that neighborhood twice then headed back.

We got back to the Y and Dixie said good bye as he was just doing 10 today.  David and I continued on towards John Chestnut park which has some nice shade.  We had noticed that sometime shortly after the sun came up it actually cooled maybe because a breeze started, but whatever it was it was a lot easier to run.  We finished up 6 miles and made it back to the parking lot, then I split off from David for 2 more.   I did the last couple at marathon pace.

Average pace: 8.25

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
40.204.255.000.0033.327.758.3849.45
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