The Long Run

Week starting Aug 05, 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 - 3:28:12, 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
47.010.008.800.000.000.000.0055.81
Nimbus (green) Miles: 19.93Green Silence Miles: 17.58Ghost3 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.550.000.000.000.000.000.0012.55

12.55 mi, 01:47, 08:30 pace

Started in the neighborhood, then past the golf course and over to the Y for a drink of water, and then back. Ended up being a little bit farther than planned but felt pretty good after Saturday's long run.

Last Monday, when I did just over 10 miles I was pretty happy about that, it was my first 10+ mile weekday run, so I thought I would try to do the same thing today.

I did some stretching and upper body exercises as well as some leg strengthening exercises (although I need to do more and maybe follow a structured plan).

Hanging in there, let's see how the week unfolds, hoping for good things!!

Nimbus (green) Miles: 12.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.780.001.800.000.000.000.007.58

7.58 mi, 01:00, 07:57 pace

Felt pretty good this morning.

I did three different length intervals, between .5 and .7 miles long.  The second interval was under 6:00 pace and I was on track for the third interval to be under 6:00 as well but had to slow down for a car.

 I'm not sure as to a "scientific" purpose to doing these three intervals, but for now I'm doing them as a different workout and will do more of a tempo run on Thursdays or longer intervals such as 2x3 or 3x2.  But today's run was to get my legs moving and try and make myself believe that I can run fast.

Carrot cake after the run for Cindy's 60th bday.

Green Silence Miles: 7.58
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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, 00:25, 08:22 pace  plus 70 minute spin class

Nancy's spin class ran a little bit long today, got off the bikes did some stair sprints, wall sits, medicine ball stuff, then back on bikes. Different stuff today which is always nice.

After I got home did a short easy run to the water fountain and back.  My legs felt tired, but my core felt better than it had been feeling a few weeks back, hopefully I'm turning the corner and getting back to a strong core to keep myself injury free as I ramp up the miles.

Hopefully on track for another mid to high 50's week for mileage.

Ghost3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.005.000.000.000.000.0010.00

10 mi, 01:17, 07:42 pace

Retry of last weeks 2x2 with better results (a little nicer weather than last week helped).

3 mile warmup, then 1st set was 6:35, 6:38, then 1 mile easy, then 6:27, 6:23, then half mile easy, then 1 mile at 6:15, then cool down.

Felt good to improve.  I was pleased with the second set because it felt better than the first set, I didn't have to concentrate to get the faster pace, I just imagined my legs turning over faster.  Then the one mile at the end felt good and I almost pushed it a little faster but decided not to risk letting my stride get sloppy.

I'm on my way to 3x2, and then after that try 2x3.  

Green Silence Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.380.000.000.000.000.000.007.38

7.38 mi, 01:04, 08:41 pace

Easy paced run around the neighborhood and by the golf course. Warm out this morning but beautiful.

Followed up the run with my "better than nothing" strength routine - 3 sets of pushups supersetted with 3 sets of pull ups, along with random dumb bell exercises, and some leg strength work.

I think this is the first time getting over 40 miles during the week, I'll have to go back and look to see when the last time I did that.

Nimbus (green) Miles: 7.38
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.300.002.000.000.000.000.0015.30

15.3 mi, 02:02, 07:57 pace

"slept in" and arrived at Starkey at 6:30. I ran the first 5 miles with Liz, then did another 1.5 miles with Steve.

After turning around gradually picked up the pace.

Attempted the last two miles at 6:25. Not quite there yet, but did 6:28 and 6:41 - so not bad for almost 80 degree finish. I think this was the first sub-8:00 long run in quite some time.

Just before I was at the last two miles, my pace was around a 7:40 and it felt pretty hard but I wanted to try the faster pace.  I was surprised during the first mile that I could just turn it on like that.  However, during the second mile it felt like I was at the same effort but was slowing down.  I put some more effort and was able to go a little faster but not quite down to 6:30.  Good test at least.

Snacked on some cherries (thanks Barb!) after the run before heading home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
47.010.008.800.000.000.000.0055.81
Nimbus (green) Miles: 19.93Green Silence Miles: 17.58Ghost3 Miles: 3.00
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