The Long Run

Week starting Aug 04, 2013

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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: 34.39 Month: 147.82 Year: 1763.57
Brooks T7 Lifetime Miles: 175.96
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 681.62
GoMeb Speed3 Lifetime Miles: 403.27
Brooks Pure Flow Lifetime Miles: 88.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
52.820.005.800.000.000.000.0058.62
Asics Cumulus Miles: 32.06Green Silence2 Miles: 18.29Glycerin (red) Miles: 8.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.790.000.000.000.000.000.007.79

7.79 mi, 1:07:22, 8:38 pace

Late start, so it was a bit hot out.  Bargained with myself to at least run 5 miles, which worked to get me out the door and then keep going.

Ran around and up down various neighborhood side streets and a little bit onto Trinity Blvd.

Asics Cumulus Miles: 7.79
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.480.001.800.000.000.000.008.28

8.28 mi, 1:04:29, 7:47 pace

5:30 run with the Striders at the Y.  Did mostly easy paced running but tried out 3x1k again this week, with slightly better paces: 6:16, 6:07, 6:12

Warm and humid again but I think I'm getting used to it now.

Green Silence2 Miles: 8.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.070.000.000.000.000.000.008.07

8.07 mi, 1:12:10, 8:56 pace

I was late getting out the door again this morning.  Yesterday was 5:30 run and I was able to quickly get ready for work, today not so much.

But, I DID get my run finished, and as a bonus I ran into Joe and ran with him for a couple of miles.

Usual route, through the neighborhood, past the golf course and then added an out and back into Trinity Oaks.

Very warm and humid, good day to carry a bottle.

Asics Cumulus Miles: 8.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.010.004.000.000.000.000.0010.01

10.01 mi, 1:18:22, 7:49 avg

Ran at Longleaf with the Striders.  I decided to do 2x2 mi at something below 7:00 pace.  I thought this would be a good transition between shorter intervals and a tempo run.  Temperature was about 79 degrees but it didn't feel too bad.  After 4 mile easy paced warm up, started the intervals:  first one was: 6:55, 6:48 and second one: 6:56, 6:45

The last mile of the second interval was especially tough and I felt like quitting shortly into it as I didn't think I could make a 7:00 pace.  Once I decided to just try and do what I could (even if that was 7:30) I was able to relax and pick up the pace.

I'm glad I decided on this mini challenge.

Green Silence2 Miles: 10.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.270.000.000.000.000.000.008.27

8.27 mi, 1:11:38, 8:39 pace

Run around the neighborhood, past golf course, then into two neighboring neighborhoods.  Somewhat late start but earlier than Wednesday at least.  I figured with school about to start I won't have as many opportunities to choose to start late, and for some reason I'm still enjoying running in some heat.

So far, it's been another good consistent week of running.

Glycerin (red) Miles: 8.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.200.000.000.000.000.000.0016.20

16.2 mi, 2:26:21, 9:02 pace

I felt good on today's run, best long run since the race.  I ended up running with 4 good friends who I usually only get to run one or two at a time with due to various scheduling issues - Jamie, Dixie, Cynthia and Jorge.  We started out from Longleaf, ran to Diane's house (she wasn't home but I didn't want to recalculate a route without stopping there, I pretended to pet her cat Oriole who is usually outside).  Ran into the park with a brief stop at the shelter, then out to the power lines before turning back.

It also helped that today was just a few degrees cooler than what it had been, just enough to take the edge off.

During the last four miles Cynthia went ahead and the rest of us stayed at a pretty steady pace.

After the run, chatted with friends celebrating Jammie's 40th birthday (not to be confuse with Jamie).  Also, bought a jar of local "home made" honey from Dixie (I'm not sure what else to call it besides home made, Dixie did pull it out of the honeycombs himself but the bees are still the ones making it!).

Asics Cumulus Miles: 16.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
52.820.005.800.000.000.000.0058.62
Asics Cumulus Miles: 32.06Green Silence2 Miles: 18.29Glycerin (red) Miles: 8.27
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