The Long Run

Week starting Aug 23, 2015

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
2007200820092010201120122013201420152016201720182019
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: 0.00 Year: 1266.58
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
44.480.000.000.000.000.000.0044.48
GoRun Sonic Miles: 12.45GoRun Ride3 Miles: 6.42Brooks Launch (aqua) Miles: 25.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.300.000.000.000.000.000.006.30

6.3 mi, 1:02:22, 9:53 avg

Ran with Joe and Jamie in the neighborhood.  Warm up first mile, part of it by myself before joining the group.  Just ran what they were running.  Did not look at heart rate while running, just know averages after the run for each mile. 9:24, 9:02, 9:01, 9:26.  Stopped for water at the end of the 9:26 mile and heartrate average was 142 bpm for that mile, higher than planned.  Ran the rest of the way alone (sent Joe and Jamie ahead), averaged about 11:25 pace to keep heart rate low enough.

GoRun Sonic Miles: 6.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.420.000.000.000.000.000.006.42

6.42 mi, 1:07:13, 10:28

Ran at the Y with the Striders.  Did all my miles by heartrate (except for last one).

10:04, 11:44, 11:17, 10:42, 11:10

Then did last mile at 8:29 with HR average of 170 - way higher than I wanted.

GoRun Ride3 Miles: 6.42
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.550.000.000.000.000.000.006.55

6.55 mi, 1:05:48, 10:02 avg

Ran in the neighborhood solo, another heart rate run, a bit better than yesterday.

10:28, 10:00, 10:26, 10:26, 10:23, 10:38 (and 0.11 @ 9:40)

Kept heart rate under 132 for all of these miles, felt smoother, too.

Ran in new pair of Brooks Launch which just arrived, one of my old favorite shoes (had my three fastest marathons in a row wearing them)

Brooks Launch (aqua) Miles: 6.55
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.040.000.000.000.000.000.007.04

7.04 mi, 1:06:26, 9:25 avg

Ran at Longleaf with the Striders (Joe and Jamie for the first half).

I did not run by heartrate but did have some good miles. 8:59 (122), 8:32 (134, close, but a little high), 8:24 (140 - too high!), 9:33 (132 - but it did include a brief stop)

Then, was by myself for a bit so as to not slow down Jamie (doing an MP run).  I ran 10:14, 10:13 (both at 130 bpm), and 10:02 (131).  During the 10:13 mile I saw Anthony who ran along with me.  He's also been doing heart rate training and getting ready for his first marathon (Chicago) and soon an ultra marathon someplace.  He's been putting in a ton of miles for a new runner (as high as 90 mpw), but running very smart and by the book.  It was good chatting with him.

I also noted how my last mile got faster at about the same heart rate while chatting.  It's as if my actual effort decreased as well as my perceived effort decreasing, interesting.

Brooks Launch (aqua) Miles: 7.04
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.150.000.000.000.000.000.006.15

6.15 mi, 57:05, 9:17 avg

Best maf run so far.  It was a little cooler and less humid (enjoying it but feel guilty because the cause is the nearby hurricane sucking out some of the moisture).  Ran with Joe and Jamie.  First mile was 10:16, and next mile was 9:16.  I was suprised to see my heart rate stay low.  Ran together the whole time.  Had two miles under 9:00 and a pretty good average.  Part of this is the slight temperature drop and part might be adjusting to the slower running.  Pace is picking up to what my normally stated easy pace is.  If nothing else, this is good recovery from last marathon.  Feeling extra rested.

GoRun Sonic Miles: 6.15
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.020.000.000.000.000.000.0012.02

12.02 mi, 1:54:54, 9:33 avg

Met Joe, Cynthia, Jamie and a few others at Diane's house.  Stuck to heart rate training again.  Weather was also nice - 74 degrees and a drop in humidity making it feel much cooler than usual. First mile 9:29, then 9:09, and 8:58 (heart rate averaged 131 for last mile), slowed down a little bit after that.  Let Joe and Jamie go ahead and Cynthia stayed with me, ok with the slower pace.  Cynthia went ahead when there was just under two miles left to go.  Stayed under 10:00 pace until the last two miles which were just over 10:00.  I wanted to pick it up as it was starting to feel tedious but I held back.  Felt great again when finished and happy with progress so far and feeling more fully recovered than I have in a while.

Brooks Launch (aqua) Miles: 12.02
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
44.480.000.000.000.000.000.0044.48
GoRun Sonic Miles: 12.45GoRun Ride3 Miles: 6.42Brooks Launch (aqua) Miles: 25.61
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):