The Long Run

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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: 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
25.0613.526.520.000.000.000.0045.10
Brooks Launch(lobster) Miles: 21.32Brooks Pure Flow Miles: 8.28GoMeb Razor Miles: 15.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.6812.000.000.000.000.000.0015.68

15.68 mi, 2:09:18, 8:15 avg

Redo of Friday's attempted run.  Not ideal conditions for running but passable.  I had three ideas where to run: 1. try Palm Harbor again, less driving but warmer by a few degrees, 2. run on Starkey Blvd, a little cooler but a little more driving, or 3. Drive to Brooksville, almost an hour away but would be less than 75 degrees.

I decided on Starkey Blvd.  Plan was to finish the 1.5 mile warm up before sunrise and start the MP miles before sunrise but while getting light out. Got there a little bit late.  Ran into Cynthia, Joe, and Renee.  They were going to run 1 mile easy , followed by 1.5 miles at 7:40 pace, and then onto some other stuff.  So, I ran 1/2 mile while waiting for everyone and joined them with another 1 mile easy and then ran their 1.5 miles with them.  This helped me a lot to ease into the faster pace without the stress of setting my own pace.  Said good bye and continued on another 1.5 miles at the same pace.

One 3 mile repeat down, 3 more to go.  Kept on running north and into Starkey Park, onto the bike trail and ran the one mile from the Sun to Pluto and then a little beyond, turning back with about 1/2 mile left so I'd end up at the water stop during the 2-3 minute break.  After making it for the second set I knew I was capable of finishing.  The water jug at the water stop was full and cold, that helped tremendously.

Got going again, ticking off the miles, 1, 2, 3.  Third mile was getting tough and I slowed a little bit.

For the final set, I gave myself a small cheat and stopped 1.5 miles in, stopping at the bridge to stretch.  Found some new life in my legs, then finished up the second half of the fourth set.

I pulled it off somehow and redeemed my failed Friday run, taking the chance that when I quit on Friday I would actually try again and would not quit this time.

Splits for the 4x3 mile sets:

  1. 7:36, 7:33, 7:28
  2. 7:31, 7:34, 7:32
  3. 7:37, 7:24, 7:40
  4. 7:30, 7:35, 7:21

Stopped back at my car for my gatorade slushie then finished up the 1.5 mile warm down.  Banged my head on the car door when I opened it and was standing too close, giving myself a small slice on my eyebrow.

Brooks Launch(lobster) Miles: 15.68
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.241.521.520.000.000.000.008.28

8.28 mi, 1:16:50, 9:16 avg, elev gain 279 feet

8 x (300m uphill at 10k pace, 30 second rest, 300m downill at MP, 1:30 jog)

Tough run today but got it done!  Similar run to two weeks ago but 8 repeats instead of 6.  The 2 mile warm up was at a slower pace than last time.  I was just going along slowly since I knew what was coming up.

Used the same hill as last time, corner of Sandy Hook and Lakeview, except for one of the repeats where I went up the hill on Village Way but that one does not go uphill far enough so the last third of it was more flat than hill (I used the Village Way hill since it was close to the pool's water fountain).  82 degrees at the end of the run.

In the afternoon watched Jacob run his debut cross country meet - a jamboree type event with Palm Harbor, Dunedin, Countryside, and Calvary Christian.   Jacob ran 22:42 which gave him 10th for the team and 16th overall for the meet.  He's only been running regularly for the last couple weeks with the team and with the track team running 800m event in the Spring, but before that it was soccer.

Thomas and Jacob will both be running at the meet in Lakeland this Saturday, with Thomas running varsity for Mitchell and Jacob running JV for Palm Harbor.  Looking forward to watching them both.

Brooks Pure Flow Miles: 8.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.640.000.000.000.000.000.005.64

5.64 mi, 48:17, 8:33 avg, elev gain 109 feet

Scheduled easy run today 4-6 miles. I decided I would not do exactly 6 miles (which is usually just over 6 miles) but would stick closer to 5 miles.  I was slow in getting out of the house, not feeling motivated on the one hand, but feeling pretty good.  Maybe my imagination but I'm feeling "fitter" with the mix of challenging hard days and using the easy days to get into a groove where I don't feel slow and clunky at the start.  8:52 for the first mile which was right where I wanted to be.  Rest of the miles hovering near 8:30 with last 0.64 a little faster at 8:17.  82 degrees again at the finish.

Tomorrow will be another off day, and then a challenging day on Friday with 5x1mile at HMP

Brooks Launch(lobster) Miles: 5.64
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.020.005.000.000.000.000.0010.02

10.02 mi, 1:25:44, 8:33 avg, elev gain 159 feet

5x1 mile @ HMP (7:08) was the goal

Actual splits: 7:08, 6:49, 6:58, 6:47, 6:47

Had trouble deciding whether to run on Starkey Blvd bike path where it would be flat and straight or stay in Westlake where it would be challenging since there is no 1 mile path which is flat.  Or, I could go to the Pinellas Trail but then I wouldn't have access to cold drinks/water since I don't have a good stashing place picked out.

I picked Westlake.  Used the 2 mile warmup to figure out a good 1 mile route.  I'd start from the top of the small hill near my house, head north, take a left and loop around on Village Way until coming back to Lakeview to finish the mile which would leave me about 0.2 from my house.  I also tried the same basic route going clockwise, which was easier despite having slightly more up (according to the garmin at least) even thought they should be the same.

The first one started out too slow but I gradually picked up some speed and just barely made the 7:08 goal at the very end (wasn't sure if I would).

The next 4 were hard work but I had less trouble getting onto and holding a good pace - actually was starting out a little fast but didn't want to back down too much in case I fell into a rut of too slow.

When starting the fourth one, told myself if I could do this one I'd won and the last one would be a "bonus" lap.

Finished off the easy two miles, got back home, made a smoothie and cooled off for a few minutes in the pool.

Looking forward to seeing Thomas and Jacob run tomorrow at Jim Ryun Invitational in Lakeland.  It's a great course and will have lots of runners.  Hoping for the best for both.

GoMeb Razor Miles: 10.02
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.480.000.000.000.000.000.005.48

5.48  mi, 48:17, 8:49 avg, elev gain 58 feet

Did not get to run until 12:12 pm, 86 degrees with some clouds and fortunately the route had mostly shade.  Headed south through Westlake to Nebraska, then up to PA Ave via 18th street until reaching the top of the hill, then turning back the way I came with a side trip to the Palm Harbor Y to use the water fountain inside.  First mile was 9:53, I knew it wouldn't be a fast run but it turned out to not be that slow.

Earlier that morning saw Thomas (running Varsity for Mitchell) and Jacob (running JV for Palm Harbor) race at the Jim Ryun Invitational Cross Country meet in Lakeland (Jim Ryun was the first ever high school runner to break the 4 minute mile).  Event was held at Holloway Park which has one of the few dedicated cross country course with 3k, 5k, and 10k routes.  Humidity was really bad this morning. 

Saw Thomas at the 1 mile marker, coming through in about 5:37, looking strong.  There is another viewing spot, about 2.2 miles where I saw him next.  I was running two feet behind teammate Jacob U.  Next, I ran near the finish line to see the homestretch which comes in a horseshoe shape.  Jacob U came in sight first but Thomas was no longer with him.  He soon showed up maybe 20 seconds later.  I cheered him on as he got near but it all seemed like in slow motion.  A couple kids passed him and as he got closer to the finish it looked like he tripped on something, and then I realized he didn't but legs seemed to give out.  He gets back up and finishes.  A coach behind the finish line helps him stand.  I rush to meet him at the exit to the finish chute.  Jenny is already there holding him up.  I rush back to the team tent where I have a cooler with ice and cold gatorade, then rush back to the finish but have missed them.  Headed back to the tent and they've made it back.  Before that I had a moment of panic, relieved when I saw he was ok enough to tell me to go away and leave him alone.  He still managed 2nd place for the team with a time of 18:39, 33rd overall (last year, 33rd place had a time of 18:06.  Also, last year one runner broke 16:00 and there were 8 others under 17:00, this year there were two runners under 17:00 with winning time of 16:38).

Jacob's race was at 9:30, but started maybe 10 minutes late.  Temperature was about the same and there was almost a small breeze but heat index was still dangerously high.  Jacob's dad Scott was there, so after the race started showed him the 1 mile and 2.2 mile viewing areas.  Jacob came through first mile in 7:34, was looking pretty good still at 2.2 miles.  He had a good kick down the finish line and finished in 24:08, but then needed some help standing up after finishing.

After hanging out a little bit longer, drove Jessica and Aubrey back to Oldsmar to Canal Park where Aubrey was cheering a football game, then I headed back to Palm Harbor, did my run, and then back to Canal Park to try and catch the end of the game and see Aubrey cheer but had just missed it.

GoMeb Razor Miles: 5.48
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
25.0613.526.520.000.000.000.0045.10
Brooks Launch(lobster) Miles: 21.32Brooks Pure Flow Miles: 8.28GoMeb Razor Miles: 15.50
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