The Long Run

Week starting Sep 11, 2016

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Location:

FL,

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: 24:19:44 (1/2022)

Marathons:

  • Treasure Coast Marathon (FL) - 3:39:51, Mar 2021
  • Towpath Marathon (OH) - 3:35:26, Oct 2019
  • Jacksonville Marathon - 3:31:10, Dec 2018
  • NYC Marathon - 3:49:12, Nov 2017
  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Utah Valley - Jun 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  three (welcome Charlotte Dani on 8/10/20) awesome kids and stepdad to three almost as awesome as my own kids.

I have a brown dog named Stella, and three cats - Catty, Tortie, and Esperanza.

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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:

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Miles:This week: 20.88 Month: 54.08 Year: 342.30
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
70.780.000.000.900.000.000.0071.68
GoRun Sonic2 Miles: 35.31Launch 3 (titanium) Miles: 8.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.120.000.000.000.000.000.0013.12

13.12 mi. 2:06:05, 9:37 avg

Ran with Joe and Jamie at Upper Tampa Bay trail starting from closed Target.  6:30 am start and what a big difference from running Saturday afternoon.  At the end of that run I was pretty sure I'd need a day off but by later that night I knew I'd be ready.  Relaxed run and originally planning on just 10 miles but was talked into going to the trail's end where we knew there would be cold water to top off with.

GoRun Sonic2 Miles: 13.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.060.000.000.000.000.000.0014.06

14.06 mi. 2:09:48, 9:14 avg, HR 127 avg, 141 max

Two part run this morning.  Part 1 was just over 6 miles with the Striders starting near Longleaf on Starkey Blvd trail.  Stopped a little bit at the end for coffee, then headed home and met up with Jamie in the neighborhood at 7:00am and then did almost 8 miles with her.  Didn't seem so bad breaking it up this way.  Morning was pretty decent weatherwise.

GoRun Sonic2 Miles: 14.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.310.000.000.000.000.000.0010.31

AM - 8.21 mi, 1:19:35, 9:42 avg, HR 116 avg, 140 max

Ran in the neighborhood with Joe and Jamie.  We all ran a little over 6 miles together then Joe headed home.  Jamie and I continued on and we stopped by my house and I leashed up Stella who ran the neighborhood loop (1.7  miles) as we ran the long way back to Jamies house.  This was Stella's first run (first non walk/run) which she did pretty well and seemed to have fun.

PM - 2.1 mi, 18:53, 8:59 avg

I took Stella to the Strider's "Hump Day Hustle" run for just a short out and back on the Starkey Blvd bike trail.  We went out easy the first mile and picked it up for 8:21 pace the second mile, her fastest ever dog mile (I'm sure she's got a lot more in her)

Launch 3 (titanium) Miles: 8.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.130.000.000.000.000.000.008.13

8.13 mi, 1:15:13, 9:15 avg

I ran a little bit over 6 miles on the Starkey Blvd bike trail after getting a late start (said "hi" to the Striders as they were packing up to go home after the 5:30 run).  I wore my garmin but was very careful not to look at pace or distance the entire time.  The only feedback I got was hearing the beep each mile.  I'm familiar enough with the route that I have a pretty good idea where each mile should be.   I decided to run a typical "by feel" pattern of how I usually ran and the results were pretty much what I would have gotten if I had been staring at the watch the whole time: 10:17, 9:17, 9:00, 8:46, 8:43,8:22, 0.5@7:46.   Also, since I knew the cooler wouldn't be out I did not stop.

Drove back home and leashed up Stella for a run around the neighborhood loop.  We were both getting kind of hot and tired by the end.  I'll give her tomorrow off.

 

GoRun Sonic2 Miles: 8.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.940.000.000.900.000.000.007.84

7.84 mi, 1:09:41, 8:53 avg , HR 125 avg, 136 max (not counting strides)

I ran a little bit over 6 miles at an easy pace (within HR training easy zone) with an out and back past the golf course water to the last neighborhood.

When I got back near my house I did 10 by 25 second strides with 50 second easy jog between each one.  The first two were a little slow as I warmed up (right around 5K pace), but the last 8 were significantly faster than 5k pace.   I had been feeling a little sluggish and worn down before I did these strides and they seemed to snap me out of whatever funk I had been in.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.220.000.000.000.000.000.0018.22

18.22 mi, 3:03:52, 10:05 avg  (Pearl Izumi Peak II (retired) )

Went up to Croom with Joe, starting at Tucker Hill parking area.  Plan was to do 2 sets of "pit repeats" - about 4.5 miles out to the pits which runs past all of the larger Croom Hills. Started the run about 7:30ish by the time we drove up there and got  set up.  Started out at 75 degrees but temps soon climbed (fortunately there is pretty good shade from all the trees, which the large spiders also like).

Ran pretty steady each way, slow first mile heading down the rooty section of Tucker hill.  We finsihed the first out and back and Joe went with me 3 miles on the second one before he turned back.  I felt better than usual running the downhills than I have in the past (maybe I'm finally getting better at those).

Drenched in sweat by the time I was finished.  I brought some chocolate milks for recovery and Joe had plenty of ice to share.  Headed home, dropped off Joe, then picked up Stella and had breakfast/brunch back at Joe's house and introduced Stella to Joe's dog for some doggy playtime.  It was a good outing for Stella.  Also had some of the best mango ever from Joe's brother's tree.

Somehow managed a good 70+ mile week and going to get some miles in tomorrow for tired leg practice.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
70.780.000.000.900.000.000.0071.68
GoRun Sonic2 Miles: 35.31Launch 3 (titanium) Miles: 8.21
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