The Long Run

Week starting Sep 16, 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 - 3:27:00, 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: 56.41 Year: 1612.73
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
48.410.001.002.500.000.000.0051.91
Nimbus (green) Miles: 16.55Green Silence Miles: 17.69Ghost3 Miles: 4.00
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 08:38 pace

Neighborhood run.

Simple Monday morning run, quiet and peaceful, saw several of the usual runners and walkers out this morning.

Stronger hint of fall in the air.

Nimbus (green) Miles: 7.38
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.020.000.002.500.000.000.007.52

Met the running group at the Y this morning.

7.52 mi 00:58 07:46 pace

After yesterday's cooler temps, back to summer temps today. But, I'll take that challenge.

Warmed up, then ran 4 x 1K repeats (up 1 from usual 3).

(paces) 6:09, 5:48, 5:54, 6:05.

First one, I was getting warmed up. The last one was going better but an SUV was in one lane and a bus was coming the other way so I went up on the grass. All good though.  Today's run was what I needed.

Green Silence Miles: 7.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Wednesday Spin and Run

4 mi, 00:34, 08:31 pace

Nancy's spin class at Family Fitness for 1 hour, then short run once back home. Did an extra mile compared to usual Wednesday short run. Felt better than what I thought it would feel like.

Lesson relearned - don't count on a run being bad, just go out and see what happens.  There will be bad runs now and then but we can't predict when they will be.

Ghost3 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.170.001.000.000.000.000.0010.17

 Ran at Longleaf this morning with the group.

10.17 m,i 01:21, 07:57 pace

Scrapped the 2x3 mile repeats and ran easy for first 6 miles, then 4 mile progression run for last part finishing at 6:34 pace. The run was better than I had hoped for in the end.

Ran with Joe for the first few miles, then fell back a bit. Ran with Michelle up to the bridge then by myself into Aristide, then back to Longleaf. I forgot my headlamp this morning which was also part of the reason I changed my plans.

I went to bed tired last night and woke up tired, but somehow managed a pretty good run despite skipping the actual speed work.  After the run, I crashed for a bit then got going.  Will make an effort to get to bed early again tonight.

Green Silence Miles: 10.17
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.170.000.000.000.000.000.009.17

9.17 mi, 01:16, 08:16 pace

I used one of the new sidewalks today on Little Road, came back to Trinity Blvd through a different route, then ran along the grass back to RTJ. The weather felt like Monday. Was hoping to get in 7 miles, nice to go a little farther.

After the run, I actually did some strength exercises.  These had been getting on the slippery slope of being skipped altogether. 

Felt less tired this morning than yesterday morning.

Tomorrow morning I may run on some new hills in the Brooksville area with some friends.


Nimbus (green) Miles: 9.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.670.000.000.000.000.000.0013.67

13.67 mi, 02:01, 08:49 pace

Drove up to Croom this morning, arrived just before 6:30 and did 2.6 miles before Dan and Chris showed up. I ran the first part on Croom road.  Although I had a headlamp with me I wasn't ready to hit the trails yet.

Ran 10 miles with those guys then did a obstacle course mile by myself on the very rooty south trail (10:10 pace). I was dragging the first few miles and was way behind for a while but caught up when they took a break. Picked up the pace for the last trail mile to about a 7:40 pace. We were off road for about 6.4 miles, then took Croom Road back for the rest of the 10 miles.

Nice surprise to see Drew and E in the parking lot after the run.

It is a little bit farther of a drive to get up here but the change of scenery is well worth it.

Wore my old nimbus shoes which are no longer on the shoe manager.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
48.410.001.002.500.000.000.0051.91
Nimbus (green) Miles: 16.55Green Silence Miles: 17.69Ghost3 Miles: 4.00
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