The Long Run

Week starting Sep 21, 2014

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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
44.670.005.500.000.000.000.0050.17
Nimbus15 Miles: 28.16Pure Flow (green) Miles: 7.68Skechers Go Run Miles: 8.28Pearl Izumi II Miles: 6.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.410.000.000.000.000.000.004.41

4.41 mi, 39:22, 8:55 avg

Shortish easy run in the neighborhood before getting the kids going.  Did a couple of strides at the end to try and ease back into some faster stuff here and there.

Nimbus15 Miles: 4.41
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.180.001.500.000.000.000.007.68

7.68 mi, 59:29, 7:45 avg

Nice and cool(er) this morning, low 70's.  Ran at the Y and felt a little bit faster from the start.  Incorporated 3 intervals around .5 to .6 each.  I think this is first run under 8:00 avg in a while.

Pure Flow (green) Miles: 7.68
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.220.000.000.000.000.000.005.22

5.22 mi, 45:21, 8:41 avg

Neighborhood run.  Getting up just a little bit earlier so was able to get over 5 miles.  Cooler temperatures again this morning, nice.

Nimbus15 Miles: 5.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.280.004.000.000.000.000.008.28

8.28 mi, 1:04:42, 7:48 avg

5:30 run at Longleaf with the Striders.  Easy paced warm up until the water stop (3.1 miles), then did 4 mile tempo run with splits: 6:56, 6:57, 6:57, 6:48

Goal was to get under 7:00 for the tempo miles, which I did but it was very hard, but I did do it.  Probably would not have if I didn't set a goal this time.  Good to know I can still go faster when I want to but also shows I'm a bit off from where I was.  Time to fix that.

Weatherwise, it was wonderful.  Talked to several friends after the run.  I think I could try to hang on with them next time and it should hopefully be easier.

Skechers Go Run Miles: 8.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.050.000.000.000.000.000.006.05

6.05 mi, 52:48, 8:43 avg

Nbhd run, great weather again today.  Woke up the boys before I ran so I didn't have to rush back quite as quick so I started just a little bit later.  Still battling sluggish starts, but I do get warmed up eventually so guess I shouldn't try and battle it.

Pearl Izumi II Miles: 6.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.530.000.000.000.000.000.0018.53

18.53 mi, 2:41:50, 8:43 avg

Started out at Longleaf a bit after 6:00.  Was supposed to meet Joe at 6:00 but he was running late.  I did however see Jamie and the group she was running with, so ran with them for a bit (to Diane's and then back to Starkey Blvd).

Ran to the park, visited briefly with the group hanging out at the shelter and then back to Longleaf.

After the first 7 miles I  was at a 9:10 average.  The rest of the miles were faster and ended up with 8:43 average with 2 of the last miles in the 7:30's.

Weather was good, but a little warmer than yesterday but overcast kept the sun off of me.

Nimbus15 Miles: 18.53
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
44.670.005.500.000.000.000.0050.17
Nimbus15 Miles: 28.16Pure Flow (green) Miles: 7.68Skechers Go Run Miles: 8.28Pearl Izumi II Miles: 6.05
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