The Long Run

Week starting Sep 27, 2015

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
55.620.004.000.000.000.000.0059.62
GoRun Sonic Miles: 7.09Brooks Launch (aqua) Miles: 43.81GoMeb Speed2 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.230.000.000.000.000.000.009.23

7.09 mi, 1:05:40, 9:16 avg

Ran with Joe and Jamie in the neighborhood.  Joe had been missing for a bit due to a family loss so was good to have him back for a run.  Nice conversational pace, about 6.5 miles together, then I woke up Andy, then went back out for a short cool down.  No HR monitor for most of the run.

PM

2.14 mi, 22:28, 10:29 avg

Went to the Y to take Thomas to swim team.  Did a short weight work out and did a short run on the treadmill wearing the heart rate monitor.  Went much better this time.  Start out slow, ramped up to about 9:40 pace until HR went to 133, then backed off.  Eventually settled into a 10:10 pace which I did most of the run.  After hitting two miles, slowed down to reach a 120 HR which was about 11:20 pace.

 

GoRun Sonic Miles: 7.09Brooks Launch (aqua) Miles: 9.23
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.070.000.000.000.000.000.007.07

7.07 mi, 1:08:48, 9:44 avg, 128 BPM

Ran at the Y with the Striders, but mostly on my own.  Wore HR monitor and kept it under 132.  Felt pretty good and glad I was able to stay in the 9:xx range while keeping my HR.  Very light rain on and off for most of the run which was more pleasant than annoying.

Brooks Launch (aqua) Miles: 7.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.250.004.000.000.000.000.007.25

7.25 mi, 58:35, 8:05 avg

First tempo run in quite some time.  Warmed up with about 1.5 miles easy, then ran 4 miles with a goal of anything under 7:00 pace.

First mile was good, stopped briefly to open a gate on the second mile (maybe a better route next time), hung on through the third mile ok, and then at the beginning of the 4th mile had to get through the gate again which was easier leaving so I didn't stop my watch and just made up the time.  During most of the 4th mile I was slower than 7:00 pace but gradually picked it up and was at about a 7:05 pace with about 0.1 left to go, then I concentrated on "quick feet" and out of nowhere threw in "happy feet" into my internal chant and then found myself finishing mile 4 at 6:55 (although it seemed much harder than it should have been).

Tempo splits: 6:46, 6:53, 6:50, 6:55

GoMeb Speed2 Miles: 7.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.210.000.000.000.000.000.007.21

7.21 mi, 1:15:43, 10:30 avg, 134 BPM

Ran in the nbhd.  Did HR pace under 132 for first 4 miles and part of 5th, kept on getting slower and slower so just decided to run easy-by-feel.   So, still an easy run overall, just not as "scientific" or measurable.

Brooks Launch (aqua) Miles: 7.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.560.000.000.000.000.000.008.56

8.56, 1:13:51, 8:38 avg

Ran with Joe and Jamie and also was pacer for Jamie's 4 mile tempo run which was supposed to be at 7:50 pace for 4 miles.  Somewhere in the 3rd mile we took a short break and then started up again with the last 2 miles being a bit faster than planned: 7:44, 7:48, 7:37, 7:31

Then did some cool down miles and I ran the long way around the loop to get over 8 miles.

I felt really good about this run because the 4 miles where I was doing the pacing felt really good and easy.  Although Wednesday's run was at a faster pace I felt better about this run for some reason.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.300.000.000.000.000.000.0020.30

20.3 mi, 2:59:18, 8:49 avg

Ran on the Suncoast trail near Brooksville, starting from the SR50 parking lot.  It was a great slightly cool and overcast morning and the parking lot wasn't desserted so it didn't look eerie this time.  Ran south for one mile, then turned around, quickly grabbed my fuel belt without stopping my watch and continued north for 9 miles.  Plan was to keep it slow and steady until turning around.  First mile was 10:15, next 10 miles were between 9:07 and 9:41. 

Once I hit the turn around picked it up to 8:30, then just stayed steady, until last two miles which were 7:39 and 7:38.  I took no stretching breaks or any kind of stopping.  I did slow down to a walk twice when taking power bar gels but just long enough to open it up and swallow it without spilling.

Overall, it was a pretty good run.  Not my fastest 20 but maybe one of my steadiest.

Brooks Launch (aqua) Miles: 20.30
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
55.620.004.000.000.000.000.0059.62
GoRun Sonic Miles: 7.09Brooks Launch (aqua) Miles: 43.81GoMeb Speed2 Miles: 7.25
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