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: 81.53 Year: 1523.86
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 715.31
GoMeb Razor Lifetime Miles: 398.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
29.178.0010.001.000.000.000.0048.17
Brooks Launch(lobster) Miles: 27.73GoMeb Razor Miles: 5.08GoMeb Speed3 Miles: 10.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.078.000.000.000.000.000.0018.07

18.07 mi, 2:28:51, 8:14 avg

Today's run called for 8 miles easy, 6-8 miles marathon pace, 2 miles easy.  Run was supposed to be on rolling hills but I didn't want to try this in Westlake and didn't want to drive to Brooksville and figured I've been doing extra rolling hills on most of my runs.  Weather was just a little bit cooler, start temps in the low 70's.  Stashed my cooler a few miles into the run, drove back to the start and got going.

Started from Longleaf, running up Starkey Blvd bike path for 4 miles and then 4 miles into Starkey Park.  Passed by Tom and waved to him while I was starting out and he was coming back from his run.  First 8 miles went ok, slow starting mile at 10:04, then was running about in the 8:40's.  As I approached the turnaround and the start of the marathon pace miles I was afraid it was feeling harder than it should have.  Decided not to let it get in my head.

Hit the turnaround and was able to step on the gas and run next mile in7:35, one down seven to go.  Left the park and started heading south down Starkey Blvd.  Got to where my cooler was and refreshed my drink bottle, 2.4 miles left to go.  Able to keep it below 7:30 after that and finished that last mile at 7:16.

MP miles were: 7:35, 7:27, 7:30,7:35, 7:28, 7:25, 7:27, 7:16

Crossed the street back into Longleaf and ran 2 more easy miles to finish off the run.

So, this was the first run in a while with marathon pace miles where I didn't have to cut it short.  Back in mid-August I had 4x3 miles @MP which I did manage to finish.  I had initially tried that run on Friday, scrapped it and retried on Sunday which was lucky since I ran into my friends that were starting out with 1.5 miles @7:40 pace so I had some help getting onto pace that day.

 

Brooks Launch(lobster) Miles: 18.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.660.004.001.000.000.000.009.66

9.66 mi, 1:19:11, 8:12 avg, elev gain 122 feet

Workout of the day 4x1 mile @10k pace, then 4x400m @5k pace, with 2 mile warm up and 2 mile warm down.

I am beginning to dread these workouts a little less each time even though the schedule keeps slowly increasing the difficulty.  I was hoping for cooler weather but temps have gone back up slightly, but no worse than what they have been.  I was feeling slightly less than excited but just wanted to get it done (however I'd end up feeling great at the end).

I used the Westlake loop consisting of Lakeview and Village Way which contains 3 small hills.  Ran the first repeat clockwise, next one counterclockwise, and then repeated.  The mile finishes up about a quarter mile from the house so I use the jog back to the house as the rest portion (and grab a quick cold drink from the bottle I left in the driveway).  One direction is a little harder than the other.

Splits for the 1 mile repeats: 6:38, 6:44, 6:35, 6:48

Next up were the 400's: 1:35, 1:32, 1:34, and 1:27

The last one felt great because it was the last one and running under 6:00 pace for a little made me feel fast.

Finished off with the 2 mile warm down which I had to cut slightly short due to a meeting at work.

 

Brooks Launch(lobster) Miles: 9.66
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.180.000.000.000.000.000.005.18

5.18 mi, 48:05, 9:17 avg, elev gain 77 feet

Back to easy days, scheduled said 4-5 miles.  Ran out the south entrance of Westlake, to Nebraska, then 18th and Pa Ave, then reversed the course back.

My first mile was kind of slow (10:46), but my last mile was faster at 8:13.  I can run a little faster on the first mile with a more extensive warm up but instead I used the first mile as part of the warm up.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.080.000.000.000.000.000.005.08

5.08 mi, 46:24, 9:08 avg

Warmer today, 81 degrees and humid at the start.  Did one big loop Alderman, Omaha, Nebraska, Belcher, back to Alderman, then a smaller loop inside Westlake to finish off the 5 miles.  First mile 10:43, last mile 8:17.

 

Had dinner at Fireside pizza later in the evening.  Did not get the pizza this time but had the spaghetti and meatball (it's singular on the menu, a second meatball is extra), it was pretty good but I think not quite as good as Brick Oven (but Fireside's pizza is a little better than Brick Oven's).  Longer run tomorrow with 2x3 mile repeats.

GoMeb Razor Miles: 5.08
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.180.006.000.000.000.000.0010.18

10.18 mi, 1:26:09, 8:28 avg

Had company today for my hard run, Joe ran with me, starting from Longleaf.  It was cooler this morning, not yet chilly but at least cool enouogh to not be warm at the start (although would be kind of warm on the return trip). We warmed up with 2 miles easy, out and back from the little church.  Then headed out for the repeats.

I had to make a brief pit stop shortly into the run, told Joe to go ahead, then had to make a second stop because my shoe was loose and it was aggravate the heel of my right foot, so figured I'd make one more quick stop.    Got going again and did not stop again until finishing the three miles.  Caught up to Joe finally just after two miles.

First three mile repeat: 7:09, 7:06, 6:53

Rested and jogged a little and looked to see if Joe was nearby, decided he must have turned around early.  Got going again and this time did a little bit better both pace-wise and not stopping.

Second three miles: 7:02, 6:56, 6:51

Stopped back at my car for fresh drinks in my handheld then did two easy miles in Longleaf for the warm down.  Went kind of slow, right foot bothering me a little.  I shouldn't have worn these older GoMeb shoes and stuck with the Brooks Launch instead, oh well.

But, pretty good run overall with 2 out of 3 hard runs finished for this week.

GoMeb Speed3 Miles: 10.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
29.178.0010.001.000.000.000.0048.17
Brooks Launch(lobster) Miles: 27.73GoMeb Razor Miles: 5.08GoMeb Speed3 Miles: 10.18
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