The Long Run

Week starting Oct 07, 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 - 3:28:12, 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: 34.39 Month: 147.82 Year: 1763.57
Brooks T7 Lifetime Miles: 175.96
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 681.62
GoMeb Speed3 Lifetime Miles: 403.27
Brooks Pure Flow Lifetime Miles: 88.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
48.830.004.502.000.000.000.0055.33
Launch (black) Miles: 24.15Nimbus (green) Miles: 14.12Green Silence Miles: 17.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.080.000.000.000.000.000.008.08

8.08 mi, 01:10, 08:37 pace

Relaxed Sunday morning run with the group - Keith, Eudair, Jammie, Ed, Greg, Rene

I got there for the "late" start at 6:00 (a bunch of people started at 5:30). Legs were a little tired at first and feet sore, but felt better after the first mile.  Weather was pretty good, but the company was the best part.

Enjoyed some coffee at Havana Dreamers after the run along with some banana bread from the last of this year's backyard bananas.

Launch (black) Miles: 8.08
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.060.000.000.000.000.000.007.06

7.06 mi, 01:01, 08:35 pace

Quiet Monday morning run, felt good.

That is all.

Nimbus (green) Miles: 7.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.030.000.502.000.000.000.007.53

7.53 mi, 00:57, 07:34 pace

I wasn't going to do intervals today, but I ended up picking up the pace to almost interval pace (6:35) for a half mile, so changed my mind and did 3 more of approx 1K each at

paces - 5:54,5:47,5:58.

Did some cool down with the fast girls. Delicious frosted blondies brought by Charley after the run along with Clark's coffee for a few minutes before I had to go.  The group was a little smaller today, with a good number of people having just run Chicago on Sunday.

Green Silence Miles: 7.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No running today, just did the 1 hour spin class I do on most Wednesdays.

Today was my day off of running this week instead of taking off Sunday which I have done most weeks in the past.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.530.004.000.000.000.000.009.53

9.53 mi, 01:12, 07:34 pace

Ran at Longleaf, meeting up with the group at 5:30.

This morning was the cool weather I've been waiting for, but I was feeling slightly off at first, so took it easy for two and a half miles.

Shortly after I started 2 x 3mile repeats that I had planned to do,  I slowed back down and took it easy for another 2 miles. I then did 1 faster mile (6:24) where a good part of the speed came at the end as I thought to myself - it's just making your legs turn over faster, why is that so hard? which did make me go faster.

Rested about a half mile easy then did 3 fast miles (6:37,6:29, 6:12), followed by a short cool down at the end.

I'm glad I didn't stick to my original plan but did what I could do instead. At the end of the run I had missed just about everyone except for Clark and Cindy who still had some coffee out.

Green Silence Miles: 9.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.060.000.000.000.000.000.007.06

7.06 mi, 00:59, 08:22 pace

Another nice fall Florida morning, dark the whole run but a very bright crescent moon with Venus right next to it. Saw several running friends out this morning.

Nimbus (green) Miles: 7.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.070.000.000.000.000.000.0016.07

16.07 mi, 02:17, 08:31 pace

Cool weather and cool people to run with. 5:30 am start.  I brought my headlamp but the batteries ran low.

From Longleaf and into Starkey Park and back. Running with Cynthia, Jammie, Victoria and a few others on the way up and return trip with Cynthia. Missed the turn around point by a little bit so accidentally added on and extra mile for 16 instead of 15. As usual, appreciative of Diane's hospitality for her "lemonade stand".

Launch (black) Miles: 16.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
48.830.004.502.000.000.000.0055.33
Launch (black) Miles: 24.15Nimbus (green) Miles: 14.12Green Silence Miles: 17.06
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