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 - 3:28:12, 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: 43.59 Year: 1943.41
Brooks T7 Lifetime Miles: 175.96
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 696.38
GoMeb Speed3 Lifetime Miles: 417.06
Brooks Pure Flow Lifetime Miles: 91.49
Brooks Launch(lobster) Lifetime Miles: 109.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
46.893.000.000.000.000.000.0049.89
Brooks Launch (aqua) Miles: 15.38GoMeb Speed2 Miles: 6.75GoRun Sonic Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.440.000.000.000.000.000.008.44

AM - 6.18 mi, 59:45, 9:40 avg

Ran with Jamie in the neighborhood for about 5 miles, stopped home, woke up the kids then did one more mile on my own.  No HR monitor for the morning run, felt pretty easy overall.

PM - 2.16, 21:00, 9:43 avg

Took Thomas to swimming at the Y, while waiting, I did a short weight workout followed by an easy run on the treadmill while wearing HR monitor, keeping HR under 132 bpm, felt pretty good and happy to stay faster than 10:00 while keeping HR in range.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.230.000.000.000.000.000.007.23

7.23 mi, 1:05:52, 9:07 avg, HR 129 bpm

Ran at the Y with the Striders.  Nice cool morning with starting temp of 69 degrees, first time below 70 in quite some time.  Wore my HR monitor, had my best HR run so far with two miles under 9:00.  Slowly working to the point where perceived easy pace and HR pace are almost the same.  Hopefully this leads me somewhere.

Brooks Launch (aqua) Miles: 7.23
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.753.000.000.000.000.000.006.75

6.75 mi, 1:02:32, 9:12 avg

I ran with Jamie in the neighborhood and said I'd pace her for the three 1 mile repeats on her schedule, with a goal time of 7:30 for each one.  We ran 7:12, 7:20, and 7:23.  The first one was fast because at first the pace was too slow so I ended up over compensating.  But, at least they all turned out to be faster than goal pace.  Good confidence boost for her marathon this weekend in Chicago.

Also, good confidence booster for me that I can run a good pace while running controlled when I need to despite the mainly slow miles I've been doing.

GoMeb Speed2 Miles: 6.75
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.150.000.000.000.000.000.008.15

AM - 6.12 mi, 56:27, 9:13 avg, 127 bpm HR

Ran at Longleaf with the Striders.  I was a little bit tight on time due to an appointment at 7:15 but wanted to get some miles in.  Wore HR monitor again and once again, another good run as far as pace vs HR goes with this hopefully showing that Tuesday's run was not just a fluke (my previous best HR run at the end of August would be an outlier for quite some time).

PM - 2.03 mi, 20:17, 10:00 avg

Ran at the Y on a treadmill after a short weight workout while Thomas was doing swim team practice.  Hopefully these little extra runs here and there will help.

 

Brooks Launch (aqua) Miles: 8.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.320.000.000.000.000.000.006.32

6.32 mi, 59:04, 9:20

Ran with Jamie in the neighborhood, last run for her before heading to Chicago.  Conversation pace, then stopped home to wake the boys and out for about one more mile cool down which I wore the HR monitor.  The good thing I noticed this time was I actually had to put some effort to get my HR into the 122-132 range (not a lot of effort , but still).  When I first started, it seemed like almost anything resembling running at an "easy" pace according to feel would require me to slow down.  Hoping this stuff really works.

(wore old pair of Skecher's GoRun 3 which I had retired from shoe manager already which turns out to be premature because I still have good runs in them)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

13 mi, 1:59:34, 9:12 avg, 129 bpm HR

Ran with Joe, Cynthia, and Renee from Longleaf this morning starting at 6:00.  Ran up to Aristide neighborhood and inside there because it has street lights, then back onto Starkey Blvd and into Starkey Park to the bike parking lot for quick bathroom and fluids break before heading back.  Somewhat cool but still humid.  I wore my HR monitor but decided I'd just run by feel.  I'd look at it now and then and saw I was keeping the rate down until mile 11 when it went up which I was ok with at first, but then decided to keep it easy and back down the pace even though it meant falling behind for a bit (but not too far behind). 

Average HR was good and happy with the easy feeling pace miles.

Happy birthday to Renee!

GoRun Sonic Miles: 13.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
46.893.000.000.000.000.000.0049.89
Brooks Launch (aqua) Miles: 15.38GoMeb Speed2 Miles: 6.75GoRun Sonic Miles: 13.00
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