The Long Run

Week starting Oct 09, 2011

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMark's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
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
54.020.000.000.000.000.000.0054.02
Ghost3 Miles: 19.67Nimbus 12 (new) Miles: 34.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.130.000.000.000.000.000.005.13

5.13 mi 00:44 08:37 pace

I took the dogs for a walk in an extremely light drizzle and was thinking about how perfect it was for running. Jenny said, then why not go for a run. So, spur of the moment I headed out for a quick 5 miles, no music, no shirt, no gels, no water (I thought about no Garmin but wanted to get in at least 5). The rain got a bit heavier but I didn't care, I was just happy to be running.

It's been quite a long time since I've run on Sunday, and about three years since I've run on the day after a long run.  I felt good after this run and even the next morning.  I've been staying on top of strengthening, stretching and hip mobility exercises and it has really been helping.

Monday will be my day of rest from running this week.

Ghost3 Miles: 5.13
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Super awesome boot camp with Jenny at FlexOne. Good sized crowd and great combination of exercises. Even the dreaded burpees felt good and my bicycle crunches have never felt better. I've noticed a much improved core compared to how it has felt for the last few years.

I had always felt like I was either on the verge of some sort of core pain or recovering from some minor injury.  Through the PT I completed in August, some reading I've done, and lots of good advice from my wife and personal trainer Jenny I came to the realization about how much more than just "abs" makes up the core.

I'm very appreciative that I've been able to use the "opportunity" that injury gave me to become a stronger runner and person.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.330.000.000.000.000.000.007.33

7.33 mi 01:03 08:34 pace

Ran the neighborhood with Lisa R.  I did a short 0.27 warmup before she arrived, then we did 7.06 together at a slightly quicker pace than usual. I did one gate interval but just missed it, but then another car came through. We did part of the C shape nbhd, but not all, just enough to get 7 miles in.

 Lisa didn't have her garmin with her and I was setting the pace, she said it was ok that we were going faster (she's usually more around a 9:00 or slower).  She's tough though.

 

Jenny is off this week (at least until Friday) from running after doing the 50K.  When she walks now I can't tell she just did a 50K.  She's tough though.

Nimbus 12 (new) Miles: 7.33
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.100.000.000.000.000.000.009.10

9.1 mi 01:20 08:50 pace

Started out with Lisa R, then met up with Jamie. We ran a pretty relaxed pace and extended out the route a little bit. Ran past my house on the way back almost to the park before turning around. It was a nice morning for running and we saw a perfect sunrise.

In the evening I did another of Jenny's boot camps at FlexOne.   Felt really good tonight and enjoyed the workout.  The cardio portion had some stations which we went through once and then we had a choice of going through them again if there was time.  I volunteered for another round and at least one other person did also.  I hope I wasn't being too annoying for the people who did not volunteer for another round.  However, everyone there is a good sport, and even when doing slight complaining seem to really appreciate the workout.

  Now I need to post something that I meant to post back in the spring and have regretted not posting ever since.

When starting up training to get ready for Boston, I got off to kind of a rough start trying to stay on schedule while away for the holidays, then coming down with a pretty bad cold that lingered for weeks.  I also had the start of a groin injury which would later come back to haunt me.

However, one day in March I think, it felt like things were starting to turn around and go well.  And there was one morning I went out for a run and it was the perfect morning.  I was doing a relaxed easy run and the sun was coming up.  I thought back to when I was in third and fourth grade I was in the choir.  One of the songs we sang was "Morning Has Broken", made popular by Cat Stevens (I think someone else originally wrote it a long time ago).  I was thinking about that song that nice March morning and I promised myself I would blog about it.  Well, I never got around to it, and then shortly after that my training went down hill, and things seemed to fall apart.  It took quite some time before things got back on track as far as my running goes.  I guess at the time I didn't fully appreciate how good things were.

 Things are pretty good right now (not perfect, but better, and overall pretty good) and this morning was a nearly perfect morning, so, a little bit late but better late than never.  Here's to the song "Morning Has Broken"  and it's message.  I hope I never forget it.

 


Ghost3 Miles: 9.10
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.010.000.000.000.000.000.006.01

6.01 mi 00:55 09:13 pace

Ran with Chris H. and Kathryn in the neighborhood. They both arrived from different directions at the exact same time, one by car and the other on foot. Few drops of rain right away, then it fluctuated. A bit of lightning in the distance, enough for everyone to cut it short a little bit.

We had been running slower, but picked it up a little bit for the last two miles to bring the average from about 9:30 to 9:13.

If it wasn't so dangerous to run outside with the possibility of lightning I would want to do it more because it is certainly amazing to see.

 It was still dark when we finished but I could see the sky starting to break and it later turned into a nice pleasant day (even a bit warm for my parents who have just made their return to Florida along with the annual snowbird migration

Nimbus 12 (new) Miles: 6.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.440.000.000.000.000.000.005.44

5.44 mi 00:49 08:56 pace

Nice run with Jenny and Lisa R. this morning. I did about a mile warm up first, then Lisa showed up just as Jenny was getting back. We ran out easy to the water stop and back then I ran just past Lisa's house. It was nice having Jenny back this morning, seemed like longer than only 8 days since the last time we ran together!

After the run, I did various upper body exercises as well as most of the post run routine from Jay Johnson (the sequel to the lunge matrix which is done before the run).  It's from a Running Times article called "give me 15:".

 I also did my first practice at a one arm chin up.  This is probably a totally useless pursuit but you never know.  When Jenny saw me doing it she asked me why?? to impress friends and family? lol

No, not really it's just a small fitness goal.  I've been going a long time without any goals or with goals that were only running related.  I'm hoping if I can set and achieve some small goals it can lead to better things.

Jenny had to be into work for a client, so I biked Thomas to school.  It's kind of fun and a nice time of the morning to share.  Things have changed a lot from two years ago when both boys biked to the same school.  Now it is just Thomas for the rest of this year and next year.  I'm going to enjoy it while it lasts.  Although I get into work a little bit later when I bike him it is worth it and I can still try to finish a little bit early on Friday.  When I had the chance in the past to get in early I didn't always take it and would end up staying later.  So, I'm going to do my best to balance things out from here on.

Ghost3 Miles: 5.44
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.010.000.000.000.000.000.0021.01


21 Miles!!


Totally spur of the moment decision to go long. Jenny's friend Jamie was planning on 18-20 and I figured why not go along. The weather was great. We took it easy and literally kept it conversational the whole way. I looked at the pace about 3 times - 9:27 avg in the first few miles, 9:21 at the turn around, and 9:16 overall at the end. Almost forgot to turn around after going out 10 miles which is why we ended with 21 miles. Hopefully Jamie feels ready for NYC marathon now.

As far as time on my feet goes, this was possibly my longest training run, even though it was more of a "fun run" than actually training for anything.

We saw two deer while in Starkey park just as it was getting light out.  We also saw lots of people we know including Tatoo Mike, Andrea, David J, Elizabeth and Carin and many other people.

21.01 mi 03:15 09:16 pace

This run was probably one of the most enjoyable long runs I've had.  The pace was not fast but it was not that slow either.  Everything about it was perfect, despite the fact that I was awake between just after 12:00 and 3:30 last night.  I had fallen asleep ok at first, then just after midnight heard steps upstairs.  Very fast steps but kind of light, too.  I went up stairs to check on the boys who were fine and nothing seemed out of place.  As I thought about it, I realized that it must have been a squirrel scampering across the roof.  After that I was in and out of bed.  I read another chapter in Harry Potter Chamber of Secrets , checked the weather on the computer for the morning, as well as my email, got a drink of water and all that stuff.  I eventually managed to get back to sleep and woke 5 minutes before the alarm clock.

 I also had time to contemplate various things, both running and non-running related.  I thought about the time off that I had to take from running and whether I define how I run or if my running was defining me.  In the end I decided that no matter what the truth was from now on I would define my running and I would use it as a tool.  I also thought about how I finally have the stronger core (although could use more work) that I vowed to get 4 years ago but somehow never found the time to do.  There's lots of things like that.

 The next morning I found out it wasn't really a squirrel but my oldest son said he had to take a quick trip to the bathroom and stumbled over some things while in the dark - mystery solved!!

Nimbus 12 (new) Miles: 21.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
54.020.000.000.000.000.000.0054.02
Ghost3 Miles: 19.67Nimbus 12 (new) Miles: 34.35
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: