The Long Run

Week starting Oct 12, 2008

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
28.752.005.000.0015.3720.380.0035.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.801.000.000.007.800.000.007.80

I was feeling a little bit off this morning, slightly tight and heavy in the legs but not too far off.  Maybe still feeling effects of Saturday's run and a little bit of a less than ideal meal at Bonefish grill that night.    Then on Sunday, I spent a good part of the day cleaning the carpets in the house, they sure needed it and now look much better but it was not an ideal way to rest.

Anyway, went to the Y, did some warm up on the bike, stretching and core work then got onto the treadmill for 4.1 miles at about an 8:20 pace.

Headed outside where the humidity and warmth was back up and did 3.7 miles at a 7:57 pace.  So, this wasn't too far off from what I usually run on a Monday morning but it felt a little bit harder.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.700.000.000.000.006.700.006.70

Met up with Dixie at the 7-11 near John  Chestnut park.  A little bit warm and humid this morning but nothing horrible.  Started out slowly  but it felt a little faster.  Legs felt better today.  Ran out to the lake park and back.  Dixie was feeling horrible so he was suffering the last two miles back.  We averaged 8:20 pace.

Went home, rode my bike around the neighborhood loop and then jumped into the pool for a bit.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.570.005.000.007.570.000.007.57

Survived one more tempo run.  This one was a little shorter than previous ones but at a slightly faster pace.  I was getting better at those 6:5x pace tempo runs but maybe was feeling a little comfortable there which is good and bed.  It can be frightening to venture into new territory but that's  what you need to do sometimes to get to where you want to be.  I looked out on the weather as it went back to being cool and pleasant this morning.

I warmed up a little bit on the bike and parked it at a bike rack then started my warmup.  I did just a little bit over a mile, then started the tempo run.   Goal today was 5 miles @ 6:43.  It wasn't terrible but it wasn't easy.  I could keep going because it was only 5 miles today but harder in a good way.

Splits were: 6:39, 6:39, 6:40, 6:39, 6:38

Cooled down with a slow run back to where my bike was parked then rode home.

Average pace: 7:24

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.160.000.000.000.005.160.005.16

Basic easy run this morning.  It went pretty well although I had some tightness in my legs and my IT band has been feeling a little irritated the past few days.  The weather was good and I pretty much kept the pace around where I wanted to.

Average pace: 8:03

I biked the kids to school so Jenny could go do her run, she had to do 8 miles total with 6 at tempo pace.   She ended up going more than 15 seconds per minute faster than originally planned which is a really good sign for her half next weekend.  Way to go Jenny!

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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

Non-running day.

Did some stretching, core, and light weight routine.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.521.000.000.000.008.520.008.52

Shorter than usual run this morning.  Very nice weather outside, high 60's and clear.  Met the guys at Starkey park about 6:30.  Moon was bright so it wasn't too dark.  Took it easy on the way out.  Legs weren't feeling great at the beginning of the run, mainly outside left shin was tight - it used to do that all the time.  After turning around felt much better.  Pace picked up a little bit each mile.  Last full mile was at 6:57 which seemed very nice, not at all like I was pushing it. 

Average pace: 8:13

So, I think the key thing for next week is figuring out how to get warmed up quickly without expending a lot of energy.  Also, I'm trying to think of some strategies for running in the rain - looks like 60% chance of rain, temps will be high 40's to possibly low 50's.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
28.752.005.000.0015.3720.380.0035.75
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