The Long Run

Week starting Oct 11, 2009

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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: 19.14 Year: 1879.20
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
62.129.000.004.000.000.000.0075.12
Asics Nimbus 10 Miles: 42.50Glycerin 6 (yellow) Miles: 21.96Brooks Launch Miles: 10.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.123.000.000.000.000.000.0011.12

Monday morning run was a little bit stiff and sluggish at first but turned out pretty nice.  Went to the Y, bike warm up, some crunches on the ball then 4.43 on the treadmill at 8:05 average pace.

Headed outside where it had just started getting light, warm (high 70's) and humid but tolerable.  I went on my favorite 6 mile out and back course with some side streets added on.  Nothing too notable, but it felt good overall. 

Average pace: 7:27

After the run, went back inside for a cool down, a few minutes on the arc trainer then 3 sets of leg extensions before heading home.

Today was the start of the second week of a 3 week higher mileage block, hoping I hold up ok!


Asics Nimbus 10 Miles: 11.12
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.230.000.000.000.000.000.0011.23

Ran with Jenny around the neighborhood and out by the golf course.  It was maybe a degree or so cooler than normal.  Running felt pretty good this morning and Jenny seemed to be doing well also.  We ran 8.25 miles together then I did the rest on my own.  I think the running together has helped us both out.  We have each been doing higher miles than we have in the past and it certainly helps to have some company.

Average pace: 8:34

After the run I did the Inflict workout.  Nice because it was mainly core and not much legs which is good since I'm heading to the track tomorrow morning for some 1600's!!

Glycerin 6 (yellow) Miles: 11.23
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.660.000.004.000.000.000.0010.66

I was heading to the track this morning and was all prepared with a light to clip onto a hat because the last couple of times it was dark out.  But, today for the first time ever the lights were on because the grass was being cut.  So, I had bright lights shining down making me feel like a rock star!

First warmed up with just over 2 miles of easy running.  Put on my crocs and ran across the grass to get to the track then put my running shoes back on.  Ran one lap around the track slowly to check it out.  Said good morning to the guy cutting the grass.  I was partially stalling, a little nervous about getting started, so I decided it was time to start.

Goal was to do 4 X 1600 @ 6:02

First repeat went well.  On the second repeat I reversed directions which always throws off the garmin.  I'm mainly just using it as a stop watch at this point.  With a ways still to go on the fourth lap it said I had finished a mile (not true) in 5:18, which meant I had 42 seconds to finish.  I ran without looking at the time again and hit the lap button as I finished and it was exactly 42 seconds, so 6:00 for the first and second repeat.

The third repeat was the fastest at 5:57.  After the third one I was excited to only have one more left.  Fourth one was good, too, but when I finished the last lap I didn't quite hit the lap button to record the time at first, but then tried again, so it was off by maybe one second, two at the most, so that one came in at 5:59.

Summary: 6:00, 6:00, 5:57, 5:59

I have one more set of these to do in about a month where the goal will be 4 X 1600 @ 5:54 which I have never done before.

After the track work headed back across the grass then ran easier for a cool down and to get my mileage over 10 for the day.

Average pace: 7:44

Brooks Launch Miles: 10.66
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.180.000.000.000.000.000.0011.18

THE PLAN:

Wake up at 4:30, leave the house by 5:00 and run to Longleaf to meet up with the Striders and run about 6 miles with them, then run back home.

ACTUAL:

I did wake up at 4:30, felt extra tired, and shortly after getting up heard the rain pouring down outside.  Part of me knew the rain would probably stop soon.  But, at that point another hour of sleep sounded good to me.  So, I got back into bed and woke up at 5:50.

Jenny and I ran together for 8 miles.   Her foot was hurting her a bit at the start of the run so we took it easy then the pain seemed to clear up.  The run went by pretty quickly.  Ran another 3 miles by myself, picking up the pace and ending up with 8:48 average for the run.

It turned into quite a nice morning, a little bit cooler out than earlier in the week with nicer weather supposed to be coming this weekend.

P.M. - Did my Inflict workout after getting home from work.  Finished both workouts for the week!

Asics Nimbus 10 Miles: 11.18
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.730.000.000.000.000.000.0010.73

The alarm went off at 5:50 and I didn't feel too tired.  Jenny asked me if it was still raining outside which it was.  She said she'd do her run later and I decided to go to the Y and split up between the treadmill and outside.

Did the usual warm up routine then got onto the treadmill for 4.41 miles @ about 7:55 pace then headed outside.

As I was going outside, the guy at the front desk said a storm looked like it was approaching, so I left the ipod behind, although I decided to risk it with the garmin.  Run went pretty well and I dodge most of the rain, just a few sprinkles although it looked threatening for a while.  Didn't look at my pace until near the end.  My schedule said to run at 7:41 pace, when I finished I saw that my overall pace was 7:41.  Odd that it was exact like that.

Big run tomorrow!

Glycerin 6 (yellow) Miles: 10.73
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.206.000.000.000.000.000.0020.20

Ran up in Brooksville on the Sun Coast trail with Eric.  Today was the first real fall day of the year as far as the weather goes.  It was in the low 60's, nice.  Earlier this week Keith had asked if I wanted to run up there.  He wasn't able to make it but I was already set on going up there by the time he canceled.  I figured it was also good to give myself some variety from the usual flat courses that are closer to home.

Got up there about 6:15 and met Eric and we headed onto the trail a little after 6:30.  It was surprisingly humid at first but as it started to get light out the humidity went away and it quickly turned into the perfect morning for running.  Eric was going to do 22 miles and I was up for 20.  We stuck together until sometime after 4 miles when Eric started pulling ahead.  Probably about 5 miles when he was definitely out in front of me.

The run felt good overall but a few times my knees would bother me a little bit then it would go away.  Once I got to 5 miles I put on my music.  The combination of only 5 miles left and having the music on somehow got me feeling really good.  I picked up the pace with about a 7:00 average over the last 5 miles with final mile at 6:41.

Felt great to finish another good 20.

Average pace: 7:26

Waited a bit for Eric who wasn't too far behind me (I didn't have to wait long because he ran 22 @ 7:05 pace).  We then headed out for breakfast which like last time was courtesy of Eric's parents.

Asics Nimbus 10 Miles: 20.20
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
62.129.000.004.000.000.000.0075.12
Asics Nimbus 10 Miles: 42.50Glycerin 6 (yellow) Miles: 21.96Brooks Launch Miles: 10.66
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