The Long Run

Week starting Oct 10, 2010

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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
55.660.005.000.000.000.000.0060.66
Glycerin 8 Miles: 30.55Nimbus 11 Paris Miles: 9.57Brooks Launch Miles: 10.34Asics Equation Miles: 10.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.400.000.000.000.000.000.008.40

Ran in the "hilly" neighborhood with Dixie.  Took it a little bit easier today.  Good run. 

Average pace: 8:24

Did my Monday morning better than nothing upper body workout when I got home.

Glycerin 8 Miles: 8.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.570.000.000.000.000.000.009.57

Slept in until 6:00 instead of usual 5:30.  Ran 3 miles with Jenny before she turned around since she was only doing 4 miles.  I headed over to Trinity Oaks neighborhood and did a loop around Kinsmere before heading back.  It was nice and cool this morning so there was no problem with needing water.  Felt good throughout the run and picked up the pace a bit for the last half mile home.

Average pace: 8:05

Nimbus 11 Paris Miles: 9.57
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.130.000.000.000.000.000.0011.13

Ran with Jenny and Jamie, did about 5 miles with Jenny including two at her planned marathon pace.  We were doing pacing practice since she is going to run with the 3:40 group at Nike San Francisco marathon this weekend.   Ran the rest with Jamie except for about the last half mile by myself. 
Wonderful morning for running, good to get a little extra distance in this morning.

Average pace: 8:27

Glycerin 8 Miles: 11.13
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.340.005.000.000.000.000.0010.34

I ran with Jenny for 3 miles, then shortly after that I started on doing 2 x 2mi + 1mi with a goal pace of 6:25.  First set was hard to get to the pace I wanted, but I managed to get there at the end of the first mile, then did about the same on the second mile.

For the second set, the pace was easier to get to and I was able to hold a little bit faster.

I was running a little bit late, so the final mile came in handy to get me back home on time.

Splits: 6:24, 6:23,   6:18, 6:20,   6:19

When I had woken up this morning I wasn't feeling up for any kind of speed work, but with the half-marathon not too far away (10/31), I wanted to get in some longer repeats.  Glad I went ahead and did it.

Average pace: 7:37

Brooks Launch Miles: 10.34
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.200.000.000.000.000.000.0010.20

Woke up a bit earlier to see Jenny before she left for her flight to San Francisco, then got ready shortly after that and headed out on my run.  Met up with Jamie and ran with her the rest of the way except for the last half mile by myself.  Good run, a little bit faster at the end but conversational pace the whole way except for when I had to speed up to get through the gate before it closed.  Another great morning weather-wise also.

Average pace: 8:27

After the run, completed another better-than-nothing upper body workout.

Asics Equation Miles: 10.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.020.000.000.000.000.000.0011.02

It felt like a weekday run.  I ran my usual weekday route and did about the same mileage, the weather was cool and pleasant.  Easy pace overall with a gradual speed up to about 7:30 pace the last mile.

Average pace: 7:54

I took the boys to their Tae Kwon Do class in the afternoon.  Usually I'm just there to watch but some times I'm asked to do something.  They were doing some running drills outside and I had to run against my oldest son, a race to a bench and back, about 0.1 miles each way.  I think it was the hardest I have ever run for that distance.  He kept on passing me and then I'd catch up.  I didn't want to just let him win and it looked like he was going to win a few times but he finally faded at the end.  I have a feeling I might not be able to beat him next time!

There was a spectator in the pond next to where they were running, an alligator that the kids had name Pablo


Glycerin 8 Miles: 11.02
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
55.660.005.000.000.000.000.0060.66
Glycerin 8 Miles: 30.55Nimbus 11 Paris Miles: 9.57Brooks Launch Miles: 10.34Asics Equation Miles: 10.20
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