The Long Run

PHSC Bobcats 5K

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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: 0.00 Year: 1266.58
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
20.654.007.001.100.000.000.0032.75
GoMeb Razor Miles: 18.94Brooks Launch(lobster) Miles: 8.25
Race: PHSC Bobcats 5K (3.107 Miles) 00:20:40, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.460.002.001.100.000.000.005.56

5.56 mi, 47:35, 8:33 avg

Race splits: 6:42, 6:45, 6:38, 0:37 (0.1 mi @5:58)

Today's race was good.  Although only a few seconds faster than the Lutz July 4th 5K, and only 6 seconds faster than the Turkey Trot last November, the splits were more even with the third mile the fastest.  I raced it a bit conservative, not knowing what I had to work with and having done a long run with some faster miles yesterday.  But, the weather was good with temperatures dropping slowly from when we left the house to when the race started (front was moving in).

I missed this race last year for the NYC marathon and boys and their mom were in Texas for their grand father's funeral.  I wished I could have raced this one last year, but I was determined to race this year.  Tom was considering running this one but decided on a long run instead of racing.  But, Jacob was excited to run this one having just wrapped up his first cross country season.  Also, I had previously given him one of my shirts from a previous race here and he was looking forward to getting his own shirt.

We warmed up a bit, a little over a mile and discussed race strategy.  Jacob was hoping to break 22:00.  We said we'd go out at 7:00, try and do at least 7:15 for mile 2, and pick it up and run mile 3 faster.  Plan changed once we got started, running in the 6:40's instead.  We stuck together for the first mile.  I told him to just go with that and hang on.  After the first mile, we drifted apart maybe around 1.5 miles, but he wasn't far behind.  I did slow a little for the second mile.  But, the third mile felt good and without having to scrape found a little more speed and gradually went below 6:40 pace.

Jacob finished in 21:25, a good bit better than he had hoped for and also good for 3rd place in his age group.  10-14 can be competitive sometimes, and today there was freshman cross country runner from River Ridge HS running an 18:21, and Jolene's 11 year old son was there running a 20:47.  I was way off from getting the master's award since Ryan was there and had one of his best 5k's in a while at 18:59, and apart from him there was Jason W coming in at 19:51 (and taking top PHSC Staff catagory).  Ryan was wearing his new fancy Nike racers which he said were only good for 100 miles so it comes out to $2.50/mile, so right after the race he switched out of them to run a cool down.

Maybe next year for Tom and/or Andy and a repeat from Jacob.

For me, it felt like with some 5k focus I could be eyeing sub-20:00 again soon, maybe at the Turkey Trot.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.140.004.000.000.000.000.008.14

8.14 mi, 1:06:00, 8:06 avg

4x1 mi @6:44 pace

Hotel treadmill, Austin, TX (Hyatt Lone Pine resort).  Tough run for a travel day but for the most part got it done.  Was supposed to be 5x1 mile with 2 mile warm up and 2 mile warm down, but cut it short a little bit due to time.

Warm up was good, then I switched to 6:44 pace and ran for a mile.  Breathing was a little ragged at first but soon relaxed into it and got into a pretty good rhythm about a half mile into it.  Next mile started out better and stayed pretty smooth.  3rd mile was similar.  For the 4th mile I went a little bit faster and ended up doing the last mile in 6:35.

I sometimes have really bad runs on hotel treadmills after spending time sitting on the airplane the night before.  Fitness room was pretty busy with only one treadmill empty when I got there (but was pretty cleared out by the time I finished).  Was chilly and a little rainy outside so glad to have treadmills available but they did have some good running trails on property which could have been nice to run on.  They've been having lots of rain so the river was pretty high and was causing problems with the drinking water so parts of Austin were under boil water advisory.

GoMeb Razor Miles: 8.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.520.000.000.000.000.000.005.52

5.52 mi, 48:15, 8:44 avg

Day 2 Austin treadmill running.  Scheduled easy run.  Treadmill had a pretty big screen where you could select a course to run on.  I did a tour of New Zealand.  It would automatically change the incline between 1.0 and 4.0 with an average of 2.0%.  The terrain looked kind of rocky and twisty at places.  When the trail was going downhill the incline was still greater than 1% but it still kind of felt dowhill because it had been more uphill, so the less amount of uphill felt like downhill along with the visual of going downill.  Ran out of the New Zealand scenery and it switched to Pacific Crest Trail for the rest of the run.

The run itself felt good but I was otherwise feeling the effects of being up too late at the after meeting dinner and a little bit of overindulging.

GoMeb Razor Miles: 5.52
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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

Very early morning flight back from Austin and a somewhat long workday once getting back in town, so I did not squeeze in my scheduled 5 mile run today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.254.001.000.000.000.000.008.25

8.25 mi, 1:05:45, 7:58 avg

Not a bad run but a little bit short of goals.  Was supposed to do 2 easy, then 5 @7:08 pace, followed by 2 easy.  Ran on Starkey Blvd bike trail, much too late start by which time the cooler morning had disappeared (but fortunately the clouds were hanging around to block the full sun).

Tried my best but had trouble getting onto pace and holding it.  Considered scrapping the run but I needed the miles with yesterday's missed run.  Decided I'd at least go by effort.  Finished the first mile in 7:19, and then did a little better on the second mile at 7:13.  Ran into Aristida neighborhood, turned around a little past 2.5 miles so that I'd hit 3 miles as I returned back to the bike trail.  Decided I'd take a quick stretch break to regroup (so, ok not completely a tempo run now, more like two longer intervals).  Got going again and had trouble getting back on pace, ending up at 7:15 for the 4th mile.  Finally, last mile, tried a little bit harder and was soon on pace and then some, finishing the last one in 6:54.

Overall, the numbers weren't bad, it was just a little choppy feeling.  Sunday's and Tuesday's runs were very good, Wednesday was pretty good but for today's I was feeling some effects of the week's travel.

Brooks Launch(lobster) Miles: 8.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.280.000.000.000.000.000.005.28

5.28, 47:18, 8:58 avg, elev gain 72 feet

Cooler morning today and was able to sleep in so did not run until leader.  Legs a little tired feeling from yesterday's tempo run along with the travel.  Felt better as the run went on.  Typical pattern of slow first mile (10:20) and faster 8:19 last mile.  It doesn't make the run any harder if I start out running in the 8:00-9:00 range for the first mile, I just have to warm up more (and not count the running during the warmup).  Route was an out and back winding through the streets out the south exit of Westlake Village and then just a little bit past the Y.

Went into work during the afternoon for a few hours trying to get ready for end of month deadlines.

Longer run tomorrow, hoping to run on Suncoast trail near Brooksville.

GoMeb Razor Miles: 5.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.654.007.001.100.000.000.0032.75
GoMeb Razor Miles: 18.94Brooks Launch(lobster) Miles: 8.25
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