The Long Run

Week starting Oct 17, 2010

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
54.261.009.000.000.000.000.0064.26
Nimbus 11 Paris Miles: 18.59Asics Equation Miles: 9.86Glycerin 8 Miles: 24.59Brooks Launch Miles: 11.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.320.000.000.000.000.000.009.32

Run around the neighborhood, easy pace, great weather, nothing to complain about!

Average pace: 7:58

Nimbus 11 Paris Miles: 9.32
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.861.000.000.000.000.000.009.86

Another good run.  Everything was mostly like yesterday, except a little bit farther and slightly faster overall.  Picked it up a bit for the last mile.

A lady walking her dog who Jenny and I see a lot asked me what happened to my running partner.  I told her about Jenny's race in San Francisco.

 So, before I forget, here is a quick recap of Jenny's race at the San Francisco Nike Women's Marathon

 Time: 3:42:59

Nearly 16 minutes faster than her last marathon, just 1 minute slower than her best time.  This course was pretty tough with two really big almost 300 foot hills and lots and lots of smaller ones.  There was pouring down rain for the last hour.  At mile 11 she lost the 3:40 pacer, slowed down a little bit but did not fall apart or fade. 

Way to go Jenny!

Asics Equation Miles: 9.86
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.440.000.000.000.000.000.008.44

 My legs were started to feel a little worn out so I decided I would run a little bit shorter than the last two days and try and go a little bit slower or at least not try to go faster.  The run went pretty well and it seemed to help because I felt better after the run than before and felt good for the rest of the day.

Average pace: 8:16

Glycerin 8 Miles: 8.44
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.220.006.000.000.000.000.0011.22

Building on to what I did last week, I decided to do a similar workout but add a little bit more on to it.  I wasn't feeling overly energetic or enthusiastic for speed work but decided to just try and get the job done.  After all, it's not a race, you just have to put in the proper effort.

I warmed up with just over 2 miles of easy running, then got started.  Plan was to do 3 X 2mi at about 6:25 pace.  The first mile of the first repeat felt hard and was a little bit slower than planned but the rest of them went well.  They were hard also but were doable. Splits were:

1. 6:32, 6:23

2. 6:23,  6:22

3 6:16, 6:17

It felt similar to last week's 2 X 2 + 1, except the beginning of the second repeat felt harder mentally.  The last mile of the last repeat felt the best.

I'm hoping these 2 mile repeats are what I need for the half marathon on 10/31.

Average pace: 7:24

Brooks Launch Miles: 11.22
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.270.000.000.000.000.000.009.27

I was going to just run with Jamie, but even though Jenny had just gotten back from her marathon, she was ready.  The three of us ran together for about 3 miles, then Jamie ran together for the remainder.  Another beautiful morning for running.  Kept the pace pretty easy.

Average pace: 8:44

Nimbus 11 Paris Miles: 9.27
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.150.003.000.000.000.000.0016.15

Met up with Dixie in Starkey park a little bit after 6:00 this morning.  Also saw Mike who was starting out, so we ran together for about 5 miles.  Matt joined up with us along the way also.  Dixie and I turned around about 8 miles out then turned around.  We kept the pace easy for most of the running but started speeding up on the way back.  With 3 miles left, decided to try some faster miles, ran the last 3 just under 6:30 pace.  Just before I started the faster stuff I told myself that anything below 6:40 was fine and didn't think I'd be able to go much faster than that.  But, once I started , the pace felt good and I managed to hold it til the end.

Average pace: 7:48

Didn't spend too much time at the social hour but just enough to talk to a few people and congratulate David on his awesome run at Bay State Marathon.

Glycerin 8 Miles: 16.15
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
54.261.009.000.000.000.000.0064.26
Nimbus 11 Paris Miles: 18.59Asics Equation Miles: 9.86Glycerin 8 Miles: 24.59Brooks Launch Miles: 11.22
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