The Long Run

Week starting Oct 28, 2007

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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: 20.26 Month: 95.22 Year: 1732.29
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 776.70
GoMeb Razor Lifetime Miles: 446.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
41.622.000.000.000.000.000.0043.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.640.000.000.000.000.000.007.64

Dogs woke me up a little bit earlier than the alarm clock was supposed to go off. So, instead of trying to ignore them for another 15 minutes and stay in bed, I decided it was easier just to get up. Let them outside, fed them, then headed to the Y.

Warmed up on the bike inside for 10 minutes, then some light stretching. Headed outside, pretty nice morning for a run. First mile was slow - 9:52, next mile was one minute faster, then I started feeling loosened up. Tried not to look at the garmin much, just looked whenever the next mile beeped to see what I had just done. Two miles in a row were the exact same pace - 8:02.

I just noticed that this is the first Monday I have run this month.

Average pace: 8:12

 Yesterday, I signed up for the Jacksonville Marathon on Dec. 16, so now it is real and the clock is ticking again.

Asics (I need to go back and add this up)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.170.000.000.000.000.000.007.17

Another good base mileage run.   I woke up just before 6:00, did the usual morning dog care and headed over to the Y.   As usual I warmed up a little bit inside first on the arc trainer and a few minutes on the bike.  I always seem to do a little bit better when I do it this way.  It was a pleasant feeling 70° outside.   I chatted with David for a bit who had already finished his morning run, then I went out for mine.

The first mile was faster than normal for a first mile - 8:36.  The rest of the miles were between 7:50 and 8:15.   So, today's average pace was faster than yesterday's but the mile splits were not as spread out, with the fastest mile slower than yesterday's fastest mile and today's slowest mile faster than yesterday's slowest mile.

Average pace: 8:06 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.270.000.000.000.000.000.007.27

Another nice morning for running. There was a slight breeze. The temperature was on the very edge between cool and warm.

Warmed up on the stationary bike, did my run, then finished up with some upper body weights. Left foot (top) started to bother me yesterday, it wasn't any worse today but I'm going to keep an eye on it. I'll wait until next week for a tempo run if it is all cleared up.

Mile splits weren't too spread out today - first mile was slowest at 9:06, some place in the middle was the fastest at 7:47.

Third run alone this week, I'll see if I can meet up with anyone from the 5:30 group tomorrow.

Splits were: 9:06 8:25 8:07 7:47 7:51 7:53 7:43 2:07 for 0.27 (8:05 pace)

Average pace: 8:07

Glycerin

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.522.000.000.000.000.000.007.52

I'm feeling like I'm back up to speed now with 4 good runs in a row this week. I actually did get up at 5:00 and made it to the Y by 5:30 to try and meet up with some other people. I caught up with David and Jenny and ran with them about a mile and a half. David was just doing a short run today, supposed to get knee MRI results today - good luck David.

So, it was nice to have some company for at least part of the run.

The rest of the run went by pretty smoothly. Today was a bit warmer than yesterday, just warm and humid enough to start feeling uncomfortable but nothing like what it was during the summer.

Problems with my left foot seem to be all cleared up today. 

My splits were: 9:29 8:42 8:38 7:55 7:49 7:26 7:26 and 4:01 for 0.52 (7:45 pace)

Average pace 8:10

Asics

Add Comment
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 today.

Did some cross training consisting of the arc trainer, stationary bike and lower body weights.  About an hour of time spent in the gym. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.020.000.000.000.000.000.0014.02

First cool morning of the year here in Florida.  My definition of cool is that I felt chilly until about one mile into the run when I started to warm up.   Showed up at the Y parking lot just before 6:15.  Joe was there as well as Karen and Regina.

Joe and I got moving, at first at a somewhat slow pace then gradually picked up a little bit faster each mile.  Ran out to the horse farm, a loop through  Grey Oaks, then a slightly roundabout route back to the Y.  Pretty much conversational level most of the way.  Last few miles were just under 8:00 pace.  My legs felt achy now and then, maybe from yesterday morning's weights, but it wasn't anything that slowed me down.

Lots of other runners were there from the Striders group were there this morning.  I didn't have time to stay long and chat as Noah and Andy both had a Tae Kwon Do competition this morning.

Average pace: 8:22

 Brooks

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
41.622.000.000.000.000.000.0043.62
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