The Long Run

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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
29.8410.005.000.000.000.000.0044.84
GoMeb Razor Miles: 10.52Brooks Launch(lobster) Miles: 10.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.049.000.000.000.000.000.0019.04

19.04 mi, 2:38:01, 8:18 avg, elev gain 393 feet (garmin) or 595 feet (strava)

Longest run in a little while, headed up to Suncoast Parkway near Brooksville.  Something always tells me I need to come up here at least once during a training cycle but the more times the better.  Weather was the best it has been, so good I slept in a bit without worry, high 50's at the start.  Only a couple of cars in the parking lot.  While I was getting ready a family came by on their bikes and stopped for a break, with their little boy riding in a bike trailer.  I also saw one guy on a bike packed up like he was riding a long distance carrying all sorts of gear in saddle bags.  Wondered where he was going.

Got going and did the first climb, a small one up and over the pedestrian bridge.  Started slowly and slowly got less slow finishing first mile in 10:24, then next one in 9:05, then settled into the 8:30-8:55 range.  Saw some more groups of bike riders including the sTRIders (the subgroup from the Striders that train together for Tri's), a few of them called out by my name and I was able to figure out who each person was just after they had gotten out of shouting range.

When I reached the 6 mile hill I was wondering how it be able to go faster once I got to the turnaround point.  Legs were already feeling tired.  But I guess that was the point.  I was going to run the 9 miles back at hopefully about a 7:30 pace and hopefully with a strong finish.

I ran down the backside of the 6 mile hill which crosses the road while still going downhill.  There's a warning sign on the trail.  One time I was riding bikes with the kids when they were younger and I yelled at them because I wasn't sure if they were going to stop at the sign and look for cars. Probably one of the few times when it's ok to yell at someone.

I reached the 9 mile point and went just past it.  The sun was out full force but the air was still cool and there was a slight breeze.  Still not feeling fast I bargained with myself to just keep it under 8:00, ok if I'm not right at 7:30.  So, did the next mile in 7:46, then next one after that in 7:47.  Did a quick gel stop, felt better and next mile was 7:28.  With the rolling hills, the run is literally up and down, so was slower the next mile (7:44), but after that was on a roll - 7:23, 7:15, 7:31, 7:27, and 7:17.  Was back at the rest area now, headed south another 1/2 mile at easy pace before turning back.  During the warm down I felt some cramping twinges in my legs.  This was good in a way.  

So, the overall run average was 8:18, but I felt like I hadn't raced my workout, just did the job. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.270.000.000.000.000.000.005.27

5.27 mi, 47:16, 8:58 avg

I finally signed up for a marathon - Jacksonville on 12/15.  This is one week after my current training plan ends.  I missed a little running last week due to travel and missed yesterday's run due to work related stuff.  So, I'm going to sort of redo the second half of last week this week and then continue with the plan so it will wrap up one week later.

So, back on track today with an easy run.  Out and back run to just past the Y.

Ended up being just shy of 200 miles for the month, but still a pretty good number of miles.

Had more work stuff to do for end of month deadlines so worked late tonight but I did get out of the office after dinner to help pass out Halloween candy (with some help from Stella).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.170.000.000.000.000.000.005.17

5.17 mi, 44:59, 8:43 avg

Another easy-ish 5 mile day.  Changed my route a little bit with a run down Alderman and then north up the Pinellas Trail making it to Wall Springs Park before turning around.  Weather was nice and cool.  I wanted to go a little faster but didn't push it to keep the easy day easy.  Will have a harder run tomorrow.

GoMeb Razor Miles: 5.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.011.005.000.000.000.000.0010.01

10.01 mi, 1:18:18, 7:49 avg

Classic tempo run route today.  It felt a little warmer this morning when starting out but the clouds kept it cool and the breeze made it feel cooler.  Ran a little bit over two miles from my house to the Longleaf church and dropped off my drink bottle at the picnic table.

It was a better run than last week but still wasn't quite 100% (I made two quick stops which technically made this tempo intervals rather than tempo run - but there was one less stop than last week, and I probably could have just run it all straight through).

First mile was 7:04 which I kept pretty steady and was even a little faster at times, then the next 4 miles were all just under 7:00.

7:04, 6:56, 6:53, 6:58, 6:56

It was still challenging but was a little less of a struggle and the splits were better than last week.

On the return trip home I picked up the last mile a little bit to 7:40.  It was an easy sort of feeling 7:40 which I need to figure out how to do more of!

In the evening took Tom and Andy to dinner with my parents for Andy's 20th birthday (which is actually tomorrow), good to have the family together, first time seeing my parents now that they are back in Florida for the winter.  

Brooks Launch(lobster) Miles: 10.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.350.000.000.000.000.000.005.35

5.35 mi, 49:10, 9:12 avg

It was nice and cool this morning so I didn't run until later, still in the 60's when I ran, very pleasant and sunny. Repeated Thursday's route going out and back from Westlake to Wall Springs Park.  I stopped and looked at the fish congregating in the spring before heading back.

Today is Andy's birthday, happy 20th!

GoMeb Razor Miles: 5.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
29.8410.005.000.000.000.000.0044.84
GoMeb Razor Miles: 10.52Brooks Launch(lobster) Miles: 10.01
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