The Long Run

Week starting Oct 30, 2011

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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
39.520.003.110.000.000.000.0042.63
Ghost3 Miles: 10.56Brooks Launch (black) Miles: 9.23Green Silence Miles: 3.29Nimbus 12 (new) Miles: 19.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I did not run today, but went to the Y to do some weights which I haven't done in a long time.

I've been doing some weights at home as well as the strength training workouts I do at Jenny's boot camp, and occasionally I can sneak in some heavy lifting at Flex One if it is slow (which doesn't happen very often).

I warmed up on the bike for about 10 minutes, then I did:

  • 5 sets, 5 reps bench press 145lbs
  • 5 sets, 5 reps shoulder press, 95 lbs
  • 3 sets, 5 reps pull-ups w/ 35lb weight, then 1 set 10 reps w/ no weight
  • 1 set of seated rows
  • 3 sets of ez bar curls, super-setted w/
  • 3 sets dumbbell tricep extensions
  • 4 sets leg extensions
  • 1 set side raises
  • 1 set front raises

I was going to hop on the treadmill to run a mile and "zap the zero" for the week, but I ran out of time.

This was the first time I tried weighted pull-ups in public.  It felt very awkward, I put on one of those belts with a chain around it.  At home I've been holding a 25lb dumbbell with my legs.

When I got home I did a few leg exercises with the 25 lb dumb bells, some squats, lunges, and 5 trips up and down the stairs.

Why the weights?  I'm looking at doing an off road ultra in a few months and am trying to make myself stronger all around.  I'm hoping that embarking on this endeavor will bring me new places and help me to grow.  However, maybe it will just end up being a "been there done that" type post, but I'll never know if I don't go!

Yesterday, I put in some jump rope practice and made it into the 70's a couple of times for non-stop rope skipping.

Happy Halloween Everyone!

(I was in charge of the decorations this year, so they are kind of lame but better than nothing!)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.560.000.000.000.000.000.0010.56

10.56 mi 01:28:21,  08:21 pace

Ran by myself this morning.  There was a 10% chance of rain and a 30% chance or Jamie (one of Jenny's friends about to do NYC marathon this weekend), so I headed towards her house until I could see it was dark, then continued on.  High 50's , great weather for running.  Kept my eye off the pace and just let the run clear out my head.  Headed down Trinity Blvd for a loop through the Thousand Oaks nbhd before heading back. One stop for water/gel on the way out and a quick stop for water on the way back.

Jenny is tapering this week, and due to a not so good run on Sunday, decided to take off the rest of the week until Saturday when she does the Savannah Marathon.

I got home at 7:30, and it turns out Jenny's first client canceled so I was able to get into work early.  Got myself ready and out the door by 8:00 (including some quick stretching), dropped off older son at the bus stop and headed to work.

 

Ghost3 Miles: 10.56
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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

Goose Egg for today.

Had a 7:00 am flight to catch, so I thought about getting up at 4:30 instead of 5:00 and getting at least a few quick miles in, but decided to not push it yet - I'm still building.

Up and back to Atlanta for the day and was at the place where I worked before my current job, now 11 years.  Nice seeing some old friends and working with some new people.  When I started that job, the guy hiring me said I could retire on the C-130.  Even though I don't work there now I'm still involved and I see what he means.

Back home at about 9:00 pm, so still early enough for a little bit of family time.  The return trip was uneventful and as a special treat, the plane had those individual screens at each seat.  I also almost finished the crossword puzzle in the magazine.  I forgot about how much I like doing crosswords.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.230.000.000.000.000.000.009.23

9.23 mi 01:21:00,  08:46 pace

Felt good to get back out there and another run after missing a day.  It was a good exercise in missing a day and not worrying about it.

You have to run because you want to run and not out of fear of what happens if you miss the run.

Ran with Lisa and Jamie this morning, nice, pleasant, and relaxed. We stuck together until the water stop, then I ventured out for gate game, c-shape from end to end, then home. Longer than planned but wanted to take advantage of the opportunity.

Got home and was able to pretty quickly get ready and out the door to leave by 8:00 and drop off oldest son at the bus stop on the way to work.  It is his birthday today, 13 years old.  Almost hard to believe, so a good time to try and reflect on it for a bit.  We'll all meet up at one of his favorite restaurants - Sweet Tomatoes, my parents will meet us there also.

Staying true to her word, Jenny did not run this morning.  She'll be leaving tomorrow with her two friends for the Savannah RnR Marathon.  Good luck Jenny.  No time goals and low pressure, just hoping she has a nice smooth enjoyable marathon.

Brooks Launch (black) Miles: 9.23
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.180.003.110.000.000.000.003.29

3.29 mi, 00:22 06:32 pace

It was raining at first when I was going to run and thought about scratching it, but then it stopped. I didn't have much time so did two quick loops around the neighborhood.
Got a little carried away and went faster, then decided to see what I could do for a 5K - 19:59, then a little cool down afterward. Thinking about all the racers I know this weekend racing in Savannah, NYC, and right here at home.

It was nice to go faster, although I originally meant to do more like a 7:00 pace, but once I got going kept with it.  At least all my runs won't be the same this week.

Green Silence Miles: 3.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.550.000.000.000.000.000.0019.55

19.55 mi 02:49:47,  08:41 pace

Left the house early and ran up Starkey Blvd. Stopped at Diane's lemonade stand for first time ever, then continued into the park. Found and successfully navigated the 3 mile off road loop then headed back just as it was getting light. Went a little faster the last few miles. Started receiving alerts on my phone from Jenny's marathon which was exciting!

Overall it was a good run and I was glad to be able to include some trail miles.  Would have liked to have done more but wanted to begin and end at the house.  I felt more comfortable navigating the off road portions, things are looking more and more familiar to me.

Home with just the boys today and tomorrow until when Jenny gets back.  She did really well with a 3:48 time.  Stuck with the 3:40 pace group until about mile 22 when cramps started to hit her legs and slow her down.  Could have been a lot worse since those can really shut you down when they hit.  Very frustrating to get hit with those.  It has only been one month since completing her first 50K race.  She actually felt much less beat up on that race than today, but road marathons and off road are such different things.  Or at least, so I've been told since I won't find out until January when I get to try out my first longer off road race (I guess I shouldn't count the 5K I did in 2002!!).


Nimbus 12 (new) Miles: 19.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
39.520.003.110.000.000.000.0042.63
Ghost3 Miles: 10.56Brooks Launch (black) Miles: 9.23Green Silence Miles: 3.29Nimbus 12 (new) Miles: 19.55
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