The Long Run

Week starting Nov 06, 2011

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMark's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
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
48.672.004.000.000.000.000.0054.67
Nimbus 12 (new) Miles: 24.97Ghost3 Miles: 16.80Brooks Launch (black) Miles: 11.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.390.000.000.000.000.000.007.39

7.39 mi, 01:07:49,  09:01 pace

Met Sean K. in Starkey park when it opened. We got going about 6:40 and ran together for 4.5 miles then he pointed me on a trail that would get me back to the parking lot. I technically did not get lost but ended up about a half mile from the parking lot and had to run the last part on the road. Had "fun" going through the freshly tilled sections of trail (good strength training though).

I was originally going to run from home but wanted to get some trail miles in and realized I could still fit in the rest of the days activities (Universal with the kids). Thanks for running a few with me Sean.  So, this was actually my second longest trail run ever.  Definitely need to log more miles out there and with the time change and more light it will be a little bit easier.

Last week I bought a stronger light to clip onto my hat but it was also blinding me.  Last night I decided I'd put some electrical tape on the bottom of the light to get rid of the glare.  It seemed to work great but then I realized I would not be needing it today.  Oh, well it will come in handy later.

After going to Universal, I got home just in enough time to get food to cook dinner with - steak, some kind of fancy looking potatoes, asparagus and portabello mushrooms.  Dinner went pretty well, I was able to get everything prepared at about the same time.  That's usually the point where I fall apart.

 Chatted with Jenny about her marathon.  Pretty amazing time after just having done a 50K just 4 weeks ago.  While tracking her I saw her keeping with the 3:40 pace group through the 20 mile point.  I knew a lot could happen in the last 6 miles but it was great to see her running so strong.  Jenny, you are amazing!!

Nimbus 12 (new) Miles: 7.39
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.000.000.000.000.000.000.001.00

In the morning I went to the Y but was not able to do very much.  Sometime on Sunday I did something to my back.  There is a spot on my right kind of in the middle that sometimes starts to hurt for almost no reason, feels muscular and goes away with alleve or something like that.

So, I warmed up on the bike and went to see if there were any weights I could do without aggravating it.  I couldn't seem to find any, so I decided to bag it and go home.

Took some naproxen which helped a lot and by the evening I was able to go to Jenny's boot camp.  Pretty small class but good since the most dedicated ones.  I was a little worried about my back since it wasn't completely better, but as the class went on it seemed to loosen up.

Did about a mile of running during class which was just under an hour.

This was the first class where it was dark at the start.   Glad I was able to make it since I missed last week - Mon. for halloween and Wed. for a business trip.


Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.600.000.000.000.000.000.009.60

9.6 mi, 01:22 08:29 pace

Ran by myself to the Y and back.  When I started out my legs felt a little bit flat and saw I was running about a 10:30 pace.  Picked it up a little bit to shake off the feeling and was soon feeling comfortable just under a 9:00 pace.

Hit the golf course water fountain twice as well as taking a gel at the Y. I saw a couple people at the Y that I know.  I like the lighter morning.

My back was pretty much back to normal.  I'm ok with injuries that I have had before and I know what it takes to get rid of them and how long they last.  The new ones that don't go away are the scary ones!

Happy to be alive.

Ghost3 Miles: 9.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.480.000.000.000.000.000.006.48

6.48 mi00:55 08:26 pace

Mostly ran by myself. Ran towards Kathryn's house and saw her and ran with her a short bit until we ran into Jenny then I went on ahead.   Jenny was going to run 3-4 miles with Kathryn at a slow pace.  But even last night Jenny was still kind of limping a bit from the marathon and I was wondering how she'd be able to run today.  She started to run this morning but then stopped and didn't think it was going to work.  That's when I ran ahead to meet up with Kathryn.  We then turned around until we got to Jenny and I figured they would do their slow run together, but she was not quite yet ready to run I later found out.

 Nothing too exciting happened on the rest of the run.  Enjoyed the nice weather and being able to run in the light.  I did notice that for the first time in many months, the bathroom was unlocked.  I did a few quick pick ups here and there and was soon back home.

After the run, did some stretching type exercises and then a few things with weights and my favorite "perfect push-up" things.  Did a few sets of weighted pull-ups with 25lb weights and then tried on rep with Thomas on my back.  I almost made it up but not quite!

Brooks Launch (black) Miles: 6.48
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.200.004.000.000.000.000.007.20

7.2 mi,  00:53 07:21 pace

My first planned tempo run in a while, well sort of, planned it last night right before I went to bed.

Met up with Striders at Longleaf. Warmed up with 2.5 easy, then did 4 mile tempo run keeping each mile under 7:00. Splits were: 6:48, 6:52, 6:45, 6:36

I sometimes have a hard time doing tempo runs in the dark, but today I had my light clipped on my hat and have fixed the glare problem by putting electrical tape toward the bottom.  I was going to test it out on Sunday morning's run but I ended up running when it was light out.  Glad it came in handy.

Short cool down after that to put the total at just over 7 miles.

It was nice to see a few friends after - Mike, Raj, Diane, Barb, Melanie, Rudy and Randy (the PTs) and many more.

Got home fairly early and saw Dave out front - he was putting in a tree in our front yard to replace a bush I planted a while ago.  Went over where it was going to go.  I went back inside and then Andy asked from the bathroom "Hey Dad, why is the water off?"

I went outside and saw water bubbling up from the ground.  Dave shut off the water, finished extricating the bush and said he'd be able to fix it all.  Someone (me) had planted that bush too close to the water main, d'oh.

Andy finished his shower by rinsing off in the pool.  Fortunately, Jenny did not have any morning clients.  Thomas and I took a dip in the chilly pool to wash up.

 Later in the morning, Dave had finished putting in the tree, hauled off the old bush, and had the water fixed, yay!

 It's life.

Ghost3 Miles: 7.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.420.000.000.000.000.000.005.42

5.42 mi, 00:44,  08:08 pace

Ran alone in the neighborhood. I went outside this morning, then right back inside to get some gloves because I didn't want to change into long sleeves. Very nice once warmed up. Enjoyed seeing the sky lighten as the sun came up. Savor these moments.

Brooks Launch (black) Miles: 5.42
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.582.000.000.000.000.000.0017.58

17.58 mi 02:25 08:14 pace

Started out at Longleaf. It was in the mid 40's.

Very small crowd this morning. Ran with Mike and Renee for a bit until we got to Diane's house. Ran into the park and did an out and back on the off road trails, maybe just over 5 miles. I saw quite a few deer, heard the birds chirping and reached down to verify that it really was frost on the ground.  My pace was a little bit faster going into the park, about 8:30~8:45.  I had some slower miles on the trails on the way out, but once I turned around I picked it up a little bit except on the portions where the sand was very dry (looked like piles of sugar which kept my mind off of it being harder). 

I did a slightly different route than I had done in the past so little by little I'm learning my way around and the landmarks that all used to look the same are becoming more meaningful.  It's quite a change of pace running off the paved trails.  I saw no people today, just dear, so I felt more like I was running through their territory. 

Once I left the park and was back on the pavement I realized that I was a little pressed for time so I picked up the pace a bit for the last 4.5 miles to get back in time (7:41, 7:30, 7:16, 6:58, 7:43).

Just enough time to get back home and take Thomas to bowling then had a pretty full day ahead helping on science fair project (making a cloud in a bottle), and then I took my first bass guitar lesson. 

Jenny had bought the bass for me a number of years ago for Christmas.  I was so excited to get it and tried to learn it on my own but eventually gave up on it.  So, I figured that it's never too late to try something again.  Lesson went pretty well, started learning the bass line from Black Magic Woman as well as the basics.

 

Nimbus 12 (new) Miles: 17.58
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
48.672.004.000.000.000.000.0054.67
Nimbus 12 (new) Miles: 24.97Ghost3 Miles: 16.80Brooks Launch (black) Miles: 11.90
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: