The Long Run

Week starting Nov 25, 2012

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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: 0.00 Month: 27.28 Year: 1883.28
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
42.530.007.001.800.000.000.0051.33
Nimbus (green) Miles: 18.58Launch (black) Miles: 32.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.040.000.000.000.000.000.006.04

6.04 mi, 00:53, 08:42 pace

Tough to get going this morning, but once moving was ok. Glad to make it to 6 miles this morning.

I'll try and be optimistic that the rest of the running will get better this week!

Nimbus (green) Miles: 6.04
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.510.000.001.800.000.000.007.31

7.31 mi, 00:5,6 07:40 pace

Enjoyed the nice weather and friendly faces, mostly ran by myself.

Easy warm up followed by 3 x 1k repeats @ paces of: 6:17, 5:56, 5:56.

 (I seemed to have a little bit of trouble getting up to speed on the first one.)

Then did a little bit over a mile for cool down.

Launch (black) Miles: 7.31
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.380.000.000.000.000.000.006.38

6.38 mi, 00:53, 08:17 pace

My feet felt back to normal this morning.  Easy run in the neighborhood.

Temperature was cool and comfortable with a light fog. I felt a little slow at first but picked it up a good bit the last mile and a half.

As I had hoped on Monday, the running did get better this week.


 

Nimbus (green) Miles: 6.38
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.550.005.000.000.000.000.009.55

9.55 mi, 01:09, 07:14 pace

Easy paced warm up, just over 3 miles, then did 5 mile temp run, with

splits: 6:23, 6:19, 6:21, 6:29, 6:23

kept the splits pretty close except for the 4th mile when I got distracted or something. The cool weather helped. Had a cup o coffee after the run and a pumpkin reese's peanut butter cup muffin that Stan made.

Launch (black) Miles: 9.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.160.000.000.000.000.000.006.16

6.16 mi, 00:51, 08:15 pace

Feeling pretty good to run on a nice cool (58 degree) morning.

Getting low on gels, had a Clif Shot Gel, haven't had one of those in a long time.

I bought some more gels in the evening.

Nimbus (green) Miles: 6.16
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.890.002.000.000.000.000.0015.89

15.89 mi, 02:09, 08:07 pace

5:30 run from Longleaf with Keith, Dixie and Marcia to Diane's house for refreshments. We lost Marcia but picked up some other for the run into Starkey Park.

Turned around after a bit inside the park and headed back.

I was thinking about just running back at a steady pace but thought I could really use at least some race pace practice at the end of the long run, so I decided to give it a try.  Picked it up the last two miles for 6:18 and 6:19 then a short cool down.

I was going to round out the cool down to make it an even 16 miles but stopped to talk to Jorge and Eudair who had just finished their runs.

Launch (black) Miles: 15.89
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
42.530.007.001.800.000.000.0051.33
Nimbus (green) Miles: 18.58Launch (black) Miles: 32.75
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