The Long Run

Week starting Nov 28, 2010

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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:

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Miles:This week: 0.00 Month: 70.01 Year: 424.86
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
54.122.004.001.000.000.000.0061.12
Glycerin 8 Miles: 34.25Nimbus 11 Paris Miles: 17.85Brooks Launch Miles: 9.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.002.000.000.000.000.000.0015.00

Running with Dixie at the Space Coast Marathon

I helped out running partner and fellow FRBer as well as fellow Suncoast Strider (my running group here) on his quest to run a Boston Qualifier race at the Space Coast Marathon.  Plan was to run approximately the last 14 miles with Dixie for pacing help and moral support and whatever else I could think of.

Woke up at 4:30 and left the hotel at 5:00 and arrived about 5:15 (Jorge rode with us to the start).  Met up with Victoria, warmed up, waited and did the usual stuff before a race.  I saw the racers at the start and wished them luck.  I chatted with a guy who asked why I wasn't racing today (I was dressed for a race, except for no bib).

Hung out in the car for a bit, double checked the race course map and for some reason needed to use the POPs about three times.  Finally, headed up to find the 12 mile mark.  I had started the Garmin when the race started to keep track of the total time.  I had actually forgotten my Garmin (some pacer I am!!), and was borrowing Dixie's old garmin (which is actually Keith's old Garmin Forerunner 101).  I could not get a satellite signal at all, but tried one more time by turning it off and back on just before Dixie was due at the 12 mile point.

I had told Dixie that he could not show up at the 12 mile point any sooner then 1:35 (8:00 pace * 12 - 1 minute early if feeling good).    Right at 1:35 on my garmin, he showed up running with a couple of other people.  He was actually more ahead of the planned pace because it was at 12.2 miles and I had lost 30 seconds from turning the garmin off and back on. 

At about the half way point we were going to pass pretty close to where the car was parked.  The temps had warmed up a bit and Dixie wanted to ditch his shirt but be able to get it back, so I said I'd take it back to the car and catch up.  The car wasn't too far off.  But it took me about 2 miles to catch back up where I had to run about a 7:15 pace.  It turns out that those were his two fastest miles, 7:31 and 7:40.  He slowed down a bit when I caught back up and we held the pace in the 7:50's for the next few miles.   One of the ladies we were with was running a little ahead of us.  I said we shouldn't try to keep up, so we let her go about mile 18 or so.

Things were going pretty good until just before mile 20.  Then the pace started to slow a little bit more each mile.  I was keeping an eye on the diminishing cushion of time each mile.  I tried whatever I could to keep the pace moving along close to 8:00, but it was a losing battle.  The time was slipping away.  At the rate we were losing time, if it continued he would miss his BQ time by just seconds.  I didn't want to see that happen, he had come so far and done so much work.   But, it was all up to Dixie.  I tried running ahead, running behind, running next to him.  I tried being mean and being nice.  Told him no matter what it was going to be a huge PR if he just kept running which is all he was able to do.

Last two miles were right about a 9:00 pace.

Finally, the 26 mile sign and the turn off to enter the park with the finish chute.  I let him go and hoped for the best.     I cut across to the finish line and saw him finish.  Saw the clock reading 3:31:xx.   Not sure if he made it in time.   Dixie showed me his garmin which showed 3:31:02, but he said it took him a few seconds to find the stop button and he couldn't remember if he had started it before crossing the start line or exactly when he crossed it.

So, we waited for the results.  Got some food and drink.   Dixie found some ice to put his feet in.

Finally the net times were posted - 3:30:56!!

I'm not sure how much I helped but I'm glad I was there to see it happen.

Saw a bunch of our friends there and traded stories about the course.  It was a beautiful morning to be sitting in a park near the coast, celebrating a marathon finish.


Glycerin 8 Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.260.000.000.000.000.000.009.26

Ran by myself this morning in the neighborhood.  I felt much better today than I did yesterday when I decided to take the day off. 

 Average pace: 7:47

Running those 15 miles at Spacecoast took more out of me than I would have guessed.  Good thing I didn't have to run the whole thing.  It helped though that last night I did a little bit of yoga.

After the run this morning, I did what used to be Monday's better than nothing upper body workout.

In the evening I once again did the Wii yoga routine, figured it couldn't hurt to do it again tonight.

Nimbus 11 Paris Miles: 9.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.140.000.000.000.000.000.007.14

This was very nearly almost the run that wasn't.  It was raining out and chilly.  One of the dogs had thrown up and I was feeling very unmotivated.   Got back into bed for a few minutes, then pulled myself out before I fell back asleep.  So, finally got started 37 minutes later than planned.  Started out slowly, but turned into a pretty OK run.

Average pace: 8:15

Glycerin 8 Miles: 7.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.020.004.001.000.000.000.009.02

Chilly this morning, 2 mile warm up slowly, and then started the speed portion.  Uncertain of how I would do but didn't want to skip it.

2x2mi, goal pace of 6:30 or better

1st set - 6:32, 6:27

0.8 mile recovery, then

2nd set - 6:23, 6:24

then, after 0.5 mile recovery

1 mile at 5:55

On the last mile I was just hoping for something faster than the paces I did for the 2 mile repeats.  Felt good and kept picking it up.  If I had known I was going to go that fast I might have pushed just a little harder and try and break my unofficial mile PR.  Maybe next time.


Average pace: 7:23

Brooks Launch Miles: 9.02
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.590.000.000.000.000.000.008.59

 A few more degrees deeper into the 30's this morning.  Got going almost on time.  I had wanted to get 9 miles in but I was back at the house and my right hip was slightly bothering me so I figured I'd make it up on the next run and just take it easy.

Average pace: 8:07

Nimbus 11 Paris Miles: 8.59
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.110.000.000.000.000.000.0012.11

Another cold morning.  Started out very slowly, a little faster for the second mile then did the rest of the miles around an 8:00 pace or a little under.  Ran one more neighborhood farther than usual, and did the Kinsmere loop before heading back.   So, overall it was a pretty nice run.  Sunny and clear at the end of the run.

Average pace: 8:13

After the run, did my upper body better than nothing routine, just one day later than usual.  Then time to pick up the house a little before taking the boys to Tae Kwon Do then heading to the airport to pick up Jenny after her week in Dallas.

Glycerin 8 Miles: 12.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
54.122.004.001.000.000.000.0061.12
Glycerin 8 Miles: 34.25Nimbus 11 Paris Miles: 17.85Brooks Launch Miles: 9.02
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