The Long Run

Week starting Dec 02, 2018

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 View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2007200820092010201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

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: 18.10 Month: 164.28 Year: 1190.74
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
21.235.005.100.620.000.000.0031.95
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.240.003.100.620.000.000.008.96

8.96 mi, 1:13:26, 8:12 avg, elev gain 219 feet

One of the last hard workouts but a little bit easier vs the trend of increasingly harder Tuesday workouts.  Today's workout was 5x1km @10k pace, followed by 5x200m @5k pace with 30 second rests between the 200's (felt kind of like tabatas).  

The night before I almost felt like I was coming down with a cold and worried a little bit about pushing it, but felt fine after the warm up.  

Route was straight down Lakeview, turn right onto Sandy Hook road to it's first turn for 1km.  Did the 2 minute rest/jog by going a little farther and then back the way I came for the next repeat.  During the first one I was running about a 6:45 pace at first and forgot that it was supposed to be 10k pace, thinking it should have been half marathon pace so started to slow down but fortunately remembered the correct pace, picked it up a little bit.

1k repeat paces: 6:40. 6:30, 6:38, 6:28, 6:31

200's were pretty fun, ran those a little fast : 5:42, 6:13, 6:04, 5:53, 5:59

Just a few more big workouts left!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.730.000.000.000.000.000.003.73

3.73 mi, 35:22, 9:29 avg

Easy run on day after harder run, legs were whining a little bit.  Out and back run in Westlake, to the south and out the neighborhood just far enough so I'd have a little bit over 3.5 miles.  Now it is starting to feel like taper week but too early to get that feeling where you have extra energy becuase you've cut back on miles.  One more harder run this week and then fewer runs next week leading up to Saturday in Jacksonville.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.051.000.000.000.000.000.008.05

8.05 mi, 1:07:33, 8:24 avg, elev again 155 feet

I swapped scheduled runs around.  Today was supposed to be 2x3 miles @ half marathon pace, with mile rest, and 2 miles warm up and 2 warm down, which I wanted to run on Starkey Blvd.  But, I had to pick up Sophia by 9:00 from Scott's house, so instead did one big loop near Westlake, heading north on Belcher, west on Klosterman, and then south down the Pinellas trail (more like a trapezoid than a loop).  Run was good, temperature was pleasant mid 50's, one small handheld bottle of gatorade was plenty.  I only had to stop once while waiting for the light to cross over alt-19.  First mile was 9:40 (not bad for a warm up mile for me), then steadily got faster, except for mile 7 where I slowed down by 5 seconds (maybe that was the stopping and then starting while waiting to cross alt-19).

Finished run a little bit after 8:00, so enough time to leave and get Sophia.  Saw Aubrey compete in national cheer leading competition for Pop Warner at Wide World of Sports in Orlando.  They did well.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.214.002.000.000.000.000.0011.21

11.21 mi, 1:17:19, 7:48 avg

This was Friday's run switched to today.  Basically, 2x3 mi at half marathon pace, with 1mile easy between sets, 2 mile warm up and 2 mile warm down.

Ran on Starkey Blvd bike trail starting at the little church, ran 1 mile out and then back for the warm up, then got going on the hard part.  I had a little bit of trouble locking onto pace for the first mile, but felt better on the next two miles.  Easy mile felt easy, then turned around and was able to get onto pace easier this time.

First set: 7:05, 6:54, 6:51

Second set: 6:58, 6:58,6:46

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.235.005.100.620.000.000.0031.95
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):