The Long Run

Week starting Dec 25, 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: 19.48 Month: 127.95 Year: 258.19
Brooks T7 Lifetime Miles: 182.10
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 699.56
GoMeb Speed3 Lifetime Miles: 423.66
Brooks Pure Flow Lifetime Miles: 109.57
Brooks Launch(lobster) Lifetime Miles: 390.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
45.310.000.000.000.000.000.0045.31
Ghost3 Miles: 31.22Brooks Launch (black) Miles: 13.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.530.000.000.000.000.000.003.53

3.53 mi00:32, 09:00 pace

Just a short and easy recovery run. Tight in a few spots but pretty good overall considering Saturday's run.  The first run after a big run where I think I might have overdone it always feels like the real test.  I think I passed this one.

 P.M. - did Jenny's boot camp, felt even better than on the morning run.  Class was indoors for the most part, so after the warm up routine outside we did strength circuits using some of the equipment.  For cardio we did jump rope tabatas.

Ghost3 Miles: 3.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 mi, 00:45, 09:05 pace

Short and sweet run with Jenny , Lisa R. , Kathryn L. and Chris H. Legs felt a bit better today than yesterday.  I think I'll definitely be ok.

I'll add a little bit more on for tomorrow's run.

Brooks Launch (black) Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.330.000.000.000.000.000.007.33

6.33 mi 00:55 08:43 pace

Nice run with my brother Jim on the neighborhood t-route. Good weather, short sleeve shirt and hat, felt great especially once warmed up. This was his longest run in a while due to work constraints, weather and a knee.  So, it was great to get a chance to run with him this morning.  He's just here for a couple of days before heading over to Disney and then for a short cruise.  He's down here with the family escaping the Rochester cold weather.

He's also signed up for tonight's boot camp!!

 

P.M. - went to boot camp class with my brother, included in the hour workout was about 1 mile of running (a warm up lap, then 3 laps during the cardio portion where we ran a lap and then did 50 jump ropes, repeated three times).

Ghost3 Miles: 6.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.330.000.000.000.000.000.007.33

7.33 mi, 01:08, 09:12 pace

Ran with Jenny (for about the first 2 miles) and Chris H. for the reset of it.  A bit chilly, but I'm not complaining!  It's actually quite nice once you get warmed up.  It's best to be a little bit cold when starting out, then you end up feeling perfect after 1 or 2 miles.

 Right hip flexor was bothering me slightly towards the end of the run.  I think it is getting better.  Definitely needs some more strengthening before the 50K race in January and a good deal more before the 100K race in February (assuming I actually do it).  Although, the 100K race will be on a pretty flat course (old railroad bed, about 4 miles paved).

Ghost3 Miles: 7.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.090.000.000.000.000.000.008.09

8.09 mi, 01:11, 08:45 pace

Ran loop plus classic t-route by golf course.  Ran by myself.  Was looking forward to running with some others, but the time running alone ended up being nice.

First mile was 10:41, last was 7:31. Overdressed, overheated at first, shed one shirt and the hat then felt better.

Right hip flexor felt improved today.

Year is quickly winding down.  Contemplating the past year and looking forward to the new year.

Brooks Launch (black) Miles: 8.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.030.000.000.000.000.000.0014.03

14.03 mi 01:59 08:27 pace

Ran with Claude, starting out at Longleaf. Stopped at Craig and Diane's house, then they ran with us into the park. Started out at an easy pace.(9:30 , then 9:00 for next couple miles)

Picked up the last two miles (7:16 and 7:20)

No overheating today with a chilly fog that made it perfect for running. Spent a little time at social hour then Michelle gave us a ride back to Longleaf.

Ghost3 Miles: 14.03
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
45.310.000.000.000.000.000.0045.31
Ghost3 Miles: 31.22Brooks Launch (black) Miles: 13.09
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