The Long Run

December 30, 2024

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 1390.02
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
Wed, May 30, 2007
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.600.000.003.000.000.000.006.60

Just to see where I am at, I attempted a training run from the book "Run Less, Run Faster". It was quite difficult. Goal was for 10-20 minute warmup, 3 * 1600 m at 6:22 each with one minute rest intervals followed by 10 minutes of cool down. First 1600 was at 6:19 (actually going off of a 1 mile lap, but pretty close .01 miles farther), second was 6:24 (possibly a 6:22 1600). Towards the end of the second one I bargained with myself that if I made the time I would just try for under 7:00 on the last 1600. Since I wasn't sure if I actually made the second one in time, I went a little bit faster on the last one than my bargain, with a 6:42. Then I jogged back to the parking lot for my cooldown, about 10 minutes or so.

Went into the gym for about 30 minutes of upper body weights. 

It was just slightly warm, about 71° , and a little bit of smokey haze, just enough where you could see it and smell it.

Ok, looks like I'm not quite ready for this sort of pace, but I'm not that far off either. It was good to see where I'm at as far as speed goes.

I'll just keep putting in the miles and try again later.

Comments
From Sasha Pachev on Thu, Jun 07, 2007 at 12:49:38

This might be a good book to read for somebody training to run a mile who has a high dominance of fast twitch fibers and responds to speed work better than anything else. Even in this case, some base mileage is needed to make sure those fast twitch fibers do not rip the tendons apart. If your goals is the marathon, until your base gets to 60 miles a week there is no need for any kind of speed work, your natural speed is more than sufficient, it will not be the limiting factor.

From Mark on Thu, Jun 07, 2007 at 20:04:02

Actually the book does not have any advice or programs for running a fast mile. They do have 5k, 10K, half, and full marathon programs. They also do advocate having a mileage base before starting. I've been torn between trying out the program from this book and sticking with a buildup to 60 miles and beyond. I do know two people who have done this 3plus2 program with great results. I have been giving a lot of thought to both routes.

From Sasha Pachev on Fri, Jun 08, 2007 at 11:47:46

My take on that is that speed work is necessary when the mileage alone stops giving improvements. Also, the productivity of speed work is in proportion to your aerobic base. Somebody who runs 80 miles a week and does 12x400 can see benefits all the way to the half-marathon or even the full marathon, while somebody who runs only 20 miles a week will be working primarily on his mile with the exact same workout. The 80 miles a week guy will also recover a lot faster in between the intervals, and after the workout. The 20 miles a week guy will be hurting the next day, while the 80 miles a week guy would not know he did anything the day before except for having the memory of doing it - thus he resumes productive training, while the 20 miles a week guy is suffering from a setback.

I would recommend to continue to build up the mileage and run races or time trials once a month to evaluate fitness.

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