The Long Run

November 05, 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 1314.38
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 26, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.040.006.400.000.000.000.0011.44

Plan: Tempo Intervals - 5 X 2km w/ 2.5 min jog between, 6:19-6:32 pace

A new workout for me, from the McMillan marathon plan.

This might have been the most pleasant morning this May, perfect since Jenny and I both had to do speed/tempo runs this morning.  We warmed up together for 1 mile easy, then she started her 7 mile tempo run.  I did the first mile with her (7:42 pace), then I started my first repeat.  They weren't so bad, not easy but not awful. 

Paces for each interval: 6:28, 6:22, 6:28, 6:26, 6:28

Followed up the 5 2k intervals with 3 X 200m w/ 200m jog between each one.

After that, joined back up with Jenny for the cool down to get back home. 

Average pace: 7:35

Wow, glad that is all over with!

We ran a little earlier than normal since I had to take one of our dogs to the vet for surgery - spleenectomy, which appears to have turned out to be successful.  We were all pretty worried about Barbie, even our youngest son who never seems to be worried about anything was worried about her.

Brooks Launch Miles: 11.44
Comments
From Carolyn in Colorado on Thu, May 27, 2010 at 10:28:21 from 24.8.167.243

That's an awesome workout, Mark. Are you following the McMillan plan now, or did you just get that workout from it?

I'm glad the dog is doing well.

From JimF on Fri, May 28, 2010 at 23:16:08 from 67.162.67.145

I used the McMillan plan for Boston but with travel, work, etc I didn't follow it as closely as I should have. It seems like a great plan and I will try it again for my next one. Great workout!

From Mark on Sat, May 29, 2010 at 15:51:23 from 173.168.88.68

Carolyn, yes, sticking with and following the McMillan plan. It has me doing various runs I haven't done before and it doesn't seem to be killing me so far. Hope it works.

Jim, pretty happy with it so far, I'd be interested to hear what you think about it and the results after doing for your next marathon training.

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