The Long Run

January 2023

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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: 25:13:21 (1/2019)

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  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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 53.30 Year: 53.30
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
45.198.110.000.000.000.000.0053.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.120.000.000.000.000.000.007.12

7.12@13:10

Happy New Year!

Getting back on track after yesterday's bug.  Set out intending to do about an hour or so walk but turned into run/walk of hour and 33 minutes.

South out of Westlake using the cut through and then a little zig zag over to the Pinellas trail going south.

Grateful to be moving again!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.210.000.000.000.000.000.0020.21

20.21@11:39

Original plan was to meet up with some runners in Ocala for 20 to 30 miles starting out at the "land bridge" over I-75.  But, decided to take it easier and head out from the house.  For something different did a loop around Lake Tarpon.  Crossed US19 at Nebraska, then down to Tampa Road, over to the Tarpon outflow canal.  New trail ends just south of there but is supposed to connect to section just north of there.

So, saw some cyclist turning behind the plaza with Publix and Target.  Parking lot connected to dirt path along the canal and let out into an apartment complex which then connected back to the trail.  New trail will eventually have its own bridge over the canal.

Continued on up toward and past John Chestnut Park, and then up to the intersection at East Lake and Tarpon Ave.  At the traffic light I went to eat my Reese's big cup but it had melted into a sticky mess.

Keystone/Tarpon over 19 but first turned onto some side streets to miss the main intersection.  Temps had warmed up a little, so stopped in at Burger King for a soda (Dr. Pepper). Continued south to Anderson Park to throw out my trash, then a little farther south to cross 19 at Klosterman, then over to Belcher and back to Westlake.

Except for Burger King stop, pretty self sufficient (was wearing Camelack for water).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.240.000.000.000.000.000.004.24

Walked 4.24 in 1:04

Looped around outside of Westlake Village in typical big square loop

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.130.000.000.000.000.000.005.13

5.13@11:53  HR 114 bpm

Run/walk (3/2) inside Westlake Village

Interesting, HR at 114 today compared to yesterday walking at about 14:45 pace HR was 111.

Hopefully gradually speed up while keeping heart rate low (114-124)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.490.000.000.000.000.000.008.49

8.49@11:33  HR 115 bpm

More 3/2 run/walk.  Southbound through cut through by the Y then over to Pinellas Trail, then south to Curlew Road before turning back.  On the way down I crossed Alt 19 by the Mobil station, but on way back crossed a little bit north of there at Delaware, so my routed added a little square in the middle.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.008.110.000.000.000.000.008.11

8.11@7:35  HR: 158 bpm

This was an unexpectedly good run.  Started off thinking I'd do 6 miles total but about a mile in decided that wasn't enough miles for today.  Headed out from the church on Starkey Blvd, warmed up about a half mile until needing a quick pit stop at last chance for a while.  Said hi to one of my strider friends.   He was running faster than me but having some struggles so I caught up to him on one of the stops.

After I got going again, kept on a good pace and gradually got faster.  Mile 1 was 8:29 ( a very good first mile for me),  then next three were 7:42, 7:32, and 7:32.  4 miles out brought me to the entrance to Starkey Park where I turned back.  I had promised myself a stop, so stretched out at the bench for a little just after where I turned around.

Next three were faster than last three - 7:21, 7:17, and 7:15.  With 1 mile left decided to back it down a little but still stayed at a decent pace with 8th mile at 7:27

It was a nice morning and overall my legs have been fresher with the walk and run/walk days instead of just straight running.

It 's good to see that I've actually sped up a little bit when I need to go faster.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
45.198.110.000.000.000.000.0053.30
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