The Long Run

February 2021

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 42.81 Month: 139.49 Year: 1247.76
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
139.6726.2123.005.200.000.000.00194.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.120.000.000.390.000.000.008.51

8.12@9:11 followed by 6x100m strides (0.39@5:47)

Ran from my house, first doing my new favorite loop portion on the Starkey Gap trail along with enough further south down the trail so that I'd get 8 miles for the easy portion.

Finished up with the strides near my house, up and down the street.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.110.000.000.000.000.000.006.11

6.11@9:18

Did tomorrow's run today.  6 easy miles, looping inside Westlake Village.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.060.008.000.000.000.000.0010.06

10.06@7:32, HR 158 bpm

1 mi warmup, 3T, 3T, 2T, 1 mile cool

Did yesterday's tempo today running loops inside Westlake Village.

First up was 3 miles at Tempo: 7:29,  7:23, 7:23

(first set was a little bit slower than goal but was pretty sure I'd get faster.  This workout is supposed to get progressively faster each set so actually kind of on goal).

Second set: 7:14, 7:20, 7:11

Third set: 7:15, 7:02

Good to get this run completed, slowly going in the direction I want.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.020.000.000.000.000.000.009.02

9.02@8:23

Mid-week medium long run from Westlake Village, over the the Pinellas Trail via the crossing near the high school and then north far enough to reach 4.5 miles out (which is a little past the old trail tunnel).  Last 4 miles were at 7:55ish average which was probably too fast for today but once I again I was in a hurry for a deadline to get back to the house.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.100.000.000.420.000.000.007.52

7.52@8:28, HR 143 bpm

7 miles plus strides at the end, run from my house, past the golf club, then down Starkey Gap Trail until reaching Keystone Road, then back the way I came.

Probably ran this "easy" day run a little too fast.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.0010.080.000.000.000.000.0020.08

20.08 @ 8:10, HR 155 bpm

10:59 am start time, weather in the mid 60's and cloudy so I was able to once again get away with the later start.

20 mile run, up Starkey Blvd and into the park until reaching 10 miles.  First mile was 9:43, then the next 9 were in the 8:15 to 8:45 range.  When it came time to shift to marathon pace miles I did a reasonably good job.  I didn't want to quit and I hit all of the miles under 8:00 pace, but I did end up stopping a few times, partially due to the hydration situation.   It was better than the last 20 mile run where I also stopped a few times but gave up after just two miles of marathon pace, then shifted to survival finishing with an 8:32 average.

So, progress at least despite not quite being where I wished I was with fitness, but then again 20 miles itself is an accomplishment.

I felt better after the run this time compared to last time where I felt beat up and tired going into Monday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.410.000.000.006.41

6.41@9:47 , 1:02:43

6 miles easy pace from my house and then out and back down the trail past Lake Dan.  I avoided Robert Trent Jones Pkwy today by running in the ditch to the trail and then crossing Trinity Blvd with the yellow flashing lights rather than at the traffic light.

The traffic light can actually be dangerous with left turning cars in a hurry and the intersection near the golf club can be dangerous with poor turn signal usage.  So, to avoid that spot I'd been crossing before the intersection, but the last couple of times some guy in a golf cart has been yelling at me because someone was hit recently.

Anyway, took the run easy with the easy part just over 10:00 pace, followed by not skipping the strides.

Last week I saw my (garmin reported) vo2 max drop from 53 to 51 and then down to 50 on Saturday (previous week it went from 54 to 53), maybe a little bit of overtraining so going to move to the slow end of the easy pace instead of pushing pace the faster end.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.170.000.000.000.000.000.005.17

5.17@9:13

I pushed out my hard run (6x800,4x400) out one day. I was feeling tired, Whoop said my recovery was low, did not sleep well last night, and the time was tight (wanted to get back so Jessica could get to body combat at the Y), so just opted for easy paced run scheduled for tomorrow.

Out and back run from Westlake Village, to the Pinellas Trail and a little bit north.  It was a nice morning, good temperature for speed work, hopefully will be good tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.060.000.000.000.000.000.009.06

9.06@9:58

Another bad night of sleep and showing low recovery again.  Decided once again to push out the hard run and do Thursday's run today.  Hopefully tomorrow will be good, I'll just have to do the best.

I went out extra slow the first mile (12:18), actually it started out as a walk and gradually morphed into a run.  Was thinking about doing only 7 miles, but when I got to the end of the trail portion where it turns onto Keystone, kept going and a little bit into Brooker Creek Preserve to reach 4.5 miles.

The rest of the miles became a gradual progression run finishing up at 8:17 pace.

I felt really good at the end, not tired at all, somewhat rejuvenated.

Tomorrow I will run fast.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.050.003.001.000.000.000.008.05

8.05 @ 7:42 avg

And finally, Tuesday's run.  I think it paid back with legs feeling fresher.

The nice surprise is that the first of the 800's was pretty close to goal pace (within a few seconds), but it didn't feel hopeless and I knew that pattern that they would get faster and more doable.  I didn't have to bargain with myself to keep going.  Just did one and moved onto the next one.  Then, moved onto the 400's.  

800's paces: 6:50, 6:44, 6:34, 6:26, 6:30, 6:26

400's paces: 6:08, 6:16, 6:04, 6:04

Route was out to the Pinellas Trail and a little south for the easy miles, and then up and down the trail near the entrance for the repeats.  

Last time I did a similar workout I struggled with the first one and only did 5 out of 6 of them, although I did do the 400's (but only two scheduled that time)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.410.000.000.410.000.000.005.82

5.82 @ 9:40 avg

5ish easy miles followed by strides.  Did my favorite loop near my house on the "new trail" which I guess has a name because it now has signs "The Starkey Gap Trail", so from henceforth it will be called that.

In keeping with Wednesday's successfull slow run, ran slowish again today although the strides at the end made the overall average seem faster.  Saving it for tomorrow for the 16 miles which includes 4 Tempo miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.122.004.000.000.000.000.0016.12

16.12 @ 8:19

Was going to try and get an early start but it was pouring rain (which is doable), but the thunder and lightning gave me second thoughts.  But if I waited too long it might be warm humid and miserable.  Rain slowed down but told Jessica to go ahead to body combat class and I'd stay back with the baby.

So, finally got started at 10:20.  Easy start with slowish first mile at 10:34.  Ran north through Eniswood and over to the Pinellas trail heading south.  Carried a 17oz hand held bottle and had a small 10oz bottle in my belt.  Stashed the big bottle near where I'd start the tempo portion after doing some more southbound out and back.  I let the pace creep up for miles 5-10 (mile 10 @ 8:08) partially so it wouldn't be a big shock transitioning to the faster miles.

Similar to Thursday's run, when I had to speed up I could speed up to the pace I wanted.  It was only 4 tempo miles and I was thoroughly warmed up so no excuses to stop.

Tempo paces: 7:22. 7:17, 7:22, 7:16

At the start of the last tempo mile I seemed to slip off of pace, had to struggle to get back on pace but then ended up finishing it faster.

Grabbed my drink bottle and did the two miles home (which turned into feel good MP miles).

The weather really held.  After a partly sunny warm patch at the start of the run, the cloud cover held and some cool breezes remained for the run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.100.000.000.380.000.000.006.48

6.48 @ 9:28, HR 131 bpm

Another easy run day, followed by strides.  Wore heart rate strap to try and keep myself honest  which seemed to work with HR at 131 including the strides.

Ran from Westlake Village over to the Pinellas Trail and then north until reaching 3 miles to turn around.  Was coolish for most of the run, but warm enough to run with no shirt.  No music as well to make it so I wasn't all geared up.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.020.000.000.000.000.000.003.02

3.02@9:25

Similar to last week, I pushed my hard run out one day and just did Wednesday's easy run today.  There was a bit of covid teen drama here last night and the morning schedule looked uncertain so instead of stressing about it just did one loop inside Westlake Village.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.040.004.001.000.000.000.009.04

9.04@7:41, HR 149 bpm

Unlike last week, I only pushed out the hard run by one day.  Since the original schedule got compressed due to Marathon date/venue change today could have been 3x2 mile repeats or a mix of shorter repeats.  The other skipped week was 1200m repeats so I decided to do this one which was 3x1 mile, 2x800m, 2x400m.  But, I didn't remember correctly and ended up doing 4x400m instead of 2x400m. 2 mile warmup and cool-down.  Ran on the Starkey Gap trail south of the golf course.

3x1 mile: 6:54, 6:55, 6:43

2x800m paces: 6:32, 6:38

4x400m paces: 6:12, 6:12, 6:04, 6:00

Overall very happy with this workout, would like to be able to do more mile repeats and get the times back down toward 20 minute 5k pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.120.000.000.000.000.000.007.12

7.12@10:07, HR 130 bpm

Successful implementation of easy run on easy day.  Kept the heart rate average fairly low, sped up a little bit last two miles so I didn't feel like I ran too slow.  Trying to save something up for the weekend long run.

Ran the loop from Foxwood to SR54, to Starkey Gap Trail, south the near Lake Dan then back home via Trinity Blvd and the ditch.  Running the ditch makes me feel like a trail runner.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.050.000.000.410.000.000.004.46

4.46@9:31, HR 132 bpm

Easy run day, looping inside of Westlake Village.  After the 4 easy miles, 6x100m strides.  A little faster than yesterday (easy portion was about the same pace, strides sped up the average).

Hopefully tomorrow goes well.  Last "long run" before the marathon.  Next Saturday is "only" 10.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.006.100.000.000.000.000.0014.10

14.1@8:11, HR 149 bpm

Last long run for this marathon, no pace goals on the plan but turned this into progression/marathon goal pace for last 6 miles after slowly approaching goal pace before that. Started out early enough (7:15ish) so I could get to Aubrey's brunch around 10:15.

Ran from WLV, cut through Eniswood to Alt 19 then onto the Pinellas Trail with a sharp left turn heading south.  It was pretty much perfect weather with start temps in high 40's gradually going into low 50's.  Wore long sleeves and a hat but after about two miles took off the hat and later rolled up the sleeves.

As I approached the turnaround, had to decide whether to go over the bridge or run along the sidewalk.  I chose the bridge even though it would be a little harder (but safer due to no turning cars to watch for).  I didn't lose too much speed going over but gained some momentum coming back.

At some point I saw Bill ride by on his bike in the oppposite direction (I don't actually see that many people I know while running on this trail).  Last two miles were 7:33 and 7:37.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.130.000.000.380.000.000.004.51

4.51@8:47

4ish easy miles plus 6x100m strides at the end.  I kept the 4 easy miles somewhat easy with an average pace just over 9:00 pace (after a first mile of 9:52).  Feels like I've started to escape the negative effects of the slight overtraining I noticed at the end of January.

Ran from my house, out the neighborhood and north onto the Starkey Gap Trail out to two miles, turned back and headed home then finished up with the strides up and down the street.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.140.004.000.000.000.000.008.14

8.14@7:47

I finally did a faster Tuesday run on Tuesday instead of moving it out a day.  Today's run was 2x2 mile repeats at tempo pace with 2 minute rest between each set.  Did the loops in Westlake Village. Little rolling hills are a nice variety without being hard enough to impact the speed, I think it comes out to be a plus.

1st one: 7:09, 6:57

2nd one: 7:05, 6:53

I felt like I could have done a third one if needed to and possibly again at a faster pace.  Slowly inching my way back to sub-7:00 runs even if for just two miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.510.000.000.000.000.000.003.51

3.51@9:51

Easy run day so I took Stella with me.  There was some sniff 'n stop for the first half mile but then after that was a pretty steady run.  Did out and back from my house going north on the Starkey Gap Trail.  Good quality time with the beast.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.120.000.000.000.000.000.007.12

7.12@8:20

The Thursday medium long run has tapered down to just 7 miles.  Route was from WLV out to the Pinellas Trail via the crossing near the high school and then north to around Wall Springs Park then back the same way.

First mile was 9:35, then did each mile a little faster.  Trying not to run too slow during the taper which I've often done in the past.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.220.000.000.400.000.000.004.62

4.62@8:16

4 easy plus 6x100m strides at the end.  Ran from my house and then southbound on the Starkey Gap Trail.  Return trip was mostly the same way except stayed on the trail until the ditch rather than Robert Trent Jones.  It is a little nicer with fewer tricking crossings (just one crossing that has a warning light).

Doesn't quite feel like training is almost done.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.008.030.000.000.000.000.0010.03

10.03@7:51

Supposed to be "easy" run that turned into (goal) marathon pace run.

Ran from WLV to the Pinellas Trail, north to Klosterman Road with a right turn onto it to get the last 0.1 miles needed for the 5 miles out.

First mile was 8:55 (finally a sub-9:00 for first mile), next mile 8:14 and the rest were under 8:00.

Wishing this was my new "easy" pace.  Hopefully this deviation from the plan is more helpful than harmful.  Didn't feel beaten up after the run, looking forward to the final week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
139.6726.2123.005.200.000.000.00194.08
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