The Long Run

March 2020

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMark's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018201920202021
15% off for Fast Running Blog members at St. George Running Center!

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) awesome 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 32.28 Month: 93.02 Year: 1201.29
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
111.775.500.000.000.000.000.00117.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.300.000.000.000.000.000.005.30

5.3 mi, 51:12, 9:39 avg

Ran two loops around (inside) Westlake Village.  Steady pickup througout the run, the up and down of the neighborhood hills made the run not boring.

In the evening, saw Tom run in the meet at River Ridge, he ran a 4:51 in the 1600.  He's been feeling stuck at that pace.  Still, glad I had a chance to see him run.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.550.000.000.000.000.000.007.55

7.55 mi, 1:07:35, 8:57 avg, Elev gain 153 feet, HR 153 bpm

I've gotten really bad again about blogging.  The runs do get recorded on Strava but it's not quite the same thing.  I hadn't done a nice out and back from Westlake Village for a while, either been doing loops or going back to Trinity and doing out and back runs there.

Headed over to the Pinellas Trail and ran north to around Wall Springs Park.   Was a very nice morning.  Started my run at 7:45 which is pretty good for running on my own.

I ran a little bit faster than usual even though it pushed the heart rate up higher than where I thought it should be for this pace.

But, overall it was a good run.

Had a massage afterward which I think has been helping.  I think I'm still feeling cumulative effects from the 100 mile race in January.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.270.000.000.000.000.000.005.27

5.27 mi, 56:02, 10:38 avg, HR 131 bpm

Ran from my house, to the new trail north and a little bit onto SR54 enough so I'd get over 5 miles.  Taking it easy today, doing a 3/2 run/walk with the run pace and the walk pace both getting a little bit faster (run got into the 8:30's, walk pace just under 14:00).

Cool out this morning which was nice.

Sammy is staying at the house while Jenny is out of town.  He's looking older and a little bit sunken down but still a happy dog despite the age.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.250.000.000.000.000.000.007.25

7.25 mi, 1:14:12, 10:14 avg, HR 132 bpm

Ran with Joe and Cynthia from LongLeaf.  We did an out and back running into Starkey Ranch neighborhood past Cannon Lake.  My legs felt a little bit better today, it was a nice morning and good to run with friends.

In the afternoon, saw Tom run in the meet at Cypress Creek High School.  Did not go well for him, splits were similar to Wednesday but 2nd, 3rd, and 4th lap each one second slower, giving hime a time of 4:55 for the 1600 (there was a bit of wind, but that wasn't the main problem - just feeling worn down I guess).

Did get to have dinner with Tom and Andy at the local Japanese place (actually they have Chinese, Japanese, and Thai).

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.640.000.000.000.000.000.005.64

5.64 mi, 53:11, 9:25 avg, HR 140 bpm

Ran from Longleaf, up and down Starkey Blvd bike trail (and about 0.2 miles into Aristida).  I had to drop off something for Tom before school, so since I was right there it worked out to run from there.  Nice cool morning again.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.523.000.000.000.000.000.006.52

6.52 mi, 54:37, 8:22 avg, elev gain 363 feet, HR 144 bpm

Did not feel like running this morning and wasn't sure how far I'd end up running, but decided to run in the neighborhood (Westlake).  I like starting at the neighborhood lowpoint which is just down the street and around the corner so I can run up slowly, it feels like an easier warm up than running downhill or flat.

Anyway, did one loop around the inside of the neighborhood, then ran to near the clubhouse for hill repeats up Sandy Hook.  It's about a 1/4 mile (maybe just a little over).  Ran up, paused a little bit, then ran back down.  Initially, the downs were faster than the ups, but by the 5th time the up was faster (5th one up was fastest of any of the repeats).

Finished up with about a mile, long way back to the house.

Glad I did hills today, made the run go by faster and felt like progress.

 

In the evening, saw Sophia at her second track meet (middle school) running the 1600.  She improved from 8:29 down to 8:13. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.530.000.000.000.000.000.007.53

7.53 mi, 1:23:19, 11:04 avg,  HR 125 bpm

Run/walk 3/2 from Westlake Village over to the Pinellas trail up to Wall Springs park and then back the way I came.  It felt tedious at times sticking to the run/walk but it was overall easy on my body and gave me a good, low enough heart rate.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.050.000.000.000.000.000.004.05

4.05 mi, 40:02, 9:52 avg, HR 137 bpm

Ran from my house this morning, out and back to the new trail, but not quite all the way to SR 54.  Faster pace than yesterday by over a minute but still kind of slow.

Got to talk to Andy for a bit after my run about his school project, it seems similar to what I do for work as far as figuring out embedded systems but he's taking it a step further with VHDL and programming FPGAs.  I've so far been able to avoid that but wish I knew more about it.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.150.000.000.000.000.000.005.15

5.15 mi, 52:04, 10:06 avg, HR 132 bpm

Mostly easy run around inside of Westlake Village, one main loop, one run out and back the Woodcutter/Lakeview hill, and a little loop around Lakeview Terrace.  Enough variety to keep from getting bored while running inside a relatively small area.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.050.000.000.000.000.000.008.05

8.05 mi, 1:17:08, 9:35 avg, HR 131 bpm

Met up with Joe and Cynthia just after 7:00 at Longleaf.  Did a similar route to last week running into Starkey Ranch to and around Cannon Lake (clockwise), then back the way we came.  It was another nice morning.  Saw Tom finishing his run as we were about to start, later saw Jenny and Maria, Diane and a new person not sure his name, and Claudia was out by the lake when we stopped there briefly.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.070.000.000.000.000.000.004.07

4.07 mi, 39:02, 9:35 avg

Easy out and back from my house to the new trail, heading north for a little bit before turning around.

  Went to 8:30 dentist appointment (cleaning), and then stopped at Jenny's house to pick up Sammy so I could watch him while she took the boys out of town overnight (but later wisely decided to cancel due to circumstances).  I'd bring Sammy back to her house later that evening but first served him dinner with some leftover cut up steak pieces on top.  It was Sammy's first time staying at Palm Harbor, Stella liked the company.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.912.500.000.000.000.000.006.41

6.41 mi, 53:30, 8:21 avg, elev gain 364 feet, HR 150 bpm

Ran in Westlake Village, did one big loop around the inside of the neighborhood and then 5 times up and down the Sandy Hook Hill.  Trying to  keep my legs strong.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.420.000.000.000.000.000.007.42

7.42 mi, 1:21:00, 10:55 avg, HR 133 bpm

Out and back run from my house, onto the Lake Dan trail down to Keystone Rd for a little bit and then turn back around.  It was a pretty good morning.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.360.000.000.000.000.000.004.36

4.36 mi, 41:55, 9:26 avg

Ran to Publix on Alt 19, then back to the house.  Jacob was at the end of the driveway getting ready to go for a short run as part of his home assignment wrestling workout.  Ran with him up to the top of Woodcutter/Lakeview hill and then back down, just past the house to the neighborhood low spot.

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

9.02 mi, 1:25:20, 9:30 avg, HR 146 bpm

Did a big loop, 9 miles.  There was some talk of doing 10 miles, Jacob wanted to repeat the run we did one time with him and my friends, doing a 3/1 run/walk which was a lot of fun that day.  His friend Reese was going to join us.  But, it was a bad night for him with allergies keeping him up.  So, just me.  Stopped at conservation park for a drink of water.  

Steady pickup on pace from 10:57 first mile to 8:46 last mile.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

10.04 mi 2:05:27, 12:29 avg, HR 119 bpm

Did a long slow run, heading south out of Westlake Village, down Belcher Rd to Curlew and then over to the causeway and up the Pinellas Trail.  As I approached Curlew from Belcher kind of had to go to the bathroom but thought Publix was just around the corner, but it took longer than expected.  Made it, but it was kind of close.  While I was in Publix I walked down the paper products aisle just for "fun", pretty bare, but at least the pasta and rice area was not bare.

 Continued on the run.  Actually was doing 3/2 run/walk but on the run part keeping HR below 125, but on the walk part added in just enough running here and there to keep HR over 112 bpm.

Lots of people on the trail.  With fewer and fewer places to go, people are walking, but at least are not congregating.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.340.000.000.000.000.000.003.34

3.34 mi, 33:57, 10:09 avg, HR 132 bpm

Ran in Westlake Village, with one big loop and then up and down Lakeview Dr to get just over 3 miles.

In the evening, stopped by my parents house to drop off a gift for my mom's birthday.  Was originally supposed to be her sister and husband, along with my brother and his wife, my kids and Jessica's kids, but things changed of course.  Glad I could stop by.  Sat at the far end of the table and had a slice of cake and a couple small glasses of sauternes.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.860.000.000.000.000.000.005.86

5.86 mi 50:57, 8:42 avg, HR 141 bpm, elev gain 234 feet

One loop inside Westlake Village, and then a few hill repeats up and down Village Way hill near the clubhouse (instead of up and down Sandy Hook hill just around the corner).

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.440.000.000.000.000.000.004.44

4.44 mi, 51:07, 11:29, HR 127 bpm

Ran from Foxwood nbhd over to the new trail going north, almost to SR 54, and then back the way I came.  Slow pace to keep heart rate down to make sure it really was an easy day and not an "easy" day.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
111.775.500.000.000.000.000.00117.27
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):