The Long Run

May 2021

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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: 29:03:39 (6/2013)

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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 0.00 Month: 0.00 Year: 685.86
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
77.3815.250.002.510.000.000.0095.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.200.000.000.000.000.000.0013.20

Part 1: 10.12@8:15

Part 2: 3.08@8:02

Ok, enough being lazy, back to blogging!

Slight hiatus from bloggin but still running since the marathon in March.  I ran in one half marathon 2 weeks after.  Same course as in the fall for the Halloween Half, this one was the Shamrock Half Marathon.  Time was about the same (20ish seconds faster).

Today's first run was from Westlake Village, cut through Ensiwood, north to the Pinellas Trail heading south.  Was hoping for 14 miles but time was tight and I wasn't quite getting the pace for the effort I had hoped for.  I started the run at 7:15.  I could have slept in and gone after Jessica went to Body Combat at the Y but was worried about the heat (was kind of humid but the breeze helped a little).

Hung out for a bit after the first part, then headed out around 10:45 for the second part which was one loop and a little extra inside Westlake Village.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.690.000.000.000.000.000.004.69

4.69@9:00

Ran in Foxwood, first did a little bit with Stella, then continued on my own running south down the Starkey Gap Trail to around Lake Dan then headed back, crossing Trinity Bldvd at the trail crossing.  Thought about doing strides but ended up not doing them, but I should have.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.331.000.001.000.000.000.004.33

4.33@7:49

Did a little bit of speedwork.  Running in Westlake Village, did two mile warmup and then 4x400m with about a minute rest between each one.  Then did a final mile in 7:02.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.660.000.000.000.000.000.005.66

5.66@8:11

Ran from my house, over to Fox Hollow and to the end of Robert Trent Jones then turned back, ran south down the Starkey Gap trail for a bit, then back north, crossing Trinity Blvd at the warning light and running home via the ditch.  Almost 80 degrees and humid by the time I finished.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.003.520.000.000.000.000.007.52

7.52@8:10

Another faster run with about half at goal MP.  Ran from Westlake Village, west on Alderman and then cutting over to the Pinellas Trail at the Delaware street crossing, headed north just passed the water fountain outside of Wall Springs Park.  Stopped for a quick fountain drink on the way back.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.200.000.000.000.000.000.007.20

7.2@8:38

Out and back from my house, southbound on the Starkey Gap Trail and a little bit onto Keystone and then back home via the ditch.  No strides today but did do a little pick-up for the last 0.2 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.002.410.000.000.000.000.0014.41

14.41@8:25

Out and back run from Westlake Village, cut through Eniswood and onto Pinellas Trail heading north but then a sharp left at the train tunnel then heading south.   Less stopping today (total of three stops, once at 4 miles, another at the turnaround, and then just one more at the fountain outside of Wall Springs.  Concentrated a pace I could manage.  Need to cut out the stops altogether or maybe get down to just one for water refill.  Overall, I think it was a pretty honest pace.

Better long run than last week.

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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@8:55

Loop from my house, heading out to SR54 then southbound on Starkey Gap trail and then home via the ditch.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.620.000.001.510.000.000.004.13

2.62@9:35 with Stella

1.51@6:24 (6x400m)

Ran with Stella on her adventure run walk out 1.3 miles with a little bit northbound on the Starkey Gap Trail.

Then did 6x400m up and down the street with a short rest between repeats.  First one was slow (relative to the rest of them) at 6:52 pace AND I wanted to quit or just do maybe 1 more.  Fortunately figured I needed at least 6 to make this count for something and did the last one at 6:00 pace.  Maybe coulda/shoulda done at least two more.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.270.000.000.000.000.000.008.27

8.27@8:26

Out and back run from WLV, Delaware crossing to Pinellas Trail northbound until a little passed the train tunnel.  After first 0.25 miles my watch beeped, I forgot to switch it back from 0.25 laps from yesterday's run.  Switched it back to mile laps for the rest of the run.  I stopped once just after the turnaround for a drink of water from the fountain outside of Wall springs then continued on back.  Last mile at 7:44

Fairly solid run today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.005.080.000.000.000.000.006.08

6.08@7:51

Two loops inside Westlake Village plus a little extra to get over 6 miles for the morning.  Felt good for my warm-up mile, then kept on speeding up a little bit.

Elevation gain 203 feet

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.150.000.000.000.000.000.008.15

8.14@8:43

Ran from my house to SR54 and then up Starkey Blvd until reaching the little bridge before turning around.  Pretty much no stops except when waiting to cross 54 each way.  Can't remember if I stopped at the turnaround.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.003.240.000.000.000.000.005.24

5.24@7:59

This run felt good.  It was a natural progression consisting of two different loops inside Westlake Village with the last mile at 7:17 pace then a little bit farther (0.24 miles) at 6:46 pace.

Sometimes, I'm not looking at my pace and it feels like I'm running a lot faster, but then it turns out it really wasn't that fast but today was faster.

Unfortonutely, after today my running would take a nosedive for a little bit due to coming down with something.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.130.000.000.000.000.000.001.13

1.13@10:33

I was running very short on time but wanted to run with Stella for a little bit, so this was all I was able to fit in.  Also, later in the day realized I was coming down with something, so if I had run much farther I might have noticed it more.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No running today.  Felt horrible even just laying around.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
77.3815.250.002.510.000.000.0095.14
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