The Long Run

March 28, 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 20.88 Month: 54.08 Year: 342.30
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
8.760.000.003.100.000.000.0011.86

AM - 9.53 mi, 1:19:00, 8:18 avg (no HR today)

Ran from my house to the new park to do 5 x 1k repeats around the small lakes.  Today's gift was nice 73 degree starting temperatures and a slight breeze.  It felt nice yesterday, but was a little bit warmer so I'm glad I waited until today.  Although I'm concentrating on base building I want to do a little bit of concentrated effort on 5k training so I can run 5k's and evaluate my fitness.   Park is about two miles away, so ran that at an easy pace, then speed warmed up with 3 25 second strides to goal pace.

Since I've had two 5ks recently under 20 minutes and two over 20 minutes I set a goal pace as 6:26 (or 4 minutes per 1k repeat) and ideally wanted to come in maybe 5 seconds faster.

Trying to hit the pace by feel I ended up faster.  It's hard to adjust downward without going too far down and since I might fade toward the end I decided to just go with the pace.  If I ended up too slow I'd try to at least hit the 6:21-6:26 goal.

Results exceeded goal: 3:49 (6:10 pace), 3:34 (5:45), 3:46 (6:04), 3:35 (5:46), 3:48 (6:08)

Jogged back home and felt good.  Maybe it is too early to tell, but I'm coming up on nearly a month of mostly heart rate training (aka easy running) and it might be starting to pay off already.

 

 PM - 2.33 mi, 21:19, 9:10 avg, HR 125 avg, 136 max

Short run around the neighborhood loop after dinner, and after a stick shift lesson for Andy (he can at least get to where he needs to go if he has to and should be pretty smooth with a little more practice).  Cooled down nicely just before I started running due to some rain nearby but not so close we actually got any here.

GoMeb Speed2 Miles: 9.53
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