The Long Run

November 05, 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 0.00 Month: 0.00 Year: 1314.38
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
Tue, Jan 08, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.142.000.000.009.140.000.009.14

I wore my new pair of Brooks Adrenaline today.  I had wanted to buy another pair of Glycerin but the store I went to did not have them so I got these instead.  Good price and they feel about the same so far.   I woke up at 6:05 this morning and decided to run from home.  I would do a big loop out to the neighborhood I usually run at when I start from the Y.

I took the first mile slow (9:27) and went a little bit faster for the second mile (8:22), and then tried to settle in around there.   The weather was once again very nice out.  About 60° and none of the dampness from yesterday.  I was also fortunate again to not have uncomfortable beginning miles.  Nothing worse than slow and uncomfortable, not enjoyable at all.  I've been doing better since I remembered to do that stretch where you trace out the alphabet with each foot.

I had my fuel belt with me so I took a couple of sips of accelerade about each mile.  The 4th mile was a bit faster than I wanted for "easy" pace (7:31), so I backed it down to about an 8:00.

My goal for today was to do at least 8.5 so I was able to do that and just a little bit more.  Did some striders during the last mile which felt great.

Average pace: 8:05 

I finally switched over my template so I can keep track of shoe miles easier.  Trainer 1 will be the Adrenalines and Trainer 2 will be the Asics gt-2120.
 

Comments
From Wildbull on Tue, Jan 08, 2008 at 10:44:02

Good run. Tell me more about this "trace out the alphabet with each foot." I am always sore the first few miles. Looking for ways to help!

From Mark on Wed, Jan 09, 2008 at 12:58:01

Thanks, Wildbull.

For the alphabet trace stretch I stand on one foot, raise the other foot slightly and pretend I have a marker on that foot which I use to write each letter of the alphabet on the ground, then repeat on the other foot. When I don't do this I oftentimes feel tight and uncomfortable on my shin and ankle until I am completely warmed up. Sometimes this means up to 4 miles at a time when the running should feel easy. So, this stretch seems to be working so far.

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