The Long Run

Week starting Dec 27, 2020

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 0.00 Month: 16.73 Year: 1571.50
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
43.3213.006.000.780.000.000.0063.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.120.000.000.380.000.000.008.50

8.5 mi, 1:13:31, 8:38 avg

Week 13, back to work - by that I mean after last week's cut back to 44 miles, this week will be 62 (plus whatever odd bits from strides).  It feels like an accomplishment for me that 44 miles is a cut back and I'm not feeling beaten up, whereas there were long stretches of not hitting 40 miles for a while especially after Chalotte Dani was born.  But, the blessing that she has been has been even more of a blessing that I've been able to stay in good shape.

So, today was 8 miles plus 6x100m strides at the end.  Ran from Foxwood, out the Duckslough entrance and then 54 to Starkey Blvd with a right turn into Starkey Ranch (stopped for sip of water at Longleaf pool water fountain on the way back).

Tomorrow is the 3-2-1 tempo workout but with more miles before and after than the last time I did that workout.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.031.006.000.000.000.000.0011.03

11.03 mi,  1:26:49, 7:52 avg

Today was the 3-2-1 Tempo workout, with 3 mile warm up followed by 3 Tempo miles, then 3 minute rest, 2 Tempo miles, then 2 minute rest, finally 1 Tempo mile, followed by 2 miles easy.

Each set is supposed to be a little bit faster.  It was a good run today, although paces came in right around where they did last 3-2-1 workout (that one had fewer total miles with only 1 mile warmup and 1 mile cool down).  But still it was good today.

First set: 7:16, 7:15, 7:15

Second set: 7:07, 7:08

Final mile: 6:44

Goals accomplished and splits were pretty consistent within each set.  Route was from Westlake Village over to the Pinellas Trail entrance near Conservation Park, then southbound with some northound, finally returning back to WLV by way of the Delaware Ave crosswalk from the trail.

Hopefully this all adds up in the end (need to find a spring marathon because the originally planned  Tomoka marathon has been canceled).  This will be the longest single marathon plan I've been on (last year's was only like 12 weeks and in the past the max was 16 weeks).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.060.000.000.000.000.000.005.06

5.06@8:38 (43:40)

Easy run day.  Did my new favorite loop from Foxwood neighborhood, 54, and new trail.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.040.000.000.000.000.000.0012.04

12.04@8:30 (1:42:21)

Mid week medium long run.  More miles overall for the week so more miles for the medium long run.  Reasonably early start just before 7:30.  Mainly on Pinellas Trail by way of Eniswood neighborhood.  Pretty consistent throughout.  I'm getting better on my warmup mile.  I used to have such a tough time doing anything better than 11:00 minutes.  Recently I've been mainly between 10:00 and 10:15 pace, today it was 9:41.  Getting a little bit better at the pre-run warmup routine.

It was a pretty good run to end the year.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.030.000.000.400.000.000.008.43

8.43@8:26 (1:11:11)

8 miles plus strides after sleeping in a little bit (started at 11:00).  Wasn't up too late last night but the extra rest did help.  Ran the Pinellas Trail by way of the Delaware Ave crosswalk and then heading north.  Strides were done near the house in front of the park.

Long run steps up to 18 miles tomorrow including to sets of MP segments (6 miles and 5 miles)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.0412.000.000.000.000.000.0018.04

18.04@8:10 pace (2:27:25)

Stepping up to 18 miles.  A little bit worried about this run going to 18 miles with two sets of marathon pace miles.  Workout plan was 4 EZ, 6@MP, 1 EZ, 5@MP, 2 EZ, with MP being about a 7:45 pace (7:51 to just get by, a little faster if I feel really good).   I was wanting to run at Starkey Park but the water situation there is not ideal with no coolers, just what you can carry, or could do Starky Blvd (with a water drop someplace) or loop through Starkey Ranch.  Finally decided on Pinellas Trail.  It's a pretty fun place to run, but if not starting out extra early it gets busy with walkers, roller bladers, cyclists ranging from serious to super casual and then there are people on "contraptions" - recumbent bikes, recumbent tricycles, electrified bikes and scooters, those hoverboard things.

So, first part, 4 EZ was run from WLV to the trail heading south to the water fountain at Curlew (was actually just past 4).  Grabbed some water from the fountain then north I went.  At 5 1/2 miles I was about a half mile north of the train tunnel, turned around to make it 6 miles and was near the water fountain outside of Wall Springs Park.  First set splits: 7:48, 7:36, 7:42, 7:33, 7:39, 7:35.

So, that was a big relief, over half way done now.  But, it was warming up.  68 degrees and humid for the start (felt nice standing still but you could feel it warming up after just a mile of easy running).  Finished the easy mile and got going again (but just before that saw father-in-law Andy on roller blades and said hi for a few seconds).

Headed south about 3 miles, then turned back north so I'd end near the crosswalk to head back home (I had a bottle stashed there).  I got through the miles but it wasn't a real feel-good experience, just ok do the job.  Splits: 7:45, 7:44, 7:48, 7:35, 7:35

And then finally, the last two "easy" miles back home.  The final mile went along nicely and was actually at 7:53 which is pretty close to MP pace goal.

Overall good 18 mile experience wrapping up 63 miles for the week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
43.3213.006.000.780.000.000.0063.10
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