The Long Run

Week starting Jan 03, 2021

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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose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

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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
45.511.007.101.440.000.000.0055.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.030.000.000.280.000.000.007.31

7.31@8:44 (1:03:48)

Start of week 14, 7 miles easy followed by some strides.  Ran from Westlake Village over to the Pinellas trail by way of Delaware Ave.  Headed north to reach about 3.5 miles then turned back.  On the way back it felt like the shoe laces on my left foot were too tight and digging into my foot (I once made the mistake of ignoring this, tendons were not happy) so I stopped and loosened.

When I got back to the house, did some of the strides, but was feeling like something was off (also was not hitting the usual speed for these), so did 4 out of the 6.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.170.003.100.750.000.000.008.02

8.02mi@7:54 (1:03:23)

Scheduled workout was 6x1k @6:47 pace, followed by 3x400m @6:25 along with warm up and cool down.

I ran from WLV to the Pinellas Trail, on my way there I was feeling a little bit sluggish, not tired or achey, just slower (11:11 for the first mile, at least a minute slower than what I've recently been runnning for a warm up mile).  I was also feeling a little bummed out, having just found out that my Uncle Dan passed away yesterday.  He'd been sick for some time and not doing well, but still sad for it to finally happen.  Many fond memories from growing up and into adulthood.  He loved to cook and was somewhat of a Mr Clean but loved his kids, nephews and nieces, and grandkids and everyone in the family.

So, the first repeat was a struggle, instead of a 6:47 pace was a 7:07 pace and that was after a valiant attempt at the end (was hovering near 7:30 for most of it).  Thought about calling it off, maybe switching with tomorrow.  But, no try just one more.  Next one was a lot better, same amount of effort but faster.  Bargained with myself to get through, at least do 5 of them and then maybe 2 out of the 3 400's at the end.

So, the 5 1k repeat paces ended up at: 7:07, 6:40, 6:37, 6:26, 6:37

On the last two especially I felt like I finally had an efficient stride, like I was gliding rather then clunking along.

After doing the first of the 400's, decided they were too good to pass up so did all three:

5:56, 6:02, 6:06 for the paces.

The jog back felt good.  The paces were there, I just needed to not give up.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.040.000.000.000.000.000.005.04

5.04@8:45

Ran from Foxwood on my new favorite loop.  Scheduled easy run day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.090.000.000.000.000.000.0010.09

10.09@8:46 (1:28:35)

Mid-week medium long run, from WLV then cut through Eniswood, over to the Pinellas Trail, then headed south.  I was trying not to push the pace but probably wasn't going slow enough to count this as easy.  At the same time I didn't feel like I could go faster.  It's a dangerous pace because you want to go faster to see if you can without actually trying to run a specific pace.

I also started probably 20 minutes later than  I should have so Jessica was not able to get to body combat, she said it was ok.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.060.000.000.410.000.000.006.47

6.47@8:41

Today was another easy day run (but with strides added at the end).  Did the Lake Dan run - out and back from Foxwood then down the new trail until hitting 3 miles before turning around.

Strides today felt a lot better than Monday, did all 6 this time.

Another 18 mile run tomorrow with 4 tempo miles near the end.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.121.004.000.000.000.000.0018.12

18.12@8:17 (2:29:58)

Long run with 4 Tempo miles near the end, followed by 2 "easy"miles one of which turned into more of marathon pace.  Ran from my house, then over to Starkey Blvd via SR54.  This took me a little bit into Starkey Park to reach the turnaround point at 9 miles.  First mile was decent at 9:50, then next at 9:02 then in the 8's until the hard part starting at mile 13.  Mile 12 I did slow down a little bit to get ready for the tempo portion.  I ended up not running it straight through, felt pretty clunky.  I should have just kept going, but I stopped and then started going again.  So, second half (about 2.8 miles) was much faster.  

The tempo miles: 7:21, 7:08, 7:00, 6:52

Going into the last tempo mile I felt really good, although toward the end I was struggling to hang on but wanted to finish under 7:00 (even though not really on the plan).

Next mile was easy and as I got closer to home picked it up and did last mile at 7:46 which unlike the last tempo mile felt somewhat effortless.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
45.511.007.101.440.000.000.0055.05
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