The Long Run

Week starting Feb 27, 2011

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 0.00 Month: 0.00 Year: 288.22
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
59.365.002.500.000.000.000.0066.86
Brooks Launch Miles: 18.88Nimbus 12 Miles: 37.86Green Silence Miles: 10.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.160.000.000.000.000.000.009.16

Was able to "do over" this workout which I did a couple of weeks ago but didn't quite reach my goals.  Today I was determined to do better.  Warmed up and then did 5x600m repeats with a goal of 5K pace.

First one ended up being similar to what I did last time, but then I was able to pick it up for the next four.

Paces: 6:17, 5:30, 5:53, 5:53, 5:44

Average pace: 7:54

Did some stretching and light upper body work after the run.

In October I put a tomato plant in a hanging pot behind the house.  I wasn't sure if I'd get any tomatoes before a frost might kill it.  It was a race against time.  The tomatoes were supposed to be ready 55 days after planting ("Early Girl").  November came and went and December and January brought a few nights below freezing. But the tomato plant survived, although the growth was slow. 

Finally, today picked a few nice tomatoes, as well as a few smaller ones.  It is even starting to getting some new flowers on it for spring.

So much for "Early Girl", more like persistent girl, better late than never!!

 

Brooks Launch Miles: 9.16
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.500.000.000.000.000.000.0014.50

Rained for a good part of the run, but kept things cool, and it wasn't that hard.  I was going to start out with Jenny but she decided to do her run later.   So, I ran over to the next neighborhood and out to Ridge Top Drive out to where the horse farm used to be, and then headed back.  I miscalculated the return route slightly and ended up with an extra half mile.

Average pace: 8:02

Nimbus 12 Miles: 14.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.120.000.000.000.000.000.0010.12

AM - did a nice easy run by myself around the neighborhood for six miles.  I didn't have that usual problem with getting to my pace.  My first mile was about an 8:25, then I did all the rest of the miles at the same pace to try and make sure this easy run stayed easy.  It was a wonderful morning for running.

Average pace: 8:25

Did a quick upper body workout after the run.

PM - went to the Y and ran on the treadmill.  I was supposed to do 6 100m strides in the morning which I forgot about so I did them as part of this run.  Keeps the treadmill from getting boring.

Average pace: 7:57

Green Silence Miles: 10.12
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.150.000.000.000.000.000.005.15

Recovery run with Jenny. Nice cool morning.

Average pace: 9:03

Nimbus 12 Miles: 5.15
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.220.002.500.000.000.000.009.72

Warm up with Jenny and Jamie, for two miles.  Then started on 10k time trial, but scrapped it after 2 miles, then decided just to put in some miles.  The plan said that today was supposed to be a "tune-up" race 8-15K.  But it is pretty hard to find any races on a Friday.  So, I was thinking about doing 8K or 5 miles, and then thought about doing 10K.  After realizing that it wasn't going so well, I stopped and jogged.  I thought about starting up again and at least trying to do a 4 mile tempo run.  I got going again, getting onto a pretty good pace at first.  I got distracted and lost my pace, and just decided to put in some miles.

Average pace: 8:08

Brooks Launch Miles: 9.72
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.215.000.000.000.000.000.0018.21

Ran Suncoast trail near Brooksville. Met up with Dixie at 5:20 as planned to ride up together.  But, he forgot his running shoes.  Thought about stopping by my house for a loaner pair for him, but he decided just to run in his crocs instead.

Dixie went out 6 miles with me before turning back. I turned around at 9 and picked it up for last 5 miles at 6:59 pace.  The MP run pickup at the end just sort of happened.   There is a pretty good sized hill (for Florida at least) with just over 5 miles left to go.  Ran down it and then the uphill on the other side and found myself going faster.  The next four miles varied between 7:15 and 6:55, and then the final mile I pushed it a bit more for a 6:43 pace.

So, I think not pushing extra hard yesterday and struggling through a speed workout which was not going well turned out to be the right thing to do.

Average pace: 7:43

Nimbus 12 Miles: 18.21
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
59.365.002.500.000.000.000.0066.86
Brooks Launch Miles: 18.88Nimbus 12 Miles: 37.86Green Silence Miles: 10.12
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