The Long Run

Week starting Mar 04, 2012

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMark's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

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: 188.22
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
45.390.000.000.000.000.000.0045.39
Brooks Launch (blue) Miles: 10.27Nimbus (green) Miles: 21.95Green Silence Miles: 6.64Ghost3 Miles: 6.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.180.000.000.000.000.000.004.18

4.18 mi, 00:35, 08:15 pace

Woke up later than usual, but still plenty of time. Headed out the door into a nice brisk morning. Said hi to Lisa as she was returning from her run. Out to Trinity Blvd, then about 0.2 miles on the grass, then back home.

It was weird that I slept in (until 6:40) - usually I can't stay asleep.  Jenny had an early client so woke up at 5:00 to get ready, I kind of remember that, but fell back asleep and then all of the sudden it was 6:40 and light outside.  I should start setting my alarm clock again.  It was no big deal today since I had no special running requirement and was going to be at home a little longer to do school drop off.

Brooks Launch (blue) Miles: 4.18
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.360.000.000.000.000.000.006.36

6.36 mi, 00:49 07:39 pace

Smooth feeling run, pace felt good and I did one pick up towards the end. Nice seeing a bunch of familiar faces - Claude W. , Nancy R. , Rachel G. , Kim L. , tattoo Mike, and a bunch of others. Also nice that it is getting light so early although we go back to dark next week.

Nimbus (green) Miles: 6.36
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.640.000.000.000.000.000.006.64

6.64 mi, 00:53 08:02 pace

Headed out as Jenny was coming back from her run. Run to heritage springs, then out to Trinity Blvd and on the grass for a bit there before heading back home. Cool breeze and perfect weather. Listened to music for most of the run.

 After the run I had some time, so in addition to the stretching/hip mobility stuff I did a very mini upper body better than nothing.  Had trouble with overhead presses, I could only do sets of 5 with the 25 lb dumb bells, left shoulder especially felt weak.

Feeling a little bit creaky walking around.

P.M. - Did Jenny's boot camp class.  I didn't go on Monday but Claude did and he said it was just him and 16 women, something about a 16:1 ratio, lol.   Tonight I was the only guy.   Lots of new faces, a few people from the running group.  I partnered up with Shelley for the circuits.

Felt much stronger after class and less creaky, it's what I needed.

Green Silence Miles: 6.64
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.090.000.000.000.000.000.006.09

6.09 mi, 00:49 08:03 pace

Started out with the big group then fell back for a bit until warmed up. Another Dixie sighting this morning, ran with him for a bit at the start. Ran with Nancy at various times during the run.

Hung out for about 10 minutes after the run but most people left pretty quickly since there was no coffee. Good run overall, nice to see everyone this morning.

Still not quite up yet for a tempo paced run, maybe next week.

Brooks Launch (blue) Miles: 6.09
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.530.000.000.000.000.000.006.53

6.53 mi, 00:57 08:39 pace

Took it easy, especially at the beginning. Pace picked up toward the end but tried to keep an even effort. Chatted with a neighbor briefly who I hadn't seen for along time, then said hi to Jenny and Lisa R. as they were on their way back. Was originally planning on just 4 but the run felt nice and I did bring along a Gu, just in case.

This may have been the best feeling run all week.  I wasn't expecting it to be.  The goal was to slow down.  After slowing down, I felt a lot better.  Achilles, which had been bothering me on the left side, was much better.  This was also the first time in a while I think that I wore the Brooks Ghosts, they felt good today.

After the run I did another mini upper body workout and shoulders felt better, able to do 10 reps for a couple of sets of shoulder presses.

Ghost3 Miles: 6.53
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.590.000.000.000.000.000.0015.59

15.59 mi, 02:15 08:38 pace

Started out at Longleaf at 5:30. Was by myself until I got to Diane's house where she had stuff out for runner's but I was the only customer. Craig, Diane, Rene and I ran into the park together.

I split off to run some off road miles, then headed back. I was a little sluggish at the start of the run and never felt energized, but the weather was perfect, got to run a few miles with friends, and enjoyed some time running off road, so overall it was a pretty good run.

I would have liked to feel a little bit better throughout the run.  Even at the end of the run I did not have that usual faster feeling, but I guess they can't all be like that!

Nimbus (green) Miles: 15.59
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
45.390.000.000.000.000.000.0045.39
Brooks Launch (blue) Miles: 10.27Nimbus (green) Miles: 21.95Green Silence Miles: 6.64Ghost3 Miles: 6.53
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: