The Long Run

Week starting Mar 03, 2019

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 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
21.910.002.000.000.000.000.0023.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.110.000.000.000.000.000.001.11

1.11 mi, 11:49 avg

Stop, sniff, shake off the rain, charge ahead, repeat with Stella.  I had skipped yesterday's run - one more recovery day from the 33 1/3 mile run on Saturday.  Started walking Stella and decided to run her.  Rain started and she kept on stopping to shake off the rain, then she'd try and charge ahead and I'd have to pull her back.  I stopped the watch at one point and we walked while some dogs went by the other way.  So, even though we completed the full 1.7 mile neighborhood loop I only recorded 1.11 which is still more then 0.  And Stella seemed pretty happy despite the rain.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.410.002.000.000.000.000.007.41

7.41 mi, 1:09:15, 9:21 avg, elev gain 218 feet

First in a series of "hills with Joe".  Joe is running Boston this year, and due to a scarcity of hills around here he came down to Palm Harbor to run the small rollers in Westlake Village (lowest elevation 19 feet, highest elevation 78 feet).

We ran one loop around the perimeter at an easy pace, and then did 4 repeats of 400m uphill at 6:50ish pace, short rest, then back down the hill at 7:20-7:30 pace.

Good run to wake up my legs and nice to have the company.  Chilly and almost cold at 43 degrees.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.600.000.000.000.000.000.006.60

6.6 mi, 1:02:00, 9:24 avg, elev gain 128 feet

Did run/walk at 4/1 from Westlake heading north onto Belcher up to Klosterman for a little bit before turning around.  55 degrees, low humidity, nice!

Another catch-up entry, working my way back toward the beginning of March.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.510.000.000.000.000.000.005.51

5.51 mi, 54:30, 9:54 avg, HR 138 bpm

Ran in Foxwood and along Fox Hollow golf course, on the classic t-shaped route, sometimes called the "trout", although it's more shaped like a Y.

This is a "catch-up" entry so I don't remember much more, but apparently it was 60 degrees, so that sounds pretty nice.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.280.000.000.000.000.000.003.28

3.28 mi, 34:58, 10:40 avg, HR 127 bpm

Horribly and terribly behind in my blogging due to getting backlogged on race reports starting with the Jacksonville Marathon on Dec 15, Croom Zoom 50K at beginning of January, Holloway Trail Half Marathon, and finally the Long Play 33 1/3 Ultra on 3/2.

So, not much time to run since I had to mess around with the pool equipment trying to get that back on track before heading to Clearwater HS to see Thomas at the track meet.  I've been trying to run easy to get my heart rate down hopefully indicating a more solid aerobic base and to give myself a break from the races between December and March - over 200 miles (although all but one of them at slower ultra pace).

Thomas ran the 3200 and 1600m races with the 3200m race being first presumably to let the longer race go in the cooler morning weather.  His previous 3200m race had a very impressive negative split 5:40 and 5:21 where he went from about 12th place and finishing in second place.  It was also the debut race for the new pair of Nike Vaporfly 4%.

So, this morning was another negative split, this time 5:20 and 5:19 for a new PR of 10:39, finally a reward for the hard work after getting much smaller increments on the order of less than 1 second improvements.

1600m race was later in the afternoon, about 4:00 pm, second heat.  After hanging back a little for the first lap, moved out into the lead and held it up until the final 50m or so with two kids squeeking by, giving him 3rd place.  But, this was also a new PR of 4:45.39 (about 2 seconds faster than old PR).  Big accomplishment with two significant PRs

But probably the biggest accomplishment was sticking with it through the practices and meets when it didn't look like things would get better.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.910.002.000.000.000.000.0023.91
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