The Long Run

Week starting Mar 08, 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: 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
33.943.000.000.000.000.000.0036.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.640.000.000.000.000.000.005.64

5.64 mi, 53:11, 9:25 avg, HR 140 bpm

Ran from Longleaf, up and down Starkey Blvd bike trail (and about 0.2 miles into Aristida).  I had to drop off something for Tom before school, so since I was right there it worked out to run from there.  Nice cool morning again.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.523.000.000.000.000.000.006.52

6.52 mi, 54:37, 8:22 avg, elev gain 363 feet, HR 144 bpm

Did not feel like running this morning and wasn't sure how far I'd end up running, but decided to run in the neighborhood (Westlake).  I like starting at the neighborhood lowpoint which is just down the street and around the corner so I can run up slowly, it feels like an easier warm up than running downhill or flat.

Anyway, did one loop around the inside of the neighborhood, then ran to near the clubhouse for hill repeats up Sandy Hook.  It's about a 1/4 mile (maybe just a little over).  Ran up, paused a little bit, then ran back down.  Initially, the downs were faster than the ups, but by the 5th time the up was faster (5th one up was fastest of any of the repeats).

Finished up with about a mile, long way back to the house.

Glad I did hills today, made the run go by faster and felt like progress.

 

In the evening, saw Sophia at her second track meet (middle school) running the 1600.  She improved from 8:29 down to 8:13. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.530.000.000.000.000.000.007.53

7.53 mi, 1:23:19, 11:04 avg,  HR 125 bpm

Run/walk 3/2 from Westlake Village over to the Pinellas trail up to Wall Springs park and then back the way I came.  It felt tedious at times sticking to the run/walk but it was overall easy on my body and gave me a good, low enough heart rate.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.050.000.000.000.000.000.004.05

4.05 mi, 40:02, 9:52 avg, HR 137 bpm

Ran from my house this morning, out and back to the new trail, but not quite all the way to SR 54.  Faster pace than yesterday by over a minute but still kind of slow.

Got to talk to Andy for a bit after my run about his school project, it seems similar to what I do for work as far as figuring out embedded systems but he's taking it a step further with VHDL and programming FPGAs.  I've so far been able to avoid that but wish I knew more about it.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.150.000.000.000.000.000.005.15

5.15 mi, 52:04, 10:06 avg, HR 132 bpm

Mostly easy run around inside of Westlake Village, one main loop, one run out and back the Woodcutter/Lakeview hill, and a little loop around Lakeview Terrace.  Enough variety to keep from getting bored while running inside a relatively small area.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.050.000.000.000.000.000.008.05

8.05 mi, 1:17:08, 9:35 avg, HR 131 bpm

Met up with Joe and Cynthia just after 7:00 at Longleaf.  Did a similar route to last week running into Starkey Ranch to and around Cannon Lake (clockwise), then back the way we came.  It was another nice morning.  Saw Tom finishing his run as we were about to start, later saw Jenny and Maria, Diane and a new person not sure his name, and Claudia was out by the lake when we stopped there briefly.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
33.943.000.000.000.000.000.0036.94
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