The Long Run

Week starting Apr 28, 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 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
40.070.001.000.970.000.000.0042.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.450.000.000.000.000.000.004.45

4.45 mi, 45:15, 10:10 avg, HR 133 bpm

Ran in Foxwood, slightly shortened y-shaped route.  Easy paced, at the outer edge of maf+5 range.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.670.000.000.580.000.000.005.25

4.67 mi, 47:58, 10:15 avg, HR 130 bpm

Tuesday morning run on Starkey Blvd to try and catch the tail end of the Strider's run.  Ran with Stella, she helped pull me along.

Back to the house and did a few strides

0.58 miles of strides, 5:16 avg pace, ran up and down Tecoma Drive.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.970.000.000.000.000.000.0011.97

11.97 mi, 2:00:38, 10:05 avg, HR 144 bpm

Sort of an adventure running to the Lake Dan Preserve.  

When running down the new trail connector to the Pinellas Trail, off to the east is a lake which I had always thought was on private land (trail is fenced off on both sides).  It turns out it is part of an 11,000 acre preserve.

So, I ran down the paved trail to Tarpon Ave, turned left, running along the road a bit (kind of a busy road but a decent amount of shoulder to run on).  Turned left ontoTyler Ave, to Tyler Run, to Huckavalle Rd, finally reaching the Lake Dan preserve main entrance which has some signs, maps, a small playground about 8 parking spots.  I ran into the entrance and across a board walk over some water, onto an unpaved trail.  This was about 5.5 miles so far.  Turned left at a Tee intersection (not quite sure which way to go), which brought me to a smaller entrance, an official entry point to the preserve but nothing else (was at the dead end of a dirt road (Tyler Road, down to one lane).

It was already kind of late in the morning so I ditched the 5/1 run/walk at a low heart rate and picked it up, from 10:30~11:00 pace, to 10:00, and finally 8:50ish pace.

My goal had been to make it to the fishing pier on Lake Dan but did not make it this time, but did get to see some of the preserve.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.550.000.000.000.000.000.004.55

4.55 mi, 56:00, 12:18 avg, HR 118 bpm

Experiment with walk/run (more walking that running), 3 minutes of fast walking followed by 1 minute of running.  Considered something like this for an ultra race 50 miles or longer, or even 100 miles.  Would be a good pace for a 100 mile race for me.

Pace wasn't as slow as I thought it would be and heart rate was good, at the very bottom of the Mafetone range (118-128) and I never felt like I was shuffling, was either walking briskly or actually running.

Course was two figure eight loops in Westlake Village.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.170.000.000.390.000.000.004.56

4.17 mi, 45:28, 10:54 avg, HR 131 bpm

Short out and back run from Foxwood, followed by 5 strides for another 0.39 miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.260.001.000.000.000.000.0011.26

8.42 mi, 1:31:00, 10:50 avg, HR 128 bpm

Ran in Starkey with Cynthia, taking it easy with 5/1 run/walk.  Out and back a little bit past the 4ish mile water stop.

2.84 mi, 24:04, 8:27 avg, HR 166 bpm

Followed up with solar system sprint trial (about 1 mile following signs from Sun to Pluto to scale of relative distance.  6:35 for the mile, plust some warm up and coold down.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
40.070.001.000.970.000.000.0042.04
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