The Long Run

Week starting Jun 13, 2010

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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: 25:13:21 (1/2019)

Marathons:

  • Marine Corps Marathon - 3:27:00, Oct 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 12.62 Year: 1249.57
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
57.3511.002.000.500.000.000.0070.85
Glycerin 8 Miles: 39.36Nimbus 11 Paris Miles: 20.20Brooks Launch Miles: 11.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.250.000.000.500.000.000.0010.75

Like last week I went to the hilly neighborhood this morning, but this week I had someone to run with.  Met Dixie at 6:00.  We headed up the trail along the road to the hilly neighborhood, dropped off our drinks, and then loop, zigged, and zagged through the neighborhood to get in a variety of hill combinations.  It was warm again this morning, right at 80 degrees for the start, but I must be adjusted to it now because it didn't seem to interfere.  We left the neighborhood at about 7 miles into the run and ran back towards the parking lot.   On the way back, ran up and down the church driveway 4 times for some faster, shorter hill sprints.  Returned back, having just done about 8 miles.  Said goodbye to Dixie then headed south, out and back for another 2.75 miles, with the final mile being mainly 9 strides and their recovery jogs between.  Felt like I had worked the legs pretty good when finished.

Average pace: 8:06

Nice, easy pace tomorrow.

 

P.M. - did the Wii yoga routine

Glycerin 8 Miles: 10.75
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.100.000.000.000.000.000.0010.10

Easy pace run with Jenny this morning around the neighborhood and along the golf course.  Nice and on time start at 5:59.  The temp wasn't so bad, but the humidity was up higher and made the air hazy.  Overall the run went pretty well until sometime in the last two miles when I wished I was done.  Then after another 2 miles, I was done.

Average pace: 8:39

Today and yesterday I have been enjoying my new Asics running socks which are thinner than any other socks I own.  Yesterday I wore new Glycerin 8's which I bought this past weekend.  I must have been overdue for new shoes because after Saturday's run it became apparent that I am going to lose a toenail.

Nimbus 11 Paris Miles: 10.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.295.002.000.000.000.000.0011.29

11.29 total w/ 7 at 6:42 average pace.

This morning was slightly more bearable than yesterday, which was a good thing since I had a tougher run planned.  Plan was supposed to be 5-8 miles at goal marathon pace, which I'm hoping would be a 6:52.  Today was actually "choose your workout" day, with the choices being 3 X 2 tempo intervals, hill training, or 5-8 miles at marathon goal pace.

Warmed up 2 easy miles with Jenny.  She was doing 4 X 1 @ 7:01 pace, so we ran together for that first mile, then once she finished that mile I went ahead.  I wasn't sure what I would be up for but I bargained to do at least 5 miles, and then maybe more if I could.

It was hard but I was able to keep going as I approached 5 miles and told myself one more mile, two times.  I finally had to follow through with my promises and stop at 7 miles.  I wanted to end on a high note.

Splits: 6:58, 6:51, 6:36, 6:43, 6:43, 6:33, 6:27

I was pretty hot after the last mile and fortunately ended at the water fountain  on the golf course which has some very cold and refreshing water.

Then I ran back home at a relatively easy pace.

Glad that's all over with!

Overall I felt better today than I did yesterday.

Average pace: 7:21

PM - did Wii yoga routine again tonight

Brooks Launch Miles: 11.29
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

 Easy paced run with Jenny this morning.  One touch more pleasant than yesterday, which was nicer than Tuesday.  Anyway, the run went pretty well.   By the time I was back at the house I was almost at 10.5 so I went just a little bit farther to get there.

Average pace: 8:52

After the run, I did some circuit style strength exercises, just under a half hour worth.  I had skipped it on Tuesday, so I was glad I didn't blow it off again.  Trying to keep myself injury free and strong.

Glycerin 8 Miles: 10.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.100.000.000.000.000.000.0010.10

Yesterday, Jenny had arranged for two of her friends to run with us this morning, where we would meet them at various points on our route.  But, later in the day she came down with something and was still feeling awful this morning, so it was just me.  Weather was about the same as it has been for the past two days, and as usual I felt kind of relaxed on the run, not sure what it is about Friday's that makes me feel that way.

I met friend #1, Jamie, on the initial loop around the neighborhood and then we picked up friend #2, Cherise, just after leaving the neighborhood.  I explained to them why Jenny wasn't there.  Saw several other people out walking and running who were probably wondering why I was running with two other women and not my wife.

Since Jenny wasn't there to keep the steady pace, I had to keep looking at my garmin to make sure I wasn't going too fast or too slow, but no one seemed to complain so it must have been just right.

 

I stopped at one point to check out a small snake on the sidewalk that looked ok, but looked like it might be dead, so I poked it a little bit to get it moving off of the sidewalk.  It was just a little guy and I was worried that someone might smash him.  The two ladies waited for me, then we continued on.

Stopped at the golf course water stop, then went a little past that before turning around.  Cherise was heading back to her car and then Jamie and I continued down through another neighborhood to get in a couple of more miles before heading back.  Ran by her street and then I continued on the rest of the loop back to our house

Run went by pretty quickly and it was good to get in the full 10 miles today (probably might have only done 8 or 9 if by myself.

Average pace: 8:28

Returned back home and then got into the pool to cool down a bit. Waiting for me in the pool was another ringneck snake!  I lifted this one out of the pool and sent him on his way.

Nimbus 11 Paris Miles: 10.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.116.000.000.000.000.000.0018.11

18.11 miles, 7:58 average pace, last 6 miles at 6:47

Met Dixie at  Longleaf this morning and we got started just after 5:45.  I was relieved that it was not hot already and glad to be beating most of the heat.  It was about 74 degrees at the start.  We ran up Starkey Blvd to Starkey park.  Kept the pace pretty even and relaxed.  My legs felt tired a bit around mile 7 or 8 and was debating whether I'd be able to do fast finish today or not.

Kept going until we reached 10 mile point, then Dixie turned back so he could finish at the parking lot in the park and get 15 miles total.  I went out another 1.5 miles before turning around, and then when I had six miles left I decided to go for it.  I eased into the pace and about a half mile into it I was at a 7:00 pace, then went a little faster from there and finished the first mile at 6:50.  The next few miles were just slightly faster than that with the last miles being the fastest at 6:42.  I felt a lot better this time compared to the last time I tried 6 miles fast finish.  I think it was a little hotter the last time I tried this, but I hope some of it was due to improved fitness.  Also, last time was 16 miles total and today's was 18 miles total, so I was glad to be able to do that pace on more tired legs.

Enjoyed some cold water and fresh fruit at the social hour.  David had picked up our bags for us at Longleaf with towels and fresh shirts.  Saw Steve was heading back that way so asked him for a ride.  I don't think the morning could have gone any better!

Happy about 70 miles this week!

Glycerin 8 Miles: 18.11
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
57.3511.002.000.500.000.000.0070.85
Glycerin 8 Miles: 39.36Nimbus 11 Paris Miles: 20.20Brooks Launch Miles: 11.29
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