The Long Run

Week starting Jun 09, 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: 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
49.760.000.000.700.000.000.0050.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.340.000.000.000.000.000.005.34

5.34 mi, 1:01:06, 11:26 avg, elev gain 132 feet, HR 124 bpm

Interior and exterior loop of Westlake Village.  Leaving through the southern cut through, then across to Nebraska, up Belcher and then back in via Alderman.  Apparently I did a pretty good job of keeping my heart rate in check.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.250.000.000.000.000.000.009.25

9.25 mi, 1:39:07, 10:42 avg, elev gain 216 feet, HR 130 bpm

Northern loop in Palm Harbor, north on Belcher and over to the Pinellas trail but did not go onto Klosterman this time.  Instead I crossed Klosterman and Belcher became Disston, then took that to E Curlew Place, then over to the Pinellas trail making this route a little longer and 14% more interesting.  Quick stop inside Wall Springs Park to replenish my water bottle.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.510.000.000.700.000.000.008.21

8.21 mi, 1:20:50, 9:50 avg, HR 125 bpm (for 6.18 miles with Joe)

Ran with Joe in Foxwood, we did an easy pace and as usual my heart rate vs pace was better than compared to running alone with 10:07 average pace and 125 bpm average heart rate.

Joe said I can bring Stella to his house so she could hang out there, so I stopped by my house and leashed her up.  She was just too excited to pay attention to the run, that after only 0.2 miles I stopped the watch and we walked the rest of the way until we could hand her off to Joe.

For the third part, did 10x25 second strides with 50 second jog between.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.140.000.000.000.000.000.008.14

8.14 mi, 1:22:26, 10:07 avg, elev gain 182 feet, HR 137 bpm

Solo run from Westlake Village, to the corner of Alt US19 and Curlew Road where there is a drinking fountain.  This is a nice run with a pedestrian bridge crossing which was reopened not that long ago.

Half way through I slowed down enough to get my heart rate back under 128, which brought my pace down to 11:19.  I got tired of running slow, so then sped up to 9:25 for the next mile, slowed back down to 10:19, then finally ran it in with 8:06 and a short 0.1 at 6:33 pace.

Anyway, mostly easy with a little bit faster at the end.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.400.000.000.000.000.000.008.40

8.4 mi, 1:32:29, 11:00 avg, HR 128 bpm

Run/walk out and back from the house to the new trail, past Lake Dan, then onto Keystone Road for a bit until reaching the entrance of Brooker Creek.  Thought about running to visitor center but that was another mile from the road.  Maybe next time.

It was a pretty fun run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.120.000.000.000.000.000.0011.12

11.12 mi, 1:50:29, 9:56 avg, HR 133 bpm

I felt really good on this run.  Ran on Starkey Blvd to Alico Pass, to the end, and then a stop at Diane's house to top off fluids.  Back down Starkey to Long Leaf and a little out and back on Towne Ave to reach 11 miles.

First over 50 mile week in a little while, feeling good with no dead legs, keeping the running easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
49.760.000.000.700.000.000.0050.46
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