The Long Run

Week starting Jun 11, 2017

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
41.568.260.000.000.000.000.0049.82
GoRun4 Miles: 15.96GoMeb Speed3 Miles: 16.45Brooks Pure Flow Miles: 17.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.610.000.000.000.000.000.005.61

5.61 mi, 52:09, 9:18 avg

First mile was slow and clunky and even thought it might be a good morning for a run walk, but each mile after that was faster, with 5th mile at 7:40 pace.  Ran out and back to the last neighborhood before Trinity Blvd, then came back same way but took long way home around neighborhood loop.  There was a little bit of a breeze and a hint of post rain coolness.  

This was a good run after having to get up early to clean up after dog accident and some kid drama the night before.  Running always helps. (at least it always has so far)

GoRun4 Miles: 5.61
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.192.000.000.000.000.000.008.19

8.19 mi, 1:10:45, 8:38 avg

Dropped Tom off at Y for cross country practice then I drove to Longleaf.  Wanted to give Anthony is AG award from Saturday's race but he wasn't there.  Ran just a bit over 4 miles, then drove back to the Y and finished off the 5th mile while waiting for Tom.

He decided to run home instead of riding with me so he got in another 3 miles.

Came home, walked the two dogs, then ran Stella for three more miles doing about an 8:30ish pace.  This was her longest run since the injury and it went pretty well.

GoMeb Speed3 Miles: 8.19
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.250.000.000.000.000.000.008.25

8.25 mi, 1:14:52, 9:05 avg

Ran in the neighborhood with Jamie, did t-shaped route and added on the c-shaped neighborhood.

As we were heading out saw Tom and Andy in the truck heading out to cross country practice.  Good to see Andy still running now that he has gradualted.  We will do the Father's Day race this Sunday in John Chestnut Park.

After the run, I walked the two dogs and then ran Stella for one mile at about an 8:30ish pace to burn off some energy.

It was a cool enough morning, the extra rain has been nice.

Also, today I made it over 1,000 miles for the year so far, on track to make 2,000+ miles for the year.

Brooks Pure Flow Miles: 8.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.002.260.000.000.000.000.008.26

8.26 mi, 1:11:52, 8:42 avg

Drove Tom to cross country practice in Starkey Park, and then I headed out from the park and then down Starkey Blvd.  I was going to get some water at the corner of Alico Pass and then maybe do some intervals.  Just after I got my water I saw Diane running in my direction so I ran with her a little bit before she had to turn left and I had to turn right.

I finished up the 6th mile doing a loop around the horse corral parking lot, last two miles about a 7:30 pace.

Drove home, walked the dogs, then ran Stella for another 2.26 miles.

The morning temperatures were just about perfect again.  Grateful for running in the morning to see the morning sky.

GoMeb Speed3 Miles: 8.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.164.000.000.000.000.000.009.16

9.16 mi, 1:17:31, 8:28 avg

Left my house and finally got moving about 10 minutes to 7 this morning. Another cool morning.  First mile was very sluggish and was feeling pretty normal by the end of the third mile.  I ran past the golf course, out to Trinity Blvd toward Trinity Oaks neighborhood enroute to the Y.  Saw a another nice rainbow on the way there (quite a few this week with all of the rain).

Stopped at the Y for a drink of water and my ginsting gel, then headed back the same way.  Starting going faster with mile 6 at 7:50, and then the rest between 7:20 and 7:40.

I'm not sure if I like the new Pureflow that much, the tongue is plastic and was chaffing my ankle but it was a little better today than the first time I wore them earlier this week.

Brooks Pure Flow Miles: 9.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.350.000.000.000.000.000.0010.35

10.35 mi, 1:35:53, 9:16 avg

Ran with Joe, Jamie, and Daisy in the neighborhood.  Needed to stick close to home so we ran like a weekday run.  The 4 of us did the first 4 miles together, then Joe had to head home.  After a brief water stop at Jamie's house, Daisy, Jamie, and I did another 4ish miles.

Ran easy, conversational pace.  We saw an alligator (a youth, about 4-5 feet long) crossing the road on Robert Trent Jones Pkwy, just strolling along like it was no big deal, trying to get back to his pond (which fortunately have begun to refill after many had gotten pretty low from the lack of rain).

GoRun4 Miles: 10.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
41.568.260.000.000.000.000.0049.82
GoRun4 Miles: 15.96GoMeb Speed3 Miles: 16.45Brooks Pure Flow Miles: 17.41
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