The Long Run

Week starting Jun 17, 2007

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 152.24 Year: 989.53
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
26.203.005.000.000.000.000.0034.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 easy miles this morning on the treadmill and some on the Arc trainer. I still felt a little bit low on energy this morning. On Friday afternoon I felt like I was coming down with something but was relieved to find out Saturday morning that I wasn't sick. After doing the 5k I felt great but felt somewhat tired early that evening. Repeat pattern on Sunday. Tired again this morning but that was ok because I didn't have very much planned as far as a difficult workout. Tomorrow's is supposed to be more mileage and more intense so hopefully I'll be up for it.  If I'm not up for it I'll just do my best to get the miles in.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.003.000.000.000.000.006.50

I pretty much felt back to 100% this morning.  Maybe not when I first got out of bed but by 5:30 when it was time to run I was ready.  Dixie and Randy were there this morning.  Dixie wasn't feeling great so he turned around after going out two miles.   I did some 1 mile repeats which were better than last time I tried this.  I set my goals a little bit lower, aiming for 6:30 each.  The times were 6:30, 6:25, and 6:20.   With the warm up and cool down it came out to 6.5 miles.

Average pace: 8:03 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.100.000.000.000.000.000.003.10

Did some cross training today.  Just over 20 minutes on a stationary bike which was very boring although it was not very easy and I worked up a good sweat.  Decided to do a little bit of running also so I did 5k on the treadmill.    The top of my left foot is bothering me a bit.  I had this happen once before from lacing up my shoes too tightly and it got better by itself.  I'm keeping an eye on it, hopefully it's not a stress fracture.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.201.002.000.000.000.000.006.20

Ran with Keith this morning.  He had emailed me yesterday and was interested in doing a tempo run.  Met up at 5:30 and waited a few minutes to see if Dixie would show up - he did not.   We did two easy miles, then did two miles planned at 6:54 which ended up being 6:54 and 6:46, then slowed down for the remainder.  Last mile sped up a little bit to about 7:40 but it still felt a lot slower and easier.   Temp was close to 80°, it was high humidity but a few light sprinkles of rain made it feel much cooler.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No running today. Foot was bothering me a little bit even with slow running.  Not too bad, but thought I would try and extra day of running rest.

I did however swim for 30 minutes which was extremely hard for me since I don't swim very much and don't know how to correctly do the strokes.   I did keep at it and it was a pretty intense cardio workout especially due to my bad form.

Followed up with 30 minutes of upper body weights, mostly lower weight and higher reps.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.402.000.000.000.000.000.0013.40

Foot was ok when starting out. A little bit of discomfort after 2.5 miles but it never got any worse after that. Started out relatively slow but never picked it up too much. Goal was to do 13 miles at 8:09 pace which I accidentally overcompensated for the slower start and ended up with a 7:54 pace. It was pretty hot when I finished, about 85º of non-dry Florida heat. Fortunately there was some shade along the route.

It was just me by myself running today.  Since that was the case I didn't have to worry about taking breaks when everyone else wanted to and then waiting to get started again.  In those cases I either don't stop the clock making it look like I ran much slower or do stop the clock and wonder about what my real pace was.  So, today I stopped three times for water - there were some drinking fountains along the way so I did not have to carry any with me.  I made the stops as brief as possible and just let the clock run the whole time. 

I ran breifly with a woman who was going for a 40 mile run and was training for the Badwater ultramarathon race in Death Valley, 135 miles. Hard to imagine.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
26.203.005.000.000.000.000.0034.20
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