The Long Run

Week starting Jun 15, 2008

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
36.471.000.000.006.1519.3112.0137.47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.560.000.000.000.000.007.567.56

I biked up to the Y this morning (about 15 minutes). Stretched, got onto the treadmill for 30 minutes (3.55 miles), then ran outside. A bit warm and humid but I didn't mind because I wasn't going too far, 4.01 miles at 7:54 pace. Back inside to stretch and do some lower body weights then got on my bike and rode home. It felt good today to get back to a more typical amount of miles for me. I'm also starting to really like the bike ride. My gas mileage has improved because this means I'm cutting out a bunch of short stop and go trips for the week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.150.000.000.006.150.000.006.15

It was a pretty good run this morning.  It keeps getting warmer but the beginning of the run is not too bad.   Warm up on the bike with one loop around the neighborhood followed by some stretching.   I felt a little bit sluggish at first, and ended up stopping briefly after 1 mile to try and loosen up - felt better after that and kept going.   Part of the reason for the sluggish start might have been that I skipped my first thing in the morning snack which I never do.

Average pace: 8:12 

Able to get back home by a about 7:45 so Jenny could get started before 8:00 and not have to suffer too much - she contemplated heading to the Y for the treadmill but decided to just go out and do it.

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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.

 I did bike to the Y, did lower body weights, then biked home.

Still aiming for low 30's this week before adding some more miles the next week.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.161.000.000.000.008.160.008.16

Nice run to help get me ready for the day.  I have an interviewee coming in today, it's not stressful but just out of my ordinary routine, so I was feeling a little bit off.   I woke up and got going without too much delay this morning.  Rode the bike around the neighborhood for a warm up, stretched a bit then headed back out for my run.  It had been raining last night so it was a little bit cooler this morning with good cloud cover.   Started out nice and slow and about a mile into the run I stopped to retie my shoe.  Then it started to rain but not very heavy.  I think it pretty much rained the rest of the run but very lightly, almost like a mist.

Ran the route from my house, out onto 54, up Starkey Blvd and then back.   As usual the return trip was faster.  Last mile was about a 7:20ish pace.

Average pace: 8:20 

Jenny said I looked very "wet" when I walked back in the door.  At that point I realized that I felt a lot warmer than I had thought so I got into the pool for a couple of minutes.   This was almost a disaster because I forgot to remove my Garmin.   Fortunately I didn't really go that deep into the water so I think it should be ok.   whoops! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.450.000.000.000.001.004.455.45

Biked up to the Y this morning. Did some stretching, got onto the treadmill. Jenny's friend Kathryn has been running on various treadmills and comparing them to the results on her Garmin 405 with foot pod and seeing a wide range of results. I got onto one that Kathryn says is one of the better calibrated ones.

I pretty much ran easy except for the end where I cranked up the speed a bit for about 0.25 miles. Average pace around 8:15

Stretched and did some upper body weights then biked home. It had warmed up a lot when I stepped back outside, but it is not so bad to bike in the warmer weather.

 

PM - One mile with Noah and Andy at 11:20 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.150.000.000.000.0010.150.0010.15

I drove to Starkey park for my run this morning.  I didn't feel too wasteful driving since I have cut out all driving trips to the Y since getting back from San Diego.  The weather was warm and cloudy.  My running group was meeting at Starkey but I didn't coordinate with any of the other runners so I ended up running by myself, but it was nice to see everyone before the run and after the run.

Started out nice and slow until warmed up but didn't try anything too fast.  When I got just past 5 miles I turned around to head back.  There was lightning in the distance but it was heading closer so I was a little bit worried.  There was some very light rain which felt nice and kept things cool.  For the most part it was pretty uneventful, no problems to report.  No huge flys buzzing me (maybe the repellent actually worked this time).  I brought my ipod but ended up not turning it on since I was actually enjoying the quiet  while running.

Average pace: 8:17 

Hung out for a bit after the run and then headed home just in time as Jenny was starting a very delicious batch of pancakes.  The weather rolled in more so we decided to cancel boating again this week (at least today).   Maybe next week! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
36.471.000.000.006.1519.3112.0137.47
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