The Long Run

Week starting Jun 26, 2016

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMark's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

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: 24:19:44 (1/2022)

Marathons:

  • Treasure Coast Marathon (FL) - 3:39:51, Mar 2021
  • Towpath Marathon (OH) - 3:35:26, Oct 2019
  • Jacksonville Marathon - 3:31:10, Dec 2018
  • NYC Marathon - 3:49:12, Nov 2017
  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Utah Valley - Jun 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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 288.22
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
68.270.001.000.600.000.000.0069.87
Launch 3 (titanium) Miles: 36.77GoRun Sonic Miles: 20.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.640.000.000.000.000.000.0010.64

10.64 mi, 1:41:34, 9:33 avg

Ran with Joe, Jamie, and Cynthia in the neighborhood and over by the golf course.  Saw Cassie from the Striders out running and said hi.  Then, on last segment of the neighborhood loop saw Lisa starting her run so she joined us for a bit.

I described the temperature as "not that bad" - since it was less than 80 degrees, and actually I ended up feeling better than I thought I would based on how I felt after yesterday's run.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.620.000.000.000.000.000.0012.62

AM: 10.32 mi, 1:38:18, 9:31 avg, HR 127 avg, 138 max

Ran at Longleaf with the Striders, arriving pretty much on time at 5:30.  Ran a couple of miles with Daisy who was asking me about my Utah Valley Marathon experience and then continued on my own to the end of Aristide so I'd have over 8 miles for this portion.  Start temps were in the high 70's but for some reason Aristide felt at least 5 degrees cooler.  Got barked at by the dog behind the invisible fence but no longer get startled - he is pretty convincing that he's really coming into the street up until the point he actually stops.

I had my best maf mile so far this time around - 8:54 - the rest were 9:30's to 9:40's

Saw Andy and the Mitchell CC team heading out when I was on my way back.  

After the run, socialized a few minutes, drove home and did a couple more miles doing the neighborhood loop so I'd have over 10 miles for the day.

PM - 2.3 miles, 22:32, 9:48 avg

Did some elliptical at the Y, followed by a short weight workout, and then 2.3 miles on the treadmill keepingn my heart rate in the 121-131 range

Launch 3 (titanium) Miles: 10.32
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.010.000.000.600.000.000.007.61

6.46 mi, 1:02:16, 9:38 avg, HR 127 avg, 137 max

1.15 mi, 9:07, 7:55 avg (no HR data) - strides

Ran from my house and did the t-shaped route out to golf course area and back.  Started just before 7:00 which was later than planned (was aiming for 6:30) but there was a slight delay helping the kids get out the door to go meet with the cross country team.

For first part of the run, kept heart rate at or below 131 (121-131 range), although it did jump out of range here and there.  I had another sub-9:00 mile (mile 2, 8:58).  Thought that yesterday's sub-9:00 was just a fluke but maybe these will start showing up more.  Looking at an article based on MAF training, I should be able to run at 8:00 pace or maybe a few seconds under based on my recent 5K times.  I'm theorizing that this sort of prediction works in one direction.  That just because I can't run those paces in training doesn't necessarily mean I won't hit those 5k times, but if I CAN hit those paces the I should be able to definitely hit the 5k times, and perhaps, furthermore the 5k times, when based on aerobic training instead of race day magic or gutting it out, it may better predict longer races.

But, I still want to do a little bit of speed here and there to practice leg turnover, so after the slow run I did 6 strides of various times (20-30 seconds).

GoRun Sonic Miles: 7.61
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.200.000.000.000.000.000.0011.20

11.2 mi, 1:47:27, 9:35 avg, HR 124, 136

Ran at Longleaf with the Striders at 5:30.  Did out and back with Joe while keeping heart rate in MAF range.  Saw Jackie and Ryan running and they asked us to join them but I wanted to stick to heart rate, although it was tempting.  Short coffee break with some of the Striders, drove home and then did 3 more miles around the neighborhood.  Trying to make it to 200 for the month of June.  Just two more to go which I'll try to get done at the Y tonight.

Launch 3 (titanium) Miles: 11.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.550.000.000.000.000.000.0012.55

AM -  10.23 mi, 1:37:39, 9:32 avg, HR 127 avg, 143 max

Ran with Joe and Jamie in the neighborhood.  First mile about 10:32 and heart rate about 110.  So, I picked it up a little bit to get HR into 121-131 range.  I had one mile about 8:45, and then the next mile was mostly in the 8:40's until I saw my heart rate at 137, so slowed down a bit to finish that mile at 8:59 and get HR back to 133.

Split off from Jamie at about 8 miles and then did the rest on my own.

Yesterday evening didn't go as planned so I missed getting in that last two miles for the month at the Y and therefore ended up shy of 200 miles making it my first month after 6 straight  months of miles over 200 - but pretty close at 198 which included recover from two marathons.

PM - 2.32 mi, 23:24, 10:05 avg

Ran around the neighborhood with NiKYO,  He was pretty good on the leash.

GoRun Sonic Miles: 12.55
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.250.001.000.000.000.000.0015.25

15.25 mi, 2:22:19, 9:20 avg

Started at Longleaf at 6:30 with Jamie.  Ran to Diane's house then into the park for a bit before turning around.  Was pretty consistent with miles between 9:15-9:40 most of the way.  With one mile left, I picked up the pace and ran the last mile in at 6:40, then did a short cool down.

Launch 3 (titanium) Miles: 15.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
68.270.001.000.600.000.000.0069.87
Launch 3 (titanium) Miles: 36.77GoRun Sonic Miles: 20.16
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: