The Long Run

Week starting Jun 25, 2023

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: 20.88 Month: 54.08 Year: 342.30
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
34.8911.004.000.000.000.000.0049.89
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.090.000.000.000.000.000.001.09

1.09 walk up and down the street just to log something (I'll probably not always log walk only days except this is to track the run streak ending on July 4 which counts walks of at least a mile).

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.680.000.000.000.000.000.005.68

5.68@10:16  HR 129 bpm

Easy and sort of short run in Westlake Village, a couple of loops

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.160.003.000.000.000.000.008.16

8.16@8:26

Up and down Starkey Blvd, hot morning out and did not get an early start.  Was intending to do 3 x 1 mile at 5k goal, but it turned into a failure and after about the first half mile decided to just do random lengths that added up to 3 miles total.

I didn't really have a definite goal of what 5k pace is.  Should've used what I've been averaging recently which is 6:55 but went out at like 6:30 on the first one.  Running it too fast would've been better for the second or third one, the first always feels like the hardest.

But anyway, got in some miles.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.040.000.000.000.000.000.003.04

AM - walked 4.1 miles in just under an hour (57:20)

PM - 3.04@9:54 (HR 126) ran with Daisy at Longleaf.  Although it was a bit hot out still and although I did not do run/walk, nice to be in 9's for pace while keeping heart rate under 130 average.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.685.001.000.000.000.000.0010.68

10.68@8:23   HR 160 bpm

It sure was warm this morning, but still barely early enough that the tall trees would still block the sun for much of the route.  Planned workout was 3 miles Half Mar goal pace, 3 minute jog, 2 miles half mar goal pace, 2 minute jog, then 1 mile at 10k pace.

Ran on Starkey Blvd, took a right on Rangeland and finished warmup and then turned around to start workout.  First three miles went pretty well, on a cooler day, goal would've been more modest, more challenging today but still doable, 7:41,7:33, 7:37.

Next two miles, 7:36, 7:32

Hard part (at least mentally was over), just one more mile , managed 7:17

Then two mile cool down.

Did the job, but was a bit wiped out from the heat.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.240.000.000.000.000.000.005.24

5.24@9:48  HR 132 bpm

Easier run today, recovery, felt ok, happy with pace but let heart rate get a little high for a recovery run, but still acceptable.  Couple of loops in Westlake Village.  Jessica was out for a bit but the big kids were home and entertained the little one while I ran.  They are soon off to camp this year as counselor, junior counselor, and last year as a camper for the youngest teen.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.006.000.000.000.000.000.0016.00

16.04@8:52

Weather reports looked fairly promsing. If I made it up to Brooksville by or before 7:00, it would be 71 degrees.  I did not quite make it there before 7:00, was actually 7:30, started running at 7:45.  Already looked like it would warm up quickly.  Used the bathroom which was roasting inside.  

Plan was 8 miles easy, 6 miles MP, 2 miles easy.  The 8 miles went well.  Went out to 7 miles, turned around, did one more mile and then started.  But the 6 mile start was right by my favorite bench, stopped there briefly to  gather up mental resolve, hit the gas and surprisingly was quickly at about a 7:55 pace.  Mile paces were : 7:58, 7:41, 7:45, 7:49, 7:44, 7:41

Then, was back at my car where there was some cold water waiting to top off my bottle.  Continued south for a mile then turned back to finish up the easy two.

Wasn't sure if I'd be able to pull off this run in the heat but managed somehow to do so.  5k race coming up on July 4th.  About to sign up for fall marathon, looking at Big Cottonwood in Utah.  Those downhill races are not a sure thing, but if you play your cards right, could be a BQ.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
34.8911.004.000.000.000.000.0049.89
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: