The Long Run

Week starting Jun 29, 2008

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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) awesome 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 103.58 Year: 951.37
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
31.3913.160.000.0024.2019.151.2044.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.200.000.000.000.000.001.201.20

This was supposed to be a 2 mile run with Noah, Andy and Sammy.  However, there was a dog incident.   We started out running but Noah needed his shoes tied, so I handed Sammy's leash to Andy.  I should have known better than that.  Before I could finish another dog showed up and Sammy pulled Andy and knocked him down scraping his knee.  So, we went back to get Andy cleaned up but Noah still wanted to run, so Noah and I went out for another mile.

Not happy with Sammy - although it was kind of my fault. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.730.000.000.007.730.000.007.73

Biked up to the Y, did some stretching and core work and got onto the treadmill for 4.1 miles at about an 8:20 pace.   Then headed outside for another 3.63 at 7:51 average pace.   It didn't feel too bad outside at first but by the time I finished the outside portion I felt slightly over heated.  Cooled down inside for a bit and did some weights and then biked home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.114.000.000.000.009.110.009.11

Ran from home outside.  Warmed up on the bike then got going after doing some stretching.  I was out again last night with some people last night but I was little more careful with what I ate and drank than last time.  It was another special occasion, hopefully there won't be too many more of these.

In spite of this, the run actually went pretty well this morning.  I wanted to get in at least 8 but after a few miles it seemed like a good idea to get a little bit more done today.  I picked it up slightly on the trip back with the last mile feeling good at 7:08 pace.

Average pace: 7:56 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.350.000.000.007.350.000.007.35

Just to change things a bit I ran today which is different because the last few weeks I've taken Wednesdays off.  But, after yesterday's run I was feeling pretty good the rest of the day and felt good to go for another day of running.  Also, Randall said he was going to run with a few other people this morning at 6:15 meeting  up at the Y.  Since I have plenty of time to run alone and less chances to run with others I took this opportunity.

I did not ride my bike to the Y - I think I need to get a light or something since it is still dark at 6:00 here.  Weather was nice, mid 70's.   We went out nice and easy and gradually picked things up especially towards the end.

Average pace: 8:30 

So, I think I'll take tomorrow off and then run 10 on Friday over at David's neighborhood.  He is hosting a run and then having coffee, juice, and bagels afterwards. 

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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

Day off from running.  Biked to the Y, did some stretching and core exercises followed by some weights and then biked back home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.001.120.000.009.120.000.009.12

Met up over in David's neighborhood by the community pool.  Also there was Eric, Keith, Karen, Jenny and Laura.  We did a little bit over three miles looping through their neighborhood then went up the Starkey Blvd bike path and back for a total of just over 9 miles.  Most of the run was pretty relaxed but at the turn around point Eric said he wanted to pick things up a little bit.  This spells trouble for me some time to try and keep up with him but he went pretty easy on me today :)

It was a lot of fun to run with the group and was very nice of David and Karen to organize this. 

Average pace: 8:19 

Spent a little bit of time hanging out and socializing but I needed to be back by 8:00 so my wife could get her run in before it got too late. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.008.040.000.000.0010.040.0010.04

I woke up this morning at first not knowing which day it was and whether or not the alarm was for me or for Jenny.  As I got more awake I realized it was Saturday and therefore my turn to get up early.  I was going to meet Eric and another guy named Mike for a run in Starkey park.   I got going but was moving a little bit slow so ended up getting to the park 8 or 9 minutes late.  Fortunately Eric hadn't left yet and Mike ended up not showing up.

Temp was pretty good but the air was kind of thick with humidity.  We did the first mile in 8:24 and the second one in 7:48.  This is a faster start than I am used to and I was breathing harder than I should have.  We got to the turnaround point and I was feeling the best but I was hanging in there.  We did a brief stop at 6 miles to top off on water.  Then we picked it up and did the last 4 miles at a 7:0x pace.  I had to keep bargaining with myself to keep up with Eric who didn't seem to be having any troubles himself.  He asked me how I was doing, I said ok but was thinking to myself I would let him go the last 2 miles.  When I got to mile 8 I thought, ok one more mile then I'll drop back - but further back in my mind I knew if there was just one mile left I would stick it out for the final mile which I did.

The average pace ended up being 7:25 which I have not run at this pace for quite some time but it was good to see that I can still do it if necessary.   Doing lots of slower miles is great and is necessary for building a good base, but now and then it's good to hang on with someone faster. 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
31.3913.160.000.0024.2019.151.2044.55
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