The Long Run

Week starting Jul 11, 2010

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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: 29:03:39 (6/2013)

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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 50.86 Year: 643.83
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
38.617.005.000.000.000.000.0050.61
Asics Equation Miles: 15.85Glycerin 8 Miles: 6.55Brooks Launch Miles: 9.00Nimbus 11 Paris Miles: 7.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.111.000.000.000.000.000.008.11

8.11 miles @ 7:59 pace, rolling hills and hill repeats

I headed over to the hilly neighborhood to run.  When I pulled out of my driveway, the temperature read 82 degrees.  As I was driving there it started to rain and the temperature dropped to 76 degrees.  The drive seemed to be taking extra long then I realized I had missed my turn and was on my way to work instead.  Turned around and headed to where I needed to be.

The rain stopped and it felt nice out at first.  I felt sluggish in the warm up but held onto the hope of loosening up and feeling better.  Ran a bit over 4.5 miles in the hilly part then headed back down the street to where I was parked.  I did 4 repeats up and down the church driveway and by that time finally felt good and ended the last mile at a 6:58 pace which felt much better than the first warm up mile.


Asics Equation Miles: 8.11
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.550.000.000.000.000.000.006.55

6.55 miles @ 8:38 pace, recovery run day

Nice run with Jenny, good to have my running buddy back home.  We both had about the same thing on our schedules so it worked out great.  Although, the run was short enough that we didn't really need to stop and "picnic" on cold water and gel or shot blocks.

3 X 2K repeats tomorrow!

Glycerin 8 Miles: 6.55
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.004.000.000.000.000.009.00

9 miles @ 7:45 average pace, with 3 X 2KM repeats, and 3X200m

It was warm this morning, average humidity for this time of year (96%) and a hint of smoke in the air.  Warmed up for a little over 2 miles with Jenny, then started my repeats.

They went pretty well, it was easier mentally since there was only 3 of them on the schedule.  They weren't easy but I got the job done, paces for each repeat were:

6:16, 6:10, 6:14

Followed those up with 3 X 200m with 200m jog between each one.

The best part about the run was the cheering from Jenny each time we criss-crossed our paths, it was just like being at a race!

Cooled down in the pool when I got home and stretched a bit.

 Mostly just easy runs between here and the marathon one week from Saturday.  Now it's time to reduce stress and get more sleep.

Brooks Launch Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.740.000.000.000.000.000.007.74

 Nice, easy run with Jenny around the neighborhood.  Good to take it easy after yesterday's run.  Nothing to complain about.

Average pace: 8:36

I've fallen behind again on posting so this entry is pretty short.

Asics Equation Miles: 7.74
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.120.001.000.000.000.000.007.12

Ran by myself this morning.  Was able to sleep in until almost 6:30, which was good since yesterday evening, all of the sudden I felt wiped out and almost like I was coming down with something.

Felt good on the run and once I was closer to home thought I would pick it up a little bit, maybe to a 7:00 pace, but I kept on picking it up and did the last mile at 6:31 pace instead.

Average pace: 7:38

PM - took the dogs for a walk, played Wii Soccer Heading game on Wii Fit and came pretty close to getting a perfect game, then I did my yoga routine.

I can't believe a week from tonight will be the night before the race.  The date always seems to sneak up on me!

Nimbus 11 Paris Miles: 7.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.096.000.000.000.000.000.0012.09

One last medium long run before next week's marathon.  I went to Starkey Park this morning arriving about 6:15.  Just in time to start out running with other people.  I started out slowly and gradually went a little faster.  Chatted a bit with Bob.  There was a sign "Smoke of Fog Ahead".  I thought I would take fog if there was a choice, but there wasn't.  Actually there was neither but some smokey smell left over from a controlled burn area.

At 4 miles I caught up with some more of the group and ran with several other people until I made it to my 6 mile point.

Turned around and was quickly able to get into what I thought was "marathon pace", but it was actually a little faster.  Return trip splits were: 6:40, 6:41, 6:37, 6:33, 6:39, 6:29.

Last mile felt like I was pushing the pace but the other miles did not feel like a struggle.  I hope I can get that same feeling next week.

Weather was about 76 degrees at the start and then close to 80 degrees at the end.  There was some light cloud cover so the sun wasn't too bad.

Average pace: 7:23

Spent some time at the social hour and then headed home followed by a quick splash in the pool.  I couldn't have asked for a better morning.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
38.617.005.000.000.000.000.0050.61
Asics Equation Miles: 15.85Glycerin 8 Miles: 6.55Brooks Launch Miles: 9.00Nimbus 11 Paris Miles: 7.12
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