The Long Run

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
52.630.003.000.400.000.000.0056.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.380.000.000.000.000.000.009.38

9.38 mi total

1.0 mi run to Y

Treadmill - 6.12 mi, 60:00, 9:48 avg, HR 128 bpm

2.26 mi run back from Y

It was looking like ran so I ran to the Y, ran indoor on the treadmill and then ran back taking a longer route, some rain on the return trip but it was pretty light.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.210.000.000.000.000.000.0010.21

10.21 mi, 1:53:08, 11:05 avg, elev gain 167 feet, HR  133 bpm

Out and back run, from Westlake Village, over to the Pinellas Trail via Georgia Ave, then over to the causeway for a little bit.  Stopped in the Dollar General on the way back to top off my water bottle.  On the causeway was a group of about 30-40 older people on Segways on some sort of tour.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.300.003.000.000.000.000.007.30

7.3 mi, 1:05:31, 8:58 avg, elev gain 224 feet, HR 156 bpm

First workout run of the new plan that Tom wrote for me based on Jack Daniels. I haven't picked out a marathon yet but thought I'd get the ball rolling by following a plan, even though I've started the week a little off plan.  I've been running mainly Mafetone runs or close to that slower pace and think it's time to build on that base.

Ran in Westlake Village which is not the easiest but the little rolling hills would make a good workout.  Basically statyed on a 2ish mile loop.  Warmed up with two miles and then did the 3x1 mile repeats with only 1 minute rest in between.  The rest is good and bad, it helps break it up but it breaks the flow, but it is serving a purpose.  Goal was 7:25, stuck pretty close to plan with 7:17, 7:17, and 7:19.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.230.000.000.000.000.000.008.23

8.23 mi, 1:25:51, 10:25 avg, elev gain 136 feet, HR 136 bpm

"Easy" 8 miles, out and back from Westlake Village to the Pinellas trail and head north until 4 miles was covered.  For the first time I stopped in "Conservation Park" which adjoins the reclaimed water processing plant.  The little park is actually very nice and they have a hidden gem - a chilled water drinking fountain (I'd normally stop at Wall Springs and use the non-chilled ground temperature fountains).  The water was quite refreshing, this will come in handy if I use this stretch for tempo runs.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.230.000.000.400.000.000.006.63

6.63 mi, 1:06:37, 10:02 avg, HR 135 bpm

Friday out and back run from my house onto the new trail to a little past Lake Dan, and then back home.  Finished up with 6x100m strides.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.280.000.000.000.000.000.0014.28

14.28 mi, 2:13:29, 9:21 avg, HR 141 bpm

Long run to finish off the week.  I felt really good, not beat up at all.  Wandered away from mafetone pace and did more of "E" pace based on Jack Daniels.  Started from my house, over to SR54 and up Starkey Blvd.  Did a detour into Alico Pass but was too late for supplies from Diane's house.  I'd be ok, as I was going to stop at the Circle K on the way back. Continued up a little farther north until I knew I'd have at least 14 miles by the time I got back.

Back to 54 and grabbed a mix of powerade and Mountain Dew voltage with lots of ice.

Miles 1 and 2 were in the 10:00's, 3-10 in the 9:00's, then 11-14 in the 8:00's, felt like a pretty solid run and overall have not felt beaten up at all this week.

Jessica's friend Amy from Ohio was in town so they were off doing various activities, so I took the boys to Fireside Pizza in downtown Palm Harbor (went last year by myself), Tom and I both had a Parma Pizza, Andy had the Italian Sandwich (served on pizza dough crust).  I gave Andy a slice of my pizza and we had a buffalo shrimp appetizer.  I had no problem finishing the 5/6 of my pizza, probably could have finished the whole thing but might have been a challenge.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
52.630.003.000.400.000.000.0056.03
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