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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 0.00 Year: 685.86
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
36.420.000.000.000.000.000.0036.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.150.000.000.000.000.000.003.15

3.15 mi, 29:06, 9:14 avg, HR 145 bpm

Short run, just one loop and a little more in Westlake Village. I've been ignoring my heart rate for some time now while running the "fooling myself this is my easy pace" runs.  I wore it today  finally, end result was not good, reported VO2 max of 44.  Last I could remember it was about 50-52.

I looked back over history and saw a peak of 52 in March, a low of 49, and just a couple weeks ago on June 20 a value of 51

This morning was particularly a little hotter and humid. In fact, stepping outside felt like hitting a wall of discomfort.  I've gotten used to running on warmish and humid mornings but this was a notch above this morning.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.180.000.000.000.000.000.005.18

5.18 mi, 57:09, 11:01 avg, HR 130 bpm

Decided to go back to basics today and run closer to where I should be for heart rate.  Stuck by it for the first three miles and got a little bit above for last two with mile 5 at 135 bpm (instead of 127 where I should try to be).

Out and back from my house to just past Lake Dan

VO2 max same as yesterday, 44

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.380.000.000.000.000.000.004.38

4.38 mi, 38:21, 8:45 avg, elev gain 192 feet, HR 138 bpm

Did three of the short loops (1.25 mi)  in Westlake Village, miles 2 and 3 were a little slower than mile 1 on purpose - wanted to get into a groove and then back off, and then finally mile 4 was about the same pace as the first mile.

VO2 max up 1 point to 45 (good to know not stuck at new low of 44)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.250.000.000.000.000.000.003.25

3.25 mi, 27:49, 8:34 avg, elev gain 246 feet

One quick loop through Westlake Village, and then a little bit farther out and back into a second loop so I'd at least get over 3 miles.  Vo2 max up one more point to 46.  Slowly coming back up.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.700.000.000.000.000.000.008.70

8.7 mi, 1:20:16, 9:13 avg, HR 144 bpm

One loop inside Foxwood (1.7 miles about), then down the new trail, past Lake Dan until reaching Keystone Rd.  This was much longer than yesterday and at an overall slower pace.  4th mile was the slowest where I went slow enough to keep my heart rate at 127, which turned out to be an 11:16 pace (after running the previous 3 miles around a 9:15 average pace).  After the slower mile went back to 9:15 pace, then a couple miles fater than 9:00 with final mile very close to 9:00 (9:02).

Vo2 max at 47 today

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.760.000.000.000.000.000.0011.76

11.76 mi, 1:53:53, 9:41 avg, elev gain 182 feet, HR 152 bpm

Start time: 8:54 am

This was a very hot run.  Wanted a long run or at least a longish run but no set distance, just anything at least 10 miles.  For variety I started at Anderson Park.  For a warmup, I ran up the hill towards shelters 2 and 3 and back down to where I parked, then left the park going north on 19.  Ran to Keystone Rd and crossed over at Jasmine Road to the wide sidewalk which soon merged up with the East/West portion of the Pinellas Trail.  Not much shade here, and for a while no breeze.

Forecast called for some rain, so I was hoping for a light sprinkling, but it wasn't  happening.

Just past mile 4, I reached the (warm) water fountain at the corner of East Lake and Keystone, topped off on water and headed north to a little bit past Trinity Blvd.  Found a tree shaded parking lot to stop and cool down.  I had been running paces between 9:11 and 9:21, except for mile 4 which was 11:13 because I walked some of it while taking a phone call.  After the turnaround, I had three miles over 10 minute pace, before picking back up a little for the last two miles.  Reached my car and cooled down with the ice I had brought and some big gulps of the cold gatorade I had been dreaming about.  Then reapeated up and down the hill that I had warmed up with.

As I was leaving, some people getting into a car near me were giving me some strange looks, was wondering why.  As I started to pull out, one of the guys came toward my car.  I had left my hat on top of my car and it fell off.  Glad they told me, it was maybe my second favorite hat.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
36.420.000.000.000.000.000.0036.42
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