The Long Run

Week starting Jul 12, 2015

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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose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

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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
63.951.006.000.000.000.000.0070.95
Brooks ST5 Miles: 30.33GoRun Sonic Miles: 10.21GoMeb Speed2 Miles: 11.02GoRun Ride3 Miles: 10.03Pearl Izumi II Miles: 9.36
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, 1:22:40, 8:05 avg

This morning felt like one of those "get the job done" runs.  Ran from my house to 54 to Corporate Pkwy and then to the new park and one loop around the water, then down Trinity and then towards Heritage Springs and up and down Robert Trent Jones Pkwy.  First mile was 9:33, second was 8:20 and then the rest were mainly between 7:40 and 8:00.  Heat and humidity were as expected.   Felt pretty good most of the time.  I thought back to Thursday's run where I felt great the whole time and appreciated it.

 

Brooks ST5 Miles: 10.21
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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, 1:25:39, 8:23 avg

Ran at the Y with the Striders, 5:30.  Ran about 6 miles with Joe, then did another 2.5 miles by myself before I had to head home and make sure Andy was awake to get to his volunteer hours.  After that, did another 1.7 miles running the neighborhood loop.  Felt a  bit sluggish again today but part of that was due to chatting with Joe while running.

GoRun Sonic Miles: 10.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.020.006.000.000.000.000.0011.02

11.02 mi, 1:24:12, 7:38 avg

Started out finally about 6:50, warm and overcast.  Weather.com said it was 79 degrees, but there was a slight breeze.

Warmed up with about 1.6 miles easy pace (feeling slow and clunky), ran out to 54 so I'd start the tempo portion just around the corner from Starkey Blvd.

Started the tempo portion and was wondering how far I could make it today.  I haven't had one fully successful tempo run so far this training cycle.  First mile was ok and I was making it through my second mile ok, and then into the third mile and it was starting to feel tough and I wanted to stop.  The thing with stopping by choice during a tempo run is that it can really ruin it for me.  However, if I stop for some reason outside of my doing then I seem to be ok.

And soon, I saw Beka running toward me, looking a bit tired and discouraged.  She was running a 20 mile training run since she'd be travelling on Saturday and the heat had gotten to her.  Stopped and said hi and said some words of encouragement, but secretly I knew she had just saved me.  She told me where they had stashed a cooler in case I needed water, I wished her a good vacation and then went on my way.  The rest of the miles weren't easy but I knew I'd get them done.  One of the miles was a little slower but not far off and the average of the tempo miles was good.

Splits: 6:46, 6:53, 6:45, 6:51, 7:02, 6:49

After the tempo miles I still had a bit over two miles to get back home.  Felt good on the final mile with 7:25 pace.

GoMeb Speed2 Miles: 11.02
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.031.000.000.000.000.000.0010.03

10.03 mi, 1:24:18, 8:24 avg

Longleaf with the Striders at 5:30.  A few drops of rain before the run and then nothing, just some pretty pre-rain humidity (rained a couple hours later).  Joe and Jamie were both there this morning, ran with them almost to Aristide neighborhood (about 5.5 miles), I kept going a bit more so I'd have 10 miles when I got back to the start.  Picked it up the last few miles with the final mile at 7:13.

GoRun Ride3 Miles: 10.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.360.000.000.000.000.000.009.36

9.36 mi, 1:25:20, 9:08 pace

Ran with Jamie in the neighborhood, 6:00 am start.  Not too hot and muggy and then started to rain a bit part of the way into the run.  Ranged between light and medium with a bit of wind.  Wet, but at least it was no longer close to hot.

Pearl Izumi II Miles: 9.36
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.120.000.000.000.000.000.0020.12

20.12 mi, 2:46:55, 8:17 avg

Pretty warm and muggy but with a breeze here and there.  5:45 start at Longleaf with Jamie and a bunch of others.  Ran up  Starkey Blvd, brief stop at corner of Aristide neighborhood for water top off, started again but Jamie forgot her ipod so we doubled back about a quarter mile, grabbed it and then started up again.  A little bit later Joe caught up to us.  He had left a little later than us but was also running a little faster.

We ran into Starkey Park and then at almost 8 miles, Joe and Jamie turned back.  It was my plan to pick up the pace for the rest and that's what I did.  At that point I had about an 8:48 average pace for the run.  There was no water in the water coolers on the trail so I was careful with what I had.  Headed out a little past 10 miles and turned back with a stop at the Striders shelter for some gatorade and water.

Now, only 5 miles left, got going again.  Kept on a pretty good pace but it sure was getting hot, really feeling it when out of the shade. 

With three miles left I kept it under 8:00 and did the last mile at 7:33.

Stopped at Havana Dreamers after the run for a big coke with lots of ice.

Now, only one more 20 miler to go.  I feel like I've done a consistent job this time of following the plan with the paces and distances even when I feel like running a bit slower, not running as far or skipping the tempo run.  They haven't all gone as planned but I think the effort was there for each one.

When I drove home I saw Jamie jogging in the neighborhood with her husband biking next to her.  Her return trip was kind of rough and she cut it short but decided to finish up once she got home.  Good that her husband offered to bike alongside her.

Brooks ST5 Miles: 20.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
63.951.006.000.000.000.000.0070.95
Brooks ST5 Miles: 30.33GoRun Sonic Miles: 10.21GoMeb Speed2 Miles: 11.02GoRun Ride3 Miles: 10.03Pearl Izumi II Miles: 9.36
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