The Long Run

Week starting Jul 26, 2020

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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: 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 8/10/20) 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 0.00 Month: 18.82 Year: 1255.77
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
35.350.000.000.000.000.000.0035.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.450.000.000.000.000.000.002.45

2.45 mi, 20:58, 8:33 avg, elev gain 109 feet

I had an early morning conference call that lasted a few hours which fortunately counted for work from home hours.  After lunch I ran one loop inside Westlake Village to make sure this was not a goose egg for the day.  But, it was a pretty nice run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.330.000.000.000.000.000.006.33

6.33 mi, 56:50, 8:58 avg

I did not need to do the early morning call so I slept in a little bit, drove up to my house and did the Lake Dan trail run, out just past that house sitting by itself before you reach Keystone Road.

I could not find my heart rate monitor strap so no HR data.

This was a pretty good run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.330.000.000.000.000.000.003.33

3.33 mi, 28:10, 8:27 avg, HR 149 bpm

Another early morning long conference call where I rolled out of bed and started my work day.  Went into the office for a bit in the afternoon and then did my run once I got home.

I walked a little bit with Jessica, and then ran 3 loops of about 1 mile each.  New loops, partially through the Westlake Park and finishing on Park Ct.  I wanted to stop at the end of each loop because I've started to get into that habit but these were such short loops I resisted the urge.

Another low mileage day but better than nothing as well as variety in time of day and route.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.410.000.000.000.000.000.005.41

5.41 mi, 46:02, 8:30 avg, HR 153 bpm, elev gain 250 feet

Similar work and run pattern to yesterday.  Went back to doing the longer loops covering most of the neighborhood, so just two loops to get 5ish miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.340.000.000.000.000.000.006.34

6.34 mi, 1:03:04, 9:57 avg, HR 152 bpm

Friday Lake Dan run but it wasn't as relaxing as usual, a bit frustrating with heart rate running like I was doing about an 8:30 pace.  I guess the week caught up to me with the mixed up schedule.  It'll get better.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.490.000.000.000.000.000.0011.49

11.49 mi, 2:09:45, 10:57 avg, HR 143 avg

Wanted to do a longer run, was going to do a longer out and back, mabye about 15-16 miles.  Later start than I wanted and decided to try something new.  Instead of a handheld or camelback, I'd put plastic bags of ice in a Northface fanny pack I had used in Georgia, which also had room for a 10 oz handheld, I could still reach it and the ice would be nice to have.

I exited from Westlake Village from the south entrance, going west on Nebraska, going nice and easy.  I soon realized the ice was not going to last long and it was starting to feel annoying, so I turned right at Omaha and decided to do loops (instead of heading to the Pinellas Trail).  Got back to the house was going to refill the small water bottle and just use that, hit save by accident.

Headed back out for the second loop (these were about 3.7 miles long).

For the third loop, put on a bandana filled with ice around my neck.  That made a huge difference keeping my nice and cool for at least two thirds of the third loop.  Extended out the last loop a little bit past 4 miles.

Heart rate averages for each of the loops: 136, 142, 150

My Vo2 max sank back down again (back down to 46 after holding at 51 for a bit)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
35.350.000.000.000.000.000.0035.35
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