The Long Run

Week starting Sep 04, 2011

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 14.25 Month: 219.54 Year: 2076.51
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
35.530.000.000.000.000.000.0035.53
Brooks Launch (black) Miles: 6.90Nimbus 12 (new) Miles: 18.38Brooks Launch Miles: 6.25Green Silence Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.900.000.000.000.000.000.006.90

Starkey Park 6.9 mi 00:54 07:49 pace

Went to Starkey and headed out with Dixie, Keith, Mike, Andrea, Eudair and some others. Pace felt kind of quick on the way out, but I did not have a garmin on so wasn't quite sure what I was running. Turned around with Keith, Andrea and Melanie and started feeling better and more relaxed on the return trip so picked it up a bit. Ran to where we started but I was off by 0.1 miles, but close enough still.

This was one of the best runs I've had in quite some time.  And it was of course a lot of fun to see and run with so many good runner friends.

I did feel a bit tired after the run, but fortunately it was just going to be a nice relaxing day.

Except for 7:15 when I went to Jenny's boot camp class which was held in doors due to the rain and was 3 weight circuits, each repeated three times.

Brooks Launch (black) Miles: 6.90
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.550.000.000.000.000.000.005.55

5.55 mi 00:48 08:37 pace

I ran with Jenny and Chris H. . Light rain which kept things cool. Felt pretty good throughout.

 Trying to do a repeat of last week's injury free training!

Nimbus 12 (new) Miles: 5.55
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.250.000.000.000.000.000.006.25

6.25 mi 00:57 09:04 pace

Awesome weather while running with the fun bunch of Jenny Lisa R. Chris H. and Kathryn L. We all ran together until Kathryn and I split off from the group a little early to head back. 

Brooks Launch Miles: 6.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

4 mi 00:39 09:45 pace

Friday discombobulated run with (in order of appearance) Kathryn L. Carin Z. Jenny Lisa R. and Nicole S. Great weather this morning, nice easy pace and a bonus gel from Nicky who was passing them out at the water stop! Distance is very approximate for hopefully the last day.

One more run this week - I'm going to try for 12 to see how that feels.   Also, my PT told me to try some faster miles to see how my hip holds up.

Green Silence Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.830.000.000.000.000.000.0012.83

12.83 mi 01:48 08:24 pace

Drizzly run starting out with Chris H. and Eudair from Longleaf. Kept a nice steady pace to 7.5 miles while I ran with Chris then turned around.  I stopped briefly to stretch and retie my shoes.  Once I was at the park exit I picked it up and decided to try and hold it under 8:00 pace.  I did a pretty good job of holding the pace, but it did feel harder than I remembered.  Fortunately, the minor pain did not ever worsen, it might have even felt better as I went faster or maybe I didn't notice it.  I felt more limited by my aerobic capacity than by any pain, but at least it is not all gone.

After I hit 12 miles (which was my original planned distance), I found myself going ever faster.  I hit the lap button just after a half mile of the faster pace so I could have something starting with a 6.  Backed it down for the last 0.3 miles.

Splits: 9:18, 8:59, 8:53, 8:56, 9:00, 9:01, 9:04, 8:44, 7:29, 7:38, 7:22, 7:17, 6:59 (.52), 7:48 (.30)

After the run, I took Thomas to his first day of bowling, then as soon as we got home headed out to Universal and downtown Disney for his birthday.  Quite tired at the end of the day.

However, I woke up the next morning and did not feel sore which I had been worried about, so I guess I held up and did not injure myself.

Going to continue around the same miles for a bit with a very gradual build up.

Nimbus 12 (new) Miles: 12.83
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
35.530.000.000.000.000.000.0035.53
Brooks Launch (black) Miles: 6.90Nimbus 12 (new) Miles: 18.38Brooks Launch Miles: 6.25Green Silence Miles: 4.00
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