The Long Run

Week starting Sep 04, 2016

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 0.00 Month: 52.54 Year: 959.33
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
50.770.000.000.000.000.000.0050.77
GoRun Sonic2 Miles: 40.32Launch 3 (titanium) Miles: 8.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.310.000.000.000.000.000.006.31

6.31 mi, 1:02:31, 9:54 avg, HR 127 avg, 136 max

Easy paced run up and down Starkey Blvd bike trail for Labor Day (8:00 am'ish start).  Saw Evan and Hope towards the end of their 20 mile run, then joined a small group of the Striders for breakfast at a local breakfast place.  Nice morning and felt pretty good running after the 46 mile race on Saturday.

GoRun Sonic2 Miles: 6.31
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.610.000.000.000.000.000.005.61

5.61 mi, 56:21, 10:03 pace, HR (not today)

Ran with Jamie in the neighorhood.  Conversational pace.

Launch 3 (titanium) Miles: 5.61
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.850.000.000.000.000.000.007.85

7.85 mi, 1:14:21, 9:29 avg, HR 118 avg, 136 max

One of the first fall'ish feeling mornings (although yesterday was pretty nice, too).  Ran with Jamie in the neigborhood.  Ran easy, conversational pace throughout.  I looked at HR now and then but not too much until toward the end. After she split off I picked up my pace enough to raise HR up to 130-131ish so last two miles (1.85 actually) were paces of 8:56 and 8:40

A little bit of lingering soreness in my left quad.  Just one toe a little swollen around the nailbed but looking better now.

GoRun Sonic2 Miles: 7.85
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.530.000.000.000.000.000.008.53

8.53 mi, 1:18:57, 9:15 avg, HR 124 avg, 137 max

Nice morning weather, run starting at Longleaf out and back on Starkey Blvd.  Felt pretty good and thought there was a chance I'd get a new heart rate zone PR but not quite, although still pretty good with several miles under 9:00 pace.  Good to get in some more miles this morning but just missed the Striders coffee, although did have a chance to chat with Marcia a bit.

GoRun Sonic2 Miles: 8.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.840.000.000.000.000.000.004.84

AM - 3.14 mi, 29:58, 9:33 avg

A little late getting out to run. I have a new dog as of last night and the morning was a little bit stressfull at first but worked out.  I waited until the boys got back from cross country practice and I did a short out and back to the water fountain on the golf course.

PM - 1.7 miles

Run/walk with Stella (new dog)  around the neighborhood loop, she is pretty good on the leash.

Launch 3 (titanium) Miles: 3.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.630.000.000.000.000.000.0017.63

Instead of doing my Saturday morning run I watched my boys at their cross country meet.  Weather was slightly cooler than two weeks ago but course seemed a little harder (good amount of single track with muddy sections - several peole lost their shoes in the mud).  Both boys got new PRs.  Andy finished in 19:53.  He also set a new unofficial two mile PR in 12:20 with his old PR for 2 miles (3200m on the track) was 12:30.    Thomas beat his old PR by about a minute with a 23:49

17.63 mi, 3:02:08, 10:20 avg, HR 148, 182 max

I didn't start my run until 2:15 pm, by which time it was 95 degrees (fortunately a few clouds here and there to block the direct sun).  I started out slow and easy.  Switched to 4/1 run/walk about two miles into the run but kept pretty much the same overall pace.  Things started feeling pretty hard just past halfway.  I ran from my house, to SR54, up Starkey Blvd and into Starkey Park on the bike trail just past the Pluto sign to one of the water huts which thankfully had plenty of icy cold water.  I was carrying my camelback which I had loaded up iwth ice but pretty much all gone at the turnaround point.  Nevertheless, I picked up the pace slightly, wanting to get back in a faster time which I did but just barely, 1:32:30 out and just under 1:30:00 back.

GoRun Sonic2 Miles: 17.63
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
50.770.000.000.000.000.000.0050.77
GoRun Sonic2 Miles: 40.32Launch 3 (titanium) Miles: 8.75
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