The Long Run

Week starting Sep 09, 2012

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
48.750.005.001.800.000.000.0055.55
Ghost3 Miles: 10.07Nimbus (green) Miles: 14.27Green Silence Miles: 16.20Launch (black) Miles: 15.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.070.000.000.000.000.000.0010.07

10.07 mi, 01:29, 08:49 pace

Ran with Dan French at Croom, got started from Tucker Hill about 8:00 with some light rain which helped cool things.  This was the first time I've been back to Croom since April for the 50 mile race.

The first part of the trail was like a sandy creek cascading over roots (so just managed a 12:07 first mile). The rest was in pretty good shape. We took the orange trail looped around to Croom Road for about 6.2 miles, then did Croom Road the rest of the way back. I never realized how hilly Croom Road was. Picked up the pace on that portion for a challenging last few miles (last 3 miles were sub-8:00).

I needed this run today and was not sure if I would have run if running alone.

Dan was ready to cancel due to the rain but I got his message late (when I was 15 minutes away), so he changed his plans and came out to meet me.

Got home, stretched a bit, ate, vacuumed, mopped and did laundry, next will be some shopping and maybe a little more yard work.

Ghost3 Miles: 10.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.030.000.000.000.000.000.007.03

Ran in the neighborhood this morning.  Woke up 20 minutes before the alarm to hear thunder but it seemed to be gone by the time I was outside.

7.03 mi, 01:01, 08:37 pace

Early enough start to finish before 7:00. Saw several familiar faces out running this morning. Warm but not too warm, legs felt pretty good after yesterday's trails and hills.

Did a few exercises for stretching, core and a little bit of strength, although not as much as I'd like to do.  But still, better than nothing.

Nimbus (green) Miles: 7.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.770.000.001.800.000.000.007.57

Ran at the Y this morning with the Striders group

7.57 mi, 00:59, 07:47 pace

Showed up a few minutes late and had trouble getting garmin to work, so I was alone starting out. Did the three intervals this morning, a little faster than last week - 5:49, 5:47,5:40 paces (the intervals are about 1km each, more or less).

For my cool down I caught up with the fast girls and ran with them for a bit. Temps were a little nicer this morning.

Green Silence Miles: 7.57
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Just spin class this morning.

Since I did not take Sunday off and I had some things to do around the house, it was time for a rest from running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.630.005.000.000.000.000.008.63

Ran at Longleaf this morning

8.63 mi, 01:02, 07:11 pace

Started out with Joe and warmed up with 2 easy miles, then did a few strides to get ready to go faster.

Did 5 mile tempo run - 6:32, 6:25,6:36,6:35,6:17.

I struggled mentally on the 4th mile - thought it was going to be a lot slower but was able to get back into the groove.  Felt strong on the 5th mile.

Several big puddles to dodge, glad I wore my light this morning.

I had extra energy this morning for some reason as well as the temperature being right at 75 degrees which seems to be a threshold for me between warm and cool.

Green Silence Miles: 8.63
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.240.000.000.000.000.000.007.24

Pretty good start time, right at 5:45, with time to do a small warm up before that.  I've started getting up about 10 minutes before my alarm, each time hoping I still have a couple more hours of sleep but seeing it's only a few minutes.

7.24 mi, 01:03, 08:41 pace

Basic run around the neighborhood. Good to go slower after yesterday's tempo run.

The morning's of running while it is light out are gone for now, to make a brief appearance when daylight saving time ends.  Hints of fall are in the air.

Nimbus (green) Miles: 7.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.010.000.000.000.000.000.0015.01

Longeaf to Starkey Park and Back, start time 5:30

15.01 mi, 02:09, 08:36 pace

Good run with nice weather and a lot of people out running this morning.

Pace was pretty consistent today with the first mile right at 9:00 and the rest of the miles between low 8's and high 8's.  

I tried running today carrying just one water bottle rather than wearing a belt with two water bottles on it.  Worked out pretty good, maybe a little better than the belt.

Ran at times with Joe, Cynthia, Eudair, Jammie, and Victoria. Finished return trip with Cynthia. One last drink stop from Steve's cooler (thank you!).

Launch (black) Miles: 15.01
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
48.750.005.001.800.000.000.0055.55
Ghost3 Miles: 10.07Nimbus (green) Miles: 14.27Green Silence Miles: 16.20Launch (black) Miles: 15.01
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