The Long Run

Week starting Sep 09, 2018

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMark's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 23.09 Year: 929.88
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
27.759.634.001.000.000.000.0042.38
GoMeb Razor Miles: 22.69Brooks Launch(lobster) Miles: 9.38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.005.630.000.000.000.000.008.63

8.63 mi, 1:08:32, 7:57 avg, elev gain 134 feet

Earlier this week one of the runs was supposed to be at the slightly faster than easy "aerobic pace", and Saturday's long run which I did on Friday was supposed to have a total of 12 miles at marathon goal pace.  So, for good or bad, I did this run, originally scheduled as 7-9 easy miles, at a bit faster pace.

Ran up Belcher, to Klosterman, then south down the Pinellas Trail until about parallel with PA Ave, then past the Y and into Westlake via the shortcut.  Last 5.63 miles I averaged 7:37 pace.

GoMeb Razor Miles: 8.63
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.940.003.001.000.000.000.008.94

8.94 mi, 1:16:13, 8:32 avg, elev gain 118 feet

I kept on thinking about switching this run with an easy run, but I was supposed to do this harder run, then two easy days, then another hard run.

So, I decided to at least try it.  Also, I had offered to drive Sophia to school if needed but it wasn't so could not use that as an excuse.

Plan was for 4x1200m @10K pace ,followed by 4x400m @5k pace, with 2 mile easy warm up before and 2 mile easy cool down after.  I ran the out and back horse shoe from the Palm Harbor house, down Lakeview to Village Way where it heads west and then north, 2 minute easy jog between, the turn around.  There are a few small rolling hills on this route but it is a flatter stretch than other sections.  I had never run 1200's before, not quite a 1600 but more than a 1k.

Paces: 6:38, 6:44, 6:35, 6:40

After the third one I felt done, 3 is good enough, right?

Bargain was that if I didn't make goal pace for the 4th one I'd skip the 4x400m.

But, I made the paces on all 4.  I dreaded the 400's, what if my legs just don't go?

But, they did go, and was rewarded with an easier feeling and faster 4th one.

Paces: 6:02, 5:55, 6:06, 5:40

Cool down felt difficult at first, then got easier.  Glad I stuck it out and finished, now two days of easy running which I will try to keep easy to be fresh Friday's run.

Also, remembering 9/11 today, where I was what was going on, not forgetting.

GoMeb Razor Miles: 8.94
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.210.000.000.000.000.000.005.21

5.21 mi, 48:42, 9:21 avg, elev gain 117 feet

Easy run day, 4-5 miles on the schedule.  Felt surprisingly good, the slower pace felt nice (sometimes going slower feels clunky but today it had a nice and easy flow).  Did a loop around Westlake with a run up Belcher to Alderman and back into the neighborhood.

Stopped by the bike shop where Jenny works part time to drop off a gift for Tom's b-day, then tried to catch Jamie at home before she headed off to her next trip but just missed her.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.000.000.000.000.005.10

5.1 mi, 46:33, 9:07 avg, elev gain 101 feet

My run was a little bit faster, similar route to yesterday but more less zig-zagging and more of a square shape.  It wasn't a bad run it just felt like a little more work than what an easy run should ideally feel like.

Tomorrow's run will be a bit tougher.

In the evening (6:00ish) went to Palm Harbor HS to watch Jacob run the cross country meet there.  Got there when the girls race was going on, still a bit hot out but course seemed like it had a decent amount of shade.  Boys race started, went over to 1 mile marker.  Jacob came through at about 7:06.  Just before they got there though, there was some sort of a warning siren.  Turns out they have lightning condition detectors on the roofs which went off, so they soon shut down the race so the boys race was canceled.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.384.001.000.000.000.000.009.38

9.38 mi, 1:17:48, 8:17 avg

Today's workout 4 miles @ half marathon pace, 2 minute rest, 1 mile @ 10k-half pace.

Weather was high 70's by the time I got started.  Parked at the Longleaf church, warmed up a little bit then started the two mile warmup where I would also scope out the Starkey Blvd bike trail for large puddles and other possible obstructions.  The road closure from last time was fixed and there were just two puddles, which I could start after passing them.

Started the tempo portion, was supposed to do around a 7:08 pace, but my legs were not doing it at first, I couldn't get out of the 7:10's-7:20's.  Wanted to scrap it or try and rearrange it but Sunday's run itself would be challenging so I couldn't retry this on Saturday.  So, just go with it and see what happens and put the effort in even if the pace is coming up short.  So, got through the first mile at 7:15, then it started to click and did the second mile in 6:59, and then I was at the turnaround, 7:06 for mile 3, and a good finish of 6:53 for the last mile.  But it felt pretty hard and my desire for a strong finish had me feeling like I would not be able to do the faster mile.

But, I did it somehow, starting out barely making the half marathon pace I got a little faster and did the faster mile at 6:45.  

Did the cool down by running south until almost reaching SR54, and turn left towards the Circle K until I was far enough in to get two miles by the time I got back to the church.

Headed back home to shower and hang out with the cats while stretching before heading to work.

Brooks Launch(lobster) Miles: 9.38
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.120.000.000.000.000.000.005.12

5.12 mi, 43:46, 8:33 avg

Started the run at 11:30, temperature was already 90 degrees, but the clouds, the very light breeze and the trees helped.  I was dreading how bad it might be, but when I hit the first mile at 8:53 I knew it would be alright.  Like earlier in the week, today's easy run felt easy.  Ran most of the t-shaped route in Foxwood and near Fox Hollow golf course.

Earlier that morning drove up to Suncoast Technical HS in Brooksville to watch Tom at the cross country meet.  The very light breeze had not started yet and I was getting soaked in sweat just standing around.

After the run, went to Jenny's house and drove down with Andy to the truck topper store to get a new bed cover for his truck.  Went to the same place I had gone 6 years ago when I needed something to cover the back so I could do the 1000 Islands road trip with the boys and Sammy.  Slowly, the cover was falling apart and one day two of the four clamps failed and a strong wind blew it off the back.  The new cover has six sturdier looking clamps holding it down so hopefully will last more the 6 years.  On the way back had lunch at Frankie's Patriot BBQ for lunch.  I don't get down here as much as I'd like.  Frankie was a member of our armed services who died in battle serving our country. His dad then left the corporate world and opened up this restaurant in honor of his son and others who have served.   The food they serve here is some of the best BBQ around.

GoMeb Razor Miles: 5.12
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
27.759.634.001.000.000.000.0042.38
GoMeb Razor Miles: 22.69Brooks Launch(lobster) Miles: 9.38
Debt Reduction Calculator
Featured Announcements