The Long Run

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
28.850.008.491.000.000.000.0038.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.170.000.000.000.000.000.004.17

4.17@9:55   HR 131 bpm

One loop around Westlake Village and then up and down Lakeview to get 4 miles for the morning.  Heart rate still a little high for the pace but acceptable.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.110.000.000.000.000.000.005.11

5.11@9:45   HR 131 bpm

A little farther and faster than yesterday , this time on the Starkey Gap Trail southbound from Trinity trailhead.  Heart rate holding steady vs yesterday.

Maybe try some speedwork yesterday, one of the marathon taper workouts to "reverse taper"

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.310.002.251.000.000.000.007.56

7.56@8:20  HR  152 bpm

Workout Wednesday, reverse taper.

Where to start back with speed? Picked one of the last taper week workouts to start back at it.  3x1200m @HMP, 4x400m@5k pace

Ran in Westlake Village, 2 mile warm up, then did the 1200s in paces of 7:13, 7:09, 6:55

Three minute jog between each one.

Then the 400s - 6:24, 6:24, 6:24, 5:52

Pretty consistent the first three, then got off to a speedier start on the last one so just held onto it.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.600.000.000.000.000.000.005.60

5.6@9:53   HR 131 bpm

Back at easy today.  Did not sleep well last night (had gone out to eat twice yesterday, lunch and dinner, too much to eat).  Heart rate staying a little bit higher than before the marathon.  Two loops inside Westlake Village, fall feeling for the weather this morning.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.630.000.000.000.000.000.004.63

4.63@9:56,   HR   132 bpm

Nice weather, felt good but legs were a little slower today.  Southbound Starkey Gap Trail out and back from Trinity Blvd.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.030.006.240.000.000.000.0011.27

11.27@8:00   HR 154 bpm

I really wanted to run a race, 5k or 10k.  Short term goal to get back under 21:00 and after that work my way back to sub-20:00  (last sub-20:00 was Father's Day 5k in 2017).  There was a 10k in St Pete but I missed the online registration and wasn't sure if race-day would be sold out, so I decided just to try a 10k time trial.  Also, just got new running shorts - half tight style with a pocket big enough for my phone and a couple of smaller pockets (actually, almost big enough for my phone).  Weater was first sub 70 degree morning in a while.

Starkey Blvd bike trail.

Warmed up with two easy miles, then got going.  Wanted to hit a 7:10 pace but right away it was a struggle.  After about 1.2 miles ran into Daisy, stopped and said hi, ok so much for straight through tempo run/time trial.  Could've kept going without the stop but head wasn't there.  Got going again, this time better, but took one more break with about 2.6 miles left, so this ended up being 3 segments.  Apart from the stopping, got the miles in at least.  (7:35, 7:14, 7:12,  7:14, 7:19, 7:14, 0.24@7:10).

The average comes out to around 7:18 per mile, which is right around what I had targeted for "10k pace" during this last training cycle.  The fastest 10k I've done in recent times (fall of 2019) was 7:10 pace (just after training cycle for Cleveland Towpath marathon). 

Took it easy during the next mile but felt easier than usual so ended up with 8:21 pace, then did 7:56 feeling smooth.  Finally, for the last mile, pushed it a little, another 7:55 would've felt comfortable, did 7:31 which was pushing it.  Felt good about the ending at least.  

Shorts worked out really well, no bounce at all.

Will find a 5k soon.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
28.850.008.491.000.000.000.0038.34
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