The Long Run

Week starting Nov 13, 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: 25:13:21 (1/2019)

Marathons:

  • Marine Corps Marathon - 3:27:00, Oct 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 0.00 Year: 1866.59
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
57.770.005.000.000.000.000.0062.77
Brooks Launch (black) Miles: 16.72Ghost3 Miles: 13.18Green Silence Miles: 7.23Nimbus 12 (new) Miles: 24.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.650.000.000.000.000.000.006.65

6.65 miles, 55:04, 8:16 pace

Ran by myself this morning.  I made two attempts to get people to run with me.  Jenny says I should do a better job about getting people to run with.  It is sometimes nice to run by yourself to enjoy the solitude.  I wasn't entirely motivated to run this morning but was glad once I was outside with the almost full moon and stars which would soon fade and be replaced with a clear morning sky.

I ran out and back to Trinity Blvd and then continued on the grass next to the shoulder.  I realized on Friday that this was actually a great place to run because it is kind of like running on a trail.  It varies between flat and grassy, to gravelly, sometimes very flat and sometimes uneven.  The trails in Starkey Park are very nice but it doesn't open til 6:30 so I can't always get there, just on the weekends if scheduling permits.

After my run I did some of the usual post run stretching/mobility exercises along with some push-ups, weighted pull-ups, presses, curls, and walking up and down the stairs 5 times carrying the 25 lb dumbbells.  Oh, and then some step ups on and off the bed.  That is all.


Brooks Launch (black) Miles: 6.65
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.020.000.000.000.000.000.006.02

6.02 mi 00:58 09:40 pace

Nice relaxed run with Chris H. in the neighborhood using the classic t-route. Humid out but it actually felt kind of nice. Made the morning extra dewy, kind of misty out.

We had a slight chance of Lisa joining us.  Jenny is thinking of running tomorrow and Friday since she'll be up early anyway.  Hope she has some good runs this week.  We haven't had very many for a while although her Sunday runs usually turn out well - except for the one a week before her marathon.

It was a good opportunity to slow things down today.  My easy run paces have been getting faster but that can be kind of dangerous and sometimes meaningless.  I'm happy that my runs have been feeling good.  I've been keeping the pressure off of myself.  But eventually I need to do some races to see where I'm at.

Going to go a bit longer tomorrow and try to get in some good miles for the  week.


Ghost3 Miles: 6.02
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.070.000.000.000.000.000.0011.07

10.07 mi01:25:14,  08:27 pace

Started with Jenny and Lisa R. out to the water stop, then said bye and headed out for some more miles.

This was a much better run for Jenny than the last time we ran together.  Lisa's knee has been a bit bothersome also so she kept it short also.  But it felt like summer when it seemed like we all ran together every day.

I did some of the run along the grassy part along Trinity Blvd again.  I'm starting to really appreciate it. 

I only had time for some really quick stretching and mobility exercises, no weights or pull-ups or stuff like that.  Was ready and out the door in less than half an hour to drop Andy off at his bus stop.  I did forget my workout clothes for boot camp tonight but Jenny is good about bringing them if I've forgotten.

Received the extension bar I ordered for the pull-up bar I got for my office.  I had bought it because it was half off and it does not need to screw in to the frame.  Still came out ahead even with the extra cost of ordering the bar (Iron Gym).

PM - went to boot camp which was about 1 hour and included about 1 mile of running.

 



Brooks Launch (black) Miles: 10.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.230.005.000.000.000.000.007.23

7.23 mi 00:53:00,  07:19 pace

Tempo Run this morning.

Originally I was planning on just doing an easy 6 mile run from home, but one the people I was going to run with had to cancel and I knew the other person was probably iffy so I cancelled on her and took up Raj on a late invite  for tempo run starting out at Longleaf.

1.5 mile warm up then 5 miles between 6:38 and 6:51.

6:48, 6:50, 6:51, 6:39, 6:38

Also ran with Viviano from Puerto Rico. He had no problem keeping up - it was a medium pace run for him. On the fourth mile I felt really strong, but felt a little bit lagging on the last mile and the other two guys were picking it up.  I didn't want to make it a race so I dropped back just slightly but not far at all.

Cool down about .7 miles. A bit warm for a tempo run, but you get what you get.

Once I got home, as I got out of the car, the sky was a very brilliant pink.  In fact, it wasn't just the sky, it seemed to be the air itself, but it must have really just been the sky.

See here for more and sky pics

A little bit after that a heavy rain came rolling in.

 


Green Silence Miles: 7.23
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.160.000.000.000.000.000.007.16

Happy Friday everyone!

7.16 mi, 01:05, 09:06 pace

Ran with Jenny, Lisa and Kathryn out to the water stop.   I ran back with them a bit until they turned to head home, then I went to Heritage springs gate and then back to water stop.

Stayed relaxed and comfortable.  The weather was surprisingly cooler this morning.  Yesterday after the rain came through the temperature steadily dropped until the afternoon when it started to feel like fall again.

I hope the weather stays like this for a bit, at least through Sunday when Jenny and her mom run the St. Pete Women's half marathon.

After the run, did some mobility exercises, had breakfast, and then had time for some weights and pull-ups as well as a little jump rope practice.   Had plenty of time since Jenny had to get into work and I was taking Thomas to school.

Going to go long tomorrow with a mix of road and trails.  Will start off with a running friend I haven't run with for a while until we get into the park.

Ghost3 Miles: 7.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
24.640.000.000.000.000.000.0024.64

24.64 mi, 03:30, 08:31 pace

Met Keith and Greg at Longleaf and we headed up Starkey Blvd, then we ran to Diane's house for a quick stop before continuing into Starkey Park.

Just before the power lines I stopped to top off my water, then was on my own. Turned left at the power lines and headed north.

It was a beautiful run, nice weather, peaceful, new scenery and lots of wildlife (but nothing dangerous). At 9 miles I was at about a 9:10 average, but my pace picked up especially on the return trip although it felt comfortable and easy. Got to the SR 52 and ran through the park up there before heading back. Ended up with a little extra.

What I didn't realize before is that there is an entirely separate and large park to the north of Starkey Wilderness Park called the Serenova Tract with 18 miles of well marked trails and a campground up at the north end.


After the run, stopped by the Striders area where Karen and David offered me a muscle milk (thanks!) and was able to get a ride back to Longleaf (thanks Denise!). Also, thanks go to Jenny's parents for taking Thomas to bowling so I could go a little extra this morning. I'll find out tomorrow if I ran this too fast or too far, hopefully not!
(I'm going to cut back a bit on miles next week)

I Put up some pics of the trails here.

Nimbus 12 (new) Miles: 24.64
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
57.770.005.000.000.000.000.0062.77
Brooks Launch (black) Miles: 16.72Ghost3 Miles: 13.18Green Silence Miles: 7.23Nimbus 12 (new) Miles: 24.64
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