The Long Run

Week starting Nov 08, 2020

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
60.480.000.000.790.000.000.0061.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.030.000.000.000.000.000.003.03

3.03 mil, 28:52, 9:22 avg

Short run to round off the week of training.  This is one of two weeks with 7 days of running.  Did not run in the morning due to one of Jessica's friends coming to visit for breakfast.

After breakfast headed up to Sweetfield Farms for their corn maze.  We had tickets for 12:00-3:00.  Got there and went right to the corn maze, it took about 45 minutes, a little longer than I thought it would.  It was a pretty fun afternoon.

Stopped by to see Aubrey at her cheer practice and then home.

Finally started my run just before 5:30.  Felt pretty good.  Looked like it might start downpouring as the wind picked up and it grew dark, but made it in time.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.130.000.000.380.000.000.008.51

8.51 mi, 1:16:03, 8:56 avg, heart rate 141 bpm

Week 6, day 1.  Wasn't sure how today would go with no day off yesterday and run later in the day, but I felt pretty good, like any other Monday, maybe better.

Like yesterday, it felt like I was racing against rain, but not much rain came, maybe a few sprinkles hear and there.

Ran a very similar route as Friday, except I took the long way to the Duckslough exit from the neighborhood, over to 54, then down the new trail south a little past Lake Dan (where if I had gone straight from my house would be 2.5 miles out).  I had thought about runing 2 by 4 mile loops so I could grab the water I left out but opted for the Lake Dan out and back instead.

Finished up with 6x100m strides, did ok, maybe still not back completely.

Wore the heart rate strap for the first time in a while.  Gave me a 50 for Vo2 max, right about where it had been bouncing around before.  But, with no speed work I wouldn't expect it to go up much.  Will start some tempo runs next week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.030.000.000.000.000.000.008.03

8.03 mi, 1:11:17, 8:52 avg

Day 2, week 6 - still holding up, out and back run from Westlake Village, Alderman to Omaha and then over to the Pinellas Trail heading north.  Turnaround point was just after the old train tunnel.

First mile 10:24, last mile 8:14

Overall a pretty good run

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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 mi, 45:47, 8:57 avg

Shorter run today so just stayed inside Westlake Village.  Did one big loop of just over 3 miles, then a smaller inside loop about 2 miles.  Got rained on a little bit for the last 10 minutes of the run.  Was thinking maybe I should've done tomorrow's 12 mile run today since I don't know what tomorrow morning will bring with Eta approaching.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.060.000.000.000.000.000.0012.06

12.06 mi,  1:47:00, 8:52 avg

Mid-week long run, week 6 day 4 of the plan.  Headed out from Westlake Village after a small warmup loop, usual route to Crystal Beach Ave and then heading south down the Pinellas Trail until reaching Curlew Road, then did about another 0.3 on Curlew before turning back.  One quick stop at the fountain to top off the bottle and then continued back toward the house.

First mile was 10:17, last mile was 8:15

I was worried that this run might not happen and thought maybe I should have done today's run yesterday as Tropical Storm/Hurricane Eta was approaching.  It turned out it was a pretty nice morning.  There were a bunch of small sticks scattered on sections of sidewalk and a small portion of one side of the trail was flooded, all worked out this time, grateful.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.080.000.000.410.000.000.008.49

8.49 mi, 1:14:45, 8:48 avg

Out and back run from my house, over to the start of the new trail heading south, but before continuing on I dropped off my water bottle, then did a 1/2 mile out and back onto RTJ Blvd for a little bit so I'd get the remaining miles by heading to Keystone and back.  Was another nice morning.

Finished up with 6x100m strides once I got back to my house.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.040.000.000.000.000.000.0016.04

16.04 mi, 2:22:18, 8:52 avg, HR 151 bpm

Almost at the end of week 6 (one short easy run tomorrow).

Start time of 8:14 am, weather was decent.  Decided to try and avoid crossing Curlew Road so I didn't have to wait for the light.  Started with short warm-up loop in Westlake Village, then headed onto Alderman, cut through Eniswood, up Alt 19 to the Pinellas trail entrance near the train tunnel.

Headed south, left on Curlew about 0.25 miles, then turned back and quick stop at water fountain.

Continued on, holding a pretty steady pace and slowly got faster (10:17 first mile, 8:12 last mile).

Today's pace was 24 seconds faster per mile than last Saturday's long run.  I'll take each little bit of progress but still seems like a long way to go, but I've got some time.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
60.480.000.000.790.000.000.0061.27
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