The Long Run

Week starting Dec 20, 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: 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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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to Ukraine's Armed Forces
Miles:This week: 20.88 Month: 54.08 Year: 342.30
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
34.775.004.000.800.000.000.0044.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.070.000.000.400.000.000.005.47

5.47 mi, 46:39, 8:32 avg

Week 12, day 1 of the plan, 5 miles at "easy" pace followed by 6x100m strides.  Did my new favorite 5 mile loop from Foxwood running on the new trail and some on SR54.

I stopped in the house after the 5 miles and Stella licked my watch which saved the first part of the run (5.07 miles) so I had to start it again for the strides which I did up and down the street starting at my driveway.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.155.004.000.000.000.000.0010.15

10.15 mi, 1:17:19, 7:37 avg

Tempo run which was supposed to be 1 mile warmup, 8 mile tempo, followed by 1 mile cool down.  The first half of the run was not so smooth with a quick stop early on to adjust my shoe laces, then a bathroom stop at the turn around.  But, then I felt really good on the return trip.  Once I completed the 8th tempo mile, decided to go one more mile at that pace due to the broken up pieces of the first half.

Tempo splits: 7:35, 7:36, 7:32, 7:36, 7:21, 7:20, 7:06, 6:57, 7:17

Route was up and down Stakey Blvd with a small portion into Starkey Park.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.340.000.000.000.000.000.003.34

3.34 mi, 27:48, 8:19 avg

Short run scheduled, one sort of loop through Westlake Village (not actually a loop shape)

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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

7.03 mi, 59:53, 8:31 avg

Week 12, day 4 of the plan.  The medium long run was only 7 miles this week as it is a cut back.

Ran from Westlake Village, cut through Eniswood and a little north to the Pinellas Trail and then headed south to the crosswalk at Delaware Ave, and then back to the house via Omaha and Alderman.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.070.000.000.400.000.000.004.47

4.47 mi, 38:40, 8:38 avg

Christmas morning run was somewhat chilly and windy as far as Florida goes.  T-shaped route from Westlake Village, east on Alderman and a little on Belcher, then the other way on Alderman and a little bit south onto Omaha, and then back to WLV and south on Lakeview.

Finished up with 6x100m strides.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.110.000.000.000.000.000.0014.11

14.11 mi, 1:58:18, 8:23 avg

Ran from Foxwood over to the new trail by way of Fox Hollow, then headed north and continued on Starkey Blvd bike trail (but made a small detour by the Longleaf pool to grab some water from the fountain).

On the return trip, once I crossed SR54 after stopping at the light, I wanted to get back on pace but ended up running faster than the old pace, so just went with it.  So, last 3 miles were 7:49, 7:45, and 7:23 which brought the average pace down from 8:35 (what it was while about to cross 54) to 8:23 for the final pace.  Felt good to just pick up those last miles for fun without having to concentrate on hitting a specific pace.

After the run, helped Andy put away the Christmas decorations, boxed up and into the attic.  This is probable record time for me to take down the decorations.  I've been know to leave them up until February when I run out of excuses for not putting them away.  Andy is a bit more organized than I am.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
34.775.004.000.800.000.000.0044.57
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