The Long Run

Recent Entries

Previous WeekHomeJoin 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 View
Graph View
Next Week
15% off for Fast Running Blog members at St. George Running Center!

Member Since:

Mar 20, 2007



Goal Type:

Boston Qualifier

Running Accomplishments:


  • 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: 29:03:39 (6/2013)


  • 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.



Dad of  two awesome kids.

Also, have one wonderful brown dog named Sammy and just added a grey tiger cat 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:

Miles:This week: 20.79 Month: 66.44 Year: 1118.65
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 473.59
Brooks Pure Flow Lifetime Miles: 152.32
Brooks Launch(lobster) Lifetime Miles: 583.63
GoMeb Razor Lifetime Miles: 264.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance

9.33 mi, 1:21:11, 8:42 avg, elev gain 172 feet

Yesterday was rest day, which I needed, today was back to hitting it pretty hard.  2 easy, 5x1km @ 10K pace, then 5x200m @5k pace.  

It was already fairly warm even though it was just getting light, but it at least felt a little bit cool.  Shortly into the warmup I soon realized the cool feeling was deceptive.  The repeats didn't seem like they would be too bad, and looking over the numbers I was just a little bit slow on tow of the first three (goal pace was 6:48), but I felt like it wasn't going well, wanted to quit, but then ending up doing the last two a little bit too fast.  Other small snafu was that I could not figure out how to get my garmin laps set up for 1km, so had to settle for 0.65 miles, no biggie.

Paces: 6:52, 6:54, 6:48, 6:23, 6:23

200's were a little bit faster then goal pace but felt great.  When I finished the last 1k repeat, I was in no mood to crank out the 200's, but fortunately, they were on the schedule so I did themm and glad I stuck it out.

The run was a little hillier than I would have liked but I wanted to stay in Westlake so I'd be near the nice water fountain outside the pool with the very cold water.

And in very sad news, I actually kicked a squirrel this morning.  Of course by accident, but still.  They usually do that indecisive move of running one way or the other really fast until finally getting out of the way.  Well, this poor little squirrel was not quite as fast and was taking a more casual approach assuming I'd go around him/her and I assumed we'd miss each other.  But we didn't, my foot made contact with the squirrel, putting the little creature slightly airborne but not too high, before landing and running away.


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

11.46 mi, 1:41:15, 8:50 avg

Today's run was 60 minutes easy, followed by 10x(1min 5k/1min MP), then 20 minutes easy.  At first it didn't sound bad but then I realized it might be kind of rough.  84 degreees, some clouds and fairly shaded course mostly in Westlake Village.  First part easy felt a little harder and that was even with backing off the pace to adjust for heat index.

After the easy part, topped off my handheld, took a gel, then got started.  Speed portion did not go great, not a total disaster in that I did all 10 repeats, but fell way short of mainining "marathon pace" for the minutes between 5k pace.   I did what I could.  5k pace portions were not quite what I hoped for.  But the main thing was I did not give up.

Last 20 minutes of "easy pace" after the intervals felt better and was a little faster than the first 60 minutes of easy pace.

It definitely feels like I'm out of my rut.

Brooks Launch(lobster) Miles: 11.46
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
Brooks Launch(lobster) Miles: 11.46
Debt Reduction Calculator

Featured Announcements