The Long Run

Wesley Chapel 5K

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Member Since:

Mar 20, 2007



Goal Type:

Boston Qualifier

Running Accomplishments:


  • 1 mile : 5:55 (during 5K 02/2008)
  • 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 - 3:28:12, 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: 5.70 Month: 205.10 Year: 2441.75
Brooks T7 Lifetime Miles: 112.18
Brooks ST5 Lifetime Miles: 403.91
GoRun Sonic Lifetime Miles: 900.41
GoMeb Speed2 Lifetime Miles: 316.82
Launch 3 (titanium) Lifetime Miles: 529.38
GoRun Sonic2 Lifetime Miles: 296.10
Race: Wesley Chapel 5K (3.107 Miles) 00:19:21, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance

Wesley Chapel 5K

19:21, 8th place overall

Beautiful morning, chilliest in a long time.  I talked Joe and Jamie into coming with me.  There were a few more people than last time but still a pretty small group.  Yesterday was a very difficult run for me, feeling tight and slow.  I wasn't sure what I could do today.  I warmed up with some easy miles and a few quick strides but couldn't seem to get the speed I wanted.

Race started and I felt ok but not quite where I usually was.  However I stuck with it and managed to get through the first mile and a pretty good 6:10 pace.  Usually, I would gradually slow down a little bit each mile.  I was running after a very fit looking woman named Lynn who had a pretty good gap on me.  

Second mile was a little bit faster (surprisingly) at a 6:05 pace.  Around the end of the second mile I finally caught up to Lynn and was actually feeling pretty good.

And finally, third mile and I did not slow down.  Managed just a little bit faster at 6:00.9.

I had been looking just at my lap pace but had I known how close I was to my last time maybe I could have managed a little bit faster.

Crossed the line at 19:21 - exactly the same as last time but with very different splits.  I also ran the tangents a little bit sloppier this time so my distance was slightly longer than last time.

Joe came in under 21:00 and Jamie had a PR by 3 seconds at 22:55 (unfortunately she was last place - but didn't seem to mind).

The winner, named Fred, PR'd at 14:35 (last race was 14:53), second place was 15:10 - so definitely one of the faster 5k race around.

Brooks T7 Miles: 5.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
Brooks T7 Miles: 5.70
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