The Long Run

August 20, 2019

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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: 0.00 Month: 120.53 Year: 1146.99
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

  1. 6.89 mi, 1:05:13, 9:28 avg , elev gain 84 feet (road)
  2. 1.20 mi, 8:35, 7:11 avg (road)
  3. 3.33 mi, 24:00, 7:13 avg (treadmill)
  4. 2.16 mi, 20:02, 9:16 avg (road)

This run wasn't the simplest but I think it came out ok.  It was supposed to be 60 minutes easy, followed by 8 *(2 min 10K pace, 2 min marathon pace), and then 20 minutes easy.

Alarm was set for 6:00 so I could be up and running before 7:00, but I hit snooze a couple of times and before I knew it, it was after 8:00.  Weather app said it was 83 degrees already in Palm Harbor.  Thought about Trinity and running on Starkey where it was 77 degrees, but would soon be over 80 within the next hour.  I was debating what to do, time went by and after stepping outside it didn't feel so bad.  There was good cloud cover and a little bit of a breeze.  First 60 minutes would not be so bad.  I decided I'd run relaxed and easy for the 60 minute portion, head back to the house where I'd have a cooler of cold drinks and ice sitting out and then try a couple repeats and if it didn't seem like it was going to work , finish up at the treadmill on the Y.  But, the Y doesn't open until 11:00 on Sundays, so there'd be some time to kill in between.

So, the first 60 minutes went really well. Headed out of Westlake, turned onto Nebraska and then down Belcher until a little past 3 miles, then turned around.  Light was taking a while when I came back to cross Tampa road, so I took a left and crossed it at 19th street and used that road to head north, then ran past the Y and through the cut through back into Westlake.

Then I tried some of the speedy stuff which actually seemed to go ok at first.  Problem was, I wasn't quite hitting the 10k pace even though I felt like I was putting in the effort, and then when switching to marathon pace, was running too fast.

I thought about sticking to it on the road and debated back and forth then finally decided I'd try the treadmill so I could get used to switching the paces back and forth by pressing some buttons.  I'd still have to do the work of moving my legs, but I wouldn't have to worry about not hitting the paces.

So, I walked the dog, did a few odds and ends and pretty soon it was almost time for the Y to open.  Got there and started just after 11:00.  At first it felt pretty hard, but after 3 or 4 of them started feeling better, when I hit the 5th one I knew I had it, and then the 6th one was over.  Thought about doing a 7th one as a compromise for the broken-upness of the run, but was fairly satisfied it was still a good run.

Ok, one more thing, 20 minutes easy.  I stepped back outside, ran 10 minutes out and then returned back to the parking lot.

Didn't quite nail this run but was better than a month ago and it was supposed to be 10x(1 minute 5k, 1 minute MP).

GoMeb Razor Miles: 13.58
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