The Long Run

Clearwater Marathon

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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: 29:03:39 (6/2013)

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  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: 20.26 Month: 95.22 Year: 1732.29
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 776.70
GoMeb Razor Lifetime Miles: 446.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
118.0136.366.002.500.000.000.00162.87
Green Silence2 Miles: 62.23Glycerin (red) Miles: 38.45Asics Cumulus Miles: 36.85Brooks ST5 Miles: 25.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.060.000.000.000.000.000.006.06

6.06 mi, 01:03, 10:24 pace

Ran at Longleaf w/ Jess. Good easy paced run. Headed to Disney for the day after the run with the kids and meeting up with my brother and his family.

Green Silence2 Miles: 6.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.071.000.000.000.000.000.0015.07

15.07 mi, 02:08, 08:28 pace

Ran with Renee and Cynthia at Spring Lake. Added on a second loop around the lake at the end to get to 15 miles. Chilly morning to start but perfect for running. Breakfast at Country Kitchen after the run, then home and packed up for camping at Ft De Soto

Glycerin (red) Miles: 15.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.270.000.000.000.000.000.0010.27

10.27 mi, 01:27, 08:27 pace

Classic start out slow (10:05) and finish strong (7:30's). Cool, a little humid Monday morning, get going and chip away at the 10 mile run. Nbhd loop, golf course and out and back on grassy Trinity Blvd shoulder. Having a schedule can be a gift sometimes, I don't think I would have felt up to ten miles this morning if it wasn't on the schedule.

Asics Cumulus Miles: 10.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.200.000.000.000.000.000.0010.20

10.2 mi, 01:22, 08:00 pace

Chilly run (35 degrees), actually not too cold when running with the wind. Started out for a bit with Beka, Jason, and Jean and ran a bunch with Rudy and Joe. Did 7.3 while at the Y, chatted a bit post run over some coffee, and then went home and finished up, hoping it would warm up when it got lighter out, but instead was the same but windier. Oh well, this is as bad as it gets here so I'll just deal with it.

Green Silence2 Miles: 10.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.040.006.000.000.000.000.0010.04

10.04 mi, 01:15, 07:30 pace

Ran from my house, onto SR54 to Starkey Blvd for my warm up and then did the tempo portion up and down the Starkey Blvd bike trail.

Tough tempo run, chilly wind, them warm because of the layers, but did the job. Warm up 1.7 miles, then 6:52,6:44,6:34,6:41,6:35,6:29, followed by 2ish easy miles.

It's always hard starting out alone in the chilly wind and still dark out but feels much better once it gets a little light out.  Felt great the rest of the day after getting this run checked off.

Brooks ST5 Miles: 10.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.550.000.000.000.000.000.004.55

4.55 mi, 00:39 08:29 pace

Out and back run, a bit onto Trinity Blvd. Much warmer this morning, a few sprinkles. Very nice for running.  I started out a bit later than usual so had to cut it a little bit short but still was able to at least get something in.

Glycerin (red) Miles: 4.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.660.000.000.000.000.000.009.66

9.66 mi, 01:26, 08:53 pace

Ran in the neighborhood with Joe. It was definitely the nicest running weather all week (yesterday was the second nicest day but had a little bit of rain).

Asics Cumulus Miles: 9.66
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.017.000.000.000.000.000.0015.01

15.01 mi, 01:58, 07:51 pace

A bit humid this morning, started with Renee, Cynthia, Joe and Jamie (who had started earlier). I went out 5 miles with Jamie, then kept going to 7 miles at an easy pace, then turned around for a 7ish pace for the return trip: 7:00, 6:57,6:54, 6:49,6:51,6:54,6:46

then one more mile easy pace for cool down. Stop at Dunkin Donuts after the run for coffee and recovery carbs (i.e. donut and chocolate milk)

Can't believe marathon is in a little over a week, I'm hoping for a pleasant surprise but will just go out and see what I can do.  Can't believe last marathon was April 2011

Green Silence2 Miles: 15.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.400.000.000.000.000.000.001.40

1.4 mi, 00:13:00, 09:17 pace

Ran out to the blue park and back with the boys, in the evening.

Brooks ST5 Miles: 1.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

4 mi, 00:43, 10:37 pace

Nice, easy paced run at the Y with Jessica. A few sprinkles at the start with threats of heavy stuff which never came down.  Had thought about doing the treadmill because of the rain but turned out to be the right call to risk it.

 

Brooks ST5 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.600.000.002.500.000.000.005.10

5.1 mi, 00:42, 08:14 pace

Hotel treadmill in Marietta, GA

A little bit short of my goals this morning, was supposed to do 6 miles, with 3x1 mile at 6:03. Miles were more like 6:15-6:20 and cut the last one short, not going to kill myself so close to the race. Was feeling a little run down from the travel.  Still a good work out.

Brooks ST5 Miles: 5.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.000.000.000.000.005.10

5.1 mi, 00:53, 10:18 pace

Easy paced run with Jessica at Longleaf. Chilly but warmed up nicely after a mile or so.

Asics Cumulus Miles: 5.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.602.000.000.000.000.000.004.60

4.6 mi, 00:36, 07:47 pace

Ran in the neighborhood.  One last shakeout for the legs. Warm up mile, then two goal marathon pace miles, followed by a cool down. Crisp 39 degrees this morning.

Green Silence2 Miles: 4.60
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Race: Clearwater Marathon (26.2 Miles) 03:16:17, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.360.000.000.000.000.0026.36

3:16:21(gun, chip was 3:16:17), 6th overall, 4th male.

Ran the Clearwater marathon today, my 12th marathon after nearly 3 years of not running one. Wasn't sure exactly what to expect, but the weather was good and I was injury free. Started out a bit fast (in retrospect, but not so fast as it was out of my goal range) - first two miles were 7:12 and 7:05 (downhill on a bridge), next two miles were 7:30's (on a section that I usually slow down on when running the half). Next 12 miles were all under 7:30 (between 7:10 and 7:24).

I was following a guy through Sand Key park wearing an IronMan t-shirt who made me realize I was getting sloppy with the tangents. I ended up passing him finally about mile 8. When I passed him, I seemed to pick it up a bit. I hadn't been feeling strong before that but decided to just go a little faster and see what happened. Just before mile 10 was the Strider manned aid station who gave me the best cheer ever. After passing IronMan, I did not see a single runner until almost mile 14 when crossing the Park Blvd bridge back to the mainland. It was great to see the Cynthia support crew at mile 13 - Renee and Jorge.
Between the bridge and the Pinellas Trail (miles 14-17) I was running pretty strong and feeling good. Unfortunately, at about mile 17 I started getting my first leg cramps, left calf which started getting worse, almost halting me a few times, so I eased back a bit. Once I did that I was passed by three people. There was a man and a woman that I thought were running together (but later found they were not), and some guy without a shirt. Now and then I'd start to pick it up and the man and woman would seem closer but then disappear.


I had a few miles which were just under 8:00 and did my best not to slip despite the cramping.
Finally, with about a half mile to go I passed the guy who was running with the woman, but by this time he was alone. Coming up the base of the Clearwater bridge and then down the helix, I picked it up to make sure I didn't get passed again, with the final kick at a 6:17 pace.


It felt great to get back out there and go through the highs and lows of running a marathon. I'll blame some of the cramps maybe on running in shoes which were too light and maybe too many miles, but I'm sure most of it was training and just how the day worked out.


I saw several of my friends finish, Cynthia's first marathon, Rob, Stan who got PRs and Joe who cut off about 7 minutes from his last marathon (although I just missed seeing him). Bonus was a 3rd place overall plaque for male finishers (but I think I might need to give it back since looks like I was fourth place, or first masters).

Splits:

  1. 7:12,
  2. 7:05,
  3. 7:30,
  4. 7:30,
  5. 7:22,
  6. 7:24,
  7. 7:18,
  8. 7:21,
  9. 7:17,
  10. 7:18,
  11. 7:23,
  12. 7:23,
  13. 7:10,
  14. 7:14,
  15. 7:12,
  16. 7:21,
  17. 7:35,
  18. 7:33,
  19. 7:38,
  20. 7:44,
  21. 7:55,
  22. 7:36,
  23. 7:54,
  24. 7:42,
  25. 7:41,
  26. 7:30 and 0.27@6:17

(plus there were a few times (3) were I hit the lap button to resync with the mile markers).

The race director advertised the certified length as 26.34, so 26.36 was pretty good as far as tangents go.

Green Silence2 Miles: 26.36
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.580.000.000.000.000.000.002.58

2.58 mi, 00:23 , 09:03 pace

Neighborhood run.

Decided to not put off running another day. Calves much better than yesterday and just a little soreness in left quad hanging on. Chilly but pretty good feeling run.

Asics Cumulus Miles: 2.58
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.560.000.000.000.000.000.005.56

5.56 mi, 00:49, 08:43 pace

Chilly breeze, legs feeling pretty good this morning, maybe close to 100%. Ran in neighborhoods.

Glycerin (red) Miles: 5.56
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.800.000.000.000.000.000.004.80

AM

3.22 mi 00:28 08:44 pace

Easy out and back to water stop. Slept in a little bit later than planned and thought about skipping my run but this was better than nothing. And maybe I will run later today.

PM

1.58 mi 00:17 10:48 pace

Ran with the boys. Half mile warm up easy pace, then 8 sprints (about 20 seconds) with easy jogs back to start.

Brooks ST5 Miles: 4.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.210.000.000.000.000.000.007.21

7.21 mi ,00:57, 07:56 pace

Ran with the Striders. Easy first mile pace, then picked it up then ran a few miles 7:30-7:50. Cool and humid from the fog.

Glycerin (red) Miles: 7.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.100.000.000.000.000.000.004.10

4.1 miles, 37:34, pace 9:09

It was raining out this morning, and of course dark, but at least it is not snowing.  Contemplated not running then bargained to just run out a half mile and then back and see how the rain was.  Went out 2 miles and back instead, rain was steady the whole time but it really wasn't all that bad. 

Maybe run a little later tonight with the boys.

Asics Cumulus Miles: 4.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.060.000.000.000.000.000.006.06

6.06 miles, 47:25, 7:50 avg pace

Chickened out and ran on the treadmill.  It had been raining all night and didn't look like it would stop, but when I pulled into the Y parking lot it finally seemed to stop.  Would have been decent to run outside.

But, the treadmill wasn't all that bad and there were several other of the Striders who were already there and Jessica joined me on the treadmill next to mine about half way through my run.

Right foot has been bothering me, shifting between big toe and a little bit to the right, ok once warmed up.

Glycerin (red) Miles: 6.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.140.000.000.000.000.000.005.14

5.14 miles, 43:10, avg pace: 8:24

Unappealing morning for running.  Was going to meet Jamie for one last run before her marathon but she wisely chose to stay in and not risk getting sick.  I slept in a little bit longer then went out finally for 2 miles, stopped back at the house to wake up Thomas so he could finish his homework, then back out for 3 miles.  Still raining for the last part but at least it had gotten light out.

Asics Cumulus Miles: 5.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
118.0136.366.002.500.000.000.00162.87
Green Silence2 Miles: 62.23Glycerin (red) Miles: 38.45Asics Cumulus Miles: 36.85Brooks ST5 Miles: 25.34
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