The Long Run

Croom Zoom 50K

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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
158.5229.720.000.000.000.000.00188.24
Nimbus15 Miles: 7.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.620.000.000.000.000.000.007.62

Ok, trying to get back on track with blogging.  The more I blog, especially on this blog, the better my running seems to go.

First run of the year.

7.62 mi 01:02 08:11 pace

Simple run in the neighborhood but I didn't feel like running and thought I wouldn't enjoy it but knew I had to. Why do I always think that? Run was good. Cool humidity, slow start until I built up some momentum. 50K tomorrow here I come.

Nimbus15 Miles: 7.62
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Race: Croom Zoom 50K (31.068 Miles) 05:29:19, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
31.590.000.000.000.000.000.0031.59

Croom Zoom 50K Trail race report

31.59 mi 05:30 10:26 pace

This was my second time running this race. Three years ago this was my first ultra marathon and first big trail race. I ran it in 2012, that year it started at 7:00 am (optional) or 6:00 am and it was the coldest day of the year. This year, it was about 70 degrees, start time 6:00 am. I had no race anxiety going into this one but had developed a non-stop runny nose two days earlier for which I had to break down and resort to sudafed (the good stuff you have to ask for behind the counter).

First mile - this one is the easiest. It is 70% on unpaved but hard surface road and mostly downhill, then turns onto a softer fire road. Of the dark miles it's the lightest one because the starting group is together, so everyone's headlamps sort of pool together. (8:52 pace)

Miles 2-7 were the mainly dark miles, going from pitch black, to the first hints of light through the trees to full light. I had one headlamp and a handheld light, hoping to make it through this section without tripping on a root or a rock. I mainly stayed behind people (miles 2 and 3 were in the 11's which included the very rooty section up tucker hill, then 4,5,and 6 were low to mid 10's). Finally, just before mile 7 point it was fully light and I decided to pull ahead of the three people I had been following in a comfort zone and was finally under 10:00 (9:55).
Miles 8-12 finish up the first big loop. The next 4 miles were in the low 9's, felt pretty good but also maybe a little worried I was exerting myself. The 12th mile was another trip back up tucker hill and a brief stop to ditch my hat and handheld light.

Miles 13-19 were all pretty good, mainly in the 9's with two miles in the 8's. Things were still going pretty good until about mile 20. I started having this feeling that one of my ankles was going to give out from under me (how am I going to finish this?, please go away unexpected ankle problem!!).

Miles 20 and 21 were in the mid 10's, those "easy" 9ish miles had disappeared and my heart rate had climbed. Mile 22 was another climb up tucker hill and a quick stop to grab a muscle milk as well as some encouragement from RD Andy Matthews who always makes me feel good by publicly announcing that I'm a Western States 100 finisher. Also some good-natured ribbing from trail running zen master Patrick Bene.
So, I finish up mile 22 someplace early on the start of the third loop. The first half of the big loop is peaceful, the runners are far and few between. My legs are aching and it's difficult to keep going. I want to quit but no I can't, it's not an option but I still want to. I calculate how long it would take me to fully walk it (too long), how about 15 minute miles, or 12 minute miles? I settle on goals of 12 minute miles doing a 3:1 run/walk strategy with adjustments for hills as needed. I pass a woman walking at a brisk and determined pace who seems to be fully enjoying the day. I'm going to do that if I have to. The new goal works and the running feels easier (but still a struggle). I count down the miles until I'm finally climbing up Tucker hill one last time and can hear people at the finish line. I come charging in, greeted by my own personal cheering squad of Jessica and her three kids who made the drive up just to see me finish.

Nice to see Clark and Cindy at the finish who had done the 25K. Saw Rob Fulton finish - he hadn't run at all for three weeks, had been battling a cold and his garmin fell apart but he still finished.

In addition to thanking Jessica for driving up and Andy Matthews for being an awesome race director and great guy I'd also like to thank the kid at the 5 mile aid station who rang the cowbell every time I ran through there. Also impressed that the woman who was running behind me during the dark miles knew which shoes I was wearing (Pearl Izumi Peak II's) and complimented them. They are pretty nice shoes, light enough to not feel weighed down but tough enough to protect from roots and rocks (thanks for recommending them to me Scott Vaughn back during the good 'ole days of Suncoast Running).

Splits: 8:52, 11:09, 11:43, 10:20, 10:34, 9:55, 9:12, 9:18, 9:07, 9:52, 11:18, 9:20, 8:43, 9:37, 9:18, 8:55, 9:37, 9:44, 10:26, 10:41, 13:38, 10:59, 11:20, 12:05, 10:17, 11:07, 11:26, 10:36, 10:39, 11:53, 0.59@12:56

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.250.000.000.000.000.000.003.25

Ran in nbhd, trying shake off "marathon legs" from Croom Zoom 50k, I think it helped.

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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, 31:12

Ran at the Y with the Striders

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.580.000.000.000.000.000.006.58

58 minuts, 8:46 average

Feeling a little run down today, felt better as I warmed up.

Ran from my house out to Trinity Blvd for a bit then turned back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.180.000.000.000.000.000.006.18

6.18 mi, 47:34

Ran in the nbhd

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.090.000.000.000.000.000.004.09

4.09 mi, 34:15, 8:22 avg

Ran in the neighborhood.  Trying to get my head and chest cleared out.  It helped.  I wasn't as slow as I thought I'd be.  First mile was 9:16 which is pretty good for a first mile easy run (they can sometimes be well over 10:00)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.410.000.000.000.000.000.006.41

6.41 mi, 48:43

Ran at the Y with the Striders.  Mostly ran easy but did the three "classic" Tuesday intervals which vary in length but are more or less about 1km each.  Felt a little better today than yesterday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.403.500.000.000.000.000.006.90

6.9 miles, 53:54

Ran at Longleaf with the Striders.   Easy warm up of just over three miles, then picked up the pace.  Brought down the 4th mile to 7:20 then did next 2.5 miles at a bit under 7:00.  Practiced gradually increasing the pace from a slower pace rather than immdiately jumping on a new pace just to remind myself I don't have to get continually slower if I feel like I've gotten into a pace rut.

Wore new shoes I just got - Skechers GoMeb Speed 2

This was a good run considering how the last week ended with a cold, feeling run down and some chest congestion.  Feel like I'm mostly back now and ready for Sunday.  Clearwater marathon here I come again.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.810.000.000.000.000.000.003.81

3.81 mi, 8:14 average pace

Quick run in nbhd, day before Clearwater Marathon

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Race: Clearwater Marathon (26.219 Miles) 03:27:04, Place overall: 16, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.220.000.000.000.000.0026.22

Clearwater Marathon Race Report

(better late than never)

(Garmin stats: 26.46 mi, 03:27:06, 07:49 pace)

Miles 0-5: 7:50, 7:20, 7:27, 7:30, 7:09

Last year I ran the first mile too fast, so this year I was hoping that if I ran the first mile a little slower I might have a better overall race.  I also had a goal to make the first mile the slowest mile of the race.  Other problem I had last year was cramping in my calves starting about mile 17, goal was to avoid that also.  First goal was easy enough except I had to run a little faster than I wanted after stopping to retie one of my shoes.  First mile finishes at the top of the Clearwater memorial bridge and then has about a 1/3 mile downhill for the start of the second mile, so it felt easy to get onto a faster pace.  Third mile was flat and fourth mile was mostly flat except for the end where it finishes part of the way up the Sand Key bridge.  Fifth mile had a good section of downhill on the bridge followed by the big group of Striders manning the Sand Key water stop, loudest cheering second only to Boston near Wellesley College.

Miles 6-16: 7:24, 7:26, 7:25, 7:20, 7:27, 7:32, 7:32, 7:16, 7:26, 7:29, 7:48

These were all pretty good miles.  I was running behind a pack and feeling pretty good, eventually caught up to many of them.  I went over the Park Blvd bridge back to the mainland and new there were a few slightly uphill miles ahead but was feeling pretty good. 

Miles 17-26: 8:21, 8:16, 8:18, 8:43, 8:31, 8:31, 8:46, 8:30, 8:24, 7:59, 0.35 @7:13

My pace dropped and I couldn't seem to get it back as I approached the Pinellas trail.  Honestly, it was a nice day out and I was overcome with the urge to enjoy the day and just take it easy.  But only half of me thought that, the other half wanted to continue on.  At about mile 20 I heard a voice from behind, "are you ok buddy?" - it was Joe, cruising by on his way to a big PR.  I was also playing tag team with a guy doing a run walk, which helped.  Everytime I thought I was way ahead and come back and pass me up.  And then there was Oliver, who has been beeting me throughout the year at various races.  But really no nicer guy out there.  When he passed me I managed to stop slowing down after I hit my slowest at 8:46.  Towards the end of the last mile it felt like a real race.  Running up the street, getting close to the helix back down toward the finish line:

 

Summary notes:

Great conditions, started out reasonable (7:50 pace), then picked it up. Got faster during the mid miles, until about mile 17. My pace dropped and it became hard to hold the new pace. Finally, at about mile 21 I actually used my math brain which said keep it under 9:00 for the rest and I'll stay under 3:30 which became my new goal. I tagged team with a guy doing run-walk for the last 10 miles and eventually stayed ahead of him but he later thanked me for helping him speed up each time I past him.

Great to see Joe breezing by me about mile 20 and finishing 4 minutes faster than me. Cheering support was awesome with the Striders water stop on Sand Key, the mobile cheering squad who intercepted me about 5 times with two little ones along to help. Boosted by seeing Chris Coffin at mile 22 who I was too dazed to see and finally Jamie and Cynthia at mile 24.

Late in the 20's Ollie passed me and I managed to keep him in sights until the end - it was a good tow to the finish with last mile at 7:58.
Also, I didn't cramp up this time, just 11 minutes slower than last year.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.130.000.000.000.000.000.005.13

5.13 mi, 42:00, 8:07 avg

Give it a try and let's see how it goes run.  Ran at the Y, felt surprisingly pretty good for being only a couple days after marathon.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.580.000.000.000.000.000.007.58

7.58 mi, 7:52 avg pace

Ran at Longleaf with the Striders

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.100.000.000.000.000.000.006.10

6.1 miles, 8:27 avg

Friday morning run in the nbhd

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.240.000.000.000.000.000.0012.24

12.24, 8:29 average pace

Ran in Starkey Park.  Easy warm up for three miles, then the rest of the miles under 8:00 pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.750.000.000.000.000.000.004.75

4.75 mi, 8:20 average pace

Ran in the nbhd

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.250.000.000.000.000.000.007.25

7.25 mi, 7:41 average

Ran at the Y with the Striders

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.540.000.000.000.000.000.006.54

6.54 mi, 7:59 avg

Ran in the nbhd

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.160.000.000.000.000.000.008.16

8.16 mi, 7:50 avg

Ran at Longleaf with the Striders for Strider Thursday run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.370.000.000.000.000.000.006.37

7:55 avg

Ran in the nbhd.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.330.000.000.000.000.000.0016.33

9:36 average

Ran at Croom with the Striders for the periodic "off campus" trip away from Starkey.  Ended up with Dixie and Mike Husband for last 7 or 8 miles, got a little bit lost then back on track. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
158.5229.720.000.000.000.000.00188.24
Nimbus15 Miles: 7.62
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