The Long Run

Ragnar Miami to Key West

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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: 0.00 Month: 74.96 Year: 1712.03
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
147.473.901.000.000.000.000.00152.37
Glycerin (red) Miles: 31.53Asics Cumulus Miles: 25.52Green Silence2 Miles: 27.67Pearl Izumi II Miles: 39.11Brooks Cascadia Miles: 15.29Skechers Go Run Miles: 13.44
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.030.000.000.000.000.000.0015.03

15.03 miles, 2:16:54, 9:06 avg

5:30ish start from Longleaf with Cynthia and Jolene for 2.5 miles, then met up with Scott and Rudy, all ran together for about another 3 miles then split off.  Ran to Diane's house (she left stuff out even though was not home this morning), into Starkey Park, then back to Longleaf.  Feeling of relief to run longer after not running long last week.  It had been rainy and cold almost the entire week but was back to low 60's, overnight rain had stopped.  Maybe the best day this week for running.

Glycerin (red) Miles: 15.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.520.000.000.000.000.000.005.52

5.52 miles, 45:33, 8:15 avg

Slightly late start, ran outside in the neighborhood.  Nice morning.

Asics Cumulus Miles: 5.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.210.000.000.000.000.000.004.21

4.21 miles, 35:44, 8:29 avg

Ran at the Y with the Striders.  Kept it short.  Toes on my right foot were bothering me a bit at the start but better after I warmed up.  Foggy, slightly misty out this morning.

Glycerin (red) Miles: 4.21
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Race: Ragnar Miami to Key West (198 Miles) 25:36:00, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
23.773.900.000.000.000.000.0027.67

First place for "mixed" division (i.e. 6 women/6 men), 4th overall

Leg 1 - 3.9 miles, 28:10, 7:13 pace

Leg 2 - 11.81 miles, 1:30:19, 7:38 pace

Bonus (pacing) leg - 7.79 miles, 1:20:39, 10:21 pace

Leg 3 - 4.17 miles, 31:59, 7:39 pace

Miami to Key West, with team "B12".  Start time 12:45 on Friday 2/7, somewhat hot start, cooling down at night and then hot again the next day.  This was my first relay experience.  Team did great, lots of organizing and planning.  My running wasn't quite where I wanted it to be.

Started off the first mile of the first leg at 6:35 pace, second mile a little slower at 6:55, but still under 7:00.  For just a 4 mile run I think I was carrying too much stuff.  Into the third mile there was a traffic light I was stopped at for quite some time, a couple other people were waiting also.  Light was changing and the woman who had been waiting took off, crossed two lanes, then past the median and came within inches of being run over by a car trying to beat the light (both the runner and the car could not see each other due to cars in the left turn lane).  I was pretty sure I was about to witness my first traffic fatality, but fortunately that did not happen.  I was more than a bit shook up though.  Started going again, passed the woman who had almost been hit, then was passed by another guy.  Third mile was in the low 8:00's.  Picked it back up the fourth mile but just missed getting under 7:00.

The exchanges went pretty smoothly although I saw a number of teams not do so well - e.g. runner shows up but his/her van is not waiting.

After our van's six runners finished we stopped by Pollo Tropical for dinner then headed to the major exchange at Miami-Homestead Speedway to wait for the other van.  The next leg was more interesting.  There were sections on trail and two legs run on a canal road running through some remote area.  We had some of our best legs there though, with Ryan getting a 6:50 average and Jeremy getting a 6:04 pace for his 9 miles.  My next leg started at the end of the canal road, where I had to run up a ramp to get on US 1 for my long 11.8 mile leg.  I ran up the ramp and was on a 7:00ish pace when I heard something fall off of me.  The red blinking led tail light came unclipped.  I had to pick it up, snap it back together and attach it securely.  Got going again but couldn't seem to get back on pace.  Next 10 miles were between 7:17 and 7:50.  Finally reached Key Largo but then ran on roads and shoulders not nearly as smooth and the shoulder on the divided section of US 1.

Passed off to Jean who did great on his 7ish mile leg.  Next up was Jessica who I ran with for her 7.8 mile leg.  I figured that since it would be at a slower pace might be a good recovery, good night running ultra experience as well as keeping her company through some middle of the night miles.  It was actually quite challenging the first couple of miles, with my legs, especially quads my sore than I thought.  Finished finally and were at a high school were they had showers available and the cafeteria open. Stayed there a bit before driving to the next major exchange and a couple hours of sleep.

By the time I was up for leg 3, it had gotten hot again.  Mike, Ryan and Jeremy again did awesome but each one had more heat to battle.  Lots of runners were having issues with heat at this point and I was started to feel overheated waiting my turn to run again.  My leg started off with just 0.3 miles until I would hit a stop light with a police officer assist in crossing.  Lost a little time there but not too much.  Ran by feel at an effort adjusted for the heat (did not try for sub-7:00) but still did pretty decent.

Jean and Jessica finished up their legs and that was it for Van 1.  We headed to the finish line, waited for van 2 and their six runners, and that was it.

Our start time of 12:45 was one of the later starts (last one was 2:00).  We had informally kept track of "road kill" at a bout 400 runners, but it was maybe a little bit more since we finished 4th overall out of over 500 teams.

I learned a few lessons along the way and was happy to do my part - although would have liked to have done more, but oh well, maybe next time!

Also, hats off to Jessica who bravely agreed to jump in and fill a vacant spot without any hesitation.  Had some time in Key West but would have also liked more time after the run.  Again, maybe next time!

Green Silence2 Miles: 27.67
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.570.001.000.000.000.000.006.57

6.57 miles,51:52, 7:53 pace

Ran at the Y with the Striders.  Nice temps in the low 50's.  First run since the race went better than expected.  Left quad a little bit sore but felt better after the run.  Ran the 5th mile in 6:40 as a pickup and then did the rest as a cool down.

Pearl Izumi II Miles: 6.57
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.070.000.000.000.000.000.005.07

5.07 miles, 39:02, 7:42 pace

Treadmill at the Y.  I drove there because I needed motivation to get moving before I could start running.  Glad I went.  Saw Darrin and a few other friends working out/running.  Started out slower (about 8:50 pace), then varied the speed with some short sprints and a few hills.

Glycerin (red) Miles: 5.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.020.000.000.000.000.000.001.02

1.02 mi, 00:08:54 ,08:43 pace

I didn't get much running today, but at least managed to narrowly escape the goose egg.

One mile with the boys, out and back to the gate. This was a good run for Thomas, his first time not stopping at all during the run. Maybe stick to some short ones like these for a while.

Pearl Izumi II Miles: 1.02
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.200.000.000.000.000.000.004.20

4.2 mi, 00:34, 08:00 pace

Woke up, ran a mile, put some laundry in, woke up the boys then when back out for another 3 miles.  Maybe I can sneak some more in tonight.

Pearl Izumi II Miles: 4.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

15 miles, 2:15:45, 9:03 avg pace

Met Cynthia at Longleaf at 5:30, looped through the neighborhood before picking up Renee for another 13 miles where we did and out and back to/from Starkey park.  It was warmer this morning than it was last night (low 60's), but on the run back the temps dropped again and we were rained on.  Before the rain we could see a very vivd rainbow and a second dimmer one next to it.  Already warmed up, the rain didn't matter.

Drove to the park for Key Lime cupcakes and to get the award batons from Ragnar and a few group pictures.

A little bit light on miles this week, will try to get back to it next week.

Asics Cumulus Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.670.000.000.000.000.000.0010.67

4.21, 35:53, 8:32 pace

6.46, 50:39, 7:51 pace

Two part run.  1st part was just after 6:00, out and back from the house to Trinity Blvd.  Then came home, went out and brought some breakfast back for the boys, ate, then headed back out for another 6 miles on a clear beautiful day, still low 50's.

"Easy" feeling 10 miles and a great way to start a Monday.  Next two days will most likely be on the treadmill.

 

Pearl Izumi II Miles: 10.67
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.340.000.000.000.000.000.003.34

28:00, 3.34 miles, 8:38 avg pace

Hotel treadmill, Albuquerque.

I was supposed to do this run this morning, but fortunately I was stuck in Houston after a missed connection, only 2 1/2 hours of sleep, almost not worth it to go to the hotel but it was paid by the airline so might as well.  Eventually made the meeting, although two hours late.  After checking in, went straight to the treadmill to avoid 0 miles for the day. 

Feel better now!

Pearl Izumi II Miles: 3.34
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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, 44:30, 8:39   pace

Hotel treadmill in ABQ again.  Slogged through 5 miles.  Blaming it on the altitude, but probably more to do with the travel schedule lack of sleep, and drinks I had last night.  Beautiful morning here.

Pearl Izumi II Miles: 5.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.170.000.000.000.000.000.008.17

8.17 mi, 01:08, 08:18 pace

Two part run, 6.36 miles, then dropped Tom's paper off at bus stop, then another 1.81 miles. Breezy and warm.

Goal was to get at least 8 miles in each day this week, that didn't quite happen but at least made it today, and started out the week good.

Pearl Izumi II Miles: 8.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.290.000.000.000.000.000.0015.29

15.29 mi02:11, 08:35 pace

First run on Starkey trails in a while. Started a little bit late but there was a nice cloud cover and reasonable temps. First couple miles were slow then I was able to get into a good pace. Glad to see I still have some trail legs.

Started out by horse corral, ran on orange trail to the power lines, headed north with quick stop at water stop on bike path, then continued up the power line trail for a while before turning back and taking the same route.  Saw several sets of pigs, kept a wary eye for their parents but didn't see them.

Brooks Cascadia Miles: 15.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 miles easy, Davis Island

Asics Cumulus Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.910.000.000.000.000.000.006.91

A.M.

46:36, 5.88 mi, 7:55 pace

Out and back to golf course, woke up the boys then another 1.2 miles up and down the street.  Wore new pair of Skechers Go Run which I saw on Sunday and heard about, they felt pretty good.

P.M.

1.03 mi 00:09:33 09:16 pace

To the gate and back with the boys. Another good non-stop run for them.

Glycerin (red) Miles: 1.03Skechers Go Run Miles: 5.88
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Woke up feeling very sick (intestinal) and decided not to run.  Needed to make it through the day at work where I was scheduled to teach a class.

Made it through ok and was feeling a bit better by the end of the day and almost all better by the next morning. But still, a bit guilty feeling about missing a run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.030.000.000.000.000.000.001.03

Felt much better this morning than yesterday morning but decided to maximize sleep for recovery purposes.

I did however run with the boys for their mile run after dinner.

1.03 mi, 00:09:09, 08:53 pace

 To the gate and back, fast return trip and another run with no stopping for Thomas.

Skechers Go Run Miles: 1.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.530.000.000.000.000.000.006.53

6.53 mi, 50:23, 07:42 pace

Light rain, slightly chilly and just getting over not feeling well kept me indoors. But it was a pretty good run for the treadmill and it went by pretty quickly. Easy warm up mile, then played around with the speed and incline.

Skechers Go Run Miles: 6.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6.19 mi , 50:56, 08:13 pace

Chilly but comfortable high 40's, typical nbhd route, overall felt good especially once I got going.

Glycerin (red) Miles: 6.19
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
147.473.901.000.000.000.000.00152.37
Glycerin (red) Miles: 31.53Asics Cumulus Miles: 25.52Green Silence2 Miles: 27.67Pearl Izumi II Miles: 39.11Brooks Cascadia Miles: 15.29Skechers Go Run Miles: 13.44
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