The Long Run

Armadillo Run 5K

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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
142.1810.509.100.000.000.000.00161.78
Asics Equation Miles: 75.10Glycerin 7 Miles: 63.11Brooks Launch Miles: 23.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.540.000.000.000.000.000.002.54

Ok, after 4 days of not waking up early and going for a run, decided that not running had worn out its welcome.  So, I needed to at least do a shorter run this morning.  Goal was to do at least 2 miles and not break anything.  It was mid 30's.  Warmed up inside first as best I could then headed outside.  I didn't feel sore or clunky.  Just went at a relaxed but not too slow pace.

Average pace: 8:11

Hopefully tomorrow's run goes well too (I'll try for a few more miles)

Asics Equation Miles: 2.54
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

As promised, a few more miles today than yesterday. Went to Starkey park this morning a little bit later than usual (there at 6:30). It was cold again today, maybe the last day for a while, 36 degrees with fog making it feel colder. Joe was at the trailhead waiting, so I ran with him. A new guy, Rick (who is very fast) started out with us also.  Rick stayed with us for 1.5 miles then took off.  We kept a steady pace, with the first mile close to 9:00, the later miles in the low 8:00's, and an 8:22 overall average.

On our way out we ran into a group that had gotten there earlier.

After the run talked to some of the other people there, although it was a pretty small group today as a lot of people are either running in or specatating at the Disney Princess 1/2 marathon tomorrow.

Glycerin 7 Miles: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.230.000.000.000.000.000.005.23

Back to usual routines, although not back up to full mileage just yet.  Went to the Y.  Did some warm up on the bike followed by light stretching and ab crunches on the ball.  Got onto the treadmill for just over 2 miles (2.06) @ about an 8:20 average pace.

Headed outside where it was chilly but very nice (ok for short sleeves).  Ran another 3.17 miles at 7:32 average pace.  A little bit faster than planned but it didn't feel like I was overdoing it and it was short so probably ok for now.

Asics Equation Miles: 5.23
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.770.000.000.000.000.000.006.77

I forgot to set the alarm last night - I think it has been years since I have done that.  Jenny poked me at 6:49, so I got moving, better late than never.  When I got outside it was sprinkling a few drops and for some reason reminded me of fall.

Run felt pretty good.  I kept the pace pretty even with the first mile at 8:45 and the last few at about 7:45 or so with an average pace of 8:04.

The rain held off and I felt a little bit warm in the long sleeves.

Feeling mostly recovered but still taking it pretty easy.

Glycerin 7 Miles: 6.77
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.501.000.000.000.000.000.007.50

Ran with Jenny this morning.  She had 3 tempo miles (7:35 pace) to do with warm up and cool down.  Nice, cool and pleasant this morning.  I wore short sleeves, so it felt a little bit chilly for just a few minutes, then felt perfect out once warmed up.  Ran 2 miles easy for warm up, then got going on the tempo portion.

The run felt good and Jenny kept a good steady rhythm, with the last mile a little bit faster, then we went back to the easy pace for the return trip home.

Average pace: 8:15

This weekend is the 5K that she has been training for.  The kids are going to run also (they've been training, too).  I'm going to start out with the boys and stay with whomever is the slower one.  Hopefully everyone will have fun, I'm sure Jenny is going to do great.

Asics Equation Miles: 7.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.250.000.000.000.000.000.006.25

Ran with Jenny this morning around the neighborhood.  Was about 10 degrees warmer than yesterday, cloudy, windy, and humid, but strangely enough not bad for running.  Neither one of us had any special type of run today, just basic easy miles.

Jenny said she was feeling a little bit sluggish but it didn't have any affect on our pace.  I felt pretty even throughout the run.

Shortly after we finished and were back inside, it started to rain out, so we just barely missed it!

Average pace: 8:41

Asics Equation Miles: 6.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.350.000.000.000.000.000.005.35

Original plan was to run with Jenny this morning, about 6 miles at an easy pace.  It started raining sometime during the night and was pretty heave at times.  Still raining at 6:00 am with no signs of letting up.  So, I headed over to the Y and Jenny planned on doing her run later.  

Did some usual warm up stuff - bike, rower, stretching.

Got onto the treadmill, and for variety played around with the incline, going from 1 % up to 4%, and then down to -2% before going back to 1%.  Did that a few times and it seemed to make the run go by quicker.  Decided that getting in at least 5 miles would be ok for today.

Average pace: 7:53

Did a few sets of weights after the running then headed home.

I think I'm pretty much recovered and ready to start slowly ramping back up.

Asics Equation Miles: 5.35
Comments(1)
Race: Armadillo Run 5K (3.1 Miles) 00:29:21, Place overall: 130, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

Great day for a race.  This is a nice course put on by the local Rotary Club with a small-town race feeling, even though it is just around the corner from a row of restaurant and hotel chains.  This is our 4th year running it (although just my 3rdt time as I was out of town last year).

We all signed up for the 5K.  Before the race, I warmed up with the boys for about 0.4 miles while Jenny was doing a longer warm up.  It was right about 60° at the start with a little bit of wind but nothing too awful.  There were lots of people that we knew.  My friend Eric was there as he had paced his daughter in the 1 mile race and decided to just jog the 5k.

We were lined up at the starting line and I saw Eric next to us.  Since I was pretty sure that Andy was going to pull ahead and I would stay with Thomas, I asked Eric if he wouldn't mind running with Andy.  Andy often ends up running by himself when we race together, but it was nice to know there would be someone with him.  We all started out together and got off to a pretty good pace (8:30ish).  After about a mile Andy and started to pull away from us and I stayed with Thomas.  Thomas had been trying pretty hard to keep up with his older brother and I was afraid we had gone out too fast.  As we were getting near the turnaround we could see Andy and Eric coming the other way with a pretty good lead.

Thomas had started to slow down and bit and was complaining about not wanting to run, but it was actually not nearly as bad as in other races.  After we were a little more than half way, Thomas seemed to perk up a bit and was running a little bit stronger.   The sun came out and it actually felt hot for a short time.  As we approached the last turn, there was a man calling out the time.  I think he said about 27:45.  With about 0.2 miles left to go I knew we could make it under 30 minutes, which would beat his old PR of 30:35.

Finally with just 0.1 left to go I told Thomas to kick it in and he did.  He took off so fast I had trouble matching his acceleration.  The finish line crowd loved it and were cheering him on.

Caught back up with Jenny and Andy and found that they both had nice PRs -

Jenny - 21:49

Andy - 25:20  (a 3 minute PR!)

Thomas ended up with 1st place in his age division, Jenny 2nd place, and Andy 4th place (they give awards 4 deep at this race).  The 1st, 2nd, and 3rd boys in Andy's age division (10-14) were all at least a foot taller than Andy, pretty tough division for an 11 year old to be running in.

Glycerin 7 Miles: 3.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.501.000.000.000.000.000.008.50

Went to the Y this morning.  Time to get used to the time change.  Warmed up on the bike, did some stretching then got onto the treadmill for 3.5 miles at about 8:00 average pace.

Headed outside for another 5 miles.  Very pleasant morning for running.  The section of road that had been under construction was finally open so I didn't have to take the detour, which was nice. Started out and a pretty comfortable pace and slowly picked it up with one mile just under 7:10.

Average pace outside: 7:28

Asics Equation Miles: 8.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.600.000.000.000.000.000.007.60

Nice, relaxed run with Jenny this morning at an easy pace.  Unlike some years, it was not a challenge this year to adjust to daylight saving time, felt like any other morning only darker than it had been.

At the end of the run I did a few accelerations just for fun.

Average pace: 8:50

Glycerin 7 Miles: 7.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

I think I spoke too soon when I said I had adjusted to daylight saving time, I think it was delayed a day.  I woke up feeling kind of out of it this morning.  Despite that, that run still went pretty well, fortunately it was just an easy no nonsense run.

 I ran with Jenny through the neighborhoods on the usual 7.5 mile route.  Easy throughout except for the dart across the main road so we could make the green light.  Just after we crossed, Jenny's garmin decided to freak out.  That's about all the excitement for the day.

Weather was perfect, cool but not cold, no rain or wind.

Average pace: 8:51

I'm going to try a couple of two mile repeats to help prepare for Sunday's half marathon.

Asics Equation Miles: 7.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.570.004.000.000.000.000.008.57

Ran with Jenny this morning for part of the time.  Also, to get ready for this weekend's race, decided to run 2 X 2 at (goal) half marathon pace.  Nice, pleasant morning for running although there was some wind to deal with.

Warmed up with two easy miles, then got started.

First set went pretty well with miles splits of 6:31 and 6:27

Did a 0.5 mile recovery, then did the second set,

splits were: 6:38, 6:16

I was battling some wind on that first mile and was trying not to fight it too much while running into it since I would be turning soon.  Once I made the turn the wind seemed to some how follow my route, still seeming to come straight at me.  In the second mile I gradually sped up until I was done.

Met back up with Jenny and we ran back home together.

Average pace: 7:49


Brooks Launch Miles: 8.57
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.070.500.000.000.000.000.006.57

Nice run this morning, by myself, around the neighborhood.  Nothing too fancy.  I slept in a little bit later than usual, started running about 6:45.

Started off slow, but not too slow and gradually ended up picking up the pace.  Picked it up for the last half mile to just under 7:00 pace.

Average pace: 7:42

Did Wii yoga in the evening (about 15 minutes).  I need to get back to Inflict now that I'm getting back to regular training.

Asics Equation Miles: 6.57
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

The boys were having a sleepover at my parents house, and since I was going to be racing a half marathon on Sunday, Jenny did her run today in Starkey Park, and I came along to get in some easy miles.

We started out about 6:30.  I ran with Jenny and one of her friends for 3 miles before I turned around.  Picked it up a little bit on the way back but wasn't feeling overly speedy so kept it relatively easy.

Average pace: 8:39

It was chilly at the start, but was nice for running (about 42 degrees).  We stayed around for the social hour and the nice running weather felt cold but it was still nice to catch up with friends.

Glycerin 7 Miles: 6.00
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Race: Florida Beach Halfathon (13.1 Miles) 01:28:43, Place overall: 22, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.908.005.100.000.000.000.0015.00

1:28:43

Ran the inaugural Florida Beach Halfathon this morning.  This was the 4th race in a series put on by Florida Road Races.  This was also the soonest after a marathon that I have ever raced a half marathon.  I decided to run this race not too long ago.  When I ran the Clearwater Halfathon in January, a friend of mine said I should run this race because they were doing awards based on running at least 3 races (if you ran 4 they would drop your slowest race).  I was also hoping to try and beat my old PR which I had run on this same course back in October when it was quite a bit warmer (about 74 degrees at the start).

Jenny's friend Kathryn and her family were nice enough to give me a ride to the race which was about an hour away.  It was very nice to be able to just relax during the car ride - or at least try to relax.  I was not feeling good most of Saturday, didn't sleep too well last night, and was only feeling a little bit better by the morning.  We arrived at 6:15, exactly was planned.  Picked up my bib and chip and then warmed up.  Did just under two miles including some strides.  There was a menacingly strong wind.  I felt tired and not ready on the warm up, but I was trying not to panic.  Was just going to line up, run, and see what happened.

Race started on time, just as it was getting a little bit light out.  I didn't line up too close to the front so I had to make my way through a pretty thick crowd.  We were running into the strong head wind for most of the first mile before turning towards a trail which wound through a wooded area.  First mile in 6:51, a little bit slower than I wanted but I was at least now feeling a lot better than during the warm up.

2nd mile was on the trail and I was starting to feel good, and started to feel hopeful for this race, although I knew there was a tough stretch ahead.  2nd mile was 6:27 and 3rd mile was 6:32.

The race then went through the parking lot where we started to finish the first 5k of the race.  Then we were headed along a trail running next to the water.  At the 4th mile I struggled to get under a 7:00 (6:56), only to find my garmin was way off from the 4 mile marker (:21 seconds).  5th mile was a struggle.  I was in a small pack for a bit and was hoping to draft off of someone but the small pack quickly fell apart.  Next couple of miles were also kind of a struggle.  I saw a clock at the half way point, passed by it almost exactly when it read 45:00.  I knew I needed to pick it up if I wanted to get under 1:30 .

Turnaround for the out and back portion was at mile 8, which was my last slower mile.  Just before the turnaround I saw my running friend Pat yell out to me to hang in there.  Great to finally turn around, and except for a short time, was soon running with the wind.

Miles 9-13 were much better.  I was following a guy and started closing in on him which helped, although he eventually pulled away and I was running by myself.  There was a little bit of rain, but fortunately there was no dumping, just some sprinkles.

Last mile was 6:27, tied for fastest with mile 2.  When I turned the last corner I could see the clock and was relieved to see that I could still make it in under 1:29.

Splits were:

6:51, 6:27, 6:32, 6:56 (+ :21), 7:00, 6:46, 6:48, 6:57, 6:51, 6:45, 6:38, 6:41, 6:27, 0.13 @ 6:19


As usual they had great food and drinks for the racers as well as live music.  Saw lots of people I knew and had a great time catching up with friends.   I was awarded 2nd place age group for today's race and 2nd place age group for the 3 race series.  Despite the wind and not feeling the best, I shaved some time off my last race even though I did not get a PR today.  Was pleased that I ended up with a negative split.  A good reminder to not give up hope too soon.

Many thanks again to Kathryn and her family for giving me a ride.  Kathryn's family also volunteered at the race, manning the finish line chip removal.

Brooks Launch Miles: 15.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Ran around the neighborhood this morning with Jenny.  It was nice to be back to a normal routine after missing yesterday's run.  My left quad was a little sore still from Sunday, but felt better at the end of the run.  We ran a pretty even pace throughout the run and enjoyed the nice mid 50's temps this morning.

Average pace: 8:40

I had a dental appointment looming afterward.  But, now that too has past and I'm good for another six months.

Asics Equation Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.250.000.000.000.000.000.008.25

Nice, easy run this morning with Jenny.  Usual routes around the neighborhood.  Just easy running this week.

Average pace: 8:40

Very short entry today because I am behind on posting and seem to forget any significant details.

Glycerin 7 Miles: 8.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.400.000.000.000.000.000.008.40

This morning's run was a lot like yesterday's run, only it was warmer out, so back to short sleeves (mid 60's at the start).  Ran just a little bit farther than yesterday and just a little bit faster. 

Average pace: 8:29

Asics Equation Miles: 8.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.310.000.000.000.000.000.007.31

Busy day yesterday, 10 hours in the car to drive to Miami and back to get a passport in one day - I hope I don't have to do that again.  But all in all, the passport agency did a great job.

Jenny went to do an adventure race with her friends this morning and I stayed back with the kids, did some grocery shopping then took them to Tae Kwon Do at the Y.  While they were in class I managed to get a run in.

Warmed up in the gym then did 2.1 miles on the treadmill at about 8:15 pace.

Headed outside where it was kind of warm but still runnable (mid 70's and sunny).  Did another 5.21 miles at 7:56 pace.   The first part of the run was interrupted by a dog that got loose from his owner.  The dog was a pretty big pit bull but fortunately very friendly.

Other than the dog incident it was a pleasant run through the Lansbrook neighborhood, over to a small park on Lake Tarpon and then back.

Glycerin 7 Miles: 7.31
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.260.000.000.000.000.000.008.26

It was supposed to be just a routine 8 or 9 miles around the neighborhood.  Jenny and I started out from the house.  There was a very light rain which seemed to be easing up.  Just over half way around the neighborhood loop, the rain picked up and got pretty heavy.  So, we headed back home.  Jenny would run later and I headed off to the Y.  I briefly thought about running in the rain but decided to take advantage of having access to a treadmill.

Average pace: about 8:35

Headed over to the Y and pretty much got onto the treadmill right away since I was already warmed up.  I realized that I had forgotten my music, but despite that the run went by pretty quickly.  I played around with the incline and speed to break things up.  Did another 6.57 miles.

Average pace: 7:42

Since I was at the Y, did about 20 minutes of weights.  It's been quite a while since I had lifted weights other than smaller dumbbells at home.  Nice to change things a bit.

Glycerin 7 Miles: 8.26
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.260.000.000.000.000.000.009.26

Run went as planned.  Weather was perfect.  Jenny and I ran from home and met up with her friend Kathryn who joined us for about four and a half miles.  Kept a pretty steady pace throughout the run.  Jenny and I ran together just over 8 miles.  Once we got back home I went on a little bit farther to get over 9 for the day.

Average pace: 8:30

Asics Equation Miles: 9.26
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.420.000.000.000.000.000.009.42

This morning's run was remarkably similar to yesterday's run.  Ran with Jenny around the neighborhood.  Met up with Kathryn when we passed near her house.  We all ran together for 4.5 miles, then Jenny and I continued on.  Jenny ran 8.25, then I went on a bit more by myself to get over 9 miles again.  It was a bit cooler than yesterday but still very nice out.

Average pace: 8:34

Glycerin 7 Miles: 9.42
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
142.1810.509.100.000.000.000.00161.78
Asics Equation Miles: 75.10Glycerin 7 Miles: 63.11Brooks Launch Miles: 23.57
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