The Long Run

Long Play 33 1/3

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMark's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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
239.405.000.000.000.000.000.00244.40
Nimbus (green) Miles: 78.26Launch (black) Miles: 56.25Brooks ST5 Miles: 37.27Green Silence2 Miles: 30.00Pearl Izumi II Miles: 12.32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.070.000.000.000.000.000.008.07

8.07 mi 01:08 08:28 pace

Easy feeling run through the neighborhood, past the golf course, then down Trinity Blvd and back home. Cool 50's, very pleasant.

Good to be back home after a couple of days up in the great white north.

Nimbus (green) Miles: 8.07
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.090.000.000.000.000.000.0015.09

15.09 mi 02:06 08:19 pace

Ran in Starkey Park (skipped the early Longleaf start)

Chilly morning run which felt great once warmed up. Slept in a little bit and started in the park. Ran with various people such as Dan French, Marcia, and David J for last 8 miles.

33 1/3 miles on trails tomorrow!

Launch (black) Miles: 15.09
Add Comment
Race: Long Play 33 1/3 (34.22 Miles) 05:22:55, Place overall: 5, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
34.220.000.000.000.000.000.0034.22

34.22 mi, 05:22:55, 09:26 pace

Ran the "Long Play 33 1/3" race this morning, chilly low 40's starting just as it was light. It was a single loop course starting from Lake Townsend Park, running past Tucker Hill and out and back to Silver Lake.

As we were approaching Tucker Hill, we ran past a controlled burn site, with a log almost on the trail which was still on fire, then another log laying across the trail which wasn't on fire but was smoldering on one end.  Made it sort of an adventure run.  I at least pretended that I had to jump over the fire, even though I didn't really have to.

I had warmed up and decided to drop off my long sleeve shirt at Tucker Hill where there was an aid station.  I lost some time deciding what to do.  Got going again with just my short sleeve shirt, but still had the hat and gloves.  I never was too cold but didn't really ever feel warm after that.

At about 15 miles, the trail came out to a road, and there were orange flags in the ground in a way that was somewhat obvious that we were supposed to turn right.  But, I wasn't completely sure, and when I looked back I saw a sign that said "Race" with an arrow on it pointing in a different direction.  I called out to a guy just ahead of me and I may have had him almost convinced to go the wrong way when I decided that he was in deed correct.  I caught up to him and apologized.  His name was Richard and was a super nice guy.  We ran together off and on (leap frogging) until about mile 27.

There was about two miles of trail which had been dug up by feral pigs resulting in small hardened craters, very difficult to run on as well as exposed roots like vines. Other than that the course was very nice to run on as well as having spectacular scenery.

After the last aid station at mile 26.5 (actually there was one more unmanned aid station 2.5 miles from the finish) I was ready to be done and kept on a good pace - except for a couple of places.  At one point there are two pits you have to run through, these were old open pit mines of some sort (and one of them was supposedly used by Ted Bundy to bury a victim).  The normal trail goes around them but I saw that for the race, the orange flags led the trail right through them.  It was tempting to go around, and no one would have known - except for me!

Just after the pits I saw someone (I think a race volunteer) who said I was in 6th place, and then not too long after that I saw my friend Patrick walking up a hill.  I had seen him back in the low 20's, right before I had gotten to a turn around.  He was about 5 minutes ahead of me then.  I said hi to me, he told me I was looking strong and to keep going.

The trail came out to a fire road, which I turned right on.  But, after a little while I saw some orange flags on trees going off the road.  I stopped and looked, wondering if I was supposed to turn, I even went out to one of the flags, and judging by the lack of any signs of foot traffic having gone through here decided to get back on the road.

Finally, it was looking more and more familiar and I was tracing the route of the beginning part of the race, and was soon back at the finish.

The race director warned us that the course would not be exactly 33 1/3, but it was all good.


For the finisher's award I picked out a record which had a "Long Play Finisher Award" sticker on it. I picked out "Disraeli Gears" by Cream
Was freezing after I stopped running, had to borrow a jacket from the RD so I could eat.

Splits:

Miles 1 - 6: 9:11, 8:56, 9:12, 9:21, 9:24, 9:39,

Mile 7. 11:15 - Tucker Hill, left my shirt behind (gone when I went back for it :(    )

Mile 8:  9:16

Mile 9: 10:11, - slowed down going through a tight ravine

Miles 10-14: 9:09, 8:52, 8:38, 8:23, 8:29,

Mile 15: 11:04 - I almost took a wrong turn here until I was convinced the right way to go

Mile 16: 9:03,

Miles 17-18: 9:48, 10:01 - slow through pig craters and roots

Miles 19-24: 8:40, 8:49, 9:08 , 8:39, 9:01, 9:45,

Miles 25-27: 11:27, 10:41, 10:47 (back through pig craters and roots, but longer??)

Mile 28: 10:21  (I sped up but had lost some time at aid station)

Mile 29: 8:47  (Moving faster!!)

Mile 30: 10:11 (Pits)

Miles 31-34.2: 9:03, 9:32 (almost lost again here), 8:22, 8:00, 0.23@8:36

Nimbus (green) Miles: 34.22
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.840.000.000.000.000.000.007.84

7.84 mi, 01:16, 09:44 pace

I was trying to meet up with Lisa but was a little bit late. Could have caught her if I ran the loop towards her house. Eventually caught up at the water stop and ran with her and Tori. I forgot to stop my watch when I stopped. Good recovery pace today, legs are pretty close to be back to normal after Sunday's race.

Brooks ST5 Miles: 7.84
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.700.000.000.000.000.000.005.70

5.7 mi, 00:53, 09:13 pace

The howling wind made me not want to run. Oh, just get out there, don't be such a baby I thought to myself. Still partially in recovery mode.

Nimbus (green) Miles: 5.70
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.220.000.000.000.000.000.008.22

8.22 mi, 01:06, 08:04 pace

Much faster run today than the last two days. I tucked in behind a group for a good part of the wind until I was warmed up, then did the last three miles under 8:00 pace. Felt great at the end.

Brooks ST5 Miles: 8.22
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.160.000.000.000.000.000.007.16

7.16 mi, 01:01, 08:34 pace

Cold but not windy. Appreciating one of the last days before time change darkness. Neighborhood route with some time on Trinity Blvd.

Nimbus (green) Miles: 7.16
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.620.000.000.000.000.000.0017.62

17.62 mi, 02:34, 08:43 pace

5:30 start at Longleaf this morning, by myself, but I knew that Craig and Diane would be home, so just a short 3.5 miles by myself. Ran with them into Starkey and also joined by Greg. I ran with Greg and Diane to the water stop just past the power lines, then I turned back, taking a left onto the dirt road and then the trail to the horse corral and back down Starkey Blvd. Picked it up a little for the last few miles but legs were a little tired this morning. Nice treat at the end to run into Nelson, Keith and Eric at Havana Dreamers for a quick cup of coffee.

Launch (black) Miles: 17.62
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.800.000.000.000.000.000.005.80

5.8 mi, 00:53, 09:12 pace

Just taking it easy. Last week's colder temps have changed back to cool. Was feeling a little slow this morning but didn't want to push it.

Nimbus (green) Miles: 5.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.860.000.000.000.000.000.006.86

6.86 mi, 00:58, 08:27 pace

Met up at the Y with the Striders but was there a little bit late. Started raining at the beginning of the run but the temperature was good. Took it easy.

Brooks ST5 Miles: 6.86
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.250.000.000.000.000.000.005.25

5.25 mi, 00:48, 09:06 pace

Shorter run this morning. Tried out new headlight while running on the grassy shoulder.

Nimbus (green) Miles: 5.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.182.000.000.000.000.000.009.18

9.18 mi, 01:10, 07:34 pace

 

Nice run this morning. Ran with the group at Longleaf.  Not too slow start, some good middle miles and two sub 7 miles at the end. Felt like a return of energy that had been missing earlier this week.

Brooks ST5 Miles: 9.18
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.390.000.000.000.000.000.0010.39

Morning run - 5.22 mi, 00:48, 09:14 pace

Just an easy paced out and back run with some practice running on uneven ground in the dark.  Purposely shorter since I am going to run with Lisa this evening for about 5 miles. (nimbus)

Evening run - 5.17 mi, 00:45, 08:40 pace

Ran 4 miles with Lisa, then ran into Joe and did a little over a mile with him. Felt better than this morning's run.

 


 

Nimbus (green) Miles: 5.22Brooks ST5 Miles: 5.17
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
23.540.000.000.000.000.000.0023.54

23.54 mi, 03:38, 09:16 pace

I left my house at 5:10 instead of driving to Longleaf. Ran to Diane's house where I met up with her, Jorge, and Craig then we all ran into the park. I split off onto the unpaved trails. Those miles, especially the dark ones were extra slow but I was trying to be careful. Definitely need more dark trail practice. Ran into Jorge and Diane as they were running out of the park. My legs were pretty tired today.

I was supposed to be running in the North Georgia mountains this morning in the Georgia Death Race but decided not to go mainly due to things going on at work.  With the schedule already very tight there would be no room to take an extra day off if something happened.  It was probably the right choice.

Launch (black) Miles: 23.54
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.050.000.000.000.000.000.0012.05

12.05 mi, 01:57, 09:43 pace

This run started out as a very tough one. I couldn't get my legs moving very fast at all. I ran in the dark practicing running on the dirt and grass and getting used to wearing the petzl light that Jenny loaned me. First 3 miles were about 11:30 pace. My legs finally warmed up, miles 8-11 were mid 8:30's with mile 12 at 7:55.

Wore new shoes today, Pearl Izumi Peak ii, my first ever trail shoes, they felt pretty good on the pavement as well.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.550.000.000.000.000.000.0013.55

13.55 mi, 02:02, 08:59 pace

Ran with the Striders at 5:30, then ran with Lisa for another 6.6.

 

Green Silence2 Miles: 13.55
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.310.000.000.000.000.000.007.31

7.31 mi , 01:04, 08:46 pace

It was raining w a little bit of lightning so I delayed my run slightly. Out the neighborhood and directly onto Trinity Blvd, out, then back to water stop, back out again, then home.

Pearl Izumi II Miles: 7.31
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.253.000.000.000.000.000.0010.25

10.25 mi, 01:17, 07:30 pace

Ran for a bit with Marcia and Scott, then ran with Beka, Melanie, and Andrea until they turned back then the rest by myself. Pretty even running except for the last three miles where I picked it up to 7:15, 6:55, 7:05.

It was great 53 degree weather and realized how much I like the Green Silence. Too bad they stopped making them. I should get another $39 pair on clearance before they are all gone.

Green Silence2 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.840.000.000.000.000.000.006.84

6.84 mi, 01:00, 08:45 pace

Easy paced run through the neighborhood and out and back onto Trinity Blvd. Felt good once warmed up and enjoyed a nice morning.

Nimbus (green) Miles: 6.84
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.000.000.000.000.000.000.0018.00

18 mi, 02:40, 08:52 pace

Easy paced average, although it didn't all feel easy. Started off by myself and ran to Diane's house where I was her only guest for the morning. We ran into Starkey, said hi to a small group of runners that were there, ran in another 3 miles. Ran back to the entrance of her neighborhood then continued on back to Longleaf. It felt really humid until the sun came up, then it was wonderful. Saw several deer in the park today.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.450.000.000.000.000.000.006.45

6.45 mi, 00:54, 08:19 pace

Hotel treadmill in Stuttgart, Germany

Unusually cold here for this time of year.  I did bring some clothes for running outside but probably not enough.  Also, there is a sign on the treadmill that says it can only be used after 7:30am and before 10:00pm

Too cold to run outside, ran on treadmill with a very tough feeling start, but convinced myself to go at least 40 minutes, then went a little longer.

Green Silence2 Miles: 6.45
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Workday is more normal today, starting at 8:30.

I found out that you really can't use the treadmill before 7:30, it was completely off with no way to turn it on.

So, I just did 20 minutes on the elliptical and did the hotel stairs for about 10 minutes.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Same routine as yesterday and even more snow on the ground outside.  More elliptical and then stairs.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Today was one big long travel day, 6:00am flight from Stuttgart to Frankfurt, then Frankfurt to Chicago and back home to Tampa landing at 6:15 pm.

Then, picking up the kids and overnight road trip tomorrow to Miami and Key Largo for what is left of spring break.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.010.000.000.000.000.000.005.01

Finally broke my very long no running streak.

5.01 mi, 00:47, 09:25 pace

Felt like forever since I last ran. Tues and Wed I couldn't run on the treadmill since it was locked off until 7:30, Thu was 6:00am flight and travel all day, Fri and Sat were Miami trip w the boys. I could have fit another run in on one of those days but it's been a while since I've had a real cut back. This morning's run did not feel easy but it was nice to finally get out and run.

Happy Easter!

Pearl Izumi II Miles: 5.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
239.405.000.000.000.000.000.00244.40
Nimbus (green) Miles: 78.26Launch (black) Miles: 56.25Brooks ST5 Miles: 37.27Green Silence2 Miles: 30.00Pearl Izumi II Miles: 12.32
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com