The Long Run

Beach to Bayou 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: 47.20 Year: 532.73
Brooks T7 Lifetime Miles: 182.10
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 440.27
Brooks Pure Flow Lifetime Miles: 122.25
Brooks Launch(lobster) Lifetime Miles: 519.29
GoMeb Razor Lifetime Miles: 117.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
89.2033.559.851.250.000.000.00133.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.001.000.001.250.000.000.006.25

Met up with the guys this morning for the usual 6.2 mile run.  Most of it was pretty easy with a buildup at the end.   Last full mile was at 6:57, and 6:30 pace for last .25 miles.  Felt very good today.  Overall pace for the run was 8:19

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.002.003.000.000.000.000.009.00

Met up with Eudair at 5:30 this morning.  It is her week off so she had extra time to run so we did 9 miles.  Ran from the Y out to the horse farm.  I had dropped off some water 3 miles out so we stopped on the way out and the way back for water as well as a short break to stretch at 4.5 miles.  First mile was about 8:40 then we picked it up with some 7:30's and three miles around 7:00 (7:10, 6:55, 6:59).  Felt very good as if I could have gone farther.  Weather was great at about 63 degrees, although very dark in some spots.  Overall pace was 7:58 including three breaks.

 At some points during the run had some mild shin pain which came and went so I'll have to keep an eye on that.
 

 Last week I did 5 runs.  I plan on doing 5 runs this week and then boosting that up to 6 runs in another week or two.   This will give me a good base when I start my 18 week Chicago marathon training in the beginning of June.

 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Took it a little bit easier today.   Out later than usual last night entertaining some foreign visitors, but fortunately not too late!   Did 5 miles around the neighborhood.   Nice and cool out this morning.   Started out slow and easy with 9:20 pace then picked up a little bit with a couple of the miles just under 8:00 , average for the run was 8:26

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.001.500.000.000.000.003.50

After warming up on the Arc trainer, lifted some weights for about 1/2 hour then got onto the treadmill.   Today I did 3 800's at 3:20 pace for each one.   Didn't feel quite as hard as last weeks 2 800's.  I'll go for 4 next week.    With 1 mile warmup, and slower speeds between the 800's and cool down it came out to 3.5 miles.   This was on the treadmill which is very convenient but I'll have to get on the track when I get a chance.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.002.000.000.000.000.000.007.00

Decided to cut back a little bit for today's run and just do 7.  Met up at the Y until several of my friends showed up.  Headed out towards the horse farm with David, Eudair, and Barbara.  Eudair and Barbara were going to do 15 today.  3.5 miles out David and I turned back and picked up the pace slightly with last two miles at marathon pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.001.000.000.000.000.000.003.00

Warmed up on the Arc trainer for about 10 minutes, then did about 30 minutes of weight training (upper body).   Got onto the treadmill, ran an easy pace for 1 mile, then did 3 sets of 1/3 mile "hills" (5% grade at 7:35 pace) with 1/3 mile easy running after each one.  Challenging just because it was different.  Very few hills here in Florida, but I might be able to find some to get practice on the real thing.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Was not quite ready for the 5:30 am group run this morning as it was another night out entertaining the customer's from Germany.  So, I did 5 miles through the neighborhood taking a different route from last time.   Total time for the run was 41:34 or about 8:18 pace.  First mile was 9:33 and the rest were between 7:46 and 8:30.    Felt much better at the end of the run than at the beginning.  I'll try for the early run tomorrow and Thursday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.002.200.000.000.000.000.006.20

Did the early 5:30 run this morning from the Y, but today it was just me.    A bit harder to get going and get up to a good pace when I'm by myself.  Did the 6.2 mile loop with an average time of 8:03.    Right shin was bothering me slightly again this morning, not any worse than before and maybe getting a little bit better.  I'll try the early run again tomorrow and might take Friday off from running depending on the shin then try a longer run on Saturday maybe 12 or 13 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.001.001.250.000.000.000.006.25

Made it for the early run this morning.   Met up with Dixie, Eudair , and Randy for the 6.2 mile loop.  Stopped once for water and then a second time because the others stopped for water.  Averaged 8:03 counting the first break of about 1 minute, but only counted some of the second break.  Last mile was at 7:05 pace, could have been a little bit better except for the traffic light and a car pulling out of the parking lot as I was heading in.   So, today was a little bit faster than yesterday's 8:06 average where I did not stop for water.  Runs are easier and go  by quicker when going with other people :)   This morning was a bit warmer than yesterday, about 70 degrees and in the high 90's for humidity.  6 miles is becoming easier which is nice.   Shin was even a little bit better today.  I'll try for a few miles tomorrow then a longer run on Saturday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.702.000.000.000.000.000.003.70

Did an upper body weight workout then hit the treadmill for a bit. Ran for just under 30 minutes with a warmup, cool down and a couple miles at marathon pace.

 Would have liked to run a little bit farther this morning but I was already pushing my time to get back home, get ready , and drop son off at school.  Tuesdays and Thursdays are so much easier timewise since I have people to meet at 5:30 then I have plenty of time.  Need to get better about waking up earlier even when I'm not meeting anyone.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.006.000.000.000.000.000.0010.00

Met up with Dixie this morning just after 6:30 outside of John Chestnut park.  Ran a 7.2 mile loop through the Lansbrook neighborhood.  Maintained a pretty good pace, the beginning was tough for me because it usually takes me a while to get going but Dixie is the opposite where he can get going quickly - but might fade out later (although usually doesn't).

Dixie had to get going so I then ran another 1.8 miles inside the park by myself (7:57 pace for the 9 miles including one water break) and met up with my wife and kids.  Today was the first annual healthy kids day 1 mile fun run.  I ran with Noah (5 years old) and Jenny ran with Andy (8 years old).

I let Noah go at a pace he could handle, he didn't start out too fast, but just kept on going and going, eventually passing a lot of kids who did start too fast.  He finished with a 10:20 mile.

Andy did really well too finishing with a 9:40 mile.

 Today was a fun day to get 10 miles of running.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.002.000.000.000.000.000.004.00

10 minute warmup on the Arc trainer, followed by 30 minute of weights (lower body).  Got onto the treadmill for 2 easy miles followed by 2 MP miles.

 Shins still bothering me a little bit (actually just my right shin), not getting any worse but not getting much better.  Hopefully I can shake this.  I'll try to take it a little easier this week.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.203.001.000.000.000.000.006.20

Early morning run with Eudair, Dixie, Raj, and Randy.  6.2 mile loop course.  Brief stop at 4.6 miles for water at which point I must have stopped the timer on the Garmin.  Average pace for the 4.6 miles was 7:51.  Picked up the pace on the way back but I'm not sure what it actually was since the Garmin was not counting it, although pretty sure it was below 7:00 because I did glance at the current pace a few times which was always below 7:00.

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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 on the treadmill this morning after a short warmup on the arc trainer.  Held back from going fast today.  Fairly easy pace gradually increased throughout the run, with first mile at about 8:35 pace and finishing the last mile at 7:53.

Had about 20 minutes left before that before I needed to head back so did some upper body weights. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.201.000.000.000.000.000.006.20

Pretty much an easy run this morning. Met up at 5:30 with Eudair and Raj. Overall pace of 8:10 - nice comfortable run. A little bit of pickup in the middle at about a 7:40 pace for one mile. Great weather for running, low humidity and low 60's.

 I had told Raj that today would be an easy day and itdid feel easy for me today, but two months ago it would not have felt that easy.  It was harder for Raj but he kept up fine although I do get annoyed when others tell me it's going to be an easy run but turns out to be not so easy.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

After my usual arc trainer warmup and some fairly light lower body weights I did 2 easy miles on the treadmill.  I had signed up for a 5K tomorrow and wanted to run just a little bit today.  Wish I had done at least 1 more mile this morning.

I know that speed shouldn't be my main goal right now but I thought it would be fun do a 5K for a little variety.  My last 5K was back in November.

 

Maybe I'll do the 1.7 mile neighborhood loop with the kids tonight.
 

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Race: Beach to Bayou 5K (3.1 Miles) 00:20:58, Place overall: 11, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.900.003.100.000.000.000.005.00

Arrived at the beach early and warmed up with just under 2 miles of easy running (about 8:50 pace).

This beach is at the end of a .8 mile causeway. There was a strong wind coming from land (about 15 - 20 miles per hour), but fortunately was not straight on, but almost.

First mile was difficult with the wind but I made it in 6:57, the second mile went much faster and I surprised myself with a 6:13. I could feel myself fading a little bit on the third mile but I made that in 6:40. The finish line was back inside the beach parking lot but it was not a direct line but had one last turn at the very end, so it was hard to go full speed. For the last mile there was a guy that I was pacing. As we got near the finish line I heard him grunt and then he passed me, I started to catch up with him but did not make it into a life and death struggle as I didn't want to risk hurting myself. Instead I just encrouraged him on staying right behind him. He crossed 1.1 seconds ahead of me and I later found out he was in my same age group. So I finished second but that was ok - at least this time :)

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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 on the treadmill at a fairly easy pace no faster than 8:00 pace, average was 8:24.  Felt a bit sluggish at first but feeling great at 4 miles and had to hold myself back from going faster.   Followed up with some upper body weights, just had time for a little over 20 minutes.

 Going to try and put in at least 36 miles this week.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.004.150.000.000.000.000.006.15

Today's run was a little bit faster than planned.  My ipod headphone cord was tangled up and the others started without me so I had about 45 seconds of catching up with them which meant my first mile, which is usually pretty slow (8:45-9:00), wasn't so slow (8:15).  Then one of the guys who usually doesn't run so fast ran a little bit faster to the first stop.  Randy and Raj were just doing 5 miles today, so Eudair and I split off for the extra mile.  We went a little bit faster on the way back.  Overall pace was 7:37.  It didn't feel that bad but definitely not a slow pace.  Must have helped that I went slower yesterday.   Tomorrow I'll go a little bit slower.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.001.000.000.000.000.000.005.00

5 miles on the treadmill this morning at the Y.  42 minutes total time with a slow start and a gradual speed increase every half mile until about a 7:45 pace for the last mile.

Warmed up, stretched and did some lower body weights before the run. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.002.200.000.000.000.000.006.20

A good solid 6.2 miles this morning with Eudair and Dixie.  Raj and Randy started out with us but were just doing 3 miles today as they are doing St. Anthony's triathlon on Sunday.  David was with us for 4 miles, his return to running after last week's survival in Boston.

 

Overall pace was 7:58.   Felt good overall.  It's also nice that at least by the end of the run it is now getting light out.

 So far so good, on track to get 36 miles in this week.
 

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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

I went to the Y today but decided to skip the treadmill.  After some light warmup and stretching I headed out to the usual Tue/Thu run area.  Ran for 5 miles  starting out at a pretty slow pace then gradually went faster but stayed at a comfortable pace.   Didn't wear the Garmin today which is good to do now and then.  Time for the run was 39:32 but I'm not sure if it was exactly 5 miles, a little over or a little under.  

Got back inside and had time for about 30 minutes of upper  body weights.

Looks like I'm on track for 36 miles this week, just need 9 more tomorrow, maybe I'll do a little bit more.

It was warm and humid this morning at 75°, felt like it was about to rain but it hasn't yet, maybe later today.  We really need it as all the small ponds are starting to dry up.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.203.000.000.000.000.000.009.20

Met up with Dixie and Eudair at the Lansbrook Y at 6:15.  Did the first few miles at about an 8:30 pace and stopped for water at the park by the lake.  Headed towards the high school and began to pick things up but not too fast.  Turned around at the high school after a short water break then headed back towards the Y on the bike path.  Pace felt pretty easy but a few of the miles were about 7:35 pace.   Finished back at the Y with a total of 9.2 miles, 8:04 pace overall with 3 of the miles between 7:30 and 7:35.

Made my 36 mile goal for the week. 

 Great weather for running, not too humid and 62°
 

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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 miles on the treadmill.  Average pace about 8:15.   Did some lower body weights first.  Definitely felt like a Monday this morning.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
89.2033.559.851.250.000.000.00133.85
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