The Long Run

RAP River 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: 19.14 Year: 1879.20
Brooks T7 Lifetime Miles: 202.78
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 782.98
GoMeb Razor Lifetime Miles: 468.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
191.550.003.111.300.000.000.00195.96
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.530.000.000.000.000.000.007.53

7.53 mi, 1:11:47, 9:31 avg, elev gain 203 feet, HR 142 bpm

Ran in and around the outside of Westlake Village.  A little bit pressed for time and wanted at least 6.5 miles to try and get my goal of 40 miles for the week, so ran a little bit faster.  Pushed the effort outside of Mafetone range but still in aerobic zone.

If felt good to run a little bit faster.

Later this morning was Sophia's Bat Mitzvah, she did a great job.  Tom and Andy came down for the ceremony along with Jenny.  Couldn't stay long but at least we did get a few pictures from the photography.  Party that evening was also a lot of fun.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.310.000.000.000.000.000.006.31

6.31 mi, 1:11:12, 11:17 avg, HR 124 bpm

More walking than running, but no slow jogging, it was either a comfortable normal feeling run or brisk walk.  Ran in Foxwood, then over to the new trail, south almost to Keystone Rd, and then back the same way.  Overall a pretty good recovery type run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.230.000.000.000.000.000.007.23

7.23 mi, 1:15:16, 10:24 avg, elev gain 191 feet, HR 136 bpm

Palm Harbor, Alderman, Pinellas Trail, Klosterman, Belcher loop, with a short run through Eniswood.  No intervals, just easy running.  On the edge of true easy but still easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.510.000.000.000.000.000.006.51

6.51 mi, 1:11:07, 10:55 avg, elev gain 139 feet, HR 125 bpm

Did 4/1 run/walk from Westlake, across Nebraska, then down the Pinellas Trail until reaching the top of the pedestrian bridge over Alt 19.  Turned back around the way I came.  Kept it very steady throughout with a very small pickup at the end to get under 11 minute pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.220.000.000.000.000.000.006.22

6.22 mi, 1:05:52,  10:34 avg, HR 130 bpm

Ran in Foxwood neighborhood with Jamie, a little bit of a later of a start.  Pace was conversational, temperature was a bit warm as would be expected.  Jamie had her watch set to 5/1 run/walk so we just went by her watch's beep.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.220.000.000.000.000.000.007.22

7.22 mi, 1:17:37, 10:45 avg, elev gain  167 feet, HR 132 bpm.

This was similar toTuesday's run. 4/1 run/walk from Westlake to the pedestrian bridge near Ozona, but also added a little loop at the very end for just a little bit of a longer run

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Race: RAP River Run 5k (3.107 Miles) 00:22:07, Place overall: 28, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.630.003.110.000.000.000.007.74

RAP River Run 5K

22:07, 28th overall, 1st Grand Master

 

It was rainy and humid before the race (low 80's).  The 10k starting at 6:30 was delayed by 10 minutes, so the 5k was going to start at 7:40.  But, then it started raining heavier, so they pushed the start to 8:00.  Between the rain I got in a pretty short warmup (only about a half mile total).  First saw Jenny and Andy, and then Tom.  Saw several friends, including Joe running the 10k and Daisy was back here on vacation.  I've not done nearly as much speedwork as I wanted and with the rain and various other things I didn't have right (like not having a Beet-it beet juice shot), wasn't sure how things would go.

Race started and felt ok, the line thinned out quickly and for a brief time I could see Tom up near the front and then he was too far a way to see.  (just two years ago I was just a little behind him for most of the race and then snuck past him in the last mile).   Robin Patterson was in front of me for a little bit but I was able to catch up to him (he's pretty serious about his 5k's and looks pretty much the same at 69 as he did at 55).

I was just sort of hanging on and I didn't have a specific pace in mind, although I was hoping to try and at least tie my time from last year.  But, I was also just trying to enjoy the race.  So, I just kept on trying to pass up the next person I could get to.

Got to the finish line and saw that the clock was down due to the rain.  It turned out that Walter from the Striders was right behind me by 4 seconds (he's 57 and just retired from the Air Force), so I guess I had to work to win the over 50 award.

Saw Tom and then found out his time, 17:02 and second overall (beat by a 24 year old guy running 16:27), big PR.  The last 6 weeks of heart rate training have really helped.

Went back to my house and did another 4ish miles.

So, overall it was a pretty fun morning.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.340.000.000.000.000.000.005.34

5.34 mi, 1:01:06, 11:26 avg, elev gain 132 feet, HR 124 bpm

Interior and exterior loop of Westlake Village.  Leaving through the southern cut through, then across to Nebraska, up Belcher and then back in via Alderman.  Apparently I did a pretty good job of keeping my heart rate in check.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.250.000.000.000.000.000.009.25

9.25 mi, 1:39:07, 10:42 avg, elev gain 216 feet, HR 130 bpm

Northern loop in Palm Harbor, north on Belcher and over to the Pinellas trail but did not go onto Klosterman this time.  Instead I crossed Klosterman and Belcher became Disston, then took that to E Curlew Place, then over to the Pinellas trail making this route a little longer and 14% more interesting.  Quick stop inside Wall Springs Park to replenish my water bottle.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.510.000.000.700.000.000.008.21

8.21 mi, 1:20:50, 9:50 avg, HR 125 bpm (for 6.18 miles with Joe)

Ran with Joe in Foxwood, we did an easy pace and as usual my heart rate vs pace was better than compared to running alone with 10:07 average pace and 125 bpm average heart rate.

Joe said I can bring Stella to his house so she could hang out there, so I stopped by my house and leashed her up.  She was just too excited to pay attention to the run, that after only 0.2 miles I stopped the watch and we walked the rest of the way until we could hand her off to Joe.

For the third part, did 10x25 second strides with 50 second jog between.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.140.000.000.000.000.000.008.14

8.14 mi, 1:22:26, 10:07 avg, elev gain 182 feet, HR 137 bpm

Solo run from Westlake Village, to the corner of Alt US19 and Curlew Road where there is a drinking fountain.  This is a nice run with a pedestrian bridge crossing which was reopened not that long ago.

Half way through I slowed down enough to get my heart rate back under 128, which brought my pace down to 11:19.  I got tired of running slow, so then sped up to 9:25 for the next mile, slowed back down to 10:19, then finally ran it in with 8:06 and a short 0.1 at 6:33 pace.

Anyway, mostly easy with a little bit faster at the end.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.400.000.000.000.000.000.008.40

8.4 mi, 1:32:29, 11:00 avg, HR 128 bpm

Run/walk out and back from the house to the new trail, past Lake Dan, then onto Keystone Road for a bit until reaching the entrance of Brooker Creek.  Thought about running to visitor center but that was another mile from the road.  Maybe next time.

It was a pretty fun run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.120.000.000.000.000.000.0011.12

11.12 mi, 1:50:29, 9:56 avg, HR 133 bpm

I felt really good on this run.  Ran on Starkey Blvd to Alico Pass, to the end, and then a stop at Diane's house to top off fluids.  Back down Starkey to Long Leaf and a little out and back on Towne Ave to reach 11 miles.

First over 50 mile week in a little while, feeling good with no dead legs, keeping the running easy.

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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, 1:16:58, 9:26 avg, elev gain 195 feet

Southbound out and back run from Westlake Village to the Pinellas trail (via Nebraska-ish route) to the drinking fountain at the corner of Curlew and Alt 19.

I had been warned about low battery in the chest strap but figured I had a little bit. Nope.  Two days and then it quit.  

So, today was a just run sort of run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.180.000.000.000.000.000.008.18

8.18 mi, 1:23:14, 10:11 avg, HR 134 bpm

7:15 start, left from the Longleaf church, headed up Starkey Blvd and into Starkey Ranch.  Detour out and back on the Huckleberry Shuffle, and then continued on, looping around Cannon Lake and a little bit beyond until I was out past 4 miles, then turned around back the way I came except without the Huckleberry shuflle detour.

Ran pretty steady and easy, nice morning out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.530.000.000.600.000.000.007.13

7.13 mi, 1:10:30, 9:53 avg, 

(5.34 mi, HR 128 bpm easy part)

Ran with Joe and Jamie in Foxwood.

After the run with them did 10x25 second strides with 50 second easy in between.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.260.000.000.000.000.000.008.26

8.26 mi, 1:25:27, 10:21 avg, HR 143 bpm, elev gain 197 feet

Did the loop north of Westlake, north up Belcher to Klosterman, then south down the Pinellas trail and back to the house via Alderman.  Did not pay attention to heart rate while running, seemed to feel easy but rate ended up being a little higher than I wanted.  Still, a pretty good run overall.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.220.000.000.000.000.000.006.22

6.22 mi, 1:09:23, 11:09 avg, HR 127 bpm

Ran 4.11 miles with Stella, out and back on the new trail.

Dropped her off back at the house then another 2.11 miles with a loop around the neighborhood.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.150.000.000.000.000.000.0013.15

13.15 mi, 2:21:56, 10:47 avg, HR 128 bpm

Ran with Jamie, meeting up by the back gate and then running over to Starkey Blvd, heading north to Diane's house and then turning back.  We just missed the beverages but I've got and open invitation to use the hose.  So, cooled down and filled up water bottle for the run back.

Brief stop in the Circle K. and then finished up with enough looping in the neighborhood to get over 13 miles for the morning.

2nd 50+ mile week, good job Mark

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.230.000.000.000.000.000.006.23

6.23 mi, 1:04:45, 10:23 avg, Elev gain 178 feet, HR 135 bpm

Loops inside Westlake Village, felt easy effort and heart rate to match.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.240.000.000.000.000.000.006.24

6.24 mi, 1:05:33, 10:30 avg, HR 126 bpm

5/1 run/walk with Joe and Jamie in Foxwood.

Today is Jessica's and mine 2 year anniversary.  Going to stay at the Fenway Hotel in Dunedin and dinner at Bob Appetit nearby.

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

Took one day off, haven't done that in a while except for scheduled Sundays off.

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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, 1:34:08, 11:27 avg, Elev gain 208 feet, HR 127 bpm

New standard out and back 8 mile run, from Westlake Village, past the Y, over to the Pinellas Trail until reaching the corner of Curlew and Alt 19, and then back the way I came.  1 minute running, 3 minutes "easy" either jog or walking, with slightly increasing paces as the run progressed.   Time on feet.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.780.000.000.000.000.000.008.78

8.78 mi, 1:15:16, 8:34 avg

Part 1 - 1.25 miles with Stella.  We saw Joe and Jamie, Stella was very excitied.  While running back towards the house, the strong pulling seemed to strip something inside the retractable leash so it would no longer retract.  Poor retractable leash, it used to belong to Chelsea.

Friday Lake Dan run

Part 2 - went back out, onto the new trail down to Keystone for a little bit before turning back, picked up the pace and did two faster miles at 7:25 and 7:15, and then backed it down to 8:02 for the last mile, overall pace of 8:10.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.170.000.000.000.000.000.0016.17

16.17 mi, 2:27:07, 9:06 avg, HR 150 bpm

Started out from Longleaf near the little church, wanted to get some distance in and intended to do mainly heart rate mafetone range, but stopped looking at heart rate after the first mile.

Ran into Starkey Park to the shelter near the bike parking to say hi to some of the Striders and grab a gatorade and some ice.  Continued back out onto the main trail until about 8.5 miles out total and then turned back.  Skipped the detour back to the shelter and stayed on the main path.  Miles 9-16 were mostly between 8:00 and 9:00 pace.

Hadn't done 16 miles in a while and overall the run seemed to flow nicely.  Good finish to the week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
191.550.003.111.300.000.000.00195.96
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