The Long Run

July 2011

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
15% off for Fast Running Blog members at St. George Running Center!

Member Since:

Mar 20, 2007



Goal Type:

Boston Qualifier

Running Accomplishments:


  • 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)


  • 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.



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: 45.78 Year: 1602.10
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
Nimbus 12 (new) Miles: 13.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance

Another week of walking and stuff:

Sunday - (3.8) on the treadmill at FlexOne.  Alternated between slower (3.5 mph) at 15% incline and faster (up to 4.5 mph) at 3-4% incline

Monday - (2.5) 1.7 miles w/ Sammy in the morning, then another 0.8 miles with Sammy and Barbie in the evening.   Went to Jenny's boot camp which include 0.75 miles running.  Followed up with 4 sets of bench presses (11x135, 8x155, 3x175, 12x135)

Tuesday - (1.7) did the morning loop w/ Sammy

Wednesday - (2.2) Cedar Rapids, hotel treadmill 2.2 miles in 28 minutes, which included some "slow" running (top speed 5.7 mph), but at least it was running and felt pretty good.  Several sets of dumbbell exercises (curls, presses, bent over rows, crunches on the ball)

Thursday - (2.4) Cedar Rapids, hotel treadmill, 2.4 miles in 28 minutes, kind of like Wed. but a little more running.

Friday - (1.0) 1 mile in the morning w/ Sammy to gate and back.  Was tired from late night late flight (home at 2:30 am!!)

Saturday - I left my house just after 6:00 on my bike and rode up to Starkey Park (7.5 miles), I met up with Dixie and we headed out together along with Derek and I ended up running 4 miles (9:10 pace).  Wed and Thu's walk/runs on the treadmill had been encouraging because they were completely pain free.  While there was just a small amount of pain and it was bearable I was hoping for none, but it was at least a pretty good test to see where I'm at.   I hung out for a little bit before getting on my bike and heading back home.  I went faster on the way back and completed the distance 2 minutes faster then the ride up.

Between walking and some slower running, 17.6 miles for the week.

I never got around to walking the dogs on Saturday.  :(

I did spend a considerable amount of time waiting for the AC guy to show up, but fortunately it turned out to be a quick repair and (relatively) inexpensive

Need to make that appointment this coming week to get to either a doctor or PT!!!

Nimbus 12 (new) Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance


Weekly summary of mostly non-running week.

I did make some calls about trying to get into see a doctor or PT but no luck yet, hopefully this coming week.

Sunday - (1.7) walked with Sammy around the loop

Monday - (4.1) 1.7 miles loop with Sammy walking, then 2.4 miles (in 30 minutes) on treadmill at Flexone running/walking, followed up with some weights

Tuesday - (2.25) 1  mile w/ Barbie and Sammy, then another 0.25 with Sammy to go pack and pick up "something" that Barbie had left behind.  PM - 1 more mile with Sammy

Wednesday - (2.7) - 1.7 miles w/ Sammy in the morning.  Jenny's boot camp in the evening which included 1 mile of running.  Also, 2 miles biking to  and from FlexOne

Thursday - (2.3) - 1.7 miles w/ Sammy in the morning, I wore the Garmin to see how fast I was walking, averaged 14:20 pace.  Another 0.6 miles in the evening w/ Barbie and Sammy.

Friday - (2.7) - It was raining so I went to the Y, warmed up on the bike, did some stretching and started walking on the treadmill which turned into walking/running.   Kept it at an incline of 3.0 and sometimes higher.  Did some bench presses after (12x115, 10x135, 8x155, 4x175, 12x135), the heaviest set felt pretty good, maybe time to move up.

Saturday - 22.7 mile bike ride up to Starkey, a few miles more on the bike trail there and then back home after a brief stop at the Strider's social hour.

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

On Thursday I had a massage which helped a lot to release some of the tightness in my hip area which in turn cut back on a lot of the pain I was having when running.  On Friday, I turned the dog walk into a run/walk with some intervals.  So, I decided to try on run on Saturday.

 I met with Sean and Chis in Starkey park.  I was running a few minutes late, but fortunately they waited for me.  We started out on the trails.  Actually, Sean and Chris did all of theirs on the off road trails, and I did all except for two miles at the end when I switched to the bike path.

Average pace: 9:00

I was glad that I was still able to run 9 miles after taking off so much time from running, and the distance didn't seem to be the problem, just the pain.

 I was feeling pretty good at the start but was having some pain towards the end.  After the run I was pretty sore, and when I woke up the next morning I was very sore.   Fortunately, as Sunday wore on I became less and less sore and almost felt back to the same by Monday morning.

I finally have an appointment to see a physical therapist next week, so hopefully I can finally start making some progress.

Nimbus 12 (new) Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
Nimbus 12 (new) Miles: 13.50
Debt Reduction Calculator

Featured Announcements