The Long Run

Lutz Independence 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: 17.19 Month: 93.13 Year: 973.73
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 464.72
Brooks Pure Flow Lifetime Miles: 152.32
Brooks Launch(lobster) Lifetime Miles: 557.93
GoMeb Razor Lifetime Miles: 251.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
83.535.903.050.650.000.000.0093.13
Brooks T7 Miles: 5.29GoMeb Razor Miles: 24.55Brooks Pure Flow Miles: 17.77Brooks Launch(lobster) Miles: 28.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.131.000.000.000.000.000.005.13

5.13 mi, 45:55, 8:57 avg

After last week, where I only ran 5 miles and probably overindulged more than I should have (but I did do a lot of walking and climbing!), today's run was better than expected.  Westlakd village run, down Lakeview Drive to Nebraska Ave for a bit then onto less busy Pennsylvania Ave which has a few small rolling hills.  Then turned around the way I came.  Last mile was 7:46, bringing my overall average just below 9:00.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.490.000.000.000.000.000.006.49

6.49 mi, 58:00, 8:56 avg, elev gain 120 feet

Ran a similar route to yesterday but went out a little bit farther on Pennsylvania until I hit the Pinellas Trail and ran south a little bit.  On the way back took a longer way on Village Way back to Lakeview.  Felt pretty good overall, second good run in a row.

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Race: Lutz Independence Run 5k (3.107 Miles) 00:20:41, Place overall: 25, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.240.003.050.000.000.000.005.29

Lutz Independence Day 5K

I'd wanted to do this one for a while and thought it would be a good chance to see if I could improve a little over my last race.  Before the race it almost felt cool, but after warming up realized it was going to be a warm one.

First mile was pretty good, coming in at 6:40 it was nice to not be struggling to stay just under 7:00.

But, the next two miles started to go that way, with second mile at 6:51, but still better than RAP River 5k.  Third mile I felt like I was really slowing down but somehow managed to get a little bit back and then had a pretty good kick.  Managed first in age group and felt like it was a step in the right direction back to sub-20:00

5k's sure are hard.

Fun morning though.

Brooks T7 Miles: 5.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.050.000.000.000.000.000.006.05

6.05 mi, 56:50, 9:23 avg

Ran in Foxwood with Joe and Jamie, 6:45ish start time.  Usual route from neighborhood and along the golf course.  Pretty nice 75 degree weather.

GoMeb Razor Miles: 6.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.800.000.000.550.000.000.003.35

3.35 mi, 31:02, 9:16 avg, elev gain 79 feet

Shorter run this morning.  First, ran a little over 2 miles easy.  Stopped back at the house before Jessica left for work.  I was going to drop off Aubrey at a friends house on the way to work so didn't want to be far from the house, so ran some 20-25 second strides up and down the street near the house, ran 7 of them, missed sub-6:00 on a couple of them.

Glad I added in some strides, made the run feel a little more productive.

GoMeb Razor Miles: 3.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.150.000.000.000.000.000.0015.15

15.15 mi, 2:22:53, 9:26 avg

Ran from home, kind of a late start at 8:26 by the time I finally started my watch.  Earlier in the morning it had been raining pretty heavily with enough lightning to keep people in bed longer (like myself), although probably would have been safe to start running about 7:15 or so rather than almost 8:30.

Left from my house with a 20oz handheld filled with gatorade, out to SR54 then onto Starkey Blvd.  There was a little bit of coolness left over from the rain which made it feel not so bad at first.   I had a slow first mile (11:02), and then was in the 9:00's for most of the run except for 3 of the miles which were in the 8:50's.  

I'd wanted to get enough miles to make it over 40 miles for the week.  So, I decided I'd run out a little over 7 miles which would take me to the park shelter where if nothing else there is a water faucet with water that is not ice code or delicious but manages to do the job of water.  As I approached the park entrance I saw Craig and Diane heading south (had just seen Tom and Jenny a little bit before that).  They said they'd leave the drinks out for me.  So, I turned around at exactly 7 miles (or pretty close to exactly) without reaching the shelter and the ok water.  Detoured to Diane's house and refilled 20oz with gatorade and drank one bottled water along with a gel.

Started out again, felt ok at first but then started getting tired legs.  Stopped at the bridge to stretch a little bit before continuing on until reaching the Circle K.  I had a soggy $5 bill on me, so went in and bought a polar pop, lots of ice, powerad and mountain dew.  Quite refreshing and did the trick to get me almost home.  A little bit after hitting 15 miles, with still about a half mile to my house, decided to just walk it in.  I'd already done more than the 14 and would have over 40 for the week.  A little walking would not hurt.

Felt kind of wiped out for most of the day.

For dinner, later that night,  had the "di parma" pizza at Fireside Pizza in Palm Harbor (prosciuto and arugula) - no problem finishing it.  Jessica was out with Amy (from Ohio) who was visiting for the weekend and doing their girl's night out, but met up with them after dinner for one drink at Peggy O's.

GoMeb Razor Miles: 15.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.110.000.000.000.000.000.002.11

2.11 mi,  19:04, 9:02 avg

Ran from the house to the gate, past my house again the other way and then back.  The last 0.11 was 6:29 average.

This was basically a "better than nothing" run.  Still felt a little bit beaten up from Saturday but didn't want to skip.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.330.000.000.000.000.000.003.33

3.33 mi, 31:52, 9:34 avg

A little more than yesterday, ran from the house to just past the golf course water fountain that I don't use anymore.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.030.000.000.000.000.000.007.03

7.03 mi, 1:09:54, 9:57 avg

3rd Foxwood run in a row this week.  This time ran with Jamie (although there was a slight chance of Joe but he would be a no show today - sometimes he sneaks up on us when it looks like he's not going to show up).  Did the usual t-shaped route.  Ran back with Jamie towards her house and kept going on my own the long way around the loop back home to get a little more distance.

Brooks Pure Flow Miles: 7.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.250.000.000.000.000.000.006.25

6.25 mi, 56:51, 9:06 avg, elev gain 115 feet

Out and back run from Lakeview house, through south entrance of Westlake, 18th street, Pennsylvania Ave and over to the Pinellas Trail.  Ran through Pop Stansell Park (but didn't stop at the pier), got a drink of water from the fountain then headed back the way I came.  First mile was 11:18, last full mile 8:01.  

81 degrees at the finish.

Brooks Pure Flow Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.490.000.000.000.000.000.004.49

4.49 mi, 41:18, 9:12 avg

Ran Stella around the block, going slowly at first and then picking up some steam.  Had not run Stella for a while, she really enjoys running and is pretty good on the leash.

Dropped her off at the house, and then ran out and back to the gate but took a detour through the last side street before the gate and then through the parking lot where Brick Oven is and then swinging by the bridge action on the way back.  Finished up with three strides to see what the fastest pace I could hit - 4:42. 

Brooks Pure Flow Miles: 4.49
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.270.000.000.000.000.000.0011.27

11.27 mi, 1:47:36, 9:33 avg, elev gain 168 feet

Ran with Joe and Jamie in Palm Harbor.  We stopped by Joe's office on Alt 19, then cut over on Oceanview to the Pinellas Trail and ran north to Klosterman before turning around.  We stopped and said hi to the primates at the primate sanctuary.  Continued on and stopped for bathroom break at Wall Springs Park.  Then Wall Springs Park south with plans on running to Pop Stansell Park but turned a little early onto Pennsylvania Ave, left at the Y and took the cut through back to Westlake.  

Joe stopped at the house and took Stella for a walk while Jamie and I ran about a 2.5 mile loop in Westlake.

There was much stopping and sight seeing but it was kind of warm and humid so not a bad day to take it easy and still get some miles in.

Brooks Launch(lobster) Miles: 11.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.530.000.000.000.000.005.53

5.53 mi, 47:48, 8:38 avg

Ran in Foxwood/Foxhollow area, t-shaped route.  Solo run - had texted Joe and Jamie last night but they could not make it.  I felt better than expected.  The run started out slow, like they've been doing, but first mile was not as slow as usual (10:25 this time), next 4 miles between 8:00 and 8:52, and then homestretch from the gate back to my home at 7:04 pace.  Was not looking at lap pace or instant pace while running but just the overall average.

By the time I finished, was no longer trying to run "easy", but most of the rest of the run felt like I was not pushing it (ok, maybe mile 5 was slightly pushing it).

Temperature was about 79 degrees.

Made it on time to 8:30 dental appointment to get the crown on my dental implant recemented.

Brooks Launch(lobster) Miles: 5.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.191.000.000.000.000.000.006.19

6.19 mi, 53:03, 8:34 avg, elev gain 118 feet

Ran a short loop near my house, and then headed out the south entrance of Westlake Blvd to Nebraska, then cutting over to Penn Ave to get out of the traffic, then through downtown Palm Harbor to Pop Stansell Park (near the water) where I stopped at the fountain before turning around, heading back the way I came except taking the cut through near the Y back into Westlake until returning home.  After I looked at my route on the map and seemed to draw a cartoonish looking dog.

My first mile was not the usual sluggish 10:00-11:00 range but a relatively faster 9:09, followed by next 4 miles in the 8 minute range with last full mile at 7:49 pace.

Not a bad run - felt good, saw the water, and drew a dog

Brooks Launch(lobster) Miles: 6.19
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.003.370.000.100.000.000.005.47

5.47 mi, 42:20, 7:44 avg, elev gain 101 feet

The goal of today's run was to not have a slow first mile - i.e. not 10 or 11 minute pace or high 9:00's but low 9:00's or faster.

Warmed up a little bit, and started on a very slight downhill, which quickly sloped back up, was in the mid 8:00's until finally finishing first mile in 8:12. 

I was running a loop through Westlake, which has several rolling hills, decided I'd run the loop twice which always feels tough on any course with any kind of hills when you know you have to run them a second time.  But, I managed to slowly get faster each mile and run the second loop faster than the first.

It had been raining earlier that morning which had cooled the temps a little bit, and fortunately enough clouds were still around to keep it from heating up too much.

Overall, the run was much better than expected.  Once the goal of the faster first mile was met, it was easy to stay on pace.  Still followed a similar pattern of getting faster but without a much slower first mile to bring down the average.

The hills and the little bits and pieces of speed work have been helping to keep me out of the usual ruts.

Brooks Launch(lobster) Miles: 5.47
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
83.535.903.050.650.000.000.0093.13
Brooks T7 Miles: 5.29GoMeb Razor Miles: 24.55Brooks Pure Flow Miles: 17.77Brooks Launch(lobster) Miles: 28.46
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