The Long Run

Red Mule 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: 20.26 Month: 95.22 Year: 1732.29
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
228.160.0011.665.610.000.000.00245.43
Green Silence2 Miles: 74.16Asics Cumulus Miles: 84.41Glycerin (red) Miles: 61.79Pearl Izumi II Miles: 17.23Brooks T7 Miles: 7.84
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.050.000.000.000.000.000.008.05

8.05 miles, 1:08:41

5:30 start at Longleaf with the Striders.  Caught up to Jamie after about a mile, ran together and talked her into doing 8.  Reasonable temperatures for summer.  Enjoyed some delicious coconut bars after the run that Charley brought.

Green Silence2 Miles: 8.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.560.000.000.000.000.000.008.56

8.56 mi, 1:11:21

Run through the neighborhood, past the golf course and into Trinity Oaks and then back.  Slightly cooler temperatures were a nice relief this morning.  The run felt peaceful this morning.

On a nice roll with consistent mileage for weekday runs this week, best in a while.

Asics Cumulus Miles: 8.56
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.040.000.000.000.000.000.0014.04

14.04 mi, 2:10:03

Met Jamie #2, Dixie and a bunch of others at Longleaf at 5:30.  Ran to Starkey park but lost Dixie to the Galloway training group.  Met up with Jamie #1 inside Starkey and did about 3.5  miles out and back for another 7 miles.  Another warm humid morning, but a good run overall.  Caught a ride back to Longleaf with Jamie #2.

Glycerin (red) Miles: 14.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.790.000.000.000.000.000.007.79

7.79 mi, 1:07:22, 8:38 pace

Late start, so it was a bit hot out.  Bargained with myself to at least run 5 miles, which worked to get me out the door and then keep going.

Ran around and up down various neighborhood side streets and a little bit onto Trinity Blvd.

Asics Cumulus Miles: 7.79
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.480.001.800.000.000.000.008.28

8.28 mi, 1:04:29, 7:47 pace

5:30 run with the Striders at the Y.  Did mostly easy paced running but tried out 3x1k again this week, with slightly better paces: 6:16, 6:07, 6:12

Warm and humid again but I think I'm getting used to it now.

Green Silence2 Miles: 8.28
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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, 1:12:10, 8:56 pace

I was late getting out the door again this morning.  Yesterday was 5:30 run and I was able to quickly get ready for work, today not so much.

But, I DID get my run finished, and as a bonus I ran into Joe and ran with him for a couple of miles.

Usual route, through the neighborhood, past the golf course and then added an out and back into Trinity Oaks.

Very warm and humid, good day to carry a bottle.

Asics Cumulus Miles: 8.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.010.004.000.000.000.000.0010.01

10.01 mi, 1:18:22, 7:49 avg

Ran at Longleaf with the Striders.  I decided to do 2x2 mi at something below 7:00 pace.  I thought this would be a good transition between shorter intervals and a tempo run.  Temperature was about 79 degrees but it didn't feel too bad.  After 4 mile easy paced warm up, started the intervals:  first one was: 6:55, 6:48 and second one: 6:56, 6:45

The last mile of the second interval was especially tough and I felt like quitting shortly into it as I didn't think I could make a 7:00 pace.  Once I decided to just try and do what I could (even if that was 7:30) I was able to relax and pick up the pace.

I'm glad I decided on this mini challenge.

Green Silence2 Miles: 10.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.270.000.000.000.000.000.008.27

8.27 mi, 1:11:38, 8:39 pace

Run around the neighborhood, past golf course, then into two neighboring neighborhoods.  Somewhat late start but earlier than Wednesday at least.  I figured with school about to start I won't have as many opportunities to choose to start late, and for some reason I'm still enjoying running in some heat.

So far, it's been another good consistent week of running.

Glycerin (red) Miles: 8.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.200.000.000.000.000.000.0016.20

16.2 mi, 2:26:21, 9:02 pace

I felt good on today's run, best long run since the race.  I ended up running with 4 good friends who I usually only get to run one or two at a time with due to various scheduling issues - Jamie, Dixie, Cynthia and Jorge.  We started out from Longleaf, ran to Diane's house (she wasn't home but I didn't want to recalculate a route without stopping there, I pretended to pet her cat Oriole who is usually outside).  Ran into the park with a brief stop at the shelter, then out to the power lines before turning back.

It also helped that today was just a few degrees cooler than what it had been, just enough to take the edge off.

During the last four miles Cynthia went ahead and the rest of us stayed at a pretty steady pace.

After the run, chatted with friends celebrating Jammie's 40th birthday (not to be confuse with Jamie).  Also, bought a jar of local "home made" honey from Dixie (I'm not sure what else to call it besides home made, Dixie did pull it out of the honeycombs himself but the bees are still the ones making it!).

Asics Cumulus Miles: 16.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.530.000.000.000.000.000.008.53

8.53 mi, 1:15:06, 8:48 pace

Good Monday morning run around the usual neighborhood streets, past the golf course, and a bit into the next neighborhood over.  Warm and humid but reasonable.  Decent mileage, felt pretty good and nothing to complain about = something to be thankful for.

Glycerin (red) Miles: 8.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.430.001.860.000.000.000.007.29

7.29 mi, 57:36. 7:53 pace

Ran with the Striders at the Y.  Included 3x1km repeats at paces: 6:19, 6:04, 6:07

Green Silence2 Miles: 7.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.700.000.000.000.000.000.007.70

 7.7 mi, 01:03, 08:13 pace

Ran 2.15 miles in the neighborhood then ran 5.55 miles on the treadmill at the Y after dropping Andy off.

Asics Cumulus Miles: 7.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.550.003.000.000.000.000.008.55

Ran at Longleaf with the Striders.  Easy paced warm up a little bit over 3.5 miles then was planning on doing a 4 mile tempo run.  Shortly after starting the first mile I thought it didn't feel right so I scrapped it.  I changed my mind again as I approached the turn around point when I had three miles left, decided to run the return trip as a three mile tempo run which turned into a progression run:  6:55, 6:45,6:35

It was a good outcome for something I had decided to scrap.

It was a bit on the warm side, about 79 degrees, I do much better at 75 or below.

Green Silence2 Miles: 8.55
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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 ,01:18, 09:32 pace

Ran with Joe this morning. We kept the pace nice and easy, stopped a couple of times for water. Not too bad out as far as temperature and humidity go. 5 days ago

Glycerin (red) Miles: 8.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.040.000.000.000.000.000.0020.04

20.04 mi, 02:54, 08:41 pace

Accidental 20

Run went really well. I started out with the Galloway group for about a mile and a half then ran by myself to Diane's, then into the park. They had gone ahead because I went to the parking lot, but caught them just after the power lines after they had turned back. Ran a bit with Beka, Jason, Andrea and Melanie. Ran back to Diane's then back to Longleaf and was close to 20 so I kept on going to make it even.

Definitely best long run since the big race and maybe for some time before that, too.

Asics Cumulus Miles: 20.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.640.000.000.000.000.000.005.64

5.64 mi, 00:52, 09:09 pace

Ran in the neighborhood.  Getting ready for first day of school for the kids.

A bit slow going at first but got faster eventually and finished below 8:00 for the last mile or so.

Glycerin (red) Miles: 5.64
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.620.000.002.500.000.000.008.12

8.12 mi, 01:05, 07:58 pace

Ran with the Striders at the Y.

Started out easy, then did 4x1km repeats at

paces: 5:54, 6:08, 6:07, 5:58. This was one more than last few weeks and all a bit faster, felt great!

I must admit before I ran my thoughts were "how am I going to do four, three was barely doable? I've gotten slower, can't ....."  There's a 5K this weekend.

Just give it a try.

Green Silence2 Miles: 8.12
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.150.000.000.000.000.000.007.15

7.15 mi, 01:03, 08:51 pace

Tough going to get started, but as usual, it does get better.  Ran in the neighborhood.

Pearl Izumi II Miles: 7.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.120.001.000.000.000.000.009.12

9.12 mi ,01:16, 08:18 pace

Ran at Longleaf with the Striders. Had to dodge several large puddles on the trail. Ran mostly even (I forgot to stop my watch at a stop so it was a 10 minute mile), did one fast mile on the way back at 6:18.

Green Silence2 Miles: 9.12
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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, 09:08 pace

Very difficult run this morning, but was finally feeling a bit better during the last mile. My ankles tightened up at the start and made things difficult. It was hot out of course but that was ok.

Glycerin (red) Miles: 5.25
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Race: Red Mule 5k (3.11 Miles) 00:19:52, Place overall: 44, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.730.000.003.110.000.000.007.84

Red Mule 5K

3.11 mi 00:20 06:23 pace

19:52 time, 1st place age group, and for a brief time was first place masters (but there was a guy in his 50's who was sub 18:00 so I was more than happy to hand the plaque over to him). Weather was decent for August. I was not very aggressive about lining up so had to do some weaving to break out of the crowd. I tried not to, but it was too tempting.

Mile splits were 6:28, 6:22, 6:33

At the awards the handed me the Masters plaque but took it back because there was a 53 year old who had run 17:55 who was going to get the Grand Masters plaque, he graciously offered to let me keep it but there's no way I could, maybe I'll come back next year actually earn it.

 


Warm up before/ Cool down after

4.73 mi 00:48 10:06 pace

I arrived a little bit later than I had originally wanted, but the start was delayed for 15 minutes so it worked out. Ran 1.65 for a warm up with mostly easy, and then 3 strides just before the race started. 3 mile mostly trail run after the race with a bunch of people, led by Dr. Dan swinging a stick to knock down any spider webs.

 

Brooks T7 Miles: 7.84
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.080.000.000.000.000.000.0010.08

10.08 mi, 01:40, 09:54 pace

Ran with Dan F and Chris C at Croom. We went out and back to the pits, then Dan and I did another mile on the road. Trail was wet mostly in a good way. On the return trip, just about at the top of a hill, I tripped and fell. I wished that someone could have filmed it, because while falling, I managed to rotate my body 90 degrees, so instead of doing a face plant I landed on my side and did a painless barrel roll. As I was doing this I was thinking to myself "I'm letting the roll absorb the energy of the impact". I stood up and was fine. This was my third time falling at Croom (first time was at mile 20 of the Croom Zoom race, 1/2012, and second time was mile 24 of Croom Fools Run 4/2012).


Saw a few other people running and met Dan Miller who I have heard of but never met, and met Laura D who won the Atlanta Marathon twice. Cloud cover stuck around so it never got unbearably hot. Another fun and interesting morning in Hernando county.

Pearl Izumi II Miles: 10.08
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.210.000.000.000.000.000.007.21

7.21 mi, 00:59, 08:08 pace

Ran with Striders at the Y. No intervals today, decided I'd let myself off the hook since I raced on Saturday.

Green Silence2 Miles: 7.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.270.000.000.000.000.000.006.27

6.27 mi, 00:58, 09:13 pace

Sluggish start and gradual pick up. Hint of coolness in the air with a good portion of the run in the dark.

Glycerin (red) Miles: 6.27
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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, 01:02, 08:16 pace

Good run this morning. No tempo, just some good miles, mostly steady pace, decent weather

Green Silence2 Miles: 7.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.650.000.000.000.000.000.005.65

5.65 mi ,00:53, 09:18 pace

Just an ordinary, decent run. Would have gone a little farther but ran out of time, need to start sooner on school mornings!

Glycerin (red) Miles: 5.65
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.050.000.000.000.000.000.0016.05

16.05 mi , 02:30 ,09:20 pace

Pretty fun, mostly easy paced run, although I was feeling a little sluggish toward the end along with everyone else. Ran from Longleaf with Cynthia, Jamie, and Jorge, into Starkey Park and then back (with a stop at Diane's on the way up where we added Diane and Renee to the group).

Asics Cumulus Miles: 16.05
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
228.160.0011.665.610.000.000.00245.43
Green Silence2 Miles: 74.16Asics Cumulus Miles: 84.41Glycerin (red) Miles: 61.79Pearl Izumi II Miles: 17.23Brooks T7 Miles: 7.84
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