The Long Run

August 2019

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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: 18.10 Month: 164.28 Year: 1190.74
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
140.075.2517.101.860.000.000.00164.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.830.003.100.000.000.000.008.93

6.72 mi, 59:00, 8:47 avg, HR 149 bpm

2.21 mi, 20:30, 9:15 avg, HR 158 bpm

5x1k workout with goal of 4:16 (6:51 pace) per repeat.

Ran on Starkey Blvd from Longleaf, warmed up for 2 miles, then started repeats from the bridge, leaving my drink bottle there so I didn't have to carry it while I ran.  Thinking back to my past these times should have been easy, but today I had to put some work into it, but no way was I going to to not do the job.

Splits: 4:12, 4:09, 4:12, 4:09, 4:06

When I stopped to get my drink bottle, accidentally saved the run so had to hit start again to finish the cool down, so this showed up as two runs. 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.830.000.000.000.000.000.006.83

6.83 mi, 1:12:45, 10:39 avg, HR 119 bpm

Ran with Jamie in the neighborhood (Foxwood).  It was just slightly cooler but I think the humidity was lower also.  After the regular running part, finished up with 6x100m strides.  Heart rate was surprisingly good today.  Maybe due to combination of: 1) running with someone else, 2) run/walk, 3)lower temperature and humidity.

Tom and Jenny had run here earlier so there were some donuts left over but none of Andy's coffee.  I'll have to ask him to save some for me next time.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.130.000.000.000.000.000.0019.13

19.13 mi, 3:04:35, 9:39 avg, HR 145 bpm

Started out solo from my house, heading over to Longleaf where I met up with Jamie and Cynthia so I could run a few miles with them.

Next, we headed up Starkey Blvd (saw Tom as he was returning from his run) and then into the park and over to the shelter where we talked to some of the Striders and I got the last gatorade.  As we headed down the side trail to the shelter I noted my mileage of 7.3.  Since I wasn't going to take the detour on the way back I'd have to go out a little more than 9 miles to get 18 miles total.

Said goodbye to Jamie and Cynthia and headed further into the park.  My math was a bit off.  I think I went out to about 9.8 miles which would end up making my run too long.  Picked up the pace a little bit.  Weather was getting warmer and I was looking forward to an ice cold drink from Circle K.  Arrived there at 17.3 miles total.  Went inside and got my favorite mix of Powerade topped off with a little Mountain Dew Voltage.

Made it home ok, a little over a mile more than planned for the total run, not too far off from a 20 mile run which I'll do soon.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.120.000.000.400.000.000.006.52

6.52 mi, 1:00:43, 9:18 avg, elev gain 185 feet (no HR data)

Today's run was 6 miles easy followed by 6x100m strides.  I did not have the heart rate strap with me today so no data.  Ran in Westlake Village, out the southern entrance, then west along Nebraska and Penn. Ave. until going north for a little bit onto Omaha and then reversing the route back.

Did the strides on Lakeview down at the bottom of the little hill.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.120.000.000.000.000.000.007.12

7.12 mi, 1:10:47, 9:56 avg, HR 126 bpm

Ran with Joe and Jamie in the neighborhood.   Was going along with Jamie's 5/1 run/walk.  When we got back to my house (but I still had 1.7 miles to go), stopped and had an Ice Pop with Joe (Jamie had a water).  Really hit the spot.  Then I did one loop around the neighborhood in order to get 7 miles for the day as per Tom's training schedule.

Very happy with heart rate today, maybe it was just slightly cooler out this morning or something.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.004.240.000.000.000.000.0010.24

10.24 mi, 1:33:39, 9:08 avg, HR 137 bpm

Left from my house and met up with Joe at the back gate of Foxwood.  Only one harder run this week, and this was it.  

Running along 54, it started to rain.  We briefly stopped in Havana Dreamer's so Joe could grab some water.  The rain had stopped and now it was not so oppressive feeling.  Ran up Starkey and a little into Alico Pass until I was about 5 miles into the run then headed back.

At the 6 mile point I tried to shift into the next gear and go a little bit faster than 8:00 (schedule called for 7:57).  But I felt stuck, it was like the speedometer was stuck between 8:15 and 8:20.  So, a half mile in I said I was stopping.  Regrouped mentally, got going again and was able to get under 8:00.  Joe told me to go ahead.

Got back home and went just a little bit farther to make up for the start/stop/start (last mile was a bit too fast).  7:51, 7:32, 7:27, 7:19

I'll try to keep it more even next time but didn't want to risk slipping off my pace this time.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.260.000.000.000.000.000.007.26

7.26 mi, 1:13:49, 10:10 avg, elev gain 131 feet, HR 138 bpm

Easy paced out and back run from Westlake Village, over to the Pinellas Trail and then north until about the park near the reclaimed water place.  Did a pretty good job keeping heart rate in control without going too, too, slow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.260.000.000.360.000.000.006.62

6.62 mi, 1:04:20, 9:42 avg, HR 142 bpm

Mostly relaxed run out and back from Foxwood to the Lake Dan trail, gradually increasing pace. A bit warm out this morning.

Finished up with 6x100m up and down the street near my house.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.380.000.000.000.000.000.0012.38

12.38 mi, 2:14:59, 10:45 avg, HR 134 bpm

A shorter long run than the last few long runs.  Met up with Cynthia about 7:30 at Longleaf.  This was going to be a hot and humid run.  Several people were finishing their runs as we were starting.  Saw Tom finishing up his run.

We were on a pretty easy pace.  About 4 miles into it and Cynthia said we could run/walk on the way back.  Figured it was a good time to start now, so she started tracking the 4 minutes of running and time to walk.  We made it to the side trail to the shelter area (at about 5.1 miles), so I said I'd run out until 6 and she could hang out at the shelter.

Fortunately, there were still a couple of cold bottles of gatorade which I gladly accepted one of.  Headed back out.  At about 10 miles, I went ahead and picked up the pace a little bit.

While waiting for Cynthia I went into Trinity Cyclery and bought a packet of Recoverite and then bought a fountain drink next door to get some ice and water for my bottle and also a root beer.

Stuck around long enough to see Cynthia get back ok, then headed home and cooled down in the pool for a little bit.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.400.000.000.380.000.000.008.78

8.78 mi,  1:36:17, 10:57 avg, elev gain 228 feet, HR 143 bpm

8ish easy miles plus 6x100m strides at the end.  Headed south out of Westlake Village and over to the Pinellas Trail, then south until Curlew Road.  Was trying to keep it easy and relaxed but heart rate up a little bit higher than I wanted.  When I got to Curlew Road I thought I'd go into Publix to see if they had a water fountain.  Did not see one so just used the one outside on the trail near the street corner.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.170.004.000.000.000.000.008.17

8.17 mi, 1:09:07, 8:27 avg, HR 151 bpm

4 mi tempo run with 2 mile warm up and 2 mile cool down.  Ran on the trail next to Lake Dan preserve.  Goal was 7:36 pace.

Able to hit each of my splits (7:26, 7:22, 7:19, 7:16) and slightly faster but also resisted thinking I should run them much faster.  It was challenging as-is.  Run was pretty good overall.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.070.000.000.000.000.000.009.07

9.07 mi, 1:32:13, 10:10 avg, elev gain 192 feet, HR 131 bpm

Out and back run, from Westlake Village to Conservation Park just north of Wall Springs Park.  Took Pennsylvania Ave over to Pinellas Trail and headed north.  Shortly after getting on the trail saw a streak of lightning ahead with an almost immediate boom.  Got off the trail and found some shelter outside someone's garage.  Waited for a minute, didn't see anything else and it seemed to be passing.  Made it up to the park, rain started coming down steady for a little bit and then stopped.  The air cooled down a bit.  Waited a little bit, got going again.  

Made it to the underpass where a couple of cyclists were hanging out, thought about stopping again.  Got to Wall Springs.  More lightning, so found some shelter and waited for a bit.  It finally seemed to pass, so kept going and eventually made it back home.  

It was a little bit more excitement than I wanted!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.480.004.000.000.000.000.009.48

9.48 mi, 1:24:07, 8:52 avg, (no heart rate strap today)

8x800m workout with 2 mile warm up and 2 mile cool down.  2 minute rest/jog between repeats.  Goal of 3:25 (6:50 pace).

Ran from my house to the new trail near Lake Dan preserve, warming up for 2 miles.

Ran two repeats going south, two heading back north, and then repeated for a total of 8.  Did this so I could grab a sip of gatorade if needed.  Was able to make them all within goal but not much faster (which is ok), splits ranged from 3:18 to 3:23

It's been a while since I've done 8 of anything  (last thing I can remember was doing 8 (or more) 400's while training for Jacksonville Marathon.

Got the job done today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.100.000.000.360.000.000.007.46

7.46 mi, 1:16:32, 10:15 avg, HR 127 bpm

Rainy morning run from my house out onto the trail next to Lake Dan preserve, then back the way I came.  Finished up on the street near my house with 6x100m strides.

Good morning run, happy with heart rate.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.181.010.000.000.000.000.0018.19

18.19 mi, 2:51:43 , 9:26:41

Long run and first Beer Mile

I had 18 miles scheduled and Escape Brewery was having their first ever beer mile which was at 9:00 am.  So, I made an adventure out of it.  Left the house in Palm Harbor at 5:50 am, heading north on Belcher until Klosterman, then over to US 19.  This was probably the worst part of the run but it wasn't that bad.  Traffic was still light and the sidewalk is set back pretty far from the road.  But some of the sidewalk was uneven and there were lots of parking lots to cross where someone might not have seen me although I was wearing a headlamp and green safety vest.

Also, mindful of my time, I did start out easy but slowly worked my way toward a 9:30 pace.  

Turning east onto Keystone Road, there were hints of light.  The sidewalk is extra wide and then I was on the Pinellas Trail which was even nicer.  Crossed over East Lake with no problems, and soon I was turning north onto the new trail along Lake Dan preserve.  Felt like I was almost home.

I swung by Escape to make sure race was at 9:00 and not 8:30.  Still had 2.5 more miles to do so stopped by my house to grab a gatorade, did a loop in the neighborhood and then back to Escape.

Got my bib, waited a little, warmed up a bit.  The race was very, very casual.  Original plan was for 4 laps around the little strip plaza but they couldn't do that for some reason, so they changed it to 8 laps in the front parking lot.  They had a table set up with little dixie cups of beer (those little 3oz ones, filled maybe 2/3 so about 2 ounces or maybe a little less).

I ran a little faster than expected, about a 7:31 pace, not bad for making 9 stops.  When I finished the 8th lap my garmin said 0.89.  I asked the guy in charge if I should do one more lap, he said if  I wanted to.  I might have won the race but no one was keeping time or places, it was all for fun.  I think there were about 25 of us.

We each got three tokens good for $1 off.

After the race, it started to rain heavily.  Earlier in the morning there were some light sprinkles.  The rain had held off.

Headed back home, showered and then got a ride from Andy back to Palm Harbor and we also grabbed lunch at Grain and Berry.   So, it was a pretty fun morning.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.330.000.000.360.000.000.007.69

7.69 mi, 1:17:51, 10:07 avg, HR 127 bpm

Easy run day, 7 miles (supposed to do 8 but running late so compromised a little).  Out and back from Foxwood to Lake Dan preserve trail.  Peaceful run with good heart rate.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.410.006.000.000.000.000.0010.41

10.41 mi, 1:27:49, 8:26 avg, HR 153 bpm

The workout of the day is 3x2 mile repeats with goal pace of 7:25, plus two wam up and cool down miles.  2 minute jog/rest breaks between sets, so not a full recovery but not a straight 6 miles either.

Used the Lake Dan path.  It's about two miles from where it crosses the golf course down to Keystone Road, so a nice and quiet stretch.  I would do the first repeat going south, do my rest break on Keystone, then back north for the second repeat.  With the third repeat a 1 mile out and 1 mile back.  I could keep my drink bottle on the fence so I didn't have to carry it.

Repeats: 7:22, 7:19, then 7:13, 7:13, and finally 7:11, 7:04 for the last set

It was a little bit faster than goal with the last repeat maybe being a bit too fast but I didn't want to risk slowing down too much once I was on pace.  But I also did resist pushing the pace even farther.  I need to train where I'm at if I want to get back to the faster paces.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
140.075.2517.101.860.000.000.00164.28
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