The Long Run

August 20, 2019

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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: 120.53 Year: 1146.99
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

10.01 mi, 1:23:47, 8:22 avg, elev gain 136 feet

I wasn't afraid of this run, felt a little bit relaxed going into it, another Tuesday morning challenge with new combination of intervals run on slightly rolling terrain.

Workout plan - 2 miles easy, 2x(2k@half marathon pace, 1k@10K pace), then 5x400m @5k pace, followed by 2 miles easy warm down.

After the warmup, decided the 3k repeat course would be out 1k and back 1k followed by out 0.5k and then back 0.5k so I'd end up where I'd started and not have to climb any of the bigger hills.  Ran down Lakeview and right on Sandy Hook to the first big turn where I turned back.  Pace was going good, keeping a 7:02 pace for the first 2k.  Then I was supposed to pick it up down into the 6:40's, but my legs didn't do that, seemed to be stuck at the same pace.  Finally, got a tiny bit faster, doing the last 1k at 6:55 pace.

Altered my course for the next repeat, instead of an out and back with a 180 degree turn, made a loop by staying on Sandy Hook onto it got back to Lakeview at the top of the hill. This would make a bigger climb up but not too bad.  Seemed to do better for the second one.  First 2k at 7:00 pace, then picked it up to 6:45 pace for last 1k.

This pace on demand shifting is hard for me and 3k seemed like a pretty long interval.  But, now it was on to the 400m repeats.  I was able to go faster for these.  Ran these on a straight section of road with a slight incline, so going one way was slightly down and coming back was slightly up.  Pace splits for these: 6:04, 6:22, 6:00, 6:20, 5:47

I had been thinking about that last split from the start of the run.  I wanted to get through the work part to get to that last lap and experience a little bit of speed.

Next, finished up the 2 miles (and a little bit extra to get back to the house)


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