The Long Run

December 13, 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: 19.14 Year: 1879.20
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

11.14 mi, 1:39:08, 8:54 avg, elev gain 358 feet

Today was hill repeats day, scheduled for 12x400m uphill @10k pace, 45 second jog, back down the hill @MP (7:30).  Two weeks ago I did 10 of these, at the time it seemed like an impossible feat, today's seemed worse along with the fact that my right foot is runnable and getting better but  I don't want it to get worse.

Warm up, two easy miles ending at the base of my friendly neighborhood hill.  First repeat was not good.  I had that problem where I start out, feeling like I'm going fast but stuck running a lot slower than I thought, so instead of being at a 6:45 pace right away, the watch is stuck at 8:10.  As I keep climbing it gets a little better, ending at 7:42 average for uphill number one, downhill was at 7:27 which was a bit backward.

But, the next one was better, although still a little slow up (7:05 up, 7:29 down).

Finally, the third one I was at 6:40 average for the uphill, and I was 1/4 done.  It was also in the high 70's pushing toward 80.  I had to keep bargaining with myself - ok, at least do 6, then with warm up and warm down miles it's still a pretty good run.

I somehow make it to 7.  I take a little bit longer of a break than the proscribed 90 seconds as I freshen up my water bottle with cold water.

Back at it and then 8, 9, and 10 are done and now I'm at least tied with what I did two weeks ago.  After multiple times of tricking myself into keep going I finally decide to follow through and only do 1 more for a total of 11 which puts me ahead of two weeks ago and makes this a harder run.  My foot is doing ok and I think this will help keep it that way.

Summar up uphill paces: 7:42, 7:05, 6:40, 6:42, 6:46, 6:38, 6:37, 6:37, 6:28, 6:25, 6:27

Downhills were all good, ranging from 7:16-7:30

Finally, the two mile warm down which seemed to drag on a bit long but otherwise went pretty well.

I will reward myself tonight with Taco Tuesday at Tijuana Flats with two tacos and a side of guac.

GoMeb Razor Miles: 11.14
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