The Long Run

Susan G Komen 10K St Pete

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMark's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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: 0.00 Month: 117.60 Year: 1754.67
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
189.060.0021.3513.100.000.000.00223.51
Green Silence2 Miles: 82.28Glycerin (red) Miles: 87.08Asics Cumulus Miles: 50.52Brooks ST5 Miles: 3.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.003.000.000.000.008.10

8.1 mi, 01:01, 07:34 pace

Easy paced warm up, and then did 6x800 at: 3:04,2:55,2:58,2:59,2:58,2:57
Happy with the effort since I haven't done 6 of anything for quite some time.

Green Silence2 Miles: 8.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.620.000.000.000.000.000.007.62

7.62 mi ,01:06 ,08:37 pace

Slow start (both time of day and pace), but gradual improvement. Did a mile out and back on Trinity Blvd grassy shoulder.

Glycerin (red) Miles: 7.62
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.140.004.000.000.000.000.0010.14

10.14 mi, 01:19, 07:44 pace

5:30 run at Longleaf. Easy paced warm up out to 4.5 miles, one mile pick up at 6:31 pace, half mile easy, then 3 miles at 6:37, 6:33, 6:18 then one mile cool down.

Green Silence2 Miles: 10.14
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.270.000.000.000.000.000.007.27

Run in the neighborhood and a little bit into the next one, returning back on the grassy shoulder of Trinity Blvd (stopped a couple of times to pick sand spurs off of my sock).  Nice weather and grateful for another run that made me feel better for doing it.

I'm going to run the Komen 10K tomorrow in St. Pete.  I ran it last year and missed breaking 40:00 by a few seconds.  Looking forward to seeing lots of friends and supporting a good cause.

Glycerin (red) Miles: 7.27
Comments(1)
Race: Susan G Komen 10K St Pete (6.21 Miles) 00:41:35, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.420.006.350.000.000.000.007.77

41:35, 11th place overall, 1st age group.

Fun and challenging race in St. Pete this morning. Started out on track for 40:00 but was not able to hold it.

6:20, 6:26, 6:40,6:33,6:46,6:36, 0.35@6:22

I'm not sure if the 3rd mile I lost motivation or just couldn't hold it, very hard to tell sometimes.

Neil C. was there and I focused on keeping him in sight for a while but he was running strong and continued to pull away. By the sixth mile I felt done and felt like jogging the rest. However, a woman in black and purple passed me and I decided to keep the pressure on her hoping that it would be a benefit to both of us and I think it worked.

Fun to see lots of familiar faces and very grateful for Renee to be the driver and warming up before the race.

Green Silence2 Miles: 7.77
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 mi ,00:35, 11:40 pace

Evening run with the boys from the house to the golf course water fountain and then back. I stopped the watch at the water fountain. On the way back, Andy went ahead of us and finished about 5 minutes before Tom and I.

Glycerin (red) Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.470.000.003.100.000.000.007.57

7.57 mi, 00:56, 07:23 pace

Still warm and humid. Ran at the Y, easy paced warm up almost 2 miles, then did 5x1K with about 0.3 rest between.

Paces: 5:56, 5:54, 5:42, 5:51, 5:56 All under 6:00, hurray!

Oftentimes, seem to mess up on the first one, last one or both.

Green Silence2 Miles: 7.57
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.700.000.000.000.000.000.004.70

AM Run

3.7 mi 00:35 09:23 pace

Easy run out and back to golf course.

PM Run

1 mi 00:10:03, 10:03 pace

Easy run with the boys, relaxed pace. It was fun, there was no complaining.

Glycerin (red) Miles: 4.70
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.010.000.000.000.000.000.008.01

8.01 mi, 01:04, 07:56 pace

Coolest morning in a long time. Ran with Jorge. We started out kind of slow but gradually picked it up, ending the last couple of miles sub 7:30.

Green Silence2 Miles: 8.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.380.000.000.000.000.000.007.38

AM Run

6.18 mi 00:58 09:22 pace

5:30 run around the neighborhood with Jamie. Awesome weather again.

PM Run

1.2 mi 00:13:39 11:22 pace

Easy jog to the park with the boys, then a couple of fast laps around the park path (about 1/4 mile each lap), then back home.

Glycerin (red) Miles: 7.38
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.020.000.000.000.000.000.0016.02

16.02 mi, 02:21, 08:49 pace

Longleaf to Starkey and back via Diane's house on the way out. Started with Jorge, Jamie, Cynthia and assorted other people. Turned back two miles into the park and back to Longleaf with Cynthia.

Before the run I let the dogs out and there was a raccoon in the lanai which the dogs cornered. Sammy got bit (possibly from the raccoon), but he's up to date on his shots, the vet cleaned him up and said he'll be fine.

Asics Cumulus Miles: 16.02
Add Comment
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, 01:03 ,08:45 pace

Two part run. Loop around the neighborhood for warm up, then had to drop something off for Andy at the bus stop, then out and back past the golf course and Trinity Blvd. Steadily picked up the pace from 9:30 first mile to 8:00 last mile.

Glycerin (red) Miles: 7.21
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.030.000.004.000.000.000.008.03

8.03 mi, 00:59, 07:22 pace

Ran at the Y with the Striders.

Warm up and then 8x800m. Paces: 6:04,5:52,5:50,5:53,5:46,6:00.6:03,6:02. I was originally going to do just 7, but when I didn't get the last one under 6:00 pace I figured I would go for quantity over quality. Sang happy birthday to Liz with the group. Went home, stretched and then crashed on the floor for about 30 minutes, I was wiped.

Green Silence2 Miles: 8.03
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.230.000.000.000.000.000.008.23

8.23 mi, 01:08, 08:14 pace

Through the neighborhood, past the golf course, to Trinity Oaks and back along Trinity Blvd for some grassy shoulder running. Beautiful, cool morning out. A man walking his two German shepherds said I always look fast when I run by.

Glycerin (red) Miles: 8.23
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.330.006.000.000.000.000.0010.33

10.33 mi, 01:18. 07:35 pace

Successful run this morning. Warm up of about 4 miles, then 6 mile tempo run at: 6:52,6:46,6:43,6:50,6:38,6:35.

Goal was to just try to run steady and keep the pace faster than 7:00.

I never had to struggle much to hold onto the pace. Longest tempo run in a while for me.

Green Silence2 Miles: 10.33
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.340.000.000.000.000.000.008.34

8.34 mi , 01:15 ,09:01 pace

6:00 am start, good run in the neighborhood, saw lots of friendly faces and played gate game for old time's sake.

Glycerin (red) Miles: 8.32
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.110.000.000.000.000.000.0020.11

20.11 mi 02:55 08:42 pace

Longleaf to Starkey and back.

5:30 start at Longleaf with Jorge. Ran to Diane's house, then into the park, 3 miles past the parking lot, turned back. Picked up the pace last couple of miles to Diane's house, then continued back to Longleaf on my own.

Asics Cumulus Miles: 20.11
Add Comment
Race: PHCC 5K (3.11 Miles) 00:32:50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.610.000.000.000.000.000.003.61

Fun 5K with the boys this morning.  We warmed up a little before the race, then started out together.  By the end of the first mile Andy was pulling ahead and Thomas was starting to struggle.  I had Andy go ahead.  He did really well after having been over a 9 minute pace for the first mile ended with a 8:30ish average.  I think he could have done even better with a good push.

 Thomas was struggling and becoming angry so I stayed far enough ahead so he couldn't complain to but close enough so he could still see me.  I'd look back, see him take a walk break, but not too long before he was running again.

They've been interested in running more so I've been taking them for a few short runs during the week.  With some consistency and improvement they might start enjoying it more.

We did this race last year (which had surprised me then that they wanted to run it), hopefully will run it next year as well.  It's a nice run around the college campus.

Brooks ST5 Miles: 3.61
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.400.000.000.000.000.000.006.40

6.4 mi, 9:18 pace

Ran with Jamie in the neighborhood.  Nice, conversational run, coolish weather was good.

Glycerin (red) Miles: 6.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.190.000.003.000.000.000.007.19

7.19 mi, 7:36 pace

Ran at the Y with the Striders.  Easy warm up almost two miles, the did 3x1mi at: 6:09,5:48,6:01

Then a short cool down.  The warm and humid air is being stubborn about leaving.

Green Silence2 Miles: 7.19
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.120.000.000.000.000.000.004.12

4.12 miles, 9:17 avg pace

Short run before needing to take Andy to school early this morning.  Cooler, still humid.  It was a pretty nice run.

Will try for another short run this evening.

Glycerin (red) Miles: 4.12
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.690.005.000.000.000.000.008.69

8.69 mi, 01:05, 07:27 pace

5:30 am run at Longleaf

Wow! First cool feeling morning, thought about wearing a shirt with sleeves but knew I'd warm up. Easy paced warm up for 2.5 miles. Chance to talk to Marcia (rare because she's usually going really fast).

Then did 5 mile tempo run with splits: 6:52,6:53,6:47,6:36,6:35

I was a little bit tight on time, so my "cool down" mile was still kind of fast at 7:21

Green Silence2 Miles: 8.69
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.200.000.000.000.000.000.006.20

6.2 mi, 00:57, 09:14 pace

Great, slightly chilly morning for running. Wore short sleeve shirt for first time in a while. Conversational paced run with Jamie in the neighborhood.

Glycerin (red) Miles: 6.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.390.000.000.000.000.000.0014.39

14.39 mi, 02:08, 08:54 pace

5:30 am start from Longleaf with Cynthia and Jorge. Usual route to Diane's house then into the park, about 1 mile past the bike parking lot before turning back. Had coffee and a bfast sandwich afterward at Havana Dreamer's. Beautiful morning to run!

Asics Cumulus Miles: 14.39
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.140.000.000.000.000.000.005.14

5.14 mi, 00:46, 08:58 pace

Short, easy paced run before I had to get the boys up for school.

Glycerin (red) Miles: 5.14
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.290.000.000.000.000.000.006.29

6.29 mi, 00:50, 07:55 pace

Garland, Tx hotel treadmill.

Pretty good run on the treadmill. Played around with speed and sometimes the incline.

Glycerin (red) Miles: 6.29
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.200.000.000.000.000.000.005.20

5.2 mi , 00:41, 07:53 pace

One more morning in Texas.

A little bit shorter than yesterday, but still a pretty good run on the treadmill.  I like the treadmill but glad I don't have to run on it all of the time.

Glycerin (red) Miles: 5.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.450.000.000.000.000.000.006.45

6.45 mi, 00:53, 08:11 pace

5:30 run at Longleaf with the Striders. Glad to still make it out after getting in at 1:00. Ran with Marcia for about a mile, then Liz caught up to me and we ran together for about 4 miles. Run felt good.

Green Silence2 Miles: 6.45
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
189.060.0021.3513.100.000.000.00223.51
Green Silence2 Miles: 82.28Glycerin (red) Miles: 87.08Asics Cumulus Miles: 50.52Brooks ST5 Miles: 3.61
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com