The Long Run

PHSC 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: 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
151.5311.1111.601.000.000.000.00175.24
Nimbus15 Miles: 102.57Skechers Go Run Miles: 50.48Pearl Izumi II Miles: 11.27Pure Flow (green) Miles: 7.81
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.080.000.000.000.000.000.008.08

8.08 mi, 1:11:14, 8:48 avg

Pretty good run in the neighborhood, almost really good except I had to stop briefly when my left hammie tightened up, which has never happened to me before.  After that happened, slowed down a little and concentrated on running relaxed and it seemed to get better.  Humid but a little cooler than yesterday w a slight breeze.  Did the nbhd loop and out and back past the golf course.

Nimbus15 Miles: 8.08
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.200.000.000.000.000.000.008.20

8.2 mi, 1:12:02, 8:46 avg

Pleasant run in the neighborhood (two loops to start with) then out and back past the golf course and a side trip through another neighborhood whose gate happened to be open.  A couple twinges in the hamstring early on but then better behaved for the rest of the run.  Nice weather again.

Skechers Go Run Miles: 8.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.620.000.000.000.000.000.008.62

8.62 mi, 1:18:00, 9:03 avg

Out and back from my house to the Y.  One stop at golf course water fountain and stop at the Y to take a gel.  Not a good time of morning to be running since it was near the start time of the HS which is next to the Y.  Weather was very nice, though. 

Got beeped at one person (who later texted me to claim responsibility, lol), and saw another friend I hadn't seen in a while.

Nimbus15 Miles: 8.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.531.000.000.000.000.000.0016.53

16.53 mi, 02:20, 08:27 pace

Out and back run. Pleasant morning, saw a deer standing right next to the trail edge, didn't run away when she saw me. Also saw a rabbit which hopped away slowly when I came near. I did not see the big buck everyone was talking about and fortunately did not see the alligator that was out earlier this week. Some light sprinkling rain on the way back. Easy pace to start with and slowly got faster after the first 7 miles. Tried to do the last mile under 7:00 (without staring at the garmin the whole time), but wasn't quite there and was 7:05 instead

Nimbus15 Miles: 16.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.220.000.000.000.000.000.004.22

4.22 mi 00:38 08:56 pace

Easy paced run in the nbhd but not quite enough time to go as far as I wanted. Cooler weather nice.

Pearl Izumi II Miles: 4.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.810.000.000.000.000.000.007.81

7.81 mi 01:03 08:06 pace

At the Y with Striders.  Mixed speed work - 2x400m, then 2x1km , 1x800m, finally 2x400m. Last 400m felt good and was fastest.

Pure Flow (green) Miles: 7.81
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.600.000.000.000.000.000.006.60

6.6 mi, 58:41, 8:53 avg

Run in the neighborhood.  Almost got going by the time I wanted but at least I'm getting better.  Even more perfect running weather this morning than yesterday.

Nimbus15 Miles: 6.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.302.001.000.000.000.000.008.30

8.3 mi, 1:07:35, 8:09 avg

Longleaf with the Striders this morning at 5:30.  Great weather but I was feeling very sluggish for first three miles which were all slower than 9:00.

However, once I started the fourth mile my legs moved better and was able to hold and and even pick up the pace, with last 5 miles at 7:45, 7:45, 7:15, 7:15 and 6:44

Skechers Go Run Miles: 8.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.050.000.000.000.000.000.008.05

8.05 mi, 1:15:09, 9:20 avg

Ran in the nbhd with Joe.  Met about 5:45 - so success today at getting up on time to be done by 7:00.  Nice easy pace, gradually increasing from pretty slow to medium easy at the end.  Cool morning and bright moon but did have to dodge some banks of sprinklers.

Nimbus15 Miles: 8.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No run today - took Andy to his swim competition, and made a couple trips back and forth to make sure Thomas would get to see him compete.  It was great watching him and inspiring me to think about trying to swim.  He really improved a lot from day 1 to the end of the season.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

8.0, 1:11:20, 8:55 average

Easy paced run in the neighborhood.  Had a massage yesterday, first time in well over a year.  LMT noticed imbalances in my back.  I had been slacking on core and upper body and only recently started back doing a routine.

Run started out sluggish with ankles that quickly tightened up.  Got better after two miles and a lot better some time after 3 miles.  Garmin shut down at 6.38 miles but had a pretty good idea how far the run would be with the trip back so I guessed a little.

Nimbus15 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.551.000.600.000.000.000.008.15

8.15 mi, 1:03:15, 7:45 avg

Ran at the Y with the Striders.  Smaller crowd today, a bit warmer than recently and some lightning in the distance with threat of rain which never came.  9:00 first mile, next two miles faster.  Did one pick up of 0.6 miles without looking at pace to see what it would end up as (6:30 pace).  Last mile at 7:11.  For an 8 mile run it seemed to go by quicker.  It was nice to have the company even though I mainly ran alone (ran about a half mile or so with Michelle and Charley).

Remembered to stretch when I got home and followed up with a good dynamic psoas stretch also known as vacuuming the carpet and swiffering the tile.

Skechers Go Run Miles: 8.15
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Race: PHSC 5K (3.11 Miles) 00:23:15, Place overall: 27, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.003.110.000.000.000.000.003.11

3.23 mi 00:23 07:12 pace

Ran with the boys at the race formerly known as PHCC 5K Run with the Quistas. I haven't been getting them out running since the summer, although Andy has just finished swim team so is in pretty decent shape. Plan was to let Thomas go at his own pace and I'd try and pace Andy for a PR.

We all stuck together for almost the first mile which ended up being about 7:15. Just before that Thomas calmly said "ok, I'm going to run my own pace now" and then he eased off the gas but didn't slow down too much and took no walk breaks.


I saw that the garmin and course markers weren't going to line up so knew I'd have to run faster than 7:30 to get 7:30. But, into the second mile we were pushing just under a 7:00 for a little bit when Andy asked to slow down. Backed it down a little bit to a 7:20. Seemed to cruise through the third mile, and then just past the mile 3 marker, Andy sped up and I let him go and I saw him cross the finish line. I was 5 seconds back.


We had seen Thomas out on the course not too far back from us, and pretty soon we could see him coming through the last parking lot. Saw him race through the finish chute side by side with a lady who later thanked him for the push at the end.
Andy - 23:11, me 23:16, Thomas 27:15. Both Andy and Thomas were about 4 minutes faster than last year.
It was a great time and I was thrilled to see the boys both do so well.  Bonus - they had nice trophies for age group prizes which the three of us all got.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.450.000.000.000.000.000.007.45

7.45 mi, 1:03:35, 8:31 avg

Ran at the Y with the Striders, mostly all easy paces.  Ran with Joe.  Very nice weather.

Skechers Go Run Miles: 7.45
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.070.000.000.000.000.000.006.07

6.07 mi, 00:54, 08:49 pace

Neighborhood run around the loop and out and back to golf course then out and back on Eveningwood.

Nimbus15 Miles: 6.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.290.003.001.000.000.000.009.29

9.29 mi, 01:14 ,07:56 pace

Attempted to do 4x1600m repeats (actually 1 mile since not on a track). Have not tried this for a long time. Schedule called for 6:30 pace which I thought sounded modest. Did the first two on pace but missed the last two.

Trouble getting my legs to turn over fast enough in the first place.  Although part of the problem is I have trouble running faster in the dark. Splits: 6:18, 6:29, 6:34, 6:38 Faster first one seemed to be a fluke. Weather was awesome again.

Skechers Go Run Miles: 9.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.120.000.000.000.000.000.004.12

4.12 mi ,00:37 ,09:03 pace

slept in a little bit, just had time for 4

Nimbus15 Miles: 4.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.214.001.000.000.000.000.0017.21

17.21 mi 02:25 08:25 pace

Enjoying each one of these fall days. Started with Jamie and Joe inside Starkey, after about 2 miles Cynthia joined us and we ran a few more together. I headed out farther. At 8 miles my average pace was 9:19, finished with an 8:25 pace due to last 7 miles under 7:30 including last mile at 6:37. Everything was going great until I tried to unlock my door but couldn't because the key fob battery died. Fortunately there was a Strider neighbor still in the parking lot, so she gave me a ride home then I biked back to the park (bonus: 7 miles biking)

Nimbus15 Miles: 17.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.490.000.000.000.000.000.003.49

3.49 mi, 00:32, 09:10 pace

Run around the nbhd after work. Partial make-up for missing run in the morning.

Nimbus15 Miles: 3.49
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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, 08:10 pace

Ran w the Striders at the Y, nothing fancy mainly just miles, first 3 were slower and last 4.5 were under 8:00

Nimbus15 Miles: 7.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.090.006.000.000.000.000.009.09

9.09 mi, 1:09:14, 7:36 avg

Tempo run and warm up/cool down.  Ran it in the neighborhood.  Goal pace was 7:03, managed the following splits:

6:56, 6:57, 6:56, 6:54, 6:45, 6:52

A little bit of struggling here and there but mostly I felt like I had the pace in control.  Beautiful running weather.

Skechers Go Run Miles: 9.09
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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, 1:08:53, 8:19 avg

Loop through neighborhood over to Trinity Oaks and then back.  First couple miles slower then the rest a bit faster.  Another great fall morning for a run.

Nimbus15 Miles: 8.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.050.000.000.000.000.000.007.05

7.05 mi, 00:58. 08:14 pace

Good run in the nbhd. More evenly paced than most runs, more great weather. Also, on the ball about getting up and moving and into work a little earlier to get home early enough for trick or treaters.

Pearl Izumi II Miles: 7.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
151.5311.1111.601.000.000.000.00175.24
Nimbus15 Miles: 102.57Skechers Go Run Miles: 50.48Pearl Izumi II Miles: 11.27Pure Flow (green) Miles: 7.81
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