The Long Run

Blue Moon Half Marathon

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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: 19.48 Month: 127.95 Year: 258.19
Brooks T7 Lifetime Miles: 182.10
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 699.56
GoMeb Speed3 Lifetime Miles: 423.66
Brooks Pure Flow Lifetime Miles: 109.57
Brooks Launch(lobster) Lifetime Miles: 390.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
173.758.0025.393.660.000.000.00210.80
Green Silence Miles: 17.02Nimbus (green) Miles: 70.72Launch (black) Miles: 91.33Ghost3 Miles: 7.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.560.004.000.000.000.000.008.56

8.56 mi 01:03 07:20 pace

Ran at Longleaf neighborhood and up and down the Starkey Blvd bike trail.

Nice and cool about 60 degrees this morning. About a 3 mile warm up with 3 strides to get ready for faster pace,

then did 4 tempo miles: 6:21, 6:25, 6:20, 6:26.

Glad to be able to hit these paces, especially good to be able to get there on the first mile. (Although I wish it felt a little bit easier)  Getting ready for Sunday's race. Great to see the Gilmore girls and listen to their MCM stories and see the medal from there.

Green Silence Miles: 8.56
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.630.000.000.000.000.000.006.63

6.63 mi 00:58 08:45 pace

Chilly low 50's run, usual slow mile start followed by gradual pick up.  I was feeling a little bit beat up at the start, recovery run was in order.

Sometimes (ok, almost all of the time) I'm really glad that I run, it's good to have some routines

Nimbus (green) Miles: 6.63
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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, 01:08, 08:10 pace

Relaxing run, faster pace without looking at the pace. Since I wasn't planning on going as far, I started inside the park. Saw lots of familiar faces. After the run spilled coffee on my hand (I thought I had to twist the lid to pour, but that unlocked the top instead!)

Great weather for running but I should have brought something warmer if I wanted to hang out longer.

I think I am ready for tomorrow, we'll see what happens.

Launch (black) Miles: 8.34
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Race: Blue Moon Half Marathon (13.11 Miles) 01:26:47, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.466.007.140.000.000.000.0014.60

13.11 mi, 01:26:47, 06:37 pace

Good effort at the race today resulting in new PR of 1:26:47 (chip) and 3rd place overall (which gave me $25 prize, my first ever cash award)

My plan was to try for the pace needed for 1:25 then see what happens. It's not the best strategy for smart racing but I think it is a good fitness test.

First three miles were good - 6:18, 6:36, 6:23

Actually during mile 2 I did have a deep sense of doubt that I would not be able to hold a decent pace, but then got back on track for the third mile.  Just before the race started I was standing next to a guy who I thought looked pretty fast.  I asked him what pace he was planning on running and he said 6:20 to 6:25.  I thought that sounded good and would try to follow him and hang on.  However, I should have thought better of it since he said he ran 1:21 here last year.  Also, next to me at the start was Bret, who I've almost run into at other races, so it was nice to finally meet him.  At the beginning of the first mile I tried to follow Alravo (the 1:21 guy) but backed it down after about a 1/4 mile of doing a 5:40 pace.  However, I was feeling pretty good at the end of the first mile and sometimes have difficulty getting to the pace I want.  For the second mile the two lead guys had pulled ahead significantly.

6:42, 6:35, 6:37, 6:29, 6:32

Slight hiccup on the 4th mile going up and over the bridge, 5-8 were also good although a little slower than the pace I needed.  At mile 7, almost being at the pace I needed I was hoping that the pull of the second half would let me keep a faster pace.

6:46, 6:55, 6:42, 6:45, 6:43 and 0.14@5:40 

9 and 10 were tough with 10 being my slowest at 6:55, then 11-13 were faster. Glad I was able to keep myself from falling apart. I was alone for most of the run, ran with Bret a little bit at the beginning, the 1st and 2nd place guys were way in front of me (1:19 and 1:22). The race was a lot of fun and really let me know where I need to be in order to reach 1:25.


I had to really push to get that 6:55 mile down below 7:00, I was afraid that if I didn't get that one under 7:00 I might fall apart.

I talked to a guy after the race named Ben who was 74 years old and had done over 100 marathons, 50 of which were sub-3:00.  He ran about a 1:58 today.  Was telling me how there is no substitute for high mileage.  I used to be one of those 100 mile per week runners in the 1970's.  My miles have been a little bit lower than they used to be although not too bad.  My last half marathon PR was 2 years ago, when I was consistently doing mileage in the 60's.  I've been doing more speed work, but I some higher mileage would have helped for the second half of  the race.

The other thing that was difficult was the pedestrian bridge.  I crossed over during miles 4, 5, 9, and 10.   Except for mile 5 (6:35), the other crossings were difficult.  It wasn't that high but it did get to me  a little.  Maybe some more hills are in order.

Alravo got a new PR today of 1:19 to win the race and the number 2 guy came in at 1:22 and is my same age.  I think Alravo looked a bit like Jesus (but no beard, just the long hair), nice guy and humble, too.

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Quads and feet sore this morning, I'll take today off.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.550.000.000.000.000.000.006.55

6.55 mi, 00:54, 08:10 pace

Glad that I took yesterday off. Quads felt mostly recovered, although feet were still sore. No intervals today, just straight through with the last mile faster. Just missed the rain.

Launch (black) Miles: 6.55
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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

1 hour spin class at Family Fitness.

I felt laggy today.   Feet were worse later in the day, will need to take a break from spin for a while.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.050.000.000.000.000.000.006.05

6.05 mi, 00:54, 08:51 pace

Chilly out compared to what I'm used to, right about 50 degrees. I ran with Eudair the whole time this morning. We were both having feet issues so we kept the pace and distance easy. Feet actually felt better at the end of the run.

Nimbus (green) Miles: 6.05
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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, 00:47, 09:06 pace

Ran in the neighborhood this morning, kept it short and slower today. Trying to go at a pace comfortable to the feet. Thought at least a short run could help keep things loose rather than taking the day off. More used to the cold this morning than yesterday.

Nimbus (green) Miles: 5.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.000.000.000.000.000.000.0014.00

14 mi, 02:00, 08:36 pace

Ran from Longleaf to Starkey park and then back.  Morning was cool so I wore a long sleeve shirt and hat (wore hat also so I could carry a light), felt hot after about 1.5 miles so I later stashed the hat to get on the way back.

Tough but rewarding run this morning. Wasn't sure how far I would make it and took it easy due to the feet. Felt better after the stop at Diane's house, made it into the park and went a mile past the parking lot before turning back. Picked it up the last mile. Saw several deer this morning as well as some cows which I thought were deer at first.

Launch (black) Miles: 14.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.670.000.000.000.000.000.006.67

6.67 mi, 00:57, 08:35 pace

Beautiful weather for running this morning. Slow first mile (10:02), but it's what I could do. Felt better as the run went on, and felt great at the finish. 99% of the time the runs always get better if you get through the sucky part.

Nimbus (green) Miles: 6.67
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.130.000.000.000.000.000.007.13

7.13 mi, 00:5,5 07:46 pace

Feet felt one notch better today. Picked it up a bit although still not ready for speed work. Ran with Eudair for a bit, then caught up to the fast girls (not that Eudair isn't fast, but she usually trains at my pace, although they were taking it easy). Comfortable, non-chilly weather this morning.

Launch (black) Miles: 7.13
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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, 01:04, 08:28 pace

A little bit in the neighborhood, then past the golf course and down Trinity Blvd for a while running on the grassy shoulder before heading back. At mile 3.76 I was happy to be running. My feet could be a little bit better - ice, ice,ice.

Ghost3 Miles: 7.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.600.001.000.000.000.000.009.60

9.6 mi, 01:13, 07:36 pace

Cool and a little bit humid. Started out with the group, a little bit behind at first. Started picking up the pace after 4 miles, second to last mile was 6:17. PF was another small notch better today. Taping yesterday helped.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.340.000.000.000.000.000.006.34

6.34 mi, 00:54, 08:29 pace

Meat and potatoes weekday run. Weather was nice and cool. No dramas. Highlight was trying new Gu flavor - peanut butter.

Nimbus (green) Miles: 6.34
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.030.002.000.000.000.000.0015.03

15.03 mi, 02:03. 08:12 pace

5:30 start at Longleaf with a pretty good sized group, although I lagged behind for the first mile until my feet warmed up. Ran with Keith, Dixie, Eudair, Diane, Rene and saw many others.

Return trip by myself and picked it up for miles 13 and 14 - 6:23 and 6:17.

Cool and cloudy morning, great for running. Coffee and guava pastry at Havana Dreamers, and two more to go to bring home to the boys.

Happy to get over 50 miles this week and showing signs of improvement in my feet.

Hopefully I'll be up for the 10K Turkey Trot on Thursday, and maybe earn another mug.

Launch (black) Miles: 15.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.630.000.000.000.000.000.007.63

7.63 mi, 01:04, 08:24 pace

Cool, relaxing run around the neighborhood and golf course. Felt pretty good once warmed up. Passed by Lisa and Tori on the way back. Strawberry banana gel at the water stop.

Nimbus (green) Miles: 7.63
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.530.000.001.860.000.000.007.39

7.39 mi, 00:56, 07:38 pace

Good weather, nice morning run with three 1k repeats, paces: 6:04, 6:00,5:51 Just enough to get the legs moving in preparation for Turkey Trot 10K. Nice to see Elizabeth and Wendy. After the run had some coffee and petted a dog that was thrilled to spend the morning running.

Launch (black) Miles: 7.39
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.120.000.000.000.000.000.008.12

8.12 mi, 01:06, 08:10 pace

Another good morning run. Usual route around neighborhood, out past golf course and a small jaunt into the c shaped neighborhood. Perfect weather, feet were tolerable even at the start of the run. The taping has been helping as well as the icing.

Nimbus (green) Miles: 8.12
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Race: Times Turkey Trot (6.21 Miles) 00:39:37, Place overall: 40, Place in age division: 38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.210.006.250.000.000.000.008.46

39:37 (new PR) and 38th place male (40th overall I think).

After a warm up, I squeezed into the crowd near the front and happened to find a great spot with a bunch of friends from the Striders. Got off to a good start, amazed at how many people were running at that pace. First mile felt great, and I was feeling like I was on a roll, but noticed my shoe was untied, so had to stop to take care of that. Got right back on pace and had a great third mile. Second half started to get difficult. Last mile starts out with a hill which really slowed me down at first but was able to pick it back up and finish strong.

Splits: 6:12, 6:22, 6:16,6:27,6:30,6:21 0.25@5:56

For miles 4 and 5 I felt like I was about to blow up and really slow down, but looking back now it wasn't that drastic.  At the start of the 6th mile is the biggest hill of the course (fairly long but not that high), my pace slowed even more, but once past the hill was able to get a pretty decent last mile.


Saw my sports doctor, Dr. Cottrell who said hi to me while we were running but I was a little slow on recognizing him until we were apart. Last year he outkicked me at the end so I was on the lookout for him this time!

Before the race I warmed up with a little over two miles of mainly easy running and a few strides right before the race started.

Green Silence Miles: 8.46
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

5.53 mi, 00:48, 08:41 pace

Slept in a little bit late this morning and had a huge lack of motivation but knew if I could just get going for a few miles I'd want to go a little farther. The trick worked and ended up with a nice easy 5.5 miles.

Nimbus (green) Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.032.000.000.000.000.000.0016.03

16.03 mi, 02:09 08:01 pace

Standard Saturday route, chilly morning.

Went to Longleaf at 5:30 and ended up running with Scott. He was doing 22 this morning, I kept him company for a bit over 10 miles and ended up with a faster start than usual. I had debated between short sleeves and long sleeves (went with short sleeves), ended up being chilly pretty much the whole way but it wasn't too bad. I picked it up a bit for the last 3 miles.

Launch (black) Miles: 16.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.040.000.000.000.000.000.006.04

6.04 mi, 00:53, 08:42 pace

Tough to get going this morning, but once moving was ok. Glad to make it to 6 miles this morning.

I'll try and be optimistic that the rest of the running will get better this week!

Nimbus (green) Miles: 6.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.510.000.001.800.000.000.007.31

7.31 mi, 00:5,6 07:40 pace

Enjoyed the nice weather and friendly faces, mostly ran by myself.

Easy warm up followed by 3 x 1k repeats @ paces of: 6:17, 5:56, 5:56.

 (I seemed to have a little bit of trouble getting up to speed on the first one.)

Then did a little bit over a mile for cool down.

Launch (black) Miles: 7.31
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.380.000.000.000.000.000.006.38

6.38 mi, 00:53, 08:17 pace

My feet felt back to normal this morning.  Easy run in the neighborhood.

Temperature was cool and comfortable with a light fog. I felt a little slow at first but picked it up a good bit the last mile and a half.

As I had hoped on Monday, the running did get better this week.


 

Nimbus (green) Miles: 6.38
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.550.005.000.000.000.000.009.55

9.55 mi, 01:09, 07:14 pace

Easy paced warm up, just over 3 miles, then did 5 mile temp run, with

splits: 6:23, 6:19, 6:21, 6:29, 6:23

kept the splits pretty close except for the 4th mile when I got distracted or something. The cool weather helped. Had a cup o coffee after the run and a pumpkin reese's peanut butter cup muffin that Stan made.

Launch (black) Miles: 9.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.160.000.000.000.000.000.006.16

6.16 mi, 00:51, 08:15 pace

Feeling pretty good to run on a nice cool (58 degree) morning.

Getting low on gels, had a Clif Shot Gel, haven't had one of those in a long time.

I bought some more gels in the evening.

Nimbus (green) Miles: 6.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
173.758.0025.393.660.000.000.00210.80
Green Silence Miles: 17.02Nimbus (green) Miles: 70.72Launch (black) Miles: 91.33Ghost3 Miles: 7.53
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