The Long Run

Precise Race to Educate 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: 20.26 Month: 95.22 Year: 1732.29
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
191.4615.0021.333.110.000.000.00230.90
Glycerin (red) Miles: 77.72Brooks T7 Miles: 5.18Green Silence2 Miles: 78.68Pearl Izumi II Miles: 1.74Asics Cumulus Miles: 67.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.830.000.000.000.000.000.006.83

6.83 mi, 00:57, 08:20 pace

My longest run all week! Taking it easy this week for races on Saturday and Sunday. Pleasant run this morning, feeling pretty good.

Glycerin (red) Miles: 6.83
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Race: Precise Race to Educate 5K (3.11 Miles) 00:19:06, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.070.000.003.110.000.000.005.18

19:06.8 chip time, 6th overall , 1st place age group.

Felt really good on today's race. Warmed up just enough, rain pretty much stopped, just some wind. I felt good on the first mile, right at 6:00, and still pretty strong the second mile at 6:05, third mile I started to slow down. Then fellow Strider Ryan came up behind me and passed me. I was able to pass him back and stayed in front of him but wasn't paying attention and got passed by him at the very end (lost by less than 0.1 seconds). Last mile was about a 6:14. I knew there was some sort of master's award but I might have run a little fast if I remembered it was $75! Oh, well, if it wasn't for Ryan, my third mile would have been a good deal slower.
I now feel like I haven't slowed down, big improvement from Red Mule 5K in August. Sub 19:00 next time hopefully!!
Anyway, great to see a lot of friends, enjoy some pancakes and most importantly to support a worthy cause with proceeds going to the River Ridge AP program, in memory of Courtney

Brooks T7 Miles: 5.18
Comments(1)
Race: Blue Moon Half Marathon (13.11 Miles) 01:28:20, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.924.009.120.000.000.000.0015.04

13.14 mi 01:28 06:43 pace

Day 2 of racing weekend for me. 1:28:20 (chip), 13th overall, 10th male, 1st AG.

Very "play it by ear" race plan - go out fast the first mile then stay under 6:52 for each mile to get sub-1:30 or better. First mile was 6:26, then it varied a bit (especially when going into the wind). Ryan was there again today, he passed me fairly early and I tried to keep him in my sights. He passed a few people, and eventually I passed one of the guys who had been in front of him at one point. After feeling like I was slowing around miles 5 and 6, I sped up the 7th mile. During the last mile I caught up to and passed a guy in an orange shirt was ahead of him to almost the end when he surged past me.
My legs were sore about halfway into the race, feeling yesterday's 5k I guess. Also there today was Matt who pulled away pretty early from me and ended up with a 1:26.

Splits: 6:26, 6:39, 6:50,6:50,6:39 (+30 seconds to sync up to mile 5 sign),6:47,6:37,6:39,6:48,6:55,6:51,6:43,6:40, 0.1@6:05

Cheered on Cynthia as she came in for a PR with Christina just ahead of her with a PR as well.

In some ways I don't think I went all out at this race, but because I wasn't sure where I was at fitness wise I set modest goals hopefully setting myself for a stronger effort next time.

Green Silence2 Miles: 15.02
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.050.000.000.000.000.000.008.05

AM Run

6.55 mi, 00:55 ,08:25 pace

Ran at the Y with Striders, just went out easy, still a bit sore from the weekend but felt better at the end of the run.

PM Run

1.5 mi 00:12:00 08:00 pace

Ran with the boys. Jogged out a quarter mile from the house then sprinted back, repeated 3 times. Andy's quarters were 1:14, 1:28, and 1:21. After the first one he said he couldn't do any more. But after the second one he said "I think I'll do one more". Thomas was down on himself because he wasn't as fast, but his fastest quarter was almost a 6:00 minute pace.

Green Silence2 Miles: 8.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.250.000.000.000.000.000.005.25

5.25, mi 00:47, 08:56 pace

Easy paced run, out to water fountain and back, and then around neighborhood loop.

Glycerin (red) Miles: 5.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.830.000.000.000.000.000.007.83

AM Run

6.09 mi 00:54 08:49 pace

Nice relaxed run at Longleaf with Keith. Great running weather.

PM Run

1.74 mi 00:18 10:08 pace

Ran the nbhd loop with the boys. Andy ran ahead (about 2 mins faster) and I stayed with Tom.

Green Silence2 Miles: 6.09Pearl Izumi II Miles: 1.74
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.120.000.000.000.000.000.005.12

5.12 mi, 00:43, 08:25 pace

Out to water fountain and back, and then loop around the neighborhood plus a little bit more to get over 5 miles.

Glycerin (red) Miles: 5.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.030.000.000.000.000.000.0018.03

18.03 mi, 02:45, 09:09 pace

Round trip from Longleaf at 5:30 into Starkey and back with very little stopping. Ran with Cynthia. Great morning for a run.

Asics Cumulus Miles: 18.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.620.000.000.000.000.000.006.62

6.62 mi, 00:58, 08:44 pace

Rough start and smooth finish. Perfect fall morning, relaxed.

Glycerin (red) Miles: 6.62
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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 , 01:02 , 07:39 pace

Ran at the Y with the Striders.

No intervals, just a mix of easy and some random faster segments for a good overall run. Light crowd this morning, beautiful weather again.

 

Green Silence2 Miles: 8.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.250.000.000.000.000.000.008.25

8.25 mi, 01:10, 08:25 pace

Standard route through the neighborhood with addition out to Trinity Oaks, in there a bit and then back. Breezy out this morning, grateful for the extra workout (take that wind!).

Glycerin (red) Miles: 8.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.4510.000.000.000.000.000.0011.45

11.45 mi, 01:22 ,07:07 pace - Ran at Longleaf

I said yes to meeting Jason and company at 5:00 for a 10 mile tempo run, plus warm up and cool down.

Warm up mile in 8:50, then had splits of 7:10, 6:57, 7:02, 7:00, 6:57, 6:46, 6:48, 6:53, 6:42, 6:26.

I had to cut my cool down a little short due to "issues" (fortunately I had tissues with me). Perfect 50 degree weather.

Green Silence2 Miles: 11.45
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.060.000.000.000.000.000.006.06

6.06 mi, 00:52, 08:33 pace

Nice feeling recovery run, pretty steady pace and very comfortable weather.

Glycerin (red) Miles: 6.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

20 mi ,03:08 09:24 pace

Rainy run from Longleaf. 2.5 miles in Longleaf with Jamie, and Cynthia, then picked up Jamie #1 for run into Longleaf, said goodbye to the two Jamie's, continued on then turned back after a few more miles and back to Longleaf for 20. Drizzled most of the run with a steady rain for the last mile. Just warm enough to not get cold, but felt good to get inside Havana Dreamers for a cup of coffee at the end.

Asics Cumulus Miles: 20.00
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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 ,00:55, 09:01 pace

Warm up out to Lisa's house, then ran one mile with Dylan then I saw Joe and ran with him about 4 miles. Felt pretty good this morning. Nice to do a shorter run today.

Glycerin (red) Miles: 6.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.370.005.000.000.000.000.007.37

7.37 mi, 00:55, 07:27 pace

Ran with Beka, Jason, Jean, and Diane. Happened to start out with them (instead of my usual way behind) so ran 4 out of the 6 mile repeats that Jason had on his schedule, then did a 5th one on my own to get back to the Y. Quarter mile rest between, supposed to be at 6:52 pace, splits were: 6:39,6:49,6:49,6:43,6:35

Green Silence2 Miles: 7.37
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.090.000.000.000.000.000.004.09

4.09 mi, 00:36, 08:48 pace

Slightly abbreviated run in the neighborhodd this morning, but it felt pretty good knowing I didn't have far to go. A few rain sprinkles at the end.

Glycerin (red) Miles: 4.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 mi, 00:51, 08:26 pace

Forgot my light this morning so I ran with Liz who did have hers. Weird cool and very humid but nice overall.

Green Silence2 Miles: 6.00
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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, 08:13 pace

Ran with Mike, Jason, Jean, Melanie and Beka on their easy day in Longleaf. Ankles a little tight at first but was feeling great at the end of the run.

Glycerin (red) Miles: 7.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.130.000.000.000.000.000.0013.13

13.13 mi, 01:56, 08:52 pace

Longleaf to Starky and back.

Good run with Cynthia, Jamie and Jamie. Started out with a loop in Longleaf, and made the two Jamie's back at the start by 6:00. Ran on the bike trail to the park, just a little bit inside and then back. Felt great today. Had coffee afterward with Cynthia and then stopped by Panera to see Keith, Dixie, Jammie, Greg, Victoria and Jorge for a bit.

Asics Cumulus Miles: 13.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.170.001.000.000.000.000.009.17

AM Run

8.02 mi, 01:04 07:57 pace

Decided to get a few more miles in and took advantage of the fact that a small group was meeting for an "easy 8". Fortunately, it actually felt easy. Ran with Jason, Jean, Ryan, and Melanie.

PM Run

1.15 mi,00:08:19, 07:13 pace

Did a mile practice run with Andy. Did a quick warm up then ran along side of him for motivation while he set his own pace. 6:49 PR for him!

 

Glycerin (red) Miles: 9.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.661.000.000.000.000.000.008.66

8.66 mi, 01:08, 07:53 pace

Run in the rain which I thought about cutting short but wasnt so bad once I fell in with a group. After 6ish miles, rain stopped so kept going a bit extra along with Beka, Diane, Andrea and Melanie.

Green Silence2 Miles: 8.66
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.010.000.000.000.000.000.007.01

7.01 mi, 00:58, 08:15 pace

Ran in the neighborhood and out to Trinity Blvd. Windy and pleasant, almost perfect. Did a few strides at the end of the run and then was close to 7 so did a little bit more cool down.

Glycerin (red) Miles: 7.01
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Race: Times Turkey Trot 10K (6.21 Miles) 00:39:29, Place overall: 46, Place in age division: 44
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.710.006.210.000.000.000.007.92

6.21 mi, 00:39, 06:21 pace

39:29 new PR at the Turkey Trot.

Started out fast (6:06) and did a pretty good job not blowing it. 8 seconds faster than last year. Maybe sub 39 is not too far off. Splits: 6:06, 6:09, 6:19, 6:26, 6:23, 6:30, 1:38 (0.27)

Sort of my strategy to see what happened if I went out "too fast" in case it turned out to not be too fast.  Conditions were good and for the first two miles I was in reach of Jacki, a very fast runner, so that alone was an accomplishment.  8 seconds faster than last year but I felt stronger and with less race specific training.

Green Silence2 Miles: 7.92
Comments(2)
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 00:51 08:15 pace

Run in the neighborhood.

Garmin refused to turn on this morning, I think the battery is finished. It seemed a bit unhappy after Tuesday's run in the rain, so glad it decided to work yesterday at least! I think I'm pretty close on the distance. Legs slightly sore from yesterday's race but felt good overall. T-route with a bit out and back onto Trinity Blvd.

Glycerin (red) Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.400.000.000.000.000.000.0016.40

16.4 mi 02:21 08:34 pace

Great run this morning, garmin-less. 2.5 mile in Longleaf w/ Cynthia and 5:30, then picked up Renee and Victoria for run to Starkey, and then also picked up David along the way. Turned back a couple miles into the park. Nice 50ish weather. Only two stops with one of them very quick.  It was a bit quicker of a run than usual but didn't feel any harder.

Ended run with some socializing at Havana Dreamers.

Asics Cumulus Miles: 16.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
191.4615.0021.333.110.000.000.00230.90
Glycerin (red) Miles: 77.72Brooks T7 Miles: 5.18Green Silence2 Miles: 78.68Pearl Izumi II Miles: 1.74Asics Cumulus Miles: 67.56
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