The Long Run

Shipyard Half Marathon

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: 31.18 Month: 116.05 Year: 1558.38
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: 718.65
GoMeb Razor Lifetime Miles: 409.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
155.9513.141.0013.140.000.000.00183.23
Nimbus15 Miles: 97.90Skechers Go Run Miles: 38.38Pearl Izumi II Miles: 32.06Brooks Cascadia Miles: 5.24Pure Flow (green) Miles: 9.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.590.000.000.000.000.000.006.59

6.59 mi 01:02 09:27 pace

Ran with Cynthia, Joe, and Renee in the park. Warmer at first then it got cooler and windier. Nice ez pace today to get ready for tomorrow's half.

Nimbus15 Miles: 6.59
Add Comment
Race: Shipyard Half Marathon (13.11 Miles) 01:30:50, Place overall: 10, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.3013.140.000.000.000.000.0014.44

First time in what seems like forever trying anything fast.  I was not expecting a lot other than to try and get back into a mindset of being able to run this pace with a goal of trying to see if I could break 1:30.  Came pretty close to that goal and feel I was capable of doing it but lacked the confidence to push harder in the mid miles.

Weather was awesome and Jessica came with me and ran the 5K, so was cheering me on at the finish line.  It's a great two loop course through the "olf Florida" town of Ozona running near the water and through tree lined neighborhoods and a bit on the Pinellas trail.

Had a good solid first mile but was also my fastest mile at 6:42.  Started out with Ryan who was looking to run maybe a 7:00 pace or possibly also break 1:30 with me.  My last mile was second fastest at 6:45. I had caught up to my age group nemesis Dr. Cottrell at the 12 mile marker.  That sort of put the fear of being passed into him and he took off.  At first I wasn't going to go after him but eventually did speed up and finished last mile with a 6:45 (he really took off and came in over 30 seconds ahead of me).  And no one out kicked me at the end this year which was also good.

So, second place age group for me and 10th overall place.

Splits: 6:42, 6:55, 6:55, 6:57, 6:47, 7:00, 6:47, 6:53, 6:55, 7:15, 6:54, 7:00, 6:45, 0.11@5:47 pace

Skechers Go Run Miles: 14.44
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.520.000.000.000.000.000.007.52

7.52 mi 01:00 07:59 pace

Ran at the Y with the Striders. Steady pick up but no intervals.  Pretty good run after Sunday's half.

Nimbus15 Miles: 7.52
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.580.000.000.000.000.000.005.58

5.58 mi ,00:48, 08:34 pace

Quick run in the nbhd. Cut it slightly short due to time.

Nimbus15 Miles: 5.58
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.570.000.000.000.000.000.008.57

8.57 mi, 01:06, 07:39 pace

Longleaf w Striders. Easy warm up mile then the rest under 8:00, and one of them under 7:00. Three strides at the end. Cool weather and a little bit of daylight early, nice.

Skechers Go Run Miles: 8.57
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.410.000.000.000.000.000.006.41

6.41 mi, 00:54, 08:22 pace

Almost thought I would be rained on, but it was nice instead. Nbhd run, a little less than I had wanted but at least more than Wednesday's run. Felt pretty good.

Pearl Izumi II Miles: 6.41
Add Comment
Race: Little-Markou 5K (3.11 Miles) 00:19:16, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.920.000.003.140.000.000.006.06

3.14 mi 00:19:16, 06:08 pace

I had no idea I could still run this fast. Also remembered how hard 5K's are. 6th overall and 1st place Masters (good for $75). 6:12, 6:04, and 6:14 with last bit at 5:28 pace.

Nice cool conditions and easy one big loop course (although on the very long straightaways it can look endless). Started out under 6:00 then slowed a little and ran behind Ryan (who beat me last year), Melanie, and Jean (rhymes with Sean) - aka "the herd". Decided to pass them and figured I would actually be helping them out and could help pull them along. Turned the corner onto Trinity Blvd and somehow managed to speed up and hit 6:04, but after that mile my pace slowed quite a bit and I was in the 6:30's. I could hear the herd behind me breathing hard which helped me to gradually speed back up. I could tell I had a little bit of gap but not a ton. As I approached the three mile marker I turned off the music so I could hear better. It almost seemed like I was going to catch runner #5 but he was 12 seconds away. Jean was just 8 seconds back.


Although 10 seconds slower than last year, today felt like a big accomplishment as it was only my second race this year after taking a long break from running anything fast.

This was my biggest cash prize ever!!  Grand total of lifetime earnings are now up to $100

Skechers Go Run Miles: 6.06
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.240.000.000.000.000.000.005.24

5.24 mi, 00:47, 09:03 pace

Starkey offroad trails.

Ran with the Trinity Trail runners (Jenny's running group). Special run to support a fellow runner recently diagnosed and battling lung cancer. Nice morning out on the trails with coffee and snacks afterward.

Brooks Cascadia Miles: 5.24
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.110.000.000.000.000.000.001.11

1.11 mi 00:10:15 09:14 pace

Ok, it wasn't really a fail. Started running but decided that my legs needed a day off after racing on Saturday and not taking Sunday off, decided to "listen to my body"

Nimbus15 Miles: 1.11
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.260.000.000.000.000.000.008.26

8.26 mi, 01:11 08:36 pace

Ran w the Striders at the Y, mainly with Joe, and a little bit on my own.

Ok, much better today than yesterday's fail.

Nimbus15 Miles: 8.26
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.650.000.006.000.000.000.009.65

9.65 mi ,01:15 07:43 pace

Run in the nbhd with 6 miles at tempo pace, splits were: 6:57, 6:59, 6:55, 6:58, 6:55, 6:44
Goal was 7:01 pace. It was a bit of a struggle and felt like I was just getting the job done, which is better than not doing it.

Pure Flow (green) Miles: 9.65
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.260.000.000.000.000.000.005.26

5.26 mi 00:45 08:35 pace

Simple run around nbhd and out and back to golf course water. Another great morning!

Nimbus15 Miles: 5.26
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.190.000.000.000.000.000.009.19

9.19 mi 01:17 08:23 pace

Home to Y and back, long way out, shorter way home.

Cool and overcast, perfect for running. Slightly later start but got the miles in. Used the fountain and took a gel at the Y then returned back home on a different route.

Pearl Izumi II Miles: 9.19
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.050.000.000.000.000.000.0020.05

20.05 mi02:58, 08:51 pace

Started with Joe, Jamie, Jamie, and a few others. Ran into the park and did an out and back with Joe and Cynthia. Legs were feeling unrecovered so I stopped a couple of times which helped, picked it up the last 4 miles and felt great at the end. Coffee with friends at Havana Dreamers after the run.

Nimbus15 Miles: 20.05
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.170.000.000.000.000.000.008.17

8.17 mi, 1:12:01, 8:49 avg

A good effort at getting out early enough to be finished by 7:00, but not quite getting in 9 miles.  I thought it would be cooler out so I was dressed a little too warm.  Ran in the nbhd, overall it was a good run.

Pearl Izumi II Miles: 8.17
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.060.000.000.000.000.000.009.06

9.06 mi,  1:17:58, 8:36 avg

Ran at the Y with the Striders.  Chilly out (mainly because of the wind), but fortunately I wore a hat which came in handy when the rain started (and thankfully did not last long).   Started out with Joe who took off on his tempo run after a 1 mile warmup.

Good run, and hopefully on track to get all the miles of each run this week.

Nimbus15 Miles: 9.06
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.310.001.004.000.000.000.009.31

9.31 mi, 1:13:27, 7:54 avg

A very tough run this morning.  It was the coldest day so far this year.  I had to do a lot of bargaining with myself to start and then get through this workout, but so worth it for the feeling of accomplishment.  I think I should have one run per week, challenging enough so that the thought of it scares me.  Getting back some speed and fortunately for the recent 5K have regained some confidence.

Goal was 5 x 1mile @ 6:24 with 0.5 mile jogs for rest breaks

splits:  6:43, 6:26, 6:14, 6:19, 6:08

Obviously not completely warmed up for the first one, almost hit my goal for the second but then nailed the last three.  Much better than my last attempt at mile repeats.

Skechers Go Run Miles: 9.31
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.140.000.000.000.000.000.009.14

9.14 mi01:13, 07:59 pace

Longleaf with the Striders. Second cold morning but better than yesterday. Nice run today.

Right leg acting up a little, keeping an eye on it.

Nimbus15 Miles: 9.14
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.290.000.000.000.000.000.008.29

8.29 mi, 01:10, 08:24 pace

Run in the neighborhood.

6 miles, woke up the boys then back out for two more. Much warmer today but still not quite sleeveless weather for me.  I had headed out the door, then turned around and came right back in to put arm warmers on, then back out again.

Pearl Izumi II Miles: 8.29
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.160.000.000.000.000.000.0016.16

16.16 mi, 02:23, 08:51 pace

Longleaf-Starkey-Longleaf.

Started with Jamie in Longleaf at 6:00. She was planning on 12-15, rooked her into doing all 16. Light rain throughout most of the run, started coming down heavier last couple of miles. Run went by quickly and the pace felt easy.

And this concludes week #7 of training for the Clearwater marathon.  It was a challenging week to actually stick to the plan but it's been increasing my running confidence knowing I can put in a little bit extra when I have to.

Nimbus15 Miles: 16.16
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.170.000.000.000.000.000.009.17

9.17 mi, 1:21:55, 8:56 avg

Very slow and clunky feeling at the start.  Suffered through for a while ,then sometime after mile 4 things got better.  Back to warm and humid for now, good to remember how much harder vs the cool weather we were having for a while.  Usual streets and paths in the neighborhood and by the golf courses.
 

Nimbus15 Miles: 9.17
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
155.9513.141.0013.140.000.000.00183.23
Nimbus15 Miles: 97.90Skechers Go Run Miles: 38.38Pearl Izumi II Miles: 32.06Brooks Cascadia Miles: 5.24Pure Flow (green) Miles: 9.65
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com