The Long Run

Say No to Drugs 5k

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Member Since:

Mar 20, 2007



Goal Type:

Boston Qualifier

Running Accomplishments:


  • 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)


  • 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.



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: 18.10 Month: 164.28 Year: 1190.74
Brooks T7 Lifetime Miles: 202.78
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 782.98
GoMeb Razor Lifetime Miles: 468.00
Race: Say No to Drugs 5k (3.107 Miles) 00:22:05, Place overall: 32, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance

Total (warm up, race, cool down): 6.14 mi, 52:27 , 8:32 avg

Race: 3.16 mi, 22:07, 7:00 avg

Last race before turning 51.  Nice morning, temps right at 60 degrees, mostly sunny.  I've run the 10k here a couple of times, wanted to try the 5k.  I did a little bit better getting near the start line than last year but still had some weaving to do.  First mile ends at the top of the Clearwater bridge.  I was struggling and part of me thought about just jogging it out but I mostly pushed those thoughts away.  I thought, just get to the top of the bridge and see what you can pick up on the way down.  I manage 6:58 for the first mile, and on the way down the bridge I was running about a 6:15 pace.  After reaching to the bottom, the course runs out a little bit farther onto the causeway and then turns around, crossing the street to the other side and running along the bike path.  Mile 2 ends at the start of the bridge ascent.  I had lost my speed from the downhill and ended mile 2 with 7:00 pace.  I passed some people going up the bridge but lost a lot of speed.  Just make it to the top I thought.  I crested over the top and headed down the other side before reaching the helix sidewalk down to the street.  There's a tight turn at the bottom and then some uphill on a sidestreet going to Osceola Ave.  I was inching my pace back down to 7:00 (and maybe a second or two below) when the mile suddenly ended.

Turned the corner onto Drew St for the homestretch.  Clock came into view with a some time on it left to come in under 22:00, but as fast as I ran I saw the clock tick past 22:00.  I was catching up to a young lady and it seemed like I was close to passing her or thought I actually did pass her but she finished just ahead of me and was 3rd place female.

I asked for my little finisher's receipt with time, pace, and place and was surprised to see "Division Place: 1"

Has some pancakes after doing a cool down and stayed for awards.  I was a little bummed that my pace was about the same as what I did for the 10k last year.  But, at the same time happy to get a temporary break from dead legs (replaced with slightly slower legs but still moving fast enough to not be slow).  Saw a few people I knew - Lynn (but no Anthony), Ellen, (Magic Pants) Robin

It was a good morning overall, and maybe it will light a little fire to do better next time.  5K's are fun because it's one of the few races that you can get better at by running more 5k's

Later in the day I watched the parade in downtown Palm Harbor where Aubrey was marching with the Panther's cheer leaders.  In the evening, Jessica and I went to the office Christmas party

Brooks T7 Miles: 6.14
From Tom K on Tue, Dec 26, 2017 at 06:57:44 from

Good race! Man, that helix ramp is a pace killer. Way to earn your pancakes!

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