The Long Run

Gulf Beaches Holiday Halfathon

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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: 74.96 Year: 1712.03
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
211.1617.147.507.060.000.000.00242.86
Launch (black) Miles: 91.89Nimbus (green) Miles: 89.40Brooks ST5 Miles: 40.04Brooks T7 Miles: 3.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.890.002.000.000.000.000.0015.89

15.89 mi, 02:09, 08:07 pace

5:30 run from Longleaf with Keith, Dixie and Marcia to Diane's house for refreshments. We lost Marcia but picked up some other for the run into Starkey Park.

Turned around after a bit inside the park and headed back.

I was thinking about just running back at a steady pace but thought I could really use at least some race pace practice at the end of the long run, so I decided to give it a try.  Picked it up the last two miles for 6:18 and 6:19 then a short cool down.

I was going to round out the cool down to make it an even 16 miles but stopped to talk to Jorge and Eudair who had just finished their runs.

Launch (black) Miles: 15.89
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.610.000.000.000.000.000.007.61

7.61 mi, 01:03, 08:16 pace

Monday morning run around the neighborhood and past the golf course.

Warmer but still cool this morning. Gel flavor today: green apple

Nimbus (green) Miles: 7.61
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.530.000.002.500.000.000.008.03

8.03 mi, 01:00, 07:27 pace

Ran at the Y with the Striders group.

Easy warm up then decided to do 4 x 1k repeats. First one was slower and felt the hardest so wasn't sure if it was going to work out, but the next three were a bit better, the fourth one felt great but I was foiled by the 6:30 bus again,

paces: 6:14,5:48,5:49,5:52

Then, ran a little bit farther for the cool down.

Wore new shoes today: Brooks ST5

Stood in picture with Mike S. to celebrate 1000 miles. He had a disclaimer that it might not be a big deal to some people. But it IS a big deal! He has transformed himself from where he started.

Brooks ST5 Miles: 8.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.580.000.000.000.000.000.007.58

7.58 mi, 01:04, 08:28 pace

Easy paced run around the neighborhood and a little over a mile running on the grass alongside Trinity Blvd. Short sleeve shirt today, strawberry banana gel. Saw a woman get out of her car to talk to a guy driving a pickup truck, she was telling him about an almost flat tire on his trailer, just being a good Samaritan.

Nimbus (green) Miles: 7.58
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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, 01:06, 08:07 pace

Ran at Longleaf this morning, 5:30.

Didn't get much sleep last night, so decided to not do a big tempo run since it is getting close to the race - I thought I could do more harm than good. Thought about just doing six but felt pretty good when I got to the turn around spot for 6, and went a little farther.

Nice morning run, perfect weather and some good company.

Maybe I will try some pace practice tomorrow.

Launch (black) Miles: 8.08
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.180.000.000.000.000.000.008.18

8.18 mi, 01:07, 08:14 pace

Thought it might not be such a good run at first.  It reminded me of a foggy morning a few years ago when I had a frustrating morning at a race. But it turned out ok. I stopped a few times at first which I do sometimes on easy days. Mid way through the run I felt a lot better. Ran almost two miles on the grass along Trinity Blvd. Did 3 strides at the very end for leg turnover sake.

Nimbus (green) Miles: 8.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.310.000.000.000.000.000.008.31

8.31 mi, 01:11, 08:31 pace

Since I wasn't going long and I have a race tomorrow, I drove into the park and got started about 6:45ish. Ran with Jamie, Jamie, Mike and a couple of other people. It was foggy and cool out, great relaxing run. The big group wasn't there due to tomorrow's race.

I stopped for coffee on the way home, then ran some errands.

When I got back home someone had posted on Facebook that I was picked for Western States 100. I couldn't believe it. Had trouble getting through to the website but someone sent me a link to the lottery drawing and I saw them pick my name. I've got some training to do now :)

Launch (black) Miles: 8.31
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Race: Gulf Beaches Holiday Halfathon (13.11 Miles) 01:27:45, Place overall: 11, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.6213.140.000.000.000.000.0014.76

Holiday Halfathon race in Madeira Beach this morning.

A little bit warm but not too bad. I wasn't sure how it would turn out for a few reasons - I have often done worse than expected on this course, I should have picked the grilled fish with a side of potatoes instead of lobsters pasta (alfredo sauce), I should have gotten more sleep.  Regardless, I knew that anything was possible.

Started out at what I thought was a reasonable pace (a few seconds slower than goal pace), then backed it down a little. Stayed pretty even and was happy to get a little faster at mile 9 when I passed a few people who I had kept in my sight.  A woman named Terri was running, she pretty much usually finishes way ahead of me.

I also had reviewed my notes and the splits from the last time I ran this race and was at least mentally prepared for the sections which gave me trouble.  So, when I got to those sections, instead of trying to do whatever it took to get down to goal pace, I just tried to beat my pace from last time for that section.  I also noticed that the people I was running near were slowing down at the same time as me, more or less.

I'm not sure why, but was able to break out of my rut of slower and slower miles.  I finally passed Terri and also finally stayed ahead of another woman who kept on passing me shortly after I would pass her.

Eudair paced me for about a mile towards the end which really helped.   After she let me go, I wasn't quite able to hold onto the faster pace.  There was a guy in front of me who knew I was closing in on him so he kept ahead of me.  With the final mile on a packed dirt trail I was really glad about the off road running I had done, because this section used to scare me - but not anymore!

It wasn't a PR but it was my best time so far for this course.

Splits: 6:31, 6:33, 6:44, 6:39, 6:39, 6:47, 6:49, 6:51, 6:36, 6:48, 6:41,6:34,6:41,0.14@6:06


Nice to see a lot of friends today. Great job from Elizabeth singing the national anthem and then running.

Brooks ST5 Miles: 14.76
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.080.000.000.000.000.000.007.08

7.08 mi, 01:00, 08:26 pace

Felt pretty tired this morning, so just took it easy and skipped the intervals. Sped up a little on the second half of the run and felt better than when I started. Ran with Randy, Rachel, and Christina for the first part of the run.

Launch (black) Miles: 7.08
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.650.000.000.000.000.000.005.65

5.65 mi, 00:50, 08:51 pace

Slight motivation problem this morning, so was a little bit short on time. Warm and humid but got the job done for the most part. It's ok, I'm sure there were others in the same boat this morning.

Nimbus (green) Miles: 5.65
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.880.000.001.250.000.000.009.13

9.13 mi, 01:11, 07:48 pace

Much cooler this morning, nice!

Ran most of the run easy, especially the first half. Spent time running while chatting with Mike, Jammie, and then Michelle. For a mini speed work session I did 3x400m and 1x800m to practice 6:00 and below pace, then finished up with a short cool down distance.

Launch (black) Miles: 9.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.710.000.000.000.000.000.005.71

5.71 mi, 00:51, 08:50 pace

Cool out this morning, started out slow. Felt pretty good.

Taking it easy today on purpose for tomorrow's race.

Nimbus (green) Miles: 5.71
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Race: Pasco Sherrif Jingle Bell 5K (3.11 Miles) 00:20:02, Place overall: 5, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.640.000.003.310.000.000.005.95

 Was excited to run this race again this year since it was such a special race to me last year when unexpectedly I PR'd, won the race and then went on to run a long trail run all in the same morning.  There were a lot more runners this year so I knew there would be much less chance of winning it.

I felt great for this race but there were a few mishaps. The course was measured correctly but I did not run it correctly so my distance was about 0.2 miles too far.

Since the course starts out almost immediately going downhill, I decided I would go out as fast as I could and then hang on.

First mile felt great at 5:47. At the start of the second mile my shoelace had come untied, so I stopped to tie it. Started catching back up but then had to slow down for an ambulance that had to cross, got going again and still managed a 6:13 for the second mile.

I was starting to gain on the tail end of the lead pack. Feeling pretty good and then I heard someone say something to me. I was pretty sure that I (and the three people I was behind) missed a turn.

Got back on course and caught up to some people who did not miss the turn. Third mile was 6:09, but then still had another 0.31 to go. Just missed coming in under 20:00. Not quite my day for racing but I felt great about the effort and had a lot of fun.

Brooks T7 Miles: 3.31Launch (black) Miles: 2.64
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.650.000.000.000.000.000.007.65

7.65 mi, 01:05, 08:27 pace

Felt good and had great running weather.

Day before birthday!

Not too much else to say about this run since I am now backfilling once again :(

Nimbus (green) Miles: 7.65
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.130.002.500.000.000.000.007.63

7.63 mi, 00:58, 07:38 pace

Met up at the Y and ran with the Striders club.

Surprisingly warm and humid this morning. Ran at the Y and did the usual warm up. Was on the fence about doing intervals, but then decided why not (because it was my birthday and wanted to see if I had gotten any slower). First one was slower but I was still warming up, next three were good. 4x1k paces: 6:21,5:53,5:55,5:55

Brooks ST5 Miles: 7.63
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.430.000.000.000.000.000.008.43

8.43 mi, 01:13, 08:42 pace

Back to cool weather this morning, nice. Usual slow easy first mile, a little faster after that. Did the t-route with an extra out and back down Trinity Blvd for some off pavement running.

Nimbus (green) Miles: 8.43
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.700.001.000.000.000.000.009.70

9.7 mi, 01:18 08:04 pace

Met up at Longleaf at 5:30

Ran mostly easy today. Spent a little bit of time being the headlight for Michelle and Charly while on the bike path. Ran inside Aristide a bit before turning back and did the second to last mile fast (6:17). So, no big tempo run today but a nice balance of distance, speed, and being social.

Launch (black) Miles: 9.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.650.000.000.000.000.000.007.65

7.65 mi, 01:06, 08:37 pace

It sounded like it was raining this morning so I stayed in bed a little longer, but it was only the wind. Dressed a little warmer, just right. Did a little extra up and down Trinity Blvd.

Nimbus (green) Miles: 7.65
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.030.000.000.000.000.000.0020.03

20.03 mi, 02:56, 08:47 pace

5:30 start from Longleaf with Dixie. We missed the big groups so it was just us. Quick stop at Diane's house then into the park. I don't think I felt warm today until about mile 14. We ran along the power line trail on an out and back total of 8 miles, then finished up the last two on the pavement. I had forgotten how hard 20's were!

Launch (black) Miles: 20.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.470.000.000.000.000.000.008.47

8.47 mi, 01:13, 08:34 pace

Fun Christmas Eve morning run. Surprised at how many people turned up, most wearing red and/or green. I got there a little early for 2.5 mile then ran 6 miles with Jamie, Cynthia, and Heather.

Nimbus (green) Miles: 8.47
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.030.000.000.000.000.000.0011.03

11.03 mi, 01:32, 08:18 pace

Cool, sunny, peaceful and a little bit of breeze. Contemplative and rejuvenating Christmas morning run from my house to 54, up Starkey Blvd. and then back home.

It was a good way to spend some time which might have gone to waste otherwise.

Made Christmas dinner in the evening for my parents and the boys, my first time doing so.  Had lobster tails, filet mignon for the boys and I and portabellas for my parents, grilled asparagus, roasted potatoes with rosemary.

I hope everyone had a wonderful Christmas today.

Launch (black) Miles: 11.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.330.000.000.000.000.000.006.33

6.33 mi, 00:55, 08:38 pace

Breezy and pleasant run, mainly did the t-route by the golf course.

Nimbus (green) Miles: 6.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.621.002.000.000.000.000.009.62

9.62 mi, 01:15, 07:48 pace

Chilly early run with Striders, 5:30 at Longleaf.  I trailed way behind the big group for most of the run. Tried to do a fast mile after 3 mile warm up but could not go under 7:00. On the way back I did manage 2 6:30ish miles. Felt a little bit clunky while running except toward the end.

Brooks ST5 Miles: 9.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.430.000.000.000.000.000.007.43

7.43 mi, 01:03, 08:30 pace

Had to turn around for hat and gloves, then got going again and was ok. Usual neighborhood and golf course route with some added along Trinity Blvd shoulder.

Nimbus (green) Miles: 7.43
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.223.000.000.000.000.000.0018.22

18.22 mi, 02:29, 08:11 pace

Started running at 5:30 from Longleaf with Dixie, Eudair, and Cynthia. Start of run was threatening rain with oppressive humidity (yesterday morning 39 degrees, this morning 72)

Ran to Diane's house where Eudair and Cynthia turned back, but we picked up Renee and Diane for the run into Starkey.

Ran with Dixie for a couple more miles once inside the park before he turned around. I went out to the 5.5 mile stop then turned back.

On the way back, rain came down hard a few times but stopped toward the end. Plan was to pick up the last three at half marathon pace. Wasn't quite there but did what I could today - 6:56, 6:58, 6:44.

Got a ride back to Longleaf with Keith.

Enjoyed some coffee and a guava turnover at Havana Dreamers with Keith, Ed, Renee, Greg, and Jammie, and Jorge.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.710.000.000.000.000.000.008.71

8.71 mi, 01:15, 08:33 pace

Ran in my neighborhood and then out and back on Trinity Blvd.

This morning definitely started off as a "put one foot in front of the other". I had to go back for a second shirt then told myself at least just go around the block. Then I kept on going and soon found myself most of the way down Trinity Blvd before turning around.

I still forget and am still amazed at the difference a run can make on ones outlook.

Another year wraps up, here is wishing everyone a better 2013.

Nimbus (green) Miles: 8.71
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
211.1617.147.507.060.000.000.00242.86
Launch (black) Miles: 91.89Nimbus (green) Miles: 89.40Brooks ST5 Miles: 40.04Brooks T7 Miles: 3.31
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