The Long Run

Say No to Drugs 5k

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 - 3:28:12, 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: 24.57 Month: 59.38 Year: 59.38
Brooks T7 Lifetime Miles: 182.10
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 699.56
GoMeb Speed3 Lifetime Miles: 417.06
Brooks Pure Flow Lifetime Miles: 97.94
Brooks Launch(lobster) Lifetime Miles: 215.84
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
94.909.925.070.000.000.000.00109.89
Brooks Launch(lobster) Miles: 94.12Brooks T7 Miles: 6.14GoRun4 Miles: 3.18Brooks Pure Flow Miles: 6.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.410.000.000.000.000.000.005.41

5.41 mi, 52:16, 9:40 avg

Ran with Joe in the neighborhood.  I was going to not run but Joe was running and one someone asks you to run it's like free motivation, or maybe like almost no motivation required, you just have to show up and run because someone asked you.  You don't have to convince yourself to get moving and struggle with where and how far to run, you just go.

So, it was a pretty good run, usual t-shaped route, nothing extra added on.  Slower first mile, with the rest all in the 9:00's.

Brooks Launch(lobster) Miles: 5.41
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.003.040.000.000.000.000.0010.04

10.04 mi, 1:26:21, 8:36 avg

Nice morning, run starting in Starkey Park with Joe, Daisy, Renee and a few others.  Daisy turned back at 3.5 and I went out to 5 miles before turning back.  Renee went to 5.5 and Joe out to 6.5.  Water stops were all empty , but Renee shared some of her water so I could wash down my gel.  Today's run felt much better than in a long time (maybe since the 12 mile run I did a couple weeks before that marathon) - some hope that my running can turn around.

After the run, met up with Jessica, her two girls and her parents to see the movie Coco, then watched some of Jacob's soccer game.  Unfortunately he took a pretty bad hit to the head (ball hit head, head hit ground), kind of dazed but able to get up on his own at least.

Did some more walking after lunch (about 3-4 miles) on the Pinellas trail.

Brooks Launch(lobster) Miles: 10.04
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.420.000.000.000.000.000.005.42

5.42 mi, 51:24, 9:29 avg

Solo run in the neighborhood, heading over towards the golf course for the t-shaped route with nothing extra added on.  Feeling mostly recovered from Saturday's run.  Slower first mile, then slightly faster miles after that.  It did feel like a slight step backwards after Saturday's very good feeling run but overall I think I'm still getting better.

Push-ups: 64

Brooks Launch(lobster) Miles: 5.42
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.003.290.000.000.000.000.006.29

6.29 mi, 51:53, 8:15

Today's run felt like a step back up.  No plan but to get some easy miles in.  I made it to Longleaf by 7:00.  I saw Tom heading back to Jenny's house after finishing his run on the bike path and waved to him but I don't think he saw me.  It looked like the last Strider had already left, but as I was getting ready saw Karen and Barb returning to their cars.  

Headed north up the trail and was a little less sluggish than usual for the first mile, with a 9:59.  Next two miles were in the 8:00's. Saw Melanie heading south, almost finished with her run.  Morning was beautiful I thought to myself while looking at the layer of low lying fog that would soon burn off.  It was the kind of morning where you were glad you chose running over some extra sleep and running outside over running on a treadmill, and picking a scenic route over the usual neighborhood route.  Turned around just past three miles and turned around, stopping briefly where the water stop would have been if I had been in time for the group run.

Next three miles were faster, with 7:46, 7:36, 7:31.  I next saw Corey heading north as I ran south.  Today's run was better than yesterday's, showing that yesterday's slight step back was temporary.  I wasn't in time to run with the group but I saw members from the group also running a little later.

Brooks Launch(lobster) Miles: 6.29
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.230.000.000.000.000.000.004.23

4.23 mi, 42:47, 10:07

Easy paced run with Joe in the neighborhood, needed to be done by 7:00 so cut it short a little bit.  Jessica's kids stayed over last night so helped get everyone ready and took Sophia to school since the other two had to get in earlier.

Brooks Launch(lobster) Miles: 4.23
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.200.000.410.000.000.000.004.61

4.61 mi,  43:32, 9:27 avg

Back to dead legs and not as many miles as I had hoped for.  Cut it short a little bit and then threw in 6 x 25 second strides at a pace faster than what I had been running but much slower than what I'd usually run strides (usual about 5:30ish, today was more like 6:30ish, except for one where I could not break 7:00).

It did help get me out of the rut a little bit.

Brooks Launch(lobster) Miles: 4.61
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.001.590.000.000.000.000.007.59

7.59 mi, 1:06:01, 8:42 avg

I ran from my house to the Y and then back, taking a longer but less trafficy route on the way home.  Weather was cool and comfortable.  I felt good at first, then struggled for a little bit, until finally getting into a groove and feeling good the last 3.59 miles to get back home.

Did some push-ups and pull-ups after the run.

Brooks Launch(lobster) Miles: 7.59
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.010.000.000.000.000.000.0012.01

12.01 mi, 1:50:01, 9:10 avg

Ran in Starkey Park with Jamie.  Saw a few other people but it was a pretty small group overall.  Also, there was a 10k race going on and I think I was suppposed to park elsewhere but no signs were posted.  Cooler weather (52 degrees, maybe a little colder at the start), pretty good run overall.  At 5.5 miles out there is a small shelter (picnic table with a roof) that used to have a 5 gallon water cooler.  Water cooler and its frame are missing, not sure if it is coming back.  Had a small hand and didn't need that much.

Now I'm only 31 miles away from 2000 miles for the year.

Brooks Launch(lobster) Miles: 12.01
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.280.000.000.000.000.000.002.28

2.28 mi, 23:22, 10:15 avg

Shorter run in the evening with Stella.  Morning was a little bit hectic and was also thinking that taking the day off altogether might help.  But, after dinner was going to take Stella for a walk but since it was cold out (45ish) running would be warmer and Stella can always use burning off some excess energy.  We went around the neigborhood loop with side trips to the two parks to drop off pet waste bags.

Brooks Launch(lobster) Miles: 2.28
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.222.001.000.000.000.000.007.22

7.22 mi, 59:54, 8:18 avg

Started off from Longleaf near the little church, about 7:00 start time.  Striders had left already except for Karen and Barb and Karen's three dogs.  Didn't see anyone else.  Was faster by the third mile, a litte faster on the 4th mile, then under 8:00 for miles 5 and 6, followed by mile 7 at 6:47 pace.  Legs felt pretty good overall (not great the first two miles but I knew they'd warm up).  Felt great to pick it up for just one mile, glad I did.

Did part of cannonball cool down after the run as well as a few sets of pull-ups.  Little bits of stretching are starting to help, especially a couple of sun salutations before I go to bed at night.

Less than 9 miles to go!

Brooks Launch(lobster) Miles: 7.22
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.420.000.000.000.000.000.005.42

5.42 mi, 52:35, 9:42 avg

Run in the neighborhood with Joe and Jamie, cool 52 degrees nice.  Started a little earlier than usual of late - 6:30, although I almost slept through the alarm.

Almost at 2,000 miles.

Push-ups: 66

Brooks Launch(lobster) Miles: 5.42
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.620.000.000.000.000.000.002.62

2.62 mi, 26:34, 10:08 avg

I was planning on getting over 2000 miles for the year today but a series of events caused me to miss it.  I was starting my run a little bit later and then got a call from Jessica.  She had a flat tire, so I had to turn around and head back to pick them up and take them to school.  I did get into work a little bit earlier so I was able to leave in what I thought was enough time to get in a run before dinner.  My kids, my parents, and myself were trying to meet up for dinner before my parents left town to see my brother.  Thursday night happened to open up when we could all make it, so we decided on meeting at Brick Oven Pizza at 6:30.  I left work at 5:00 but it took over 45 minutes to get home.

Headed out on my run as soon as I got home and had time for just 2.6 miles before needing to jump in the shower.  Dinner was great, thankful that it worked out.

Less than 1 mile to go for 2,000!

Brooks Launch(lobster) Miles: 2.62
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.170.000.000.000.000.000.004.17

4.17 mi, 38:18, 9:12 avg

Solo run from my house, past the golf course, and onto Trinity Blvd for a bit until just past 2 miles, then turned back.  Finally finished 2,000 miles for the year!

Brooks Launch(lobster) Miles: 4.17
Add Comment
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
2.980.003.160.000.000.000.006.14

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
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.450.000.000.000.000.000.004.45

4.45 mi, 44:46, 10:03 avg

Ran with Joe and Jamie in the neighborhood.  Nice morning out, but back to dead legs.  Kept the run kind of short so I wouldn't miss Jessica before she had to leave for work.

Happy Birthday to me!

No time to run 51 miles today to celebrate, but I did at least do 51 push-ups after the run (and I did them using the "perfect push-up" grips.

After work had a beer with Joe at Escape Brewery.

Jessica and her kids came over a little later for cake and presents and also lit Chanuka candles and presents.

Brooks Launch(lobster) Miles: 4.45
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.180.000.000.000.000.000.003.18

3.18 mi, 32:50, 10:19 avg

Since I successfully made it to 2,000 miles, I saw that the next milestone was 2017 miles for 2017 in 2017, so did a shorter run to reach that.  Still have a few more runs for the year, will see what I can fit in while traveling.

GoRun4 Miles: 3.18
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.650.000.500.000.000.000.007.15

7.15 mi, 1:05:56, 9:13 avg

First part of my run was with Joe and Jamie, meeting about 7:15, we did just under 5.5 miles together.  Then got Stella, walked her a bit and then ran from the park to the gate and back to the house (I've been slacking on running her).  My legs pretty much did not feel great again.

So, I decided to try some strides to see if some short bursts of speed could help.  I think I did eventually loosen up a little bit but was having trouble going very fast.  After finishing 4 of them (25 seconds each), I wanted to get under 6:00 pace, I failed on the 5th and 6th one.  I was only going to do 5 but then I decided I'd just keep trying until I hit the pace.  Finally ran the 7th try in 5:49 pace.

Push-ups: 68

Brooks Launch(lobster) Miles: 7.15
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.210.000.000.000.000.000.005.21

5.21 mi, 47:49, 9:10 avg

Late entry (1/4/18) - this turned out to be my last run for the year in 2017 in the US.  Nice 73 degree weather, solo out and back run from my house to Trinity Blvd via Robert Trent Jones Pkwy, ran along the grassy shoulder for a bit to around the entrance to the preserve.

Brooks Launch(lobster) Miles: 5.21
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.270.000.000.000.000.000.001.27

1.27 mi, 15:33, 12:14 avg

Ran along the shore in Tel Aviv near the hotel.  The wind was strong and waves were crashing over the seawall.  Tour guide said this was pretty rare for around here.  I was going to run at least three miles, but I ran into Jessica so I stopped my run and walked with here for a while before returning to the hotel.

Merry Christmas and Happy Birthday to Jessica.  We would have a little celebration for her after dinner with a candle, a card and gift I had packed, a card that her kids made and cards and gifts from her parents and sisters.

Brooks Pure Flow Miles: 1.27
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.160.000.000.000.000.000.003.16

3.16 mi, 30:28, 9:38

Ran along the water in Tel Aviv starting from the hotel, heading south until I ran out of sidewalk then turned around, ran past the hotel a little bit so I'd get at least three miles in.  Weather was much nice this morning with the sea calm.

Later that morning we would visit Yafo (or Jaffa) which is now actually part of Tel Aviv-Yafo but was originally a separate city and the only city when Tel Aviv was just sand dunes near the water about 1908.  In Yafo there was a big statue of a whale to represent the whale that swallowed Jonah because he got on a ship at Jaffa instead of going to Ninevah.  If asked today to go to Ninevah or board a ship from Jaffa I'd most likely choose the cruise from Jaffah (just being honest). 

Brooks Pure Flow Miles: 3.16
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.020.000.000.000.000.000.002.02

2.019 mi, 18:00, 8:55 avg

Short run on the treadmill after getting to the hotel in Jerusalem.  I was just trying to get in my steps but felt a little bit better than I had so I kept on moving up the speed.  Treadmill was in kilometers so I ran to 3.25 by the time I made it to 18 minutes.  This would be my last run from 2017.  I was at least getting in my steps each day, usually around 16,000 per day due to sightseeing and some added extra walking here and there.

I have much to write about on this trip.  After Tel Aviv we toured some cities and sites along the coast - Jaffa, Caeserea, Acre, an old British internment camp from pre-1948, and then stayed in Haifa for one night.  The next day we drove across the county to a hotel located on a kibbutz near the board with Lebanon, staying there for two nights and going on a jeep tour of Golan Heights, stopping at a winery for a tasting, driving up a mountain with a view of Syria, and then driving down towards Jerusalem via the Sea of Galilee (in the town of Tiberias there were signs up for the Tiberias marathon coming up on the weekend -if only I could have stayed!).  Drove past a sign for the sight of the sermon on the mount.  There were many sights like this but it was often a blur since there was only so much time to stop at so many places. 

Brooks Pure Flow Miles: 2.02
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
94.909.925.070.000.000.000.00109.89
Brooks Launch(lobster) Miles: 94.12Brooks T7 Miles: 6.14GoRun4 Miles: 3.18Brooks Pure Flow Miles: 6.45
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):