The Long Run

August 20, 2019

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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: 0.00 Month: 111.05 Year: 1137.51
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance

14.92 mi, 1:58:46, 7:58 avg

Long run with marathon specific long repeats today, 2 miles warm up, 2x5 miles @MP goal, followed by 2 miles warm down.

Joe said he would go along with me today but was doubtful he'd stick with me the whole way (but you never know about Joe as a often outperforms what he says he can do).

Met up at Longleaf at 7:00 (ish) - I was a couple minutes late.  It was cool but humid, not quite chilly but fortunately it did not really warm up.  Started out on the 2 mile easy part, stopped breifly to say hi to a group of the Striders.  Saw Tom returning from his run, waved as we passed by.  Was dreading picking up the pace from comfortable 9:30ish pace down to a 7:30 pace.  Told Joe I was fine with being a little slower the first mile as long as we were under 8:00.  About 0.6 miles into the faster part stopped by his cooler so he could grab a bottle of water to carry then continued on, finished first faster mile in 7:54, a little slow but ok.  Next mile in 7:43 as we entered Starkey Park.  Started getting a little bit faster and about halfway into the mile, Joe sent me ahead.  Next mile was finished in 7:33, right where I wanted to be.  Then an "old friend" stopped by, it was my old long run speed.  Wasn't struggling but my pace was now in the 7:00's, next two miles in 7:07 and 7:08.  With the faster miles at the end and the slower first two miles, was right around the 7:30 pace I wanted.

Did my three minute easy jog farther down the trail before turning back (later found out it was supposed to be 5 minute easy jog, but close enough).  Leg speed was still there but new pace a little slower than last two miles but faster than goal pace so didn't push it, just locked in.  Next four miles were 7:16, 7:18, 7:25, and 7:21.   Then I caught up with Joe part of the way into the 5th mile.  He had turned back a little early.  Took a left onto Alico Pass then turned back so I'd finish the 5th mile near the corner and meet back up with Joe for the warm down miles.  5th mile was in 7:06 - so about 7:18 pace for second 5 mile interval.  

Had a little bit farther to get back to the parking lot so warm down was actually 2.6 miles.

I felt really good about today's run with being able to not just scrape by in the marathon pace miles but comfortably run a little bit faster without feeling like I was struggling.

In the evening, had dinner at BJs and ordered their pretty big bacon and brisket topped burger and then went to see Bohemian Rhapsody at the movies.

Brooks Launch(lobster) Miles: 14.92
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