The Long Run

August 26, 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: 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance

15.03 mi, 2:10:09, 8:39 avg, elev gain 86 feet

Today's run was supposed to be on Saturday and was supposed to include 4x3 miles at marathon goal pace, but instead turned into just a regular long run at an "easy" but not lazy pace.  I also decided to go ahead and give the Pinellas Trail another chance for long runs.  I have not been having super successful runs on it recently.  Weather was in the 70's, and if I had started an hour sooner just before the sun came up I would have had some low 70's to run in.

 Took the shortcut out of Westlake, running past the Y and then over to the Pinellas Trail.  One nice thing about running at this time is that the crossing guards are out for the kids but also stop traffic for runners as well.  Headed south and then crossed Alt-19 where the bridge is closed, but at least they have a flashing light pedestrian crossing which some cars actually stop for.  Paces were slow so far - 11:01, 10:02, 9:05, 9:31.

Miles 6 and 7 were a slight pick up to 8:17 and 7:56, I was getting excited about the turn around at 7.5ish miles.  But, just as things were going great, my mp3 player battery died.  There was a guy on his bike who had stopped and he had his dog not on its leash, so I stopped a little bit and walked to assess the situation and started going again once the dog and owner were back together.

Then just after the turnaround I had a moment of running despair, like I was about to be doomed to a long and slow return trip as it got hotter and hotter.  I was struggling to hold a 9:30 pace.  Then, as my thoughts went elsewhere, I halted the slowdown and made up some of the pace and finished that mile at 9:11.  After that things got better and back to being faster with paces going to 8:18, 8:03, 7:58, 8:00, 7:34, 8:44, and 7:52

The water fountain at Alt19 and Curlew was more refreshing than expected.  It's not cold water, just whatever the ground temps happen to be.  It's a new three level fountain - the bottom level for dogs, a middle level for traditional fountain drinking and the top level for water refilling.

So, after my mile of despair and the refreshing water fountain, I saw my average pace drop from 9:05 to 8:39 at the end.

I did not do the 4x3mile repeats, but the run was done so my schedule was clear to watch Tom and the cross country team at the meet in Ocala on Saturday morning.

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