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

15.22 mi, 2:01:12, 7:58 avg

The scheduled run for today was 14-16 miles at aerobic pace.  In other words, don't start out too slow, keep a nice steady pace, a little faster than easy pace but short of marathon goal pace.

I knew I'd get the miles in but I wasn't sure how my legs would react.  I've been fortunate this time around to not suffer from chronic dead legs like I did last fall, which makes the running itself more enjoyable.  Each run seems to have a purpose, alternating between shorter and easy and some sort of intervals either short and fast or longer and still pretty fast, or a long run with some sort of twist.

Training through the summer and into the fall means slowly getting nicer weather but still warm enough that it's a factor.  Ideally I'd start when it's still dark and have a few miles in by the time it starts getting light.  But, work/life/run balance means that doesn't quite happen.  So, today's run started at 7:34 am by the time I had dropped off my cooler on the course and did my warm up so I could get onto pace.  Started out at Longleaf with simple route up Starkey Blvd bike path and into Starkey park.  Cooler at 2.7 miles and hopefully there'd be some cold water at the water stops in the park, but as a back up plan there are some ground temperature water faucets.

First mile at 8:41, not quite the 8:00-8:20 range I wanted but hey it's still the warm up.  Next mile at 8:10, then the next miles hovering plus/minus 8:00, and last 4 miles getting faster - 7:50, 7:53, 7:40, 7:34.

It was a good sign when I got to my cooler and it was there and still filled with what I had put in it, including my small handheld bottle - was nice not to have to carry it starting out.

Not too many people out running, saw Tom heading back when I was a little over a mile in and then various people I didn't recognize and a good number of people on bikes.

There was some nice cold water in the park and it was a big relief when I hit the turnaround and was still feeling good.  I kept on holding my pace until finally let myself speed up a little bit.

Ended up two seconds faster than my faster end of the goal, compared to what I ran at NYC last fall this itself would have been a good marathon pace, but I'm hoping this time around I can get into the low 3:20's or maybe even break 3:20.  Still a ways to go to December.

But, as a warning, ended up with a tender spot on my left calf.  Didn't seem to affect my running and felt a bit better the next day.  It was right near yesterday's bee sting (or maybe some other stinging insect because I didn't actually see it biting me).  Might have thrown my gait off slightly.

After the run, showered and did some stretching and then met Tom and Andy at TiresPlus to have the truck brakes looked at and also took them to lunch at Lucky Dill.  Stopped by the Palm Harbor house after lunch, which they hadn't seen yet.  Truck wouldn't be ready until tomorrow morning so Andy borrowed my car.  Truck was back in action the next day, coming up on 15 years on reliable service.

GoMeb Razor Miles: 15.22
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