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

15.68 mi, 2:09:18, 8:15 avg

Redo of Friday's attempted run.  Not ideal conditions for running but passable.  I had three ideas where to run: 1. try Palm Harbor again, less driving but warmer by a few degrees, 2. run on Starkey Blvd, a little cooler but a little more driving, or 3. Drive to Brooksville, almost an hour away but would be less than 75 degrees.

I decided on Starkey Blvd.  Plan was to finish the 1.5 mile warm up before sunrise and start the MP miles before sunrise but while getting light out. Got there a little bit late.  Ran into Cynthia, Joe, and Renee.  They were going to run 1 mile easy , followed by 1.5 miles at 7:40 pace, and then onto some other stuff.  So, I ran 1/2 mile while waiting for everyone and joined them with another 1 mile easy and then ran their 1.5 miles with them.  This helped me a lot to ease into the faster pace without the stress of setting my own pace.  Said good bye and continued on another 1.5 miles at the same pace.

One 3 mile repeat down, 3 more to go.  Kept on running north and into Starkey Park, onto the bike trail and ran the one mile from the Sun to Pluto and then a little beyond, turning back with about 1/2 mile left so I'd end up at the water stop during the 2-3 minute break.  After making it for the second set I knew I was capable of finishing.  The water jug at the water stop was full and cold, that helped tremendously.

Got going again, ticking off the miles, 1, 2, 3.  Third mile was getting tough and I slowed a little bit.

For the final set, I gave myself a small cheat and stopped 1.5 miles in, stopping at the bridge to stretch.  Found some new life in my legs, then finished up the second half of the fourth set.

I pulled it off somehow and redeemed my failed Friday run, taking the chance that when I quit on Friday I would actually try again and would not quit this time.

Splits for the 4x3 mile sets:

  1. 7:36, 7:33, 7:28
  2. 7:31, 7:34, 7:32
  3. 7:37, 7:24, 7:40
  4. 7:30, 7:35, 7:21

Stopped back at my car for my gatorade slushie then finished up the 1.5 mile warm down.  Banged my head on the car door when I opened it and was standing too close, giving myself a small slice on my eyebrow.

Brooks Launch(lobster) Miles: 15.68
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