The Long Run

November 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: 11.35 Year: 1742.43
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

18.39 mi, 2:34:00, 8:23 avg

Big run for the week, not completely according to pace/distance goals but not that far off and a step up from the usual 15ish long runs.

Goal was 2 mile warm up, 3x(4@marathon goal pace, 2 easy) for a total of 20 miles.

Woke up just after 6:00 but was closer to 6:30 by the time I actually got out of bed.  Headed to Starkey Blvd, dropping off small drink cooler at Aristida entrance.  Did the two mile warm up in Longleaf.  Saw Daisy and Leah finishing up their runs just as I was about to start the faster miles, said hi to them for a few minutes.  Got going on the Starkey Blvd and then ran into Jenny and said hi to her briefly.  Started again and without too much difficulty was on pace to run in the 7:30's.  I'd hit the entrance to Aristida about 2.7 miles into the 4 mile MP section, turn down the street and go far enough on the sidestreet so I'd finish, run a little bit easy and grab a refresh for my handheld drink bottle (was carrying just one 10oz bottle).  Temperature was no longer cool but a little bit warm with the usual Florida early fall humidity (not much different from Florida late summer humidity).

First section MP miles: 7:34, 7:37, 7:40, 7:40

Finished the two easy mile section and was now inside Starkey Park.  Decided I'd run three miles of the faster segment before turning back to do the 4th mile which would put me by one of the park's water coolers.  There was a water cooler at the turn around, so I decided to stop just in case the other one did not have any water, so this segment was not done non-stop.  I did have a lot more energy after the brief stop.  The second set had been going in survival mode where I wasn't forcing myself to stay in the 7:30's, just whatever I could do to stay under 8:00

Second section MP miles: 7:53, 7:48, 7:48, 7:24

Two more miles easy and I was almost out of the park, then just 4 more of the harder miles.  Heat was getting to me, wanted to just jog it home from here, but as a compromise, did one more fast mile and then was going to do the last two miles faster after taking it easy for a mile.  Did the faster mile, then an easy mile and grabbed some ice from my cooler and drink top off.  Changed plan again to just one more fast mile followed by jog back to the start.

So, what was supposed to be 4 more miles at marathon goal pace turned into:

7:28, 9:06, (0.75@)9:30, 7:22, (0.64@7:55)

And the 20 mile run turned out to be 18.39 miles.

But it did wrap up my biggest training month since March (and the march miles are counting the 33 1/3 mile and 50 mile ultra races).

Brooks Launch(lobster) Miles: 18.39
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