The Long Run

Red Mule 5K

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Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

  • 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)

Marathons:

  • 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.

 

Personal:

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: 0.00 Year: 1266.58
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
33.756.001.093.100.000.000.0043.94
Nimbus (green) Miles: 14.21Green Silence Miles: 17.16Ghost3 Miles: 4.00Brooks T7 Miles: 8.47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.640.000.000.000.000.000.008.64

8.64 mi, 01:15, 08:37 pace

 

Decided not to go quite as far this Monday as I have on the last few. Was feeling a little tired but managed to keep a steady pace and felt good at the end.

Did some stretching after the run but did not do a strength routine, I was still feeling tired and thought a break would be better today.

Nimbus (green) Miles: 8.64
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.001.090.000.000.000.007.09

7.09 mi, 00:59, 08:22 pace

Met up at the Y at 5:30 to meet up with the group.

Started out by myself.  I was going to run without doing any intervals this morning, but I ended up running two of Liz's with her - I felt bad because the last time I went ahead she got lost. Did paces of 6:15 and 6:39, which was just enough to feel fast but wasn't too fast. Weather was a couple degrees cooler this morning which was nice.

At the start of yesterday's run I was starting to feel a little twinge at the top of my left calf, but it was better today.  I'll take it a little easier this week with the mileage before getting back to it next week.

Green Silence Miles: 7.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Spin class then short run.

4 mi, 00:34, 08:26 pace

Spin class included time off the bike for stairs, squats, medicine ball and push-ups, then final 5 minute hard on bikes. 4 mile run once home, saw Nikki and Lisa on my way out. Extra mile today from what I usually run on Wednesdays, nice marbled sky to look at.

Ghost3 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.076.000.000.000.000.000.0010.07

10.07 mi, 01:15, 07:26 pace

Warmed up with a little bit over 2.5 miles,

then did a 6 mile tempo run - 7:13, 6:49, 6:48, 6:47, 6:47, 6:36.

First mile had a lot of people and puddle dodging and nearly running off trail from oncoming headlights, I will bring a light next week. So, even though it wasn't quite what I wanted it wasn't as bad as it could be and I was glad I was able to transition to the pace I wanted for the remaining miles.

Overall felt great despite some leg soreness from yesterday's spin class.  Going to take it easy tomorrow and then am considering doing a 5K on Saturday, one that I did two years ago around this time.  I haven't run a 5K since December so I'll have to see what I can pull together.

Green Silence Miles: 10.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.570.000.000.000.000.000.005.57

5.57 mi, 00:48, 08:36 pace

Really enjoyed the nice cool weather this morning (low 70's, it's amazing how that can feel "cool") , teaser hint of fall. Recovery run with legs feeling better at the end.

Grateful for an easy recovery run that felt easy.  It wasn't that slow, but sometimes slow does not equate to easy.  

5K tomorrow, getting excited for it.

Nimbus (green) Miles: 5.57
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Race: Red Mule 5K (3.11 Miles) 00:18:53, Place overall: 45, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.470.000.003.100.000.000.008.57

Red Mule 5K

3.1 mi, 18:53, 06:05 pace

Decided to run this race just a few days ago, so glad I went. 18:53, 1st place age group and second fastest 5K as well as PR for the course. Ran into Dan French before the race, and then ran into Neil C. while warming up. Lined up next to Neil and Jacki, saw Jacki take off and followed behind Neil.

First mile felt oddly easy due to all the excitement and not watching my pace. There was a time clock at the 1 mile point which said 5:54, although my garmin had the 1st mile split at 6:00 even.

Next two miles were challenging but I was able to hang on. Because other people were slowing down around me I had to try and catch up to people ahead of me and also I started looking at my watch to make sure my pace wasn't dropping.  If I was better at just knowing if my pace was dropping then I might do better

The last about 0.2 miles go off the road, and I think I lost a little bit of focus on speed since I had to focus running on the slightly uneven ground.  Got out kicked at the end by a high schooler who then threw up after crossing the finish line - my hat goes off to him!

Two years ago when I did this race, I was 20 seconds slower but one the masters division.  I was glad I could improve my time and as for the plaque I couldn't have been happier over who won it, a super fast, super nice guy who's always there to help people out and whose career is helping troubled kids.

Lots of fun on a nice flat shaded course around the lake in the woods north of Brooksville.

 

Warm-up and Cool Down

5.47 mi 00:52 09:32 pace

2.2 mile warm up before the race, mostly easy with some strides. Then a little bit over three miles after the race, most of it was off road with Dan, Chris and Larry through the woods, a nice treat. Racing flats seem to make good trail shoes after all - although now they don't look as pristine as they used to!

 

Brooks T7 Miles: 8.47
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
33.756.001.093.100.000.000.0043.94
Nimbus (green) Miles: 14.21Green Silence Miles: 17.16Ghost3 Miles: 4.00Brooks T7 Miles: 8.47
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