The Long Run

Wesley Chapel 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: 56.41 Year: 1612.73
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
54.680.000.003.150.000.000.0057.83
Brooks T7 Miles: 6.40GoRun Sonic2 Miles: 18.68Launch 3 (titanium) Miles: 32.75
Race: Wesley Chapel 5K (3.107 Miles) 00:19:21, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.250.000.003.150.000.000.006.40

Wesley Chapel 5K Race Report  (formerly Fast Tuesday's 5K)

Time: 19:21, 4th place overall

This was the first day of the race at new day/time, Sunday at 8:15 instead of every other Tuesday at 7:00 pm.  But, still almost as hot and humid - this morning was 79 degrees and swampy feeling (except for a tiny breeze).

Terri was there again and we both talked about how we weren't sure how well we'd do today - me because of the 18 miles on the Croom trails/hills yesterday and her because of yesterday's 5K.   There was also a middle school runner there today who looked pretty fast (turns out she's been at some other races I've been at).  Michael, the RD decided to jump into the race as well.  The three lead guys quickly put a lot of gap between us and I'm running just behind Terri and the middle school runner and after the second turn get just ahead of them.  The leader is quickly far away and getting even farther (he'd finish in 14:53).

My race strategy on this course has been to go out fast and try not to fade and get the third mile in closer to the rest of the miles.  So, first mile goes as planned and like the other races here but just a little bit faster at 6:04.  I'm a little nervous because it means either I'll do well or set myself up for a big crash.  The whole time Terri is not far behind me.  Sometimes her footsteps sound really close but I dare not look back - just keep going.  Middle school runner is also not far behind.

I hang on for the second mile and finish that one in 6:08.  Still no big lead - but that's good because it keeps me going.  For the third mile where I usually fade at this course (previous best third mile here was 6:28 last race) I have in my head the images of Andy and Thomas at their recent races.  Andy with his 19:53 after running through some muddy trails and breaking 20:00 for the first time after several tries since June (and 500 miles over the summer with the team) - his "Robert The Bruce spider moment" and Thomas who managed to knock off over 2 minutes from his PR in just one week and ran so fast he nearly passed out after finishing Thursday's race.  Knowing how hard those two worked I knew I could do a little bit better and not fall apart.  So, I hung on with 6:14 for the last mile and did the best I could for a final kick.  

Terri was right behind me to the end with 19:24 and middle school runner just 9 seconds behind her.

 

Mileage/time Totals: 6.4 mi, 49:37, 7:45 avg

Did a 1.1 mile warmup before the race with two Strides to accelerate to goal 5k pace and then did a little bit over 2 mile cool down at the end.

Brooks T7 Miles: 6.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.060.000.000.000.000.000.008.06

8.06 mi, 1:15:58, 9:25 avg, HR 126 avg, 144 max

Ran out and back near the golf course to the end neighborhood and then back home, about 6.3 miles then stopped at the house and leashed up Stella.  We then did the neighborhood loop, about 1.7 miles, pretty good rhythm once we got going.

GoRun Sonic2 Miles: 8.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.530.000.000.000.000.000.008.53

8.53 mi, 1:19:36, 9:20 avg, HR 124 avg, 135 max

Neighborhood run from my house, out past the golf course and then back home, about 7 miles for the first part of the run.  Stopped at the house and picked up Stella and then did most of the neighborhood loop together (had to make a quick stop at the park), then walked in the last little bit trying not to push her too hard.

Then, needed to get packed up and ready for business trip to Milwaukee (I think my first time ever in Wisconsin).

Launch 3 (titanium) Miles: 8.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.280.000.000.000.000.000.004.28

4.28 mi, 34:00, 7:56

Ran on the treadmill at downtown Marriott in Milwaukee, was feeling easy to went a little bit faster to squeeze in the most distance in the limited time I had.  Grateful they had a basket of freebie ear buds to listen to music as I had forgotten mine at home.

GoRun Sonic2 Miles: 4.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.460.000.000.000.000.000.0010.46

AM - 4.12 mi, 40:11, 9:46 avg

Was feeling a bit worn out from the long travel day but managed to squeeze in some miles before work. Left knee bothering me a little so was good to go slower and not too far.

PM - 6.34 mi, 1;03:20, 9:59 avg

Got out after dinner for some more miles, was hoping to at least just do two miles but was feeling relaxed and taking slow so decided to go a little farther.  Kind of peaceful running at night for the most part.

And, finally got a mileage day over 10 miles this week!

Launch 3 (titanium) Miles: 4.12GoRun Sonic2 Miles: 6.34
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.100.000.000.000.000.000.0020.10

20.1 mi, 3:20:00, 9:57 avg

Late run today.  Watched the boys at cross country meet this morning which was in Starkey Park on the trails.  Tough course with lots of sugary sand, roots, and a muddy section.  Both boys did great.  Andy got his second fastest time at 20:15 and Thomas shaved off 5 more seconds to get 21:35 (and was not on the verge of passing out like he was last time).  Talking to one of their team mates afterward he said this year has a lot of potential because the hard courses are lined up early and then the next few weeks will be on faster courses which is opposite of last year when a lot of the kids were disappointed to see their times go down.

Anyway, after we got home I headed out for my run starting at about 12:30.  Hoping to get at least 18 miles in (and some mental toughness training), I set out from my house with a 12 oz handheld bottle filled with gatorade,  I ran down Trinity blvd on the grassy shoulder to East Lake Rd heading south, stopped at a 7-11 to buy some more gatorade, headed south a little over 3 more miles taking me into the lake park inside Lansbrook, then turned around and hit the 7-11 at the 13 mile mark.  Still feeling pretty good I didn't run into issues until about mile 16 when there was no shade for protection (but at least the sun was at my back).  Slowed down a little bit kept on moving forward and eventually made it home.  

90 degrees from 12:30 to 3:50 pm, not ideal but made it somehow.

Launch 3 (titanium) Miles: 20.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
54.680.000.003.150.000.000.0057.83
Brooks T7 Miles: 6.40GoRun Sonic2 Miles: 18.68Launch 3 (titanium) Miles: 32.75
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