The Long Run

Susan G Komen Race for the Cure 10K

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Location:

FL,

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: 24:19:44 (1/2022)

Marathons:

  • Treasure Coast Marathon (FL) - 3:39:51, Mar 2021
  • Towpath Marathon (OH) - 3:35:26, Oct 2019
  • Jacksonville Marathon - 3:31:10, Dec 2018
  • NYC Marathon - 3:49:12, Nov 2017
  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Utah Valley - Jun 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  three (welcome Charlotte Dani on 8/10/20) awesome kids and stepdad to three almost as awesome as my own kids.

I have a brown dog named Stella, and three cats - Catty, Tortie, and Esperanza.

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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:

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Miles:This week: 4.81 Month: 38.01 Year: 326.23
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
45.782.007.530.000.000.000.0055.31
Glycerin 6 (yellow) Miles: 28.62Asics Nimbus 10 Miles: 18.13Brooks Launch Miles: 8.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.570.000.000.000.000.000.009.57

Good Monday morning run.  Went to the Y, warmed up on the bike, then did 3.57 miles on the treadmill.  Also did some ab work between the bike and the treadmill.  Slow start on the treadmill with a gradual build up of speed.  Averaged about 8:10 pace.

Headed outside where it is still warm and humid (supposed to cool down quite a bit on Wednesday).  Pretty good run with nothing too exciting. 

6 miles at 7:36 average.

Glycerin 6 (yellow) Miles: 9.57
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Nice easy run this morning with Jenny.  There was a hint of fall this morning (only 71°) and there is supposed to be a cold front here by tonight (by cold front in Florida we mean lows in the 60's).  Jenny had 9 miles on her schedule which is exactly what I had so we ran the whole thing together.  I'm concentrating on trying to get some easy miles in this week since next week will be my highest miles ever so far.

Final average was 9:01 - although Jenny's garmin said 9:05 and we have the exact same model so it must be me doing more zig-zags or something.

With the nicer weather,  no long run this weekend, and there being a 10K to run, I have signed up for one.  It's a Susan G. Komen Race for the Cure 10K so it also happens to be a good cause.  I have come to the realization that I haven't raced for a while now.  I read an article in Running Times which listed racing frequently as one of the key ways to prevent one from losing speed due to aging.   Also, I'm going to see if I can get that under 40:00 10K goal crossed off of my list.  I'll have to see how I feel on race day, but I think I might be ready this time.

After the run, did the Inflict workout "Ice House" which took me about 45 minutes.


Asics Nimbus 10 Miles: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.450.000.500.000.000.000.009.95

Ran with Jenny this morning on a nice and cool morning.  Throughout the summer I did most of the runs through the neighborhood wearing no shirt and stopping at the drinking fountains to cool myself by splashing water on my neck and arms.  This morning was definitely shirt and no water splashing.  It was a nice change.  Jenny was feeling a little slow due to a pretty intense Tae Kwon Do class yesterday so we kept the pace pretty easy.

Did the usual route around the neighborhood and out and back by the golf course.  Had to run on the sidewalks in our neighborhood due to some resurfacing work.

We ran together about 9.2 miles and then I did a couple of fast quarters to get my body thinking about the 10K this weekend.  I'll try to do a few more tomorrow but this will pretty much be a come as you are race with not any real 10k-specific training.

Looks like that's it for September!

Glycerin 6 (yellow) Miles: 9.95
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.382.000.750.000.000.000.009.13

I went with Jenny on her run where she had to do 3X1600 @ 7:38.   The plan was to stay with her for the first 0.75 of each mile and then I would do the last quarter by myself at 10K pace to get a little bit of practice for Saturday's race, just wanted to get a feel for the pace.  This strategy ended up working out pretty well for both of us.  Jenny said it made her last quarter easier.  For me, it was an easier transition to go from Jenny's repeat pace to 10K pace than it would have been going from an easy pace.

Jenny made her times with 7:32, 7:21, 7:21

I made my quarters with about a 6:15 average between the three of them.  I'm sure this isn't very scientific training on my part but at least I won't go in cold as far as this pace goes on Saturday.

We did a cool down together for a total of about 7.5 miles, then I did a little bit more to get me over 9 for the day.

Average pace: 8:34

The weather was wonderful again this morning with temps about 66°.  Unfortunately it is going to get warmer for Saturday's race but I'm hoping it will be 75 or less.

Asics Nimbus 10 Miles: 9.13
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.100.000.000.000.000.000.009.10

Another nice cool and pleasant morning.  Normally Jenny gets up earlier on Fridays and meets up with some people at a nearby neighborhood with some hills.  But due to various reasons decided to just run from home today with me.  Also joining us was her friend Kathryn who also normally goes to the hilly neighborhood.  Resurfacing work is almost finished but we had to still run on the sidewalks for part of the run.  

As usual, headed out towards the golf course after a neighborhood run.  Kathryn stayed with us for about 5 miles before heading back (to get about 6 in).  We went on a little bit further.  Jenny and I ran about 7.5 together then I continued on by myself a bit more to get 9 for the morning.  Run felt good overall this morning.  Felt relaxed like Friday runs often do.

Average pace: 8:36

Glycerin 6 (yellow) Miles: 9.10
Comments(1)
Race: Susan G Komen Race for the Cure 10K (6.22 Miles) 00:39:46, Place overall: 9, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.280.006.280.000.000.000.008.56

Condensed version - met my goal, had a great time and enjoyed myself

Splits:

6:28,

6:19 (Jenny and the boys cheering me)

6:28 (+ :08 to sync up garmin),

6:21,

6:09,  (Jenny and the boys cheering me)

6:19,

0.26@6:02 (1:34)

I was very happy with how this race turned out.  I had picked up my race packet yesterday after work on Friday, so I would be able to go straight to the starting line this morning.  Jenny and the boys said they wanted to come watch and cheer me on.  So, we all woke up early this morning and got into the car a little ahead of schedule, just before 5:45 for the drive down to St. Petersburg.  Earlier in the week we had some nice cool mornings where it almost felt chilly.  This was not one of those mornings but I was prepared for that.  Low 70's and humid this morning.  I was used to that so although not ideal, not awful either.

We walked from the parking garage to close to the starting line where I started my warm up while Jenny and the boys went to go find something to eat.  I warmed up with two easy miles on a 1 mile out and back course from near the starting line.  I think this helped me so I knew what to expect at least for the first mile.  After the two easy miles I did a couple of striders and then hung out in the starting area.  I was already sweating at this point.  Fortunately there was a slight breeze, so I cooled down quickly.  I chatted with a guy in a dark shirt asking him about his time goal, he said he was wanting to break 40 minutes which is what I was after, too.  We wished each other good luck.  The starting area was marked off according to paces, from 6:00 to 15:00.  People seemed to do a good job lining up until just before the start when lots of people crowded near the starting line.

The race started and right away a lot of the people that crowded up toward the front got in front of me and some of them almost instantly seemed to slow down.  Fortunately, this didn't go on too long and the crowd thinned out pretty quickly.  We headed along the water and then turned onto 2nd ave which goes out onto The Pier.  My pace started out in the 6:30's.  I didn't feel bad but not great either.  I tried not to worry about the pace and that seemed to help.  By the 1st mile marker I was almost at my goal pace of 6:27 (just missed it with a 6:28).   I was feeling better now but knew I still had a ways to go.

Headed back down the pier and before I knew it, almost at the second mile marker.  I saw Jenny and the boys cheering me on and was able to hit that mile in 6:19 (although that was according to the garmin which beeped short of the 2 mile marker).  But I was feeling like I had a shot at getting under 40 now.

Mile 3 was up a hill.  Not a very big hill but fairly long and straight.  Just a little over 40 feet of rise.  Made that mile in 6:28 according to the garmin but now I was even further off, so I hit the lap button when I actually got to the marker, which was 8 seconds later.  Just past 3 miles was the out and back turn around point which was next to Tropicana Field.  I had been following a couple of guys wearing yellow singlets (not the exact same shade of yellow but close).  The 4th mile was going back down that same hill and I finally caught the two yellow shirt guys.  I couldn't believe it because they had been ahead of me for so long and pretty far ahead, too.

4th mile was in 6:21 but I didn't bother to try and sync up garmin with the mile marker, just kept on going.

5th mile I was getting close to the guy in the dark shirt I had talked to at the starting line.  My pace had gotten faster, and then I saw Jenny and the boys cheering me again.  That mile was in 6:09.  I wasn't expecting that the 5th mile would be the fastest.

On the last mile I was doing my usual last mile count down.  Holding on and counting steps if I had to.  I had passed the guy in the dark shirt.  The lead pack was too far ahead of me, and now I was in the lead of the secondary lead pack, which looked weird because I couldn't see anyone in front of me.  The road was running along the park where we were supposed to finish.  I had a moment of doubt where I thought I wasn't going the right way.   I slowed down for a second to see if anyone was going to yell at me for going the wrong way.  I looked back and saw the guy in the dark shirt coming my way, hoping I wasn't leading him the wrong way.

Fortunately I was going the right way and finally saw the 6 mile marker and then the left hand turn into the park and the finish chute.  Clock was ticking away at 39:3x.  Too far to make it under 39:40.   The last I saw the clock it said 39:41.  I went through the chute and after a moment stopped my garmin which said 39:47. 

It was a huge race (around 10,000 people between the 10K, 5K, and various fun runs and walks).  It was inspiring to see all of the cancer survivors and hear them tell the story of Susan G. Komen and her sister.

I saw a bunch of my friends from the Striders as I looked for Jenny and the boys.  It took me quite a while to find them because we kept on missing each other in the crowd.  Finally after well over 30 minutes of looking we met up near where they were passing out the awards - it was pretty low key, just simple medals to the top 50 men and women and each race and a few overall awards.

I was 9th overall and 8th for men.

After we left the race we stopped at the nearby farmer's market which was going on.  It was actually quite nice.  Lots of interesting produce for sale, baked goods, other interesting things.  We stopped at one stand where we tasted different honeys from each season so that we could taste how the different seasons flowers changed the flavor of the honey.  It surprisingly tasted quite different by season.  We bought a bottle of the spring time honey.  Wandered on a bit more then headed home.

***Update - official results posted, it was 39:46 instead of 39:45

Brooks Launch Miles: 8.56
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
45.782.007.530.000.000.000.0055.31
Glycerin 6 (yellow) Miles: 28.62Asics Nimbus 10 Miles: 18.13Brooks Launch Miles: 8.56
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