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: 27.28 Year: 1883.28
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
41.732.006.213.160.000.000.0053.10
Brooks T7 Miles: 5.47GoRun Sonic2 Miles: 21.28GoRun4 Miles: 17.14GoMeb Speed2 Miles: 9.21
Race: Wesley Chapel 5K (3.107 Miles) 00:19:32, Place overall: 7, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.400.000.003.160.000.000.007.56

Wesley Chapel 5K - Series Final (until Spring)

19:32, seventh place (I think), one female ahead of me. 

Weather conditions were great, nice, cool and crisp but comfortable once warmed up.  I was feeling pretty good but was having trouble tapping deep into enthusiasm but results were pretty close to last two races, just a little bit slower (last two were right at 19:21).

Splits this time: 6:09, 6:11, 6:14, and 5:51 pace for last 0.16

I did a little bit better with the tangents this time.  MacKenzie, who won the female division last time was there again and brought her time down some so there was a bigger gap between us and no one else this time for most of the race for me to chase.  There was another fast woman who was ahead of me for most of the first mile, and then I was able to get ahead of her and she wasn't quite close enough behind me to push me faster.  The third mile I felt like I was really slowing down a lot but as it neared the end I was able to make up some time and come close to the second mile (and really not that much slower than the first mile).

Michael is going to take a break from these races so he can figure out how to bring up the attendance and hopefully try again in the spring.

After I got home, it was still nice and cool so I took Stella out for two more miles.

Segments: warm up - 1.27, race - 3.16, cool down - 1.04, Stella run - 2.09

Brooks T7 Miles: 5.47GoRun Sonic2 Miles: 2.09
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.090.000.000.000.000.000.0010.09

Striders - 8.0 mi, 1:11:10, 8:54 avg, HR 131 avg, 140 max

Stella run - 2.09 mi, 20:43, 9:55 avg

Cool crisp morning again, low 40's.  Had to wear long sleeve shirt and hat but was quite cold for first mile or so.  Good heart rate run with 8:54 average and all but first mile under 9:00.  Again, I allowed some of the miles to go into the maf pace +5 range, but most of the miles averaged 131 or less.

Once I got home, ran Stella around the neighborhood.  Running is not so smooth with her but it gets better as the run progresses and overall she is getting better on the leash while running.

GoRun4 Miles: 10.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.080.000.000.000.000.000.006.08

6.08 mi, 54:15, 8:56 avg (no HR strap today, forgot it).

Nice run in the neighborhood, felt a little bit tired during parts of it.  Really good weather

GoRun Sonic2 Miles: 6.08
Comments(2)
Race: Tampa Bay Times Turkey Trot 10K (6.214 Miles) 00:42:09, Place overall: 62, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.006.210.000.000.000.009.21

Tampa Bay Times Turkey Trot 10k race report

42:09 time, 55th male, 62 overall, 4th AG

This was the first year since 2010 that the boys also ran the race (although that year we all did the 5k).  This year, Andy wanted to do the 10k and at first Thomas said he wanted to do the mile race but was talked into switching to the 5k.  Weather for the 5k was good, high 50's at 7:00 am start.  We did some warm up together and I stuck around at the start line until the race started.  It's a big uncontrolled start so I made sure he got up front.  Results are only given for the first 125 male and female runners since there is no chip timing and the race is huge, they pass out race cards at the end until they run out.  If you get a card, you also get a Turkey Trot coffee mug.  

So, I head over to the finish line at the Clearwater High School stadium and see the first place guy come in at a little over 15 minutes.  Time goes by pretty quickly but before long I see Thomas coming around the corner.  His old PR was a couple weeks ago at the PHSC 5k race where he did 20:25.  That race was small enough that you couldn't get boxed in and prett flat. This race has a pretty daunting looking hill late in the third mile which can slow you down.  But, no matter I see him enter the stadium at about 19:30ish and see him finish still under 20:00, about 19:57 I think.

After the competitive 5k, they have a 5k fun run, and then the mile race.  10k starts at 9:00.  Andy and I warm up some more (although mine is cut short due to porta potty lines).  We get in line near the front just before 9:00.  And then wait.  Some sort of injury on the course delays the start.  Now, it's getting kind of warm, maybe low 70's.  Andy had been thinking about running it easy and just trying to run a little faster than the Dunedin Midnight run 10k back on July 4th.  I talk him into going out sub-7:00 the first mile (nice downhill), then easing into a 7:00 to 7:15 pace and seeing what he's got left at the last mile.  We start out and are pretty close for a good part of the first mile.  I wasn't feeling in PR shape but wanted to get a good sub-7:00 pace run and try and earn a coffee mug.  First three miles are good, I hit a rough spot for the fourth mile, feel a little bit better the 5th mile and think about not pushing the 6th mile.  But then a guy passes me going just the right pace where I think I can hold on if I just concentrate on following him.  This was fortunate as it got me back into the 6:40's.  I passed him just as the 6th mile ended and he told me good job, I picked it up a little more into the stadium but got passed by another guy who came out of nowhere.  I later found out that the guy I was following and helped me out turned out to be the husband of the woman I was following at the Brass Tap Half Marathon two weeks ago.

Splits: 6:35, 6:41, 6:41, 7:01, 6:50, 6:46, 0.25@6:08

I could see the clock just under 42:00 minutes but was too far out to make it under.

Waited for Andy, wondering how things went and in less than two minutes saw him coming around the corner and down the chute to get his race card.  I had been watching the guy handing out the cards and hoping he didn't run out.  He beat his old PR by ten minutes.  Happy that we all got a mug, each running our races a little bit different.  Thankful to have this opportunity to see them run.

After I got home, took Stella on the neighborhood loop with side trip to park (to drop off waste bag), about 2.1 miles in 21:11  (garmin was charging so distance approximate but pretty close)

GoMeb Speed2 Miles: 9.21
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.050.000.000.000.000.000.007.05

AM - 3.5 mi, 35:07, 10:01 avg

Ran with Stella in the neighborhood, was feeling sluggish and difficult to get into a good rhythm with the dog getting distracted.  Ended up adding in a mile of walking when the going got frustrating.  It was actually a good morning for walking and then once we got going again was pretty nice the last half mile.

PM - 3.55 mi, 34:35, 9:45 avg

Decided to try and make up some mileage from the short run in the morning.  Did two loops around the neighborhood and just enough past my house to get to 3.5 miles to get 7 total for the day.  Glad I made myself go out again.  Evening was warmish but pleasant.

GoRun4 Miles: 7.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.112.000.000.000.000.000.0013.11

13.11 mi, 1:55:58, 8:51 avg, HR 133 avg, 168 max

Nice run in Starkey Park with Joe.  I was thinking that this would be a tough feeling run based on how I felt yesterday but it was actually pretty nice.  Air felt cool at first but was actually kind of humid.  Did slower, easy miles on the way out and gradually picked it up on the way back with last two miles at 7:50 and 7:15.  There were a few of the Striders left at the shelter along with some coffee and muffins.

GoRun Sonic2 Miles: 13.11
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
41.732.006.213.160.000.000.0053.10
Brooks T7 Miles: 5.47GoRun Sonic2 Miles: 21.28GoRun4 Miles: 17.14GoMeb Speed2 Miles: 9.21
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