The Long Run

Little-Markou 5K

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 0.00 Month: 0.00 Year: 288.22
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
25.190.002.171.000.000.000.0028.36
GoRun Sonic Miles: 6.15Brooks Launch (aqua) Miles: 16.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.150.000.000.000.000.000.006.15

6.15 mi, 54:43, 8:53 avg

Ran on Starkey bike trail with the Striders.  Arrived a couple minutes late so mostly ran by myself but did enjoy a few minutes of social hour at the end.  Mostly easy pace running with a short pickup at the end.

GoRun Sonic Miles: 6.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.120.000.000.000.000.000.005.12

5.12 mi, 47:43, 9:18 avg

Ran in the neighborhood solo.   I was originally going to meet Jamie to run but she texted saying she wasn't going to make it but at least I was already up.  Easier to roll out of bed on time when meeting someone.  Cool weather is staying scarce but it is at least coolish.

Brooks Launch (aqua) Miles: 5.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.400.000.000.000.000.000.005.40

Ran with Jamie and the Striders on Stakey Blvd.  I stopped my watch at the turn around and forgot to start it again but since it was out and back, pretty easy to figure out the total distance!

Pace was about 9:15 average.

Brooks Launch (aqua) Miles: 5.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.160.000.000.000.000.000.006.16

6.16 mi, 58:39, 9:30 avg

Ran with Joe and Jamie this morning in the neighborhood.  Joe turned back after a couple of miles (his first run back since Sunday's Space Coast Marathon).  Continued on with Jamie.  Was at a 10:00 average pace at the water stop and then went a little bit faster on the way back.  Saw Andy just as he was leaving to go to Busch Gardens (it's "Physics Day" event through his school).

Brooks Launch (aqua) Miles: 6.16
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Race: Little-Markou 5K (3.107 Miles) 00:20:32, Place overall: 12, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.360.002.171.000.000.000.005.53

This was my third year running the Little-Markou 5K in honor of Mike's daugher who tragically passed away way too young in a tragic car wreck with funds going towards scholarship money in her honor.

My legs have been feeling sore/dead the past several weeks and I was really just looking to show up today and support a good cause.  However, my legs and rest of me had some life in them, more than I expected.  The course was new this year, running through the Longleaf neighborhood in one big loop with 27 turns compared to the past two years where the course was on SR 54 and Trinity Blvd with only 3 turns.

Warmed up beforehand with a total of 1.31 miles mostly easy running and 4 30 seconds strides.

Plan was to just go out and see what I could do.  Swept up in the starting group and did the first mile in 6:19, with the last quarter of that mile passing 5 or 6 runners.  At about 1.5 miles caught up with Jean who looked like he was going to run with me but then dropped back and said he just didn't have it today.  Now I was pretty far back from the next set of runners and might have slowed a little, finishing mile 2 in 6:33.  During mile 3 I caught up to another couple of runners and wasn't too far back from Stan.  I think physically I might have been able to dig in and pass him up but I wasn't there mentally.  Mile 3 finished in 6:31, and finishing up the last 0.17 maybe a little faster.  (Ok, maybe not really 0.17, officially it would be 0.107, but with 27 turns that's not too far off).

So, Stan was number 2 in AG at 20:30, and the next fastest 45-49 guy was 20:24, so the three of us were grouped pretty close.  Ryan had an awesome run with 18:51 taking 1st Masters which I won last year but he won two years ago when outkicking me and beating me by 0.1 seconds.   Jolene was about 20:12 good for first place female master but was about one minute behind her 14 year old daughter.

Race was really well put together, attendance was pretty good but I hope they can get even more next year.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
25.190.002.171.000.000.000.0028.36
GoRun Sonic Miles: 6.15Brooks Launch (aqua) Miles: 16.68
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