The Long Run

Pasco Sheriff Jingle Bell 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 33.20 Year: 321.42
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
54.190.000.006.360.000.000.0060.55
Brooks Launch (black) Miles: 7.46Ghost3 Miles: 19.66Green Silence Miles: 7.62Nimbus 12 (new) Miles: 19.75Brooks T7 Miles: 5.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.460.000.000.000.000.000.007.46

7.46 mi, 01:05,  08:41 pace

Woke up as Jenny was leaving for her run (went to meet some friends in Starkey), then I went back to sleep and finally got out of bed about 6:45 and was out the door and started running a little bit after 7:00.  It was kind of nice to be running while it was light out.

Left the neighborhood, and instead of going straight to run through the Fox Hollow area, I went right and ran along Trinity Blvd on the grassy part.  I used to avoid this but thought this would do nicely since I couldn't get out to any real off road areas.  But, I guess my feet didn't know the difference between 10 feet off road and running deep in the woods.  I wouldn't normally want to run along this road, but there's very little traffic on a Sunday morning.

I ran down almost all the way to East Lake Drive before turning around.  One of my first ever "long runs" (8 miles) was on this route but along the asphalt shoulder.

I felt slow at first but soon forgot about how fast I was running and just enjoyed the peace and quiet of the morning.

Originally planned on just 5 miles, but it was nice to get in a little extra.  Legs felt good, and probably better at the end than the beginning.

Brooks Launch (black) Miles: 7.46
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.500.000.000.250.000.000.000.75

 

Decided not to run in the morning, since I ran on Sunday.

PM -

Super fun boot camp on Monday night with Jenny instructing as usual. It had been raining so there were a number of no shows but we did some quality work. I'm guessing at the distance, we did a warm up lap at the beginning, then another warm up lap after doing two strength circuits, did another warm up lap, then 6 very intense sprints. Almost caught Claude on the last one, maybe a tie? That guy can move!!! (he's done ultras, iron man's, sub 3:00 marathons.  dropped out of the last 50K at the halfway point - because he had pneumonia!)

I think I almost had an out of body experience on the last sprint.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.570.000.000.000.000.000.007.57

7.57 miles, 1:04:39, 8:32 average pace

Ran with Jenny, Chris H, and Lisa this morning.  We started out together and ran to the water fountain (about 1.5 miles), then did 6x400m with about 400m rests in between.  Mainly just doing them for fun, not really looking at my pace.

Except for the 5th one which I think was just under 6:00 pace, the sixth one was a little slower than that.

I had no idea we were going to do any intervals this morning but that's ok, surprises are good.  I ran with Lisa towards her house then continued around the loop and kept going until I made it to 7 miles then headed back home.

It's great that Jenny was able to get in 4.5 miles with not too much knee pain, she says it is better when she is either walking, or running fast.  The medium stuff is not so good.

P.S. - the next day I did go back and look at the paces for the intervals, it turns out I did 7 of them instead of 6:

6:31, 6:35, 6:40, 6:54, 7:05, 5:20, 5:47

Ghost3 Miles: 7.57
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.620.000.003.000.000.000.007.62

7.62 miles, 1:05:24, 8:35 average

Met up with Raj over by the Y at 5:45.  We jogged over to the track at the high school next door, although had a little trouble finding the entrance due to the darkness.

The track has been repaved recently, so no lines drawn on it yet.  We did a little bit more warming up then started on the repeats.  Goal was to do 4 at 6:16 each.

They went pretty well, but for the first one I was looking at the garmin pace too much which can be off quite a bit while running on a track.  I thought I was on a 6:04 pace but it was really 6:22.  Fortunately, each one got better.  I decided to skip the last one as I felt I was pushing my luck.  Yesterday's intervals were supposed to just be fun intervals to break up the slow running, but I did push two of them pretty hard.

Splits: 6:22, 6:18, 6:14

Raj did his last one in 6:09 while a jogged a bit and waited for him.  Did a little bit more cool down.  Raj's training has been going great.  He's always been a very strong triathlon guy, but his running has been starting to take off.

Green Silence Miles: 7.62
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.090.000.000.000.000.000.009.09

9.09 mi01:1908:43 pace

Got to Longleaf a bit early, and ran with Sean for 3 miles before the big group showed up. Then, ran into Alex who was here visiting and did some miles with him.

Finally, ran into Amye out on the trail and ran about 3 miles with her. Had a tiny cup of coffee, chatted with a few people, then headed home. Morning full of surprises and good recovery day after three days of intervals.

When Jenny saw morning full of surprises she thought maybe I got a present :)

I guess the run was the present, along with the view of the sky just as darkness was giving way to light.  In some ways that is almost better than the sunrise.

Ghost3 Miles: 9.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 mi, 00:27, 08:54 pace

Short and reasonably paced run with Jenny and Kathryn.  Resisted the urge to do more since I've got a big run (and a race) tomorrow, followed by a recovery run on Sunday.

This run was just what I needed today.

After the run did a little bit of upper body stuff (minimal), and then had some extra time around the house before biking Thomas to school.  Nice, pleasant morning for a bike ride.

Ghost3 Miles: 3.00
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Race: Pasco Sheriff Jingle Bell 5K (3.11 Miles) 00:18:34, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.950.000.003.110.000.000.0025.06

Pasco Sheriff Jingle Bell 5K - 18:34, new PR and 1st overall. Wasn't expecting that.

Trailed very fast high school cross country teenager for 2 miles then gradually caught up to him.  There was also another guy ahead of me for the first mile, a few years older than me but pretty tough looking (he's done some Iron Mans).   We were spread out 1 - 2 -3 for a while with the same sized gap between each of us.  Also, there were some smaller kids who I almost tripped over at the start who passed me and were out in front for about the first quarter of a mile.

I caught up to second place guy and slowly closed the gap on the teenager.  Ran next to him for a bit then started to pull away.

The course was a little bit hillier than expected (as there aren't that many hills around here), but I think I used them to my advantage to recharge my speed on the downhills if I started to slip a bit.

There was one final hill right before turning into the parking lot of the New Port Richey Aquatic center, where the finish line was.  I turned the corner and saw the clock which read something like 18:22, that really got me going and I pushed as hard as I could, crossed the finish line and couldn't quite believe that I had PR'd and one the race.

Thank you Kathryn L. for putting on such an awesome race and encouraging me to run it. Did some warm up before the race (jogged the course), then some strides, then did a little over a mile before awards.

Had a plate of pancakes, stuck around for the awards then headed over to Starkey Park to do the rest of my miles out on the trail.

I arrived there about 10:00, it was still cool out (high 60's) but the sun was up.  Did another 16.64 miles on trails (longest all trail run so far - well, almost all trail, ran about a 1/2 mile on the bike path to top off water bottles).   I parked at the horse corral and ran towards the 3 mile loop, then out past it over to the power lines where I headed North.

I came to the water crossing where Sean had seen an alligator the day we ran together back in July and I was still recovering and rebuilding (I just did 6 that day so turned back early and did not see the gator).  But, with the dryness, there was only a very small water crossing (short enough to jump over), but with the size of the swamp and ponds on either side of the trail I could see how much of an obstacle this could turn into when it is the rainy part of the year.

Kept going north and got to the paved bike trail.  Took a slight detour onto it to top off my water before continuing north some more along the power lines.  Enters into a new park at some point.  I turned onto one of the marked trails and ran on it for a while until I came to a bridge over a creek, crossed it and the trail started to get overgrown until it disappeared.  Made my way back through some tall grass to the main power line trail which I stayed on until taking another chance on a side trail.  The second one worked out better.

Ran until I had gone a little over 8 miles total then headed back the way I came (minus the first disappearing trail!).

The total distance for the day was just a little more than I did two weeks ago but I felt a bit more wiped out due to the race and the timespan.  Had been on my feet and on the go since 6:45, and now it was 12:45.

Recovered pretty well and enjoyed another bass guitar lesson where I learned a few new things (like how to tune using harmonics), but also learned about how much I have to learn.  Hope I can get better at it someday!!

 

Click here for a few pics from both runs.

Nimbus 12 (new) Miles: 19.75Brooks T7 Miles: 5.31
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
54.190.000.006.360.000.000.0060.55
Brooks Launch (black) Miles: 7.46Ghost3 Miles: 19.66Green Silence Miles: 7.62Nimbus 12 (new) Miles: 19.75Brooks T7 Miles: 5.31
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