The Long Run

February 2023

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 48.54 Year: 776.35
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
141.969.262.480.800.000.000.00154.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.300.000.000.000.000.000.007.30

AM - 4.26 walk in 1:01, Westlake Village

PM - 3.04@9:48, Evening Humpday Hustle Run

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.250.000.000.000.000.000.004.25

4.25@10:44   HR 122 bpm

Figure 8's in Westlake Village, run/walk, lower heart rate good

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.270.000.000.000.000.000.005.27

5.27@8:23   HR 152 bpm

Alternating quarters, slow, fast  - first set paces, 9:15/8:44, last set paces, 6:36, 8:40

Westlake Village

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.430.000.000.000.000.000.0017.43

17.43@10:20, HR 140 bpm

From Longleaf up Starkey Blvd and into the park.  Run/walk

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.060.000.000.000.000.000.007.06

7.06@11:44,   HR 117 bpm

3/2 run/walk from Westlake Village and then south down the Pinellas Trail and back to the house.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.364.000.000.000.000.000.005.36

5.36@7:34

Progression run in Westlake Village.  First mile 8:31, last mile 6:54

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.260.000.000.000.000.000.004.26

Walked 4.26 in 1:01, square loop around outside of WLV

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.520.000.000.000.000.000.001.52

1.52@8:50

Hotel treadmill in San Diego

Out here to do one day training class then going to hang out with my brother for a couple of days.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.800.000.000.000.000.000.008.80

8.8@9:34

Running in Carlsbad, CA, from my brothers house to down along the water then back up the hill.  Chilly to me 63 degrees.

Did some kayaking in the afternoon in Oceanside, saw lots of sea lions.

I ate an entire funnel cake which I probably should not have done but it did taste pretty good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.230.000.000.000.000.000.006.23

6.23@11:43,  HR 127 bpm

Back home,easy run day from WLV then southbound a little on the Pinellas trail.

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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@10:51  HR 130 bpm

Starkey Gap trail south from Trinity Blvd trailhead.  4/1 run/walk

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.790.000.000.000.000.000.003.79

3.79@11:23  HR  123

Short and easy in Westlake Village, slowed down so lower heart rate.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.070.000.000.000.000.000.004.07

4.07@11:16   HR 124 bpm

Big loop inside Westlake Village

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.005.260.000.000.000.000.005.26

5.26@7:35

Enjoying this great weather, one and a half loops inside Westlake Village, felt fast today

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.410.000.000.000.000.000.007.41

7.41@10:41  HR 129 bpm

Running in and around Panama City Beach, wish we could stay here longer.  Will be back in Tallahassee tomorrow night.  Great view from hotel balcony

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.060.000.000.000.000.000.005.06

5.06@11:18,  HR 124 bpm

Took it easy with 4/1 run/walk

Springhill Suites Tallahassee, ran down the main street and north up a side street with a good sidewalk (as well as bike lanes on each side). Made my way to the Fern trail which looked nice (real trail, not rail trail) but I didn't run far on it because needed to get back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.240.000.000.340.000.000.006.58

6.24@10:09, HR 133 bpm

Out and back run from Trinity Blvd trailhead for Starkey Gap trail going south to Keystone up to where it crosses the road.

Pace was pushing it slightly for a "heart rate" run.  4/1 run/walk

Finished up with 4 strides, 0.34 miles @ 5:29 pace

Felt good to do strides and need to remember to not skip these while doing a lot of slower running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.250.000.000.000.000.000.004.25

Walked 4.25 miles in 1:03.  Route was big square around the outside of Westlake village.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.070.000.000.000.000.000.004.07

4.07@10:14

Easy run in Westlake Village

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.040.002.480.000.000.000.005.52

5.52@8:20

Attempted 6x1k workout.   Got a later start than planned and then struggled once I got into the workout portion.

Hoping to get all 6 under a 7:00 pace.

First two were at 6:54 pace, then the third one missed at 7:03.  Legs were not feeling it.  I did one more with no expectations (other than to get me further in the direction of my car).  Pace for the 4th was the same as the 3rd.   Looking back should've at least tried one more.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.070.000.000.000.000.000.0021.07

21.07@10:48, HR 136 bpm

It was a pretty good run, not the fastest and wasn't a super low heart rate but was mostly uninterrupted.  I only stopped twice and that was out of necessity.

Left from Trinity Blvd trailhead to Starkey Gap trail, then headed north, crossing SR 54 (stop number 1 for traffic light), then continued up Starkey Blvd and into the park on its bike trail until reaching a point 10.5 miles from the start.   First 10 miles were all 130 bpm and below with all but mile 10 below 130.  HR crept up on the return trip as I gradually picked up the pace.  Made second stop when I reached SR54 on the way back.  Had just enough water that I didn't need to stop for that and no restroom breaks.

Goal was to be under 4 hours (made it in 3:47).  Preparing for running 33 1/3 miles a week from today, almost two thirds of that distance today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.120.000.000.000.000.000.007.12

7.12@11:09, HR 122 bpm

Easy running, 4/1 run/walk from Westlake Village over to Pinellas Trail and then south to turn around.

One week ago ran similar route but only 5 miles, 11:18 pace and 123 bpm, so a little farther , slightly faster while 1 bpm slower.  Maybe progress.  Felt relaxing.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.280.000.000.460.000.000.006.74

6.28@10:32  HR 125 bpm

0.46@5:32

Ran on Starkey Gap Trail going south, using 4/1 run/walk to keep it easy.  Felt successful on heart rate with a faster pace but staying well below 130 (MAF says I should be around 124 for easy).  I had parked at the trailhead on Trinity Blvd.  While getting ready to run, Cynthia called me.  She had driven by and thought she recognized me so called to see if it was me.  I had my running headphones on and accidentally hit the wrong button on my phone which dialed my mom.   After I started running my mom called me back.

Finished up the run with 6 strides to prove to myself I can run faster if I want to (my stride pace was Tom's half marathon pace for Sunday's race at Gasparilla).

After running I looked up and saw a large bird (maybe Osprey?) carrying what looked like a large chunk of Spanish moss.  Took a picure of it.

Then stopped by my house to say hi to Andy and Stella and also saw brief appearances of Tortie and Esperanza.  Tortie turns 10 this year.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
141.969.262.480.800.000.000.00154.50
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