The Long Run

BDR Starkey Relay

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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: 25:13:21 (1/2019)

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  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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 152.24 Year: 989.53
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
105.4515.890.000.750.000.000.00122.09
Race: BDR Starkey Relay (134 Miles) 22:17:30, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
27.809.000.000.000.000.000.0036.80

BDR Starkey Trail Relay (Inaugural)

Team members:  Eric, Katrina, Daisy, and myself  (original member Marina was there most of the weekend to cheer us on and general support, I was taking her place due to a back injury)

My loops below in backward chronological.  Temperatures perfect for running, daytime felt a little warm if the sun not behind a cloud and the wind stopped and you're running on the sand, or felt chilly with the wind blowing.  Night time got down to the high 40's.

I spent some time in a tent in a sleeping bag but couldn't quite get warm enough so ended up spending a good part of the time at night in my car. The parking area was close to the exchange area and not all that far from the tents.  There was also a campfire for s'mores and warmth as well as a big screen TV where they played movies at night.  

Refreshment table had water, gatorade, various snacks, and in the morning had Dunkin Donuts coffee and donut holes.

We had a lot of food at our tent and Eric had a cook stove to make grilled cheese sandwiches which looked really good but I missed having one due to timing.  I did have a pulled pork sandwich and mac 'n cheese from one of the food trucks there during the day so never felt too hungry.

Our tent was set up next to the "Trail Pirates" with Ben, Mike, Nick, and Brad

There was also a woman there who asked if I was Tom's dad.  She was a big fan of his, inspired by his dedication.

6.55@8:49 - Loop C Relay finish (Sunday 9:35 am)

I was pretty happy with this loop.  Basically, I'd been up all night, more or less, had already run 30 miles and a lot of people were already done.  But I was excited to get back out there.  I watched for Eric coming in and he handed off the bib to me near our tent but then ran with me to the official exchange point so he'd complete his loop.  Loop C was much nicer in the daytime, first mile was a reasonable 9:13, then the rest of the miles were all well under 9:00.  Sun was out, and like yesterday could be warm when out in the open, but through the trees was much cooler.  The section just before until just after the power lines was difficult but at least I could see what I was doing.  Then the rest was home stretch.

9.99@9:52 - Loop A-B Combo (Sunday 5:07 am, picking up extra "A" loop from Katrina)

Original plan was for me to do Loop B as my last night time loop.  Picking up Katrina's loop A meant I was going to just start a little bit early and have one more loop in the dark.  But, the good thing about all the sand on Loop A is that there is very  little to trip over.  I kept thinking to myself, ok, this is only 10 miles and I'm just trying to do about a 10 minute pace, this is not a hard run.  At the start of the loop Eric didn't realize I was running a double and then I wasn't sure if the plan changed again so when I get back near the tent I slowed down, checked my messages, grabbed a quick drink and finished up the loop after verifying, yes I'm running two.   

So, the 4th mile was onto B loop which starts on the paved bike trail so I made up some of the time I lost slowing down at the tent.  Then, more onto the bike trail where next two miles were faster than 9:00 pace.  Turn right onto the power line road and slowed a couple of times when navigating the big, sharp, poking gravel and the couple of water obstacles.  There was a guy I kept on almost catching up to but then lose as I'd slow down.  I also stopped once to empy a pebble out of my shoe.   Finally passed the guy as were were turning off of the dirt road and onto the trail.  Shortly after that , a woman passed me as I was slowing down for some sort of obstacle.  I stayed pretty close to her but as I'd pick up my pace so would she with us going from a 10:30 pace down to a 9:00 pace.  

It was getting close to light, but just before it did I say a bead of light right before me, suspended a few feet above the trail and then it rose straight up into the air like a tiny spaceship.  I got closer to it, it suddenly rose up higher and I relaized it must've been a bird with my headlamp reflecting off its eye.  Just after that, there was a man off to the side of the trail with his dogs who was making room.  I could see the two sets of eyes from his dogs and heard the man telling them to settle down.

All of the loops converge onto a wood chip covered trail, then cross a timing mat about 1/3 of a mile from the finish until out in the open through the camping area.  Sprinted in as best I could and looked for my team mate.  Uh-oh, no one there.  Daisy where are you?  She showed up a couple minutes later, nature had called. Not a big deal in the grand scheme of things.  Break time! My shoes were now damp from dew and a couple of the puddles I couldn't avoid 100%.  Temps were at their lowest, maybe about 48 degrees.  Shorts, long sleeve shirt, and tall socks were good enough for running but I quickly got chilled, so grabbed some coffee and a couple donut holes then warmed back up in my car.   Daisy was out on the C loop and then Eric would do the A-B combo then I'd wrap things up.

3.76@9:06 - Loop A , second time (Sunday 2:20 am) - This loop went pretty well, felt better than the first night time loop, also knew the ground better and knew there was less stuff to trip on with much of it sandy, I felt comfortable running faster.  Didn't wear a hat so I didn't fuss with the headlamp moving around as much and although it was a little chilly was fine for running once warmed up.  When I got to the point where the Loop A and Loop B converged not far from the end another runner merged onto the trail from the B loop.  He was moving pretty good but I stayed ahead.  I heard him call out "good job runner ahead!".  I recognized the voice, it was Mike H. from the "Trail Pirates".  I thouht he would catch me but I managed to stay ahead.  He thanked me later as it was easier for him to keep the pace while following me.  The Trail Pirates were the favorite to win the "ultra" division.

I'd soon find out that the next loop for me would be another round of Loop A, going directly into Loop B.

6.53@10:06 - Loop C, first dark loop (Saturday 9:50 pm) - started off feeling really slow, first mile was 11 minute pace, got faster the next couple of miles and then slowed at the section just before and through the power lines.  Ground was unfamiliar and a little harder to navigate than other trail sections.  There was a water obstacle I slowed down around but the last mile and a half was pretty easy running compared to the first 5 miles and made up some of the time pacewise.  Was hoping for more like 9:30 average but could've been worse.  First night loop done! 

6.28@8:15 - Loop B (Saturday 6:00 pm) - This loop is a mix of pavement, dirt utility road, and trail, with very little sugar sand and a couple of water obstacles.  After the handoff, I spent too much time putting on the bib belt that we shared.  The first mile should've been much faster but was 9:15, next two miles much faster at 8:02 and 7:52.  The 4th mile started out fast running down the road under the power lines, but I had to slow down going over a section of large gravel pieces that would poke into your shoe (trail shoes would've been a great choice), but still "slow" 8:17 pace was not bad, next couple miles were 8:11 and 7:59, and 7:44 pace for the last 0.2.   Katrina had put together a spreadsheet with estimated start/finish.  I told her to put me down for 8:30 pace (originally had me at 8:00).  So far I'm ahead of schedule, but those night time miles are going to be harder.

3.69@7:56 - Loop A (Saturday 2:58 pm) - This is the shortest loop, it's also the one with the most sugar sand (but plus side is very few roots to worry about tripping over). As runner number 4, and having been here since 10:15 this morning and watching the other runners go out and come back I was itching to go.  I went out hard, knowing there was plenty of time to recover.  I haven't run this fast on a trail in a while and it was good to see I could still go under 8:00 on the sandy trails.  I'll have to come back and practice some more so I'm not always used to doing 11, 12, or 13 minute miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.290.000.000.000.000.000.009.29

9.29@8:55

Didn't quite get in all the miles I wanted to.  Later start than planned, time limited as I had to get Stella to the kennel due to traveling to Boston.  Parked at Trinity Blvd Starkey Gap trailhead heading north.  Ran into Joe who asked if he could watch Stella.  Went out about 2.5 miles, turned around and stopped at my car and called the vet's office who said no problem to cancel for Stella.  So, I had a little more time to spare, ran south a few miles and then back to the car again.  Stopped by the house and then brought Stella to Joe's house.  Lucky to have a friend that likes Stella so much.  Also, his dog recently passed away so good for him to have a dog running around the house for a few days.

Kind of a light week for running and not quite a long run today but I guess a break was ok after last weeks almost 37 miles and the 50 mile race the week before.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

0 miles, travel morning and then straight to work.

My flight was at 7:00 am, Jim at a 6:00 am flight.  I decided to just wake up and go to the airport at the same time.  It worked out since it was raining pretty heavy and would not be a fun walk to the Silver Line station, so we shared an Uber.

Was hanging out before the flight with extra time to spare when Tracy came over and sat next to me.  She was the guide runner for Chris with bib number 321, reserved for neurodivergent athletes and sponsored by Adidas.  It was fun to listen to her recount running with Chris.  She's a pretty tough woman who kept Chris moving and helped get him a nice PR as well.  She only had about a month to train, and even though it was much slower than she usually runs, its still the marathon distance and was hard work running while continually motivating her runner.  Quite a feat for her and Chris.  I've always been inspired by the guide runners and the runners they are guiding, each one with a unique challenge.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.720.000.000.130.000.000.001.85

1.72@8:47

Pretty short run today, one loop inside Foxwood.  I did two quick strides to try and remind me to start doing strides.

Very low miles so far this week!  It must be sympathy marathon recovery for the marathon that I watched.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.070.000.000.000.000.000.005.07

5.07@8:38

Big square loop around Westlake Village and a little loop inside to get over 5 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.140.000.000.000.000.000.005.14

5.14@8:52

Friday run out just past Lake Dan on the Starkey Gap Trail.  Near the turnaround I saw Joe, so caught back up to him and we ran back together.  Filled him in on the Boston trip while we ran.  Third mile was 8:14, slowed down a little while chatting.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.330.000.000.000.000.000.0015.33

15.33@8:42

Started out doing the big square around the outside of Westlake Village, but instead of completing it right away, headed south down the Pinellas Trail to Curlew Road and then headed north , just past the old train tunnel to conservation park to use the cold drinking fountain.  Someone there asked if I was running 20 miles today or just 10, I said 15.  He seemed to recognize me but I couldn't quite place who it was.  People sometimes come up to me and ask if I'm that guy they see running all the time.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.260.000.000.240.000.000.007.50

7.26@9:06 

followed by 4 strides (baby steps back to speed work).

Down the Starkey Gap Trail to Keystone and then back home.  Pace was pretty steady but felt a little harder than it should have, but overall it was a good run.

Decided to not completely skip the strides and at least do 4. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.005.610.000.000.000.000.007.61

7.61@8:02

Looped around Westlake Village.  Decent first mile at 9:43 (working on not being so slow the first mile).

After two miles, picked it up, next mile at 7:41, slowed down next mile to 8:06 (was planning on slowing down more but mile got faster toward the end).  Remaining miles were all under 8:00 pace.

It wasn't non-stop, was on standby for work and had to answer a couple of text messages.

Glad I was able to go faster today as yesterday's 9:06 pace felt like it was all I could do, glad it wasn't.

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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

4.26@8:50

Big square loop around the outside of Westlake Village.

Was planning on joining the hump day hustle crew in the evening for another 4 miles but was not able to get away from work early enough.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.510.000.000.000.000.000.007.51

7.51@8:49

Out and back from Westlake Village over to the Pinellas Trail and north to Wall Springs Park and then back home.  I had one gel with me I was going to take at the water fountain but decided to just keep going instead of stopping.  Nice enough morning to run with no water, enjoying them while they last.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.070.000.000.380.000.000.006.45

6.45@8:49

Friday run down the Starkey Gap Trail to the bench about a 1/2 mile before Keystone.  Another nice morning but temp is climbing a little, wind offset it (gusted strong enough to blow off my hat).

Was not feeling as fast as I felt last Friday.

I did do strides at least at the end of the run, up and down the street.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.001.280.000.000.000.000.0015.28

15.28@8:43

Distance and pace-wise, almost identical to last Saturday's run.  Today, I went the classic route, starting from Longleaf and running into Starkey Park until reaching just past 7.5 miles.  Weather was nice, slight breeze to keep the heat away, 16oz water bottle was just enough. I do miss the water coolers they used to keep filled in Starkey (pre-covid), although there are at least a couple of ground temperature water fountains.  Last 1.28 miles at just below 8:00 average

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
105.4515.890.000.750.000.000.00122.09
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