The Long Run

June 2020

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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: 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) awesome 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 103.58 Year: 951.37
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
152.1038.650.000.000.000.000.00190.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.330.000.000.000.000.000.004.33

4.33 mi,  37:18, 8:37 avg

Shorter run but much better than what I did last Monday (0 miles due to staying overnight at a hotel).  Ran from my house to the new trail north to just past 2 miles then headed back home. First mile 9:11, last mile 8:24.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.104.000.000.000.000.000.007.10

7.1 mi, 58:18, 8:13 avg, elev gain 279 feet

Just over 3 loops inside Westlake Village.  First mile was 9:33, last mile 7:33.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.001.340.000.000.000.000.008.34

8.34 mi, 1:08:07, 8:10 avg

From my house onto the new trail, south down to Keystone and then turn around at the entrance of Brooker Creek Preserve.  Pretty steady feeling run with first mile at 8:51 and last mile at 7:46.  Weather was 78 and cloudy, didn't feel bad at all.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.141.000.000.000.000.000.007.14

7.14 mi, 59:47, 8:22 avg, elev gain 287 feet

Another day of 3 loops inside Westlake Village with steadily increasing paces.  Light rain for most of the run, just enough to keep it cool but not nearly enough to make puddles that soak your feet.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.170.000.000.000.000.000.005.17

5.17 m, 42:26, 8:12 avg

Back to Foxwood and a run down the new trail past Lake Dan on a Friday morning, or in other words the Friday Dan run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.006.160.000.000.000.000.0012.16

12.16 mi, 1:37:56, 8:03 avg, elev gain 462 feet

5 loops inside West Lake Village, slept in a bit so didn't start until 10:20 am, but there was some rain keeping it cool but not enough to soak my shoes.  Ran each loop a little bit faster.   I'm not sure how many more loops on one run I could do (unless maybe running with some company).

But, good to get in enough miles to be back in the 40's for mileage (44.2 miles this week).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.330.000.000.000.000.000.003.33

3.33 mi, 27:58, 8:24 avg, elev gain 222 feet

Short run, not feeling motivated so I liked doing this run where you are never very far from the start.  Up and down the street (Lakeview Dr) in West Lake Village going from the neighborhood low point to high point.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.004.120.000.000.000.000.007.12

7.12 mi, 55:37, 7:49 avg, elev gain 250 feet

One bigger loop (Alderman to Belcher and back in Westlake Village) and the smaller loop inside Westlake Village.  Pushed the pace a little bit after having a good first mile (8:12 pace - getting better at those).  Good run today but I will dial it back tomorrow and see what 9:30ish pace feels like.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.350.000.000.000.000.000.008.35

8.35 mi, 1:18:16, 9:22 avg

Goal was to run even, steady, and hold back.  9:25 first mile, 9:13 last mile, slowest mile was 9:29.  Out and back down the trail past Lake Dan preserve, onto Keystone Road and then turn around at the entrance of Brooker Creek Preserve.  It was 81 degrees and sunny and a slight breeze for a little bit of cooling.  Warmer air and humidity did not bother me today.

Glad to make my goal of running steady, and even though I didn't feel like I needed a break from running faster, I probably did.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.003.160.000.000.000.000.005.16

5.16 mi, 40:07, 7:46 avg

Ran in Westlake Village, did not want to do loops today so started doing "up and down the street" on Lakeview Dr, but then I added in a small loop running up the Sandy Hook hill.  Hadn't been up that in a while, not since last set of 400m hill repeats.

Pushed the pace a little but was doing fewer miles today, last mile was 7:11

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.220.000.000.000.000.000.007.22

7.22 mi, 1:00:13, 8:20 avg

Ran from my house in Foxwood and onto the trail past Lake Dan.  Ran to Keystone Road and far enough on that so I'd get over 7 miles for the day.  Started out kind of easy paced, but got a little faster as the run progressed.

It was warm up but either the breeze or maybe a little less humidity (and a few clouds) helped make it a decent run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.660.000.000.000.000.000.0013.66

13.66 mi, 1:52:06, 8:12 avg, elev gain 280 feet

Saturday morning long run enough to get me over 40 miles for the week.  Heading out of town later today so started out from Westlake Village.  First, did a 1.25 mile warm up loop in the neighborhood, then headed onto Alderman, cut through Eniswood to Alt19 then onto the Pinellas Trail.  Headed north until just past the Tarpon Tavern to almost where the trail turns to the East.

Turned around and headed back the way I came.

Quick shower then got onto the road to go to New Smyrna Beach for a couple of nights with Jessica, her kids, and Jacob's friend Corbin.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.360.000.000.000.000.000.001.36

1.36 mi, 11:40, 8:34 avg

This run was almost 0 miles.  Drove back from New Smyrna Beach, went to work and then after work went up and got Stella.  Had time for one short loop before it got dark, glad I made it out for just a little.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.100.000.000.000.000.000.009.10

9.1 mi, 1:16:53, 8:27 avg

Ran from Foxwood, over to the Lake Dan trail, down to Keystone Road and then a little bit inside the road to Brooker Creek Preserve before turning around.

This was my longest out and back on this route.  I should've gone a little bit farther to make it to the preserve's visitor center where there is a fountain and bathrooms, maybe next time.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.006.110.000.000.000.000.007.11

7.11 mi, 55:35, 7:49 avg, elev gain 269 feet

Ran 3 loops inside Westlake Village.  Wasn't originally going to run this fast, but the first two loops felt really good and then it looked like if I pushed a little more I would have an average down faster than 8:00/mile.  Legs felt pretty good today.  74 degrees so pretty comfortable also for this time of year.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.580.000.000.000.000.000.0010.58

10.58 mi, 1:30:21, 8:32 avg, elev gain 286 feet

Started off with smaller 1.25 mile loop inside Westlake Village, then headed out onto Alderman, cut through Eniswood to Alt 19 then onto the Pinellas Trail.  Stayed on the trail until Klosterman where I hung a right, conquered the "Everest of Klosterman", left at Belcher until Curlew Place then back down to the trail.

When I got back to Klosterman some people were already waiting to cross so the light had just changed and I had the walk sign.  As I was running a cross, a lady was doing a "right on red" despite the two signs, one that said "No Right on Red" and the sign on the traffic light with a circle and line through a right arrow.

A little bit longer of a mid week run for me but allowed some make up miles for the very low mileage Monday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.320.000.000.000.000.000.005.32

5.32 mi, 47:35, 8:57 avg

Recent Friday morning tradition, run from my house onto the new trail, at least a little bit past Lake Dan and then back the way I came.  Overall easy pace with a small pickup at the end.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.180.000.000.000.000.000.0015.18

15.18 mi, 2:11:26, 8:40 avg, HR 155 bpm

Saturday morning adventure long run.  Start time at 8:45 from the sprayground/kayak launch in Tarpon Springs.  Headed east on the Pinellas Trail, underpath beneath US19, followed the trail until it paralles Keystone Road.  Stopped at the new fountain at the corner of Keystone and Eastlake for a handheld bottle top off.  Crossed Eastlake onto the trail extension with goal of visitor center at Brooker Creek Preserve but I wasn't sure exactly how far it was.  Inside the park the road splits with the road to the left (for exiting vehicles) taking slightly farther to get to the parking lot.

I think I was at about 7.8 miles by the time I got to the visitor center to use bathroom and cold drinking fountain.

Trip out of the preserve slightly shorter.  Definitely a bit warmer for the return trip.  Crossed Eastlake and another quick stop at the fountain (not so cold but still gets the job done).  Now just over 4 miles back to my car.  

Got the job done.

Spent a good part of the afternoon relaxing and in the evening had dinner at Fireside Pizza and of course had the personal size parma (prosciutto di parma and arugula) then had time for a quick walk to Pop Stansell park to see the remains of the sunset.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.003.110.000.000.000.000.005.11

5.11 mi, 40:58, 8:00 avg, elev gain 179 feet

Two loops inside Westlake Village and then just enough to get over 5 miles.  I didn't think this run would go well at first but the very slow start of the first mile quickly improved to finish at 9:07 pace and then the rest of the miles were faster.  Warm 82 degrees but a little bit of cloud cover, some breeze here and there, and the old neighorhood trees help out a lot.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.320.000.000.000.000.000.007.32

7.32 mi, 1:07:37, 9:14 avg

Purposeful easy run from my house down past Lake Dan and a little bit onto Keystone before turning back.  All of the miles were between 9:29 and 9:04 (but a very small pickup to 8:40 pace for the last 0.32 miles).

Can't do all of my runs faster and at least this slower pace is slower than the other runs but still faster than what I was doing for my average runs a few months ago.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.005.110.000.000.000.000.007.11

7.11 mi, 55:35, 7:48 avg, elev gain 268 feet

Three loops inside Westlake Village.  First mile right at 9:00, second mile about 8:00, then the remainder between 7:23 and 7:41.

Not too bad for 84 degrees (the trees help out a lot).

This was my second fastest 3 loop Westlake Village run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.060.000.000.000.000.000.006.06

6.06 mi, 49:47, 8:12 avg

Similar to my usual Friday Dan run but today is Thursday.  Going to stay overnight at the Fenway hotel for 3rd wedding anniversary so ran from my house this morning and dropped off Stella.

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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 today

Jessica and my anniversary yesterday so stayed overnight at the Fenway Hotel in Dunedin so took day off from running (also planning to run Sunday this this is also day off early)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.004.540.000.000.000.000.0013.54

13.54 mi, 1:48:37, 8:01 avg, elev gain 540 feet

Ran loops inside Westlake Village, enough to get over 13 miles.  Did both the 2.3 mile loop and some of the 1.25 mile loops.  Had a pretty good pace going.  First mile 9:17 and last mile 7:39 and then just a little bit faster for the last half mile.

When I woke up my watch time was frozen.  Had to do a hard reset but then I couldn't get a blue tooth connection.  Took me a while I had to connect using the app and not the general bluetooth settings on the phone.  Thought it was dead, glad it was not.

Going to run with Jessica and Cynthia tomorrow for the bikini vs mankini virtual run fundraiser.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.490.000.000.000.000.000.005.49

5.49 mi total

1.01 @ 10:35 - warm up

3.12 @ 8:31 - Bikini vs Mankini Virtual Race

1.36 @ 7:43 - short loop in Westlake Vilage

Went with Jessica to the Dunedin Causeway and met Cynthia there.  We had signed up for the Bikini vs Mankini virtual 5K to raise money for the Make-a-Wish Foundation.  Idea was inspired by a runner who had receieved some not so nice comments about the shorts she was wearing during a race so we figured we'd get a bunch of people to do some good.  

I picked the causeway as we wouldn't really be too out of place, however I probably stuck out the most.  It was just a speedo type swimsuit (red, white, blue, stars and stripes).  Jessica and Cynthia both wore bikinis.  We gave Jessica about 15 minute head start as she'd be needing about an hour to walk it, and then we'd see here as we headed out and came back and then cheered her on as she finished.

It was fun but I probably won't be wearing that swimsuit out any place soon.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.210.000.000.000.000.000.003.21

3.21 mi, 26:37, 8:17 avg, elev gain 191  feet

Up and down the street in Westlake Village.  Short Monday morning run but just enough to start the week without a 0.0

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.180.000.000.000.000.000.005.18

5.18 mi, 46:31, 8:58 avg

Wrap up run for June, from my house down the trail a little bit past Lake Dan and then back home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
152.1038.650.000.000.000.000.00190.75
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