The Long Run

RAP River 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: 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 165.38 Year: 1002.67
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
150.912.0010.442.030.000.000.00165.38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.352.000.000.000.000.000.009.35

AM 5.27@7:58

Ran in Westlake Village doing the "fun with quarters" workout where there's no warmup other than the first quarter.  Run the next quarter faster, then go back to easy, keep repeating until you've had enough fun.

 

PM 4.08@8:25

Ran with the Humpday Hustle crew at Longleaf.  Did 1 mile with Daisy before she had to turn back due to sore ankle.  Ran out to the 2 mile tree.  Still had my watch laps set to quarters.  Return trip was under 8:00 pace.

Stopped by my house to say hi to Andy and Stella before driving back to Palm Harbor.  $5 Sushi night at Publix and some miso soup for dinner.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.150.000.000.000.000.000.003.15

3.15@8:25

Not as many miles as planned but had a pretty good first mile (9:13), and overall pace at 8:25 was good.  Did not have the big spike that whoop usually shows and overall strain was a little bit lower than usual.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.320.000.000.390.000.000.007.71

7.71@8:34

A little bit over 7 miles, running from my house down the Starkey Gap Trail and a little onto Keystone then finished up with 6x100m strides up and down the street.

Run didn't feel as easy today but not bad.  5k one week from tomorrow for me.  Hasn't been much 5k specific training, maybe use this next one for a baseline and then try to jump into some more races over the summer.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.510.000.000.000.000.000.0014.51

14.51@8:44

Ran in Safety Harbor.  Went to see Tom race in the BDR "Leftover" 5k where you get to pick your own medal from previous races leftover medal.

It was drizzly rain although not torrential downpour but had been raining enough so that the streets were a bit slippery.  Saw several of the Striders before the race and also Michael MacDonald.

One runner took an early lead on Tom and was able to stay ahead of him for the race, there were reports of him closing the gap a bit but I only saw the start and just before the 3 mile mark.  The first place guy, Dylan, is 16 years old and ran two seconds faster at the Turkey Trot back in November.

After things wrapped up, I started my run.  Warm and humid but some breeze here and there and a good amount of shade on the route helped.  Headed south for a bout 2 miles and turned onto the Ream Wilson Trail which I stayed on until the end, backtraked a little and then south down the Duke Energy Trail to some point south of SR60.  Had a to wait a couple of times at some long lights.  Saw some parrots hanging out overhead on a phone line.  Supposedly they are only in south Florida.

The route was a little hillier than I thought.  It was a pretty good route for variety with a decent number of water fountains along the way.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.030.000.000.380.000.000.006.41

6.41@8:42

Ran over to Fox Hollow running from Heritage Springs to Trinity Blvd.

First mile was 9:52, ok but could've had a better warm up.

Rest of the miles were fairly even.  Finished up with 6 strides up and down the street in front of my house.

5k this weekend, will do some repeats tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.240.003.100.000.000.000.006.34

6.34@8:19

5x1km workout - 4:13, 4:20, 4:09, 4:22, 4:08

About 1.5 mile warmup, then 5x1k repeats running from Sandy Hook to Lakeview, then reverse for the next one.  Kind of warm and humid but doable for a short enough workout like this.  I didn't have high hopes for this run but just wanted to get a baseline, overall was pleased.  I can build on this to get back some speed.  Hoping to break 22 minutes at Saturday's 5k.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.400.000.000.000.000.000.008.40

AM 4.37@8:48

Big square loop around the outside of Westlake Village

PM 4.03@8:45

Ran with the Humpday Hustle group from the Longleaf church.  Daisy turned back after a mile.  I went out to the two mile point and caught up with Evan and Chad then ran back with them for return trip.  Picked it up a little for the last 0.33 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.160.000.000.000.000.000.008.16

8.16@8:39

Run from WLV over to the Pinellas Trail and then north to just past Conservation Park.  Stopped at Wall Springs fountain for water then continued back.  Mostly even pace until the last mile which was 8:06

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.340.000.000.000.000.000.004.34

4.34@8:55

Ran a couple of loops inside Anderson Park.  There was a little bit of rain when I started running, which helped make it feel cool enough. Hadn't been here for a little while.  It's got some small hills (similar in size to Westlake Village).

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Race: RAP River 5k (3.107 Miles) 00:21:41, Place overall: 21, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.360.003.090.000.000.000.006.45

Warmup - 1.03@10:15, cooldown - 2.33@9:24

Race - 3.09@7:01, 21:41

Fun times.  One of my most evenly run races with each mile within a second of the other.  It was warm and humid of course but no different than other years.  Splits were pretty close to each other:

7:02, 7:01, 7:01, then 35 seconds (0.09@6:27)

First mile was a big crowd, the usual enthusiastic younger runners, most of whom faded about 1/4 mile out but many held on and several kept a good lead on me.  First mile I steadily improved my pace, then held on for the second mile at about the same pace.  Third mile I was tempted to slow down.  My goal was to stay under 22 minutes.  I also wanted to speed up.  But between wanted to slow down and speed up, stayed about the same pace until finally hitting the three mile point with the finish line in sight.

Awarded first place age group 55-59 but was 14 seconds short of "Grand Masters Award".

As always, great to see so many familiar faces and enjoy the festive atmosphere.

Last 5k was 21:07.  I felt like I had lost a lot of speed but 34 seconds isn't so bad.  I can get back to low 21's and could break 21 soon.  I've been cutting back on alcohol, gradually eliminating mid-week consumption and also reducing weekend intake.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.100.000.000.000.000.000.004.10

4.1@9:24

Ran in Hilton Head, SC.  Was warm and humid but trail/sidewalk was mostly shaded.  Just trying to get in a few miles instead of 0.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.820.001.250.000.000.000.006.07

6.07@8:29

Ran inside Westlake Village, 2.5 mile warm up and then did some hill repeats up Sandy Hook and then back down Village Way running in a loop.  Was not going very fast until the last one which was near 6:30 pace, should've tried for one more.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.050.000.000.000.000.000.009.05

AM 5.03@8:37

Big square loop around outside of Westlake Village.   First mile 9:15, last mile 8:14

PM 4.02@8:57

Humpday Hustle run from Longleaf church out and back.  Ran 3 miles with Daisy then ran one more mile by myself

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.290.000.000.000.000.000.008.29

8.29@8:46

Out and back run from WLV to Pinellas Trail and North to Conservation Park for the cold water fountain, then reverse route back to the house.

This would end up being my longest single run for the week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.800.000.000.380.000.000.006.18

6.18@8:26

Almost 6 miles at a mostly steady pace, and then 6x100m strides to finish things up.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.520.000.000.000.000.000.006.52

6.52@8:36

Got out the door early enough to warm up and start the run at 6:03 am.  Wanted to get in at least 6 miles and then have time to shower and be on the road by 7:30.  Ran a couple of loops in Westlake Village.

On the road a little after 7:30 (getting closer to 8:00,but at least it was before 8:00).  Drive to Tallahassee with Jessica and baby and a bunch of Jacob's stuff in the minivan.  He's starting his college career with summer session.  Made pretty good time both ways with only one stop total.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.210.000.000.380.000.000.005.59

5.59@8:46

Things sure did warm up.  Felt like I was melting , but despite that maintained a decent pace while sticking mostly to the shade.  Finished up with some strides up and down the street in Foxwood.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.980.002.500.500.000.000.006.98

6.98@8:07

Trying to make sure I don't ignore workout runs, but not on any program at the moment.  I decided on 5x1200m repeats.  Didn't quite stick to that goal.

Ended up with 4x1200m followed by 2x400m

1200's: 5:10, 5:31, 5:03, 5:15

400's: 1:42, 1:36

For the 1200's, first one felt ok, thought to myself "I got this", second one fell apart, although it was a lot more uphill.  Third one was good, thought ok, maybe I do got this.  4th one was back to meh but at least I hadn't given up completely.

For the 400's - first one was not any faster than the good 1200s, but then finally for the last one was back to my goal 5k pace.

It was definitely better than nothing , and these will pay off on the next 5k.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.360.000.000.000.000.000.009.36

AM 5.32@8:35

Big square loop around the outside of Westlake Village.  Run felt good today after yesterday's harder run

PM 4.04@8:45

Evening run with Humpday Hustle group.  Ran out 1 mile with Lucas before he turned around, then caught up with the three other guys at the two mile tree, stopped for a bit until Patty caught up to us.  No Daisy this week, she's out west someplace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.120.000.000.000.000.000.0010.12

10.12@8:44

Ten good miles, heading out from Westlake Village to Pinellas trail and then north to Klosterman Rd and just enough there to make it out just past 5 miles before turning back. Stopped briefly both ways at the fountain outside of Wall Springs Park, not a cold water fountain but water nonetheless.

Wow, today was first time over 10 miles since June 4th.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.660.000.500.000.000.000.005.16

5.16@8:35

It got warm fast.  Did not get out of bed when planned.  A was up crying that she could not sleep and the baby woke up too so I calmed the baby while Jessica tended to her older one.

Warmed up with a loop inside WLV.  Had my watch programmed for 10 x 25/50 (25 seconds fast, 50 seconds reovery).  I wasn't quite getting up to the speeds I wanted but I did plow through all 10 without stopping.

Keep pushing.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.140.000.000.000.000.000.0013.14

13.14@8:39

First long run of the month even though month is almost over.  Goal today was no stopping, start early enough to get back by 9:00.  Carried my fuel belt with 16oz bottle and also a pack of sport beans.  Headed towards Pinellas trail via Eniswood and the sidewalk near Conservation Park, then headed south to near the base of the pedestrian bridge.  First mile 9:35, last mile 8:20.  Everything in between was ok.  There are no traffic lights on this route and the road crossings weren't very busy.

Today was Jessica and my fifth wedding anniversary.  We had dinner at Mystic Fish while her friend Emily watched Charlotte Dani.  Our very first dinner out without the baby (whose pretty much not really a baby anymore).  After dinner, we drove to Rocky Point and stayed at The Current hotel.  It was nice, all new looking, and nice view of the bay.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
150.912.0010.442.030.000.000.00165.38
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