| 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(old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 106.63 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 106.63 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.21 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.21 |
| 4.21@9:49
A little closer to normal. Not a big Saturday long run, but at least something to finish up the week. Square loop around the outside of Westlake Village.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.05 |
| Not a run, but a fairly brisk walk from Weaver Park to Stilthouse. Just over an hour (1:02), so about 15 minute per mile pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.18 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.18 |
| 3.18@10:23
Loop inside Westlake Village. Kept all the miles in 10:00-10:45 range. Felt pretty good.
Can still feel some left foot pain but just barely. Running motion seems fine, but too much lateral movement makes it hurt a little.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.13 |
| Walking 2.13 miles, 33:33
Southbound down the Starkey Gap trail.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.11 |
| 3.11@9:46
One big loop inside Westlake Village. 10:10 down to 9:29 for paces.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.12 |
| 4.12@9:25
Similar to the route for Humpday Hustle run, but it was a Thursday morning instead of Wednesday night.
I had been avoiding two days in a row of running but tomorrow morning will be busy so wanted to make sure I ran today. Felt pretty good overall, foot not bad.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.38 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.38 |
| 6.38@9:25
Washington and Old Dominion Trail, Fairfax, VA.
This is where I did a 20 mile run 3 years ago. Back again but much shorter run this time, but still nice. Trailhead only two miles from the hotel. Headed west just over 3 miles. Stopped at Vienna community center to use restroom on way out. This was some sort of activity going on with lots of tents with vendor stalls set up. Also, at a different point on the trail was part of a 5K route and another spot had an outdoor yoga class going on. Upper 40's, low 50's for temps.
Original goal was just 4-5 miles, but at the 2.5 mile point decided to go out a little farther.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.15 |
| 3.15@9:01
Felt a little bit better than expected after yesterday's flight back after a pretty busy day in Virginia and Maryland (did not make it into DC this trip).
One loop inside Westlake Village. Felt like I was one a steady pace but was faster than planned for the last mile (down to 8:26 pace after starting out at 9:45 pace for first mile).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.11 |
| Walking, 3.11 miles 47:58
Trying running every other day so walking today, followed by some weights at home.
I sometimes throw in short bursts of running but not today. Was a nice morning out. Parked at Trinity Blvd trailhead to Starkey Gap trail and walked to SR54 then turned back.
Got back to the house just as Andy was changing air filter downstairs.
Weights. A few weeks ago, for the first time in a while I picked up the 25 lb dumb bells and attempted shoulder press. Could barely do 5 repetitions. After picking them up more since then, today I was able to do 3 sets of 10 reps each. Also did some squats, curls, rows, push ups, and two sets of pull-ups. Something to help fill in for the lack of running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.41 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.41 |
| AM: walk 2.36 in 36:59, sticking to run every other day and planning on running tonight at Humpday Hustle, so walking this morning to start the day.
PM: 4.05@9:43
Humpday hustle run, ran with Daisy. Evan was there but just for a walk since still in marathon recovery mode.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Walking 4.06 miles in just a few seconds over an hour. Southbound down the Starkey gap trail from the Trinity Blvd trailhead.
After the run, did mini strength workout. My old "better than nothing" routine but just did 2 rounds (classic was 3 rounds).
2x 26 "perfect" push-ups, 8 pull-ups, superset 10 shoulder presses/8 curls, 10 squats.
Dumbbell weights were 25 lbs each. By "perfect" push-up, I mean the as seen on tv rotating push-up handle things.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.27 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.27 |
| 5.27@8:41
Two loops inside Westlake Village. Pretty good run, maybe slightly better than expected. Fastest run since current injury, positivie sign.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.61 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.61 |
| Walked 3.61 miles in 54:05, Westlake village through the south cut through and then past the YMCA, then a little east before turning back.
Wanted to run but sticking with every other day for now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.06 |
| 7.06@8:46
Pretty rare Sunday run. Went surprisingly well. Moved up to 7 miles with seemingly no repercussions for my foot afterward.
A very comfortable feeling 9:31 for the first mile, gradually speeding up to 8:30's by the fourth mile.
So far so good with the every other day running routine.
Good part of the rest of the day spent driving down to Bradenton where Aubrey had a cheer competition. Lots of waiting around. I saw the actual routine but then spent a lot of time before and after chasing around Charlotte Dani.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.87 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.87 |
| Walk - 2.87 miles in 44:08, loop inside of Westlake Village
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.21 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.21 |
| 5.21@8:18
Starkey Gap trail heading south from Trinity Blvd trailhead. Noticeable pace improvement today with rare sub-9:00 first mile. I'm feeling like it's taking less time for me to loosen up. Have also gotten better about a good warmup routine. Fastest mile was 7:58.
There was a couple leaving in their truck who had been out biking. The guy asked me what I was training for, so we chatted a little before they left.
At home, did another mini strength routine going two rounds with the 25lb dumbbells, pull-ups, and push-ups.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| AM Walk 3.03 in 45:53 - Westlake Village loop
PM 3.06@9:17
Humpday Hustle run with Daisy and Evan. Opted for the three mile route. Broke my running every other day rule but at least was more than 24 hours since yesterday's run was in the morning. Chilly enough tonight that I needed a shirt. Thought about wearing longsleeve but stuck with short sleeves.
I forgot to bring running shoes so ran in my walking shoes which are just an old pair of running shoes (Skechers Gorun, starting to fall apart).
Yesterday morning's run felt great and I had visions of every run after that feeling easier and being faster. Alas, back to reality. But still, not a bad run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.11 |
| Walk 3.11 miles in 48:55
One big loop inside Westlake Village
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.03 |
| 6.03@8:01
Surprisingly good feeling run. First sign was sub-9:00 first mile which are starting to make a comeback. 7:35 last mile.
Out and back run, heading south down the Starkey Gap trail from the Trinity Blvd trailhead.
This weekend will be busy, ending with a flight out to Salt Lake City for almost a full week work trip.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.26 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.26 |
| Walk 4.26 miles in 1:06
Big square loop around the outside of Westlake Village.
Hitting the road later this afternoon for trip down to south Florida to get Aubrey tomorrow after visiting with friends.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.12 |
| 1.12@13:13
Short and slow but better than nothing run on Lauderdale-by-the-Sea beach. The wet (and fairly firm) sand was very sloped and hard to run on. The flat and dry sand was very soft, walking on it was faster, so got back onto the wet sand.
After the run relaxed for about 30 minutes before going back to the hotel, checking out, driving to pick up Aubrey, then drive to Orlando to drop me off for flight to Salt Lake.
Made it ok, uber to hotel and in bed before midnight (which was kind of like 2:00 am to me).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I didn't record anything but somehow managed 17,000 steps. I was on the treadmill a little bit and also went for a walk after dinner.
First full day in Salt Lake City for work. Will try and get some runs in while here.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM 1.9@9:28 - treadmill run in the hotel
PM 2.2@10:41
Ran from the hotel, up State Street to the Capitol area, stopped for a picture and ran a little bit past the building on the perimeter. It felt easy when first going up the hill but then got pretty hard for a bit. Much easier coming back down. Glad I got out for a run tonight because the weather is going to be a lot wetter tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.10 |
| 2.1@9:46
Hotel treadmill in the morning before heading to customer site.
In the evening had dinner with Brian at a Thai restaurant. They had different rice and noodle dishes. I had the "Tom Yum". Spiciness levels were 1, 2, and 3. I went with 2. Level 1 might've been better for me. Big chunks of ginger and lots of other spices. It was served in huge bowl, finished almost all of it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.18 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.18 |
| 2.18@9:40
Hotel treadmill, almost didn't do it. Runny nose last night, might be allergies (I hope). Felt better after the run.
Red eye flight tonight back to Tampa.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.05 |
| 4.05@8:38
Surprisingly better than expected run. One big loop inside Westlake Village, then up and down Lakeview for a little bit to get over 4 miles.
Very light mileage this week between travel and hurt foot, but foot is almost all better.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.33 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.33 |
| 1.33@11:26
I was hanging out, watching baby as she played in her house. I got on the mini-tramp to do some jumping then decided to turn on my watch to "indoor running" mode and jogged in place. It was kind of like using a treadmill but a little bouncier.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.38 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.38 |
| 4.38@8:28
Southbound down the Starkey Gap trail and then turned around. Last run of the month, managing just over 100 miles.
After the run I realized foot felt absolutely no pain, and then no repurcussions after the run.
Time to get training again, that 100 miler in January isn't going to run itself.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 106.63 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 106.63 |
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