The Long Run

Relay for Life 15K

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 0.00 Year: 1390.02
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
40.230.0013.420.000.000.000.0053.65
Glycerin 7 Miles: 17.26Asics Equation Miles: 15.86Brooks Launch Miles: 20.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.200.000.000.000.000.000.009.20

Monday morning felt kind of hard, at least the first part of the running did.  I went to the Y, warmed up on the bike, did a few stretches and then got onto a treadmill.  That is the part that felt hard this morning.  Usually I'm ok with the treadmill.  I did a few hills which actually made it feel a little bit better.  3.13 miles total on the treadmill.

Next, I headed outside.  It seemed to be taking a long time for the Garmin to lock in on the signal.  Seems to take a little longer on very cloudy days.  Once I started running outside, things got a little better.  I did  another 6.07 miles so that the numbers would add up.

 Average pace: 7:53

In the evening I did a short Wii yoga routine.

Glycerin 7 Miles: 9.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.250.000.000.000.000.000.008.25

Ran with Jenny this morning around the neighborhood.  Mostly cool and pleasant.  Had to run through the bug cloud again, I think it was a little bit worse than last time.  Rest of the run was good after that.  Except maybe for the drinking fountain that now smells like there is a dead mouse in the cooling motor area.  I think we'll skip that one for a while.

Average pace: 8:30

Asics Equation Miles: 8.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.810.004.000.000.000.000.008.81

Decided it was time for some speed work today.  I might be doing a 15K on Saturday if it exists (online sign up was closed).  I'll see if there is one on Saturday, it is supposed to start at 8:00.

Warmed up for 2 miles, running with Jenny, then got going on the hard stuff, goal was 2 X 2 @ 6:30 or better pace.  I did this same workout before the half marathon and this morning's run went a little bit better.

1st set: 6:24, 6:26

2nd set: 6:30, 6:18

For the first mile of the second set, I had lost my focus initially and my pace slipped to 6:38, but I was slowly able to bring that back to 6:30 towards the end of that mile.  Last mile I felt good about finishing so I went faster.

I met up with Jenny again to run back home.

Once again the weather was really nice.  Nothing to complain about at all today, and especially glad to get in a good effort.

Average pace: 7:38

Brooks Launch Miles: 8.81
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.060.000.000.000.000.000.008.06

I ran with Jenny this morning.  She had a couple of 1600's @ 7:10 pace which went well.  The rest of the run was at an easy pace for the warm up and cool down, then as we approached our house I went the long way around our neighborhood to come up with 8 miles.

 

No bug cloud and no mouse water today :)

Average pace: 8:11

Glycerin 7 Miles: 8.06
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.610.000.000.000.000.000.007.61

Ran by myself this morning.  Nothing out of the ordinary, just a nice pleasant run.  Made sure to appreciate the smell of jasmine while it is still in bloom.

Average pace: 7:52

Asics Equation Miles: 7.61
Add Comment
Race: Relay for Life 15K (9.42 Miles) 01:03:14, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.300.009.420.000.000.000.0011.72

 For the third time, I was able to call home, and when Jenny asked how I did I said,

[me] "I won!"

[Jenny] "The whole thing?"

 [me] "Yes, the whole thing!"

This was the race that I wasn't sure actually existed.  I heard back from the race director on Thursday to say that the race would be held.  There were three races, 1 mile, 5K, and 15K.  There ended up being a total of 67 runners.

I arrived at Starkey just before 7:00 so I could sign up for the race.  I waited around for a bit until the race people showed up.  I turned in my application and asked for my bib, you can see it below in the picture.  A plain piece of paper with a number written in marker on it. Since I was the first person to ask for my bib, I was given number 1.

Once I had my number pinned on, I went out for a warm up run of just under two miles, including some strides.  I knew that water along the course would be minimal so I though I would wear my fuel belt.  But during the warm up , I realized it would be a mistake, that I should not wear the belt and ditch the shirt also since it was quickly warming up.

The race started a little bit late while they sorted out the paperwork.  People lined up but were a little confused about where the start actually was.  The volunteers announced the start of the race but no one started because it wasn't very clear what they were saying, so they had to do the start all over again.

So, the race finally started and I quickly got onto my pace, I was hoping to hold a 6:30 pace, which I did pretty easily for the first mile.  Once the second mile started, I was at a 6:35 pace or so I thought.  It turned out I had my garmin on average pace, and the second mile was actually 6:42.  I had difficulty breaking 6:40 after that and started going into survival mode.  I was running all by myself.  I was carrying one water bottle with me which I dropped off at about 2 miles.

Found the turn around finally and started back.  Stopped briefly to grab a small cup of water and take a gel with 4 miles left, then continued on.  I started feeling a little bit better the closer I got back.  Just after the turn around I was able to see the second and third place guys and then other people and saw that I had a pretty big gap.  But I had trouble knowing exactly how big it was so this actually helped keep me from totally falling apart and hanging on.  I was determined to at least try and average under 6:52 pace.

Finally, the finish line was in sight, great to be done.  I headed over to the race table and they congratulated me and let me pick out from the prizes.  There were various things donated by a local salon, so I picked out the gift basked below.

This certainly wasn't a fancy race or well organized, it was just about running and helping out a great cause - American Cancer Society.

And since this was my first 15K ever, then it is a PR by default.  The times and splits are all from my garmin.  The race director told me that they had accidentally made the course too long and were going to adjust the times, so I'll have to see what they come up with, but I don't think they were too far off.

The only downside was that I was hoping to run about 2 minutes faster, since that would have been the time predicted by my last marathon, but I wasn't quite all on today, so I'll be happy with the good parts.

 

Splits: 6:30, 6:42, 6:46, 6:42, 6:52, 6:39, 6:43, 6:46, 6:44, 2:51 (.43@6:36)

While I was running the race, Jenny was at home with the boys harvesting some carrots from the garden:

And, she took a picture of a lizard eating a dragon fly:

Later in the afternoon, I went out on the boat with my Dad, he did some fishing and I just enjoyed being out on the water and the salty air.

Brooks Launch Miles: 11.72
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
40.230.0013.420.000.000.000.0053.65
Glycerin 7 Miles: 17.26Asics Equation Miles: 15.86Brooks Launch Miles: 20.53
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