| 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(old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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 | | 36.86 | 0.00 | 0.00 | 4.60 | 0.00 | 0.00 | 0.00 | 41.46 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| 5.6@8:57 HR 139 bpm
50 minutes total, out and back run on Starkey Gap trail going south from Trinity. Felt pretty steady.
After the run did a couple rounds of squat-press-curls, push-ups, and pull-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 | | 5.26 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 9.26 |
| 9.26@8:33 HR 150 bpm
Workout 8x800m @6:19-6:39 range, ran in Westlake Village
Successfully hit the paces, only breaks was prescribed 400m jog between repeats.
6:24, 6:20, 6:24, 6:26, 6:34, 6:22, 6:20, 6:20
Next week I've got 4 x 4 minutes at the same pace range, if I can do about the same paces then that would come to 4 minutes per km or 20 minute 5k 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 | | 5.69 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.69 |
| 5.69@8:48 HR 150 bpm
50 minute "easy" run in Westlake Village, although it felt somewhat easy heart rate said otherwise, these runs had usually been in low 140's with sometimes into high 130's
But I've noticed that once the 5 minute warmup is over I seem to easily shift into 8:45ish pace without thinking.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.42 | 0.00 | 0.00 | 0.60 | 0.00 | 0.00 | 0.00 | 4.02 |
| 4.02@8:50 HR 144 bpm
Easy run with 12 x 20 second strides in the middle of the run with goal not a pace but steps per minute 202-212. Made that goal but definitely noticed that earlier repeats were at a slower pace by a little bit so I guess it takes doing a few to get the stride to open up a little bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.97 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.97 |
| Rest day from running , 2.97 miles walking in 49:39 to get a jump start to reaching 12,000 steps for the day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.92 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.92 |
| 13.92@8:38 HR 151 bpm
120 minutes total of running with 5 minute warmup, 110 minutes 8:19-9:19 range, then 5 minutes easy.
Did not have time to run in Trinity (where the road/trail has less obstacles) so ran in Palm Harbor with a big loop from Alderman to Belcher to Klosterman to the Pinellas trail to Crystal Beach Ave, turn back and then cut through via Eniswood back to Westlake Village with a loop to finish up. After leaving the Pinellas Trail and running on the narrow uneven sidewalk with some uphill it takes some effort to run a smooth pace but was pretty locked in by that point. Probably should have kept pace closer to 9:00 or even a few seconds slower vs dipping into the 8:30's to keep it easier, however did stick within the recommended range.
After the run went to Charlotte Dani's first gymnastics "meet" which was cute but more like controlled chaos with the competitors starting to fall apart toward the end but they all seemed to have a lot of fun.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 36.86 | 0.00 | 0.00 | 4.60 | 0.00 | 0.00 | 0.00 | 41.46 |
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