| 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(old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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 | | 29.07 | 0.00 | 3.54 | 0.75 | 0.00 | 0.00 | 0.00 | 33.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.56 |
| 6.56@9:11 HR 144 bpm
Easy run day, 60 minutes, southbound out and back on Starkey Gap trail from my house. Yesterday was another busy day after a pretty busy day on Saturday. Falling behind on my recovery (according to Garmin), so took it a little bit easier today, 5 minute warmup was at 11:13 pace, then eased my way into the easy (but faster than warmup pace), coming in just under 9:00 pace average for 50 minutes, then final 5 minute cooldown at 10:06 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 | | 3.33 | 0.00 | 2.16 | 0.00 | 0.00 | 0.00 | 0.00 | 5.49 |
| 5.49@8:16 HR 148 bpm
Workout of the day, 15 minute tempo run with pace between 6:39 and 6:59. Not too far and not as hard of a pace compared to the fast part of the progression run, but still pace was basically what I've been running for a lot of my 5k's (unless I could hit the fast end of the range).
Weather between warm and cool (right at 75 degrees), after the 15 minute warmup, stepped on the gas and for the first few minutes was in the 6:30's, but gradually settled into 6:50's. Turned around a little past a mile into the tempo, saw my pace was slipping and had to try hard to hang on but kept it under 7:00 for the first 10 minutes after which the watch resets the lap pace for the next 5 minutes. For a short time was at 7:01 but then got it together while going over the little bridge until finally down to 6:53 average for last 5 minutes.
So, just barely made it. Wondered if I should have gone ahed and finished off the mile instead of stopping at the prescribed 5 minutes, but decided just stick to the plan.
This weekend I have a repeat workout of one that didn't go so well - one hour easy running (well, this time will be 1:10), followed by 10 minutes at half marathon goal pace then 5 minutes at 6:19-6:39. Plan is to go easier in the easy section, staying at the slower end so I can shift into the fast section feeling more in control.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.66 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.66 |
| 6.66@9:02 HR 141 bpm
One hour easy run inside Westlake Village, held back during the first 30 minutes and went a little more by feel for the next 20 minutes resulting in a slightly faster pace and lower heart rate than Monday's 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 | | 3.74 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.74 |
| 3.74@8:57 HR 140 bpm
Fun and easy run, stride repeats workout (10 x 20 seconds with 45 second rest), goal is measured in steps per minute instead of pace (206-216). Westlake Village loops
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.78 | 0.00 | 1.38 | 0.75 | 0.00 | 0.00 | 0.00 | 10.91 |
| 10.91@8:43 HR 145 bpm
Progression run with 5 minute warmup, 70 minutes "easy" range 8:19-9:19, then 10 minutes at 7:09-7:29, then 5 minutes 6:19-6:39, then 5 minute CD.
Similar run to one a few weeks ago where I didn't run the hard part straight through and even then just barely got 5 minute fast in range at exacly 6:39 pace.
Today was a little better with 10 minutes at about 7:15 pace, then last 5 minutes at 6:36 pace. At about 3:30 into the 5 minutes, my pace did slip a little to like 6:42 but then found the oomph to pull it together.
Warm weather again but did stay out of the sun for the most part.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 29.07 | 0.00 | 3.54 | 0.75 | 0.00 | 0.00 | 0.00 | 33.36 |
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