The Long Run

Rijkevorsel Stratenloop 11K

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Member Since:

Mar 20, 2007



Goal Type:

Boston Qualifier

Running Accomplishments:


  • 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: 29:03:39 (6/2013)


  • 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.



Dad of  three (welcome Charlotte Dani on 8/10) awesome 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 50.86 Year: 643.83
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance

Biked to the Y this morning, stretched, got onto the treadmill for 4.3 miles at about an 8:25 pace.  Headed outside for a quick outdoor run.  It was getting warm.   I was doing some stretching at the bike rack and saw Jenny dropping off her daughters, said hi to her and said we would run tomorrow at 6:00.

Took off on my run, good pace for first mile (although not really the first mile because of the treadmill) just under 8:00.  Next few miles a bit faster, average pace for the outdoor portion 7:36.  It felt pretty quick but not too difficult, about as fast as I could go without starting to really push things.

Going to be a busy week, I can't believe I'll be in Belgium by the end of the week and possibly running in an 11K race on Saturday.  I'm signed up now (thanks Amy!) - just hoping the car situation works out. 

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

I ran earlier this morning than I had in a long time.  I met David and Jenny at the Y this morning at 5:20.  Temp outside was not bad but the humidity was way up there.  We did 6.3 miles at an average pace of 8:45.

Decided to run a little bit more so I did 1.75 miles on the treadmill inside at mostly an easy pace but with a few bursts of speed thrown in here and there so I can remember what it feels like.  11K race this Saturday - which I guess I'll run it as if it was a 10K. 

I felt very fresh running this morning despite the early time.  I definitely enjoy the run a lot the day after a massage which I had yesterday afternoon.   I used to look at massages as something one would get purely as a luxury but now I see them in a different light.

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

Tried to get a very early start but it turned into just a pretty early start.  I had to be done by 7:30 so Jenny could start her run.  I planned the route so I could go past my house and finish on time.  I just had time for 5.85 miles.  I walked in the door but Jenny wasn't quite ready so I said I would be outside finishing up so I ran up and back down the street to get a little bit over 6 miles.

Average pace: 8:05 

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

We arrived yesterday in Belgium in the early afternoon  - flight was 2 hours late due to a medical emergency resulting in an unscheduled stop in Bangor, Maine.   So yesterday's goal was to just stay awake until a normal bedtime without napping.

This morning I felt pretty well adjusted to the time zone but still slept in a little bit.  Jenny and her sister went for a run first, then I headed out with my nephew Florian on his bike to be my guide.  It was nice and cool out for running. 

We started out on some busy streets which soon quieted down and turned into country paths and narrow roads.   We went past some fields with corn and wheat and one with green vegetables.  We made our way to run past his school which was a large old building which used to be a monastery.   Then we headed back a slightly different route going past another old abbey and a park, back over the railroad tracks and then back to his town.  Pace slowed down here and there for cobblestone sections and a couple muddy spots on one of the paths.  There was a little bit of rain but nothing to worry about.

Picked up the pace a little bit on the homestretch (last 0.44 miles).

Average pace: 8:33

Hopefully I will feel fast and fresh for tomorrow's race.  And hopefully I will get used to this azerty keyboard  :) 

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Race: Rijkevorsel Stratenloop 11K (6.83 Miles) 00:46:47, Place overall: 42, Place in age division: 38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance

This was a very fun and different race for me. It was great to be able to do a race with Amy and Jenny while here in Belgium. The rain and been off and on during the day so we had our fingers crossed that it would be off for the race. Fortunately our luck would hold out.

We arrived in Rijkevorsel about 4:30 pm for the 6:00 race. We picked up our race numbers over by the starting line. The race bibs had chips embedded in them which was great since I don't do well tying the chips onto my shoe! The marathoners took off right about at 5:00 then the three of us did a half mile warm up and then I did a couple of strides up to race pace.

We were lined up at the starting area but I did not try and squeeze my way up to the front.  The gun went off and we all took off down the main street.  I did a little bit of weaving to get to an opening where I could get to my pace.  For today, I wanted to finally run a race longer than 5k at faster than a 7:00 pace.   So, the plan was to try and hit just under that and not be too greedy.  First mile clicked off at 6:52 - I had to convince myself that I could keep this up.  On the one hand,  I had done this pace in a training run before but it had been a while.  Just last Saturday I was struggling to keep up with Eric at a 7:0x pace for 4 miles, now I needed to do almost another six at a faster pace.

I kept moving and concentrated on either keeping up with the person in front of me, passing the person in front, or trying not to get passed by the person behind me.  The course map had shown three loops - one 5k loop, followed by two 3k loops (the same one repeated twice) through the town.   Lots of people were out watching the race and I was enjoying seeing the houses, shops, and other sights along the way.  

At the end of the first 5k of the race the course split with the finish chute to the right for the 5k racers and to the left to continue for the rest of the 11k.   It's always a little tempting to run the shorter race but fortunately I was here to do 11k so I headed towards the left.   At about 6k I came up behind Amy,  said hi and to keep going you are doing great.  Shortly after that was a water station so I ripped open my PowerBar mocha gel and grabbed the water to wash it down.  My mouth was really dry and it was hard to drink at this pace so I only took half the gel and shoved the packet back into my pocket (I would regret this later).

My stomach was a little unsettled.  Lunch was around noon and I had eaten a little too much and this was a later time for me to be racing than I was used to. 

Before I knew it the end of the second loop was coming up.  It was great to start the third loop since now I knew exactly what to expect and just 2K left to run.  I had been hitting my splits and I knew that I could now make the sub 7:00 pace even if I slowed down a lot which I was determined not to do.   My breathing was good but my legs starting to feel a little bit rubbery. This was odd for me since I cant ever remember having this feeling.  6th mile was a little bit slower than the 4 previous ones but the same as the first mile.   With less than 1 mile to go I felt a little bit speedier and picked up the pace slightly.   Then the finish chute was up ahead - always a welcome sight; I had made it!!

Here are my garmin splits:

5:54 (0.89@6:37)

Official time was 46:47 to give me a 6:50 pace (garmin gave me 6:47).  I am happy with 6:50 since this beat my goal and is also what I need to keep up for 26.2 to get a sub 3:00 marathon :)  - some day 

I'm pretty sure that it was just my garmin that was off slightly (11K = 6.83 miles) since Jenny's garmin measured 6.83 exactly.

I saw Amy come by for her last lap so I ran along with her briefly to cheer her on then went back to wait for Jenny.   I saw Jenny coming towards the finish with a time that would be under an hour - not too long ago that would have been a good 10K time for her so this was great to see that time now for an 11K.

Jenny and I then lined up and waited for Amy who soon showed up - we cheered her on and saw her cross the finish for a huge THREE MINUTE PR after only 2 months since her last 11K.  Jenny and I had joked that she and I had guaranteed PRs for the race today since this was our first 11K race.   Amy didn't have that luxury since she had done these before and had a time to beat.

It was very festive in the streets after the race with lots of food and drink.  Amy told one of the volunteers that Jenny and I had come from Florida to run here today.  She introduced us to the race director who chatted with us for a bit who took down our names and told us to stick around.   We watched the awards and at the end they announced our names and told us to come up to the stage.  The race director shook our hands and presented us with a very nice boxed bottle of Trappist Ale from a nearby brewery and we also shook hands with the city government leaders.    What an exciting time!

We were all ecstatic about the race and how fun it was as we headed back to the car.

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