| 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(old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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 | | 47.33 | 0.00 | 8.00 | 1.80 | 0.00 | 0.00 | 0.00 | 57.13 |
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| Nimbus (green) Miles: 18.27 | Green Silence Miles: 19.02 | Ghost3 Miles: 3.00 | Launch (black) Miles: 16.84 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.57 |
| 10.57,
mi
01:28,
08:19 pace
Ran around the neighborhood then
crossed Trinity Blvd and ran the Kinsmere loop before heading home.
Felt a little sluggish at first but once I relaxed it felt easier. Kept
waking up last night so probably just tired from that. After the run I did my usual post run exercises ("cannonball cool down"), and then a little bit of upper body and leg strength exercises (better than nothing amount). I think I need to try and schedule something a little more formal in the way of plyometrics. 3rd week in a row of doing Monday morning 10+ mile runs, good way to start the week.
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| Nimbus (green) Miles: 10.57 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 1.80 | 0.00 | 0.00 | 0.00 | 8.01 |
| 8.01
mi,
01:04,
08:01 pace
Good run this morning with no tired or tight legs. Did the three
intervals with paces of 6:09, 5:53, and 6:05 (intervals are around 0.6) - the last one was a lot
slower at first but I was able to pick it back up half way through. For the most part, it feels like aerobic run with some speed for confidence that I can run faster and a chance to run with some other people. Thursday I will do a more race pace specific workout with 3x2 mile repeats, and then try again on Saturday for goal pace finish long run.
I
saw a shooting star and then saw an otter crossing the road.
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| Green Silence Miles: 8.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3
mi,
00:26,
08:39 pace
Great (but hard) spin class followed by nice run in the neighborhood out to the water fountain and back. I might have run a little bit farther than 3 (perhaps 3.5), but was not wearing my garmin so I'll just put down 3. At least I've been consistent with the past few Wednesdays. After the run, a did a mini strength routine, mostly upper body but with a few leg exercises as well.
I'm considering a few options to get in some more miles - take Wednesday completely off and run on Sunday instead, OR, run a couple more miles on Wednesday morning, OR, possibly run a second time on Wednesday. I think I'm ok for now but I'm eying getting into the 60 mpw range instead of the high 50's.
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.01 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.01 |
| 11.01
mi,
01:24,
07:37 pace I ran at Longleaf this morning, meeting up with the running group, although I ended up mainly running by myself.
Finally did 3x2 mile workout.
Warmup, then three 2 mile repeats, with 0.8 mile rest between - 1).
6:59, 6:52
- 2). 6:25, 6:29
- 3) 6:27, 6:26
- still pretty dark during the
first set and nearly ran off the path a few times when blinded by
headlights (time to start wearing a light I think). The second two
repeats were good, but now I'm pretty wiped, hopefully that is good. Again this time, I debated whether to attempt this work out as I was not feeling 100% ready. I'm glad that I tried. I think I ate too much rice last night and not enough protein or something to balance it out.
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| Green Silence Miles: 11.01 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 |
| 7.7
mi,
01:05,
08:28 pace
Good run through the neighborhood and then a little bit on the
grass along Trinity Blvd. A bit warmer and more humid this morning,
glad it was on easy run day though.
Did some usual strength training exercises after the run but was feeling a little wiped and didn't want to waste too much time before heading to work. Lots to do today! Happy Friday.
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| Nimbus (green) Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.84 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.84 |
| 16.84
mi,
02:20,
08:20 pace
Mile warmup with Joe in Longleaf,
then added some people to the group (Keith, Victoria, Jammie), ran to
Diane's house, then into Starkey. On the edge of some lightning moving
away from us (but still a little too close for comfort). Return trip with Joe, and then picked up the last two
miles to 6:31 and 6:21 (a little better than last week). At about 11 miles, we had been running around an 8:40 average and Joe wanted to do his last 5 miles around an 8:00 pace. I was thinking to myself it sounded hard. I'm not sure why I was thinking it and it turned out to not be a problem to pick up the pace, it had just seemed that way in my head. Approaching the last two miles, again I had thought that trying to hit 6:30 or faster seemed impossible. The first mile started out more in the 6:40 range but I gradually improved by trying to run smoother and more relaxed. Last week when I tried this I made the first mile ok, but slowed down on the second mile. But this week was able to pick up the second mile faster than the first, so that was a small victory.
Also, thanks
to big Steve for cold gatorade top off with 2.5 miles left to go,
thanks! (he had a secret cooler tucked behind some bushes which he insisted on sharing with us).
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| Launch (black) Miles: 16.84 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 47.33 | 0.00 | 8.00 | 1.80 | 0.00 | 0.00 | 0.00 | 57.13 |
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| Nimbus (green) Miles: 18.27 | Green Silence Miles: 19.02 | Ghost3 Miles: 3.00 | Launch (black) Miles: 16.84 |
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