| 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(old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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 | | 22.50 | 2.00 | 1.00 | 0.42 | 0.00 | 0.00 | 0.00 | 25.92 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.14 | 0.00 | 0.00 | 0.42 | 0.00 | 0.00 | 0.00 | 5.56 |
| 5.56 mi, 48:33, 8:43 avg, HR 140 bpm
Taper week, today's run was 5 miles easy pace followed by 6x100m strides. Ran in Foxwood out to the trail near Lake Dan, headed south for a bit then turned back.
Did the strides at the usual spot in the neigborhood where someone has spray painted a hash mark, 50m, and 100m. Maybe someone training or maybe utility people. Today's strides were significant. A good average pace is maybe 5:30-5:45, with above average around 5:15.
Today I was at 4:45.
Not sure why I was faster, hopefully a good sign and not just a fluke. When I'm running this fast I feel like I'm going to lift off the ground, so I have to concentrate on making the right contact so I'm not using too much energy going up and down vs going forward where I want the energy to go.
My garmin watch gives me some performance stats for vO2 max and lactate threshold which I have no idea how accurate they actually are, but I have seen steady improvements in both, with the reported lactate threshold going from 7:30 back in February (when I wore heart rate monitor for the Holloway Half) down to 7:00 and vO2 max which used to bounce around between 49 and 50 with a 51 every now and then, now holding steady at 55.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.07 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.07 |
| 5.07 mi, 47:12, 9:19 avg, HR 136 bpm
Just 5 easyish miles from Westlake Village, out over to the Pinellas Trail and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.09 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.09 |
| 5.09 mi, 44:30, 8:44 avg, HR 138 bpm
Easy run, out and back, went out south entrance of Westlake Village, then a little bit onto PA Ave, and then back the way I came.
Feeling some extra energy as I get through taper week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| 7.1 mi, 58:43, 8:16 avg, HR 150 bpm
The final "workout" run before the marathon. 2 mile warmup, 3@7:28 pace, then 2 mile cooldown. Ran out south end of Westlake, and over to the Pinellas Trail, then started the fast miles once I reach the 2 mile point. Got on pace ok, reached the turnaround, then once I started the third mile, pace picked up gradually and finished the third mile at 6:57, which didn't feel much different than the second mile which was 7:21. Garmin watch told me 6:57 was my new threshold pace.
Ok, so whatever happens this weekend, I have three data points of improvement - vo2 max from 50 to 55, threshold pace from 7:30 to 6:57, and a new PR pace for 6x100m strides.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Planned rest day, have not had one of these in a while that wasn't on a Saturday or Sunday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 mi, 29:48, 9:35 avg (no heartrate strap today, it's packed)
One last easy run, 6 am start, zig zagged in Westlake, out and back.
Packed up and ready to go, drive Stella to Trinity and drop her off with Andy, then straight to the airport for flight to Cleveland.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 22.50 | 2.00 | 1.00 | 0.42 | 0.00 | 0.00 | 0.00 | 25.92 |
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