The Long Run

PHSC 5K

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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: 25:13:21 (1/2019)

Marathons:

  • 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.

 

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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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.

 

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 1866.59
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
28.900.003.110.000.000.000.0032.01
Race: PHSC 5K (3.107 Miles) 00:21:58, Place overall: 24, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.340.003.110.000.000.000.005.45

PHSC "Run with the Bobcats" 5k, 21:58, overall 24th place, 1st AG (50-59)

This is one of my favorite local races.  The course is pretty fast, there are a few tight turns but they make it interesting.

I was able to beat my time from last year by about 20 seconds.  This was despite lingering foot issues that have cut down on my training, but on the plus side on the days I'm running pace is maybe a little faster and first miles are no longer horrendously slow like they had been getting.

Warmed up with a loop around the campus, about a mile (for the race course there are some additional jogs through parking lots and an out and back to stretch the mile loop to 1.5 miles).  After the loop did a few strides and some dynamic warmups.  At the end of the warmup it no longer felt cool.  It was about 71 degrees and typical humidity.

Goal number one for this race was first mile sub-7:00 which I did manage.  After the first mile slipped into a 7:10ish pace, and once I finished the second mile, part of me thought "ok, two good miles I can relax a little".  But fortunately I ended up staying around the same pace.  As I approached the finish line I could see 21:38 on the clock.  It felt like plenty of time to make it under 22:00 but actually ended up being closer than I thought it would be.

So, splits were like 6:53, 7:11, 7:10, and last 0.13@6:21

Although faster this year than last year, last year my fastest mile was the last mile.

Tom ran and got 3rd overall and 1st AG with a time of 16:48.

Besides Tom, also saw a lot of the usual people that I run into - Sean, Walter, Chuck, Mike, Tara, Scott and running/organizing the race Coach Jacki and Coach Lee.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.230.000.000.000.000.000.004.23

Morning walk around outside perimeter of West Lake village and a couple other neigborhoods.

4.23 miles in 1:05

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.260.000.000.000.000.000.005.26

5.26@8:22

Run inside Westlake Village, two loops.  Steady pace pickup from 9:21 first mile to 7:49 last mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.350.000.000.000.000.000.007.35

AM Similar route to Monday, 4.25 walking miles in 1:05, around outside perimeter of Westlake Village.

 

PM 3.1@10:02 - ran Humpday Hustle run with Daisy and Megan, I was fine with the relaxed pace, Megan was just 3 days out from running NYC marathon.  Weather still has not hit but TS Nicole is on its way.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.520.000.000.000.000.000.001.52

1.52@11:14

Tropical Storm Nicole still going on, but was possibly runnable outside (several people on Strava did venture out).

However, I stayed on the backporch, set the Garmin to indoor running and ran in place on the mini-trampoline.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.180.000.000.000.000.000.005.18

5.18@8:26

Run from my house, cross over Trinity Blvd, then down the Starkey Gap trail for a bit.

Ran into Joe at the traffic light and talked to him about Stella.  He's going to watch her for a bit while Andy and I (and Jenny) go up to Tallahassee to see Tom run in NJCAA Championship.

Run itself was pretty good overall.

Finished from work a little early and able to get on the road by 5:00 pm and made the drive in about 4 hours.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.020.000.000.000.000.000.003.02

3.02@9:59

Was invited to run with the PHSC coaches and Jenny on a loop through the FSU campus area.  Lee couldn't make it so it was Jacki, Steve, Jenny, and I.

Early enough after the run to sleep a little more before we headed over to the meet which wasn't until 10:00.

It was a warmer than hoped for morning.  Mainly watched from near the finish line where we could watch the jumbotron which showed camera views from various places on the course and showed rankings.  Saw Tom's name a few times with places going from 86, then 72, and finally finish at 59th.

PHSC ended up 11th place for men's ranking (this was after going into this meet ranked at 14th).

They've got one more race coming up on Tuesday, Half Marathon National championship.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
28.900.003.110.000.000.000.0032.01
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