Liftoff

AM: 6 miles. Family run to Northshore Park. Usual routine pushing the jogging stroller, then running around on the grass with the girls. We look a little nuts, but the shoe fits.

AM: 7 miles with a few strides mixed in.

PM: 8 miles after work. Finally feeling a bit snappier.

AM: 6 miles to Northshore with the girls.

PM: 5 miles, with 1 @ 5:29. I was hoping for 3 @ 5:27, so I can't say the run was a success. But it wasn't a complete fail either. This is the first fast running I've done in two weeks, and I haven't felt sharp a single time in that period. Also, 84 F, 70 dew point.

Justifications aside, I have 7 weeks to Gasparilla 15k, where I'm hoping to run 9.3 miles at 5:27. So I have my work cut out.

On the wholly positive side, I ran the last part with Elise on her bike. She is almost ready to lose the training wheels.

AM: 9 miles moderate with Lee and Christina. Way too humid for January.

AM: 8 miles. Big week ahead.

PM: 8 miles at lunch with Quint.

AM: 6 relaxed miles. Christmas decorations are put away, everyone is back to work or back to school. I'm ready to get focused. Tonight is my first real track workout in over a month. We're repeating a ladder we did in late September when I was at a peak, firing on all cylinders. So tonight's workout should be...telling.

PM: 8 miles at SPC track. I ran a descending ladder with Mike and Lee. Here's the format:

1 X 1 MILE, 400 REST, 1 X 1200, 400 REST, 800 WITH 200 REST 800 WITH 400 REST, 4 X 400 WITH 200 REST

I last ran this workout Sept 23rd, and it was one of my best track workouts to date. At the time, I was coming off a couple months of high mileage, and I had a few weeks of sharpening under my belt.

Since then, I've had positive weeks, but also a few weeks lost to a hamstring injury and the flu. This was my first real track workout in over a month.

I didn't think I could match Sept 23rd tonight, but I was hoping to be in the neighborhood. Overall, I was. I struggled most on the 800s, at which point the missing stamina became pretty apparent. Overall though, I can't complain. The parentheses indicate the number of seconds over (+) or equal to (=) my comparable time from Sept. Recovery pace was slow, 2:30-2:45 per 400.

Mile: 4:59 (=)
1200: 3:42 (+1)
800s: 2:26 (+1), 2:27 (+2)
400s: 1:11 (+2), 1:09 (=), 1:09 (=), 1:08 (+1)

I'm hoping this is more a baseline than a peak now.

AM: 7 miles.

PM: 7 miles at lunch.

AM: 10 miles on a (Florida) cold and windy morning. Plan was 4 mile tempo at 15k target pace (5:27). Averaged 5:40 for 4 miles. Part of that was on me, but the wind today could not be denied.

PM: 6 miles at lunch with Quint.

AM: 10 miles in the outer darkness.

PM: 4 miles after work with strides. Went to Lakeland to work on a client site today. It gave me a new appreciation for Tampa/St. Pete.

AM: 8 miles with strides. Heading off to Orlando in a couple hours.

To preface, I'm not a Disney fanatic. We have two daughters, 3 and 6, who may be the only children in Central Florida yet to enter the Magic Kindgom. Growing up near Disneyland in California, I have fond memories, but only within the past year has the draw become difficult to resist. They'll finally be going later this month.

Early in the fall I applied for a program that invites a dozen FL runners to the WDW Marathon, and comps their entry, hotel and throws in park passes and other neat perks. While this isn't a marathon I'd typically target, I applied for the benefits, and thought it would fit within my racing schedule.

I was grateful to be accepted, but knew it would be tight to fit in a fall half-marathon series, this marathon and then the typical Feb/March peak races in Central Florida.

My fall was a mixed bag. I raced mostly well. I had a lot of great training. I did get injured for two weeks though, and spent another week and half sick with the flu. I never got in the (abbreviated) marathon training block I'd hoped for. I found myself in late December with the realization I wasn't in shape for full-blown marathon PR attempt.

That's not where I usually come in at. I don't run a ton of marathons - 1 or 2 a year tops. When I do, I train for them with focus and let other distances go by the wayside. Up to Disney, I'd run 9 marathons, and lowered my time in 8 of them. So to decide this time that I'd run a sub-optimal effort wasn't easy to get my head around. Also, since I'd applied and been invited to the race, I was guilty about not showing up in peak shape. Ultimately, it wasn't the best planning on my part, but once I let it go, everything fell into place. Yes, that was my one subtle Disney reference.

A very good friend and training partner, Quint, was also running, and hoping to break 2:50. This would be over a 6 minute PR for him. He had an excellent fall, with PRs in the 5k, 10k and a recent 1:19:46 half-marathon, so this was an attainable (though challenging) goal. We decided to run together.

The morning of the marathon was pleasant - a little under 60 degrees. Slightly warmer than you'd want, but not a killer. We got off to a good start in the race, and clicked off steady miles to hit the halfway point in 1:24:36. Over the next three miles, we picked up a few more seconds to hit mile 16 about 40 seconds ahead of pace. I could feel the distance starting to take its toll on Quint. The Disney Marathon, despite its reputation, is actually fairly interesting, but the sights come at the expense of an extremely circuitous course with countless tight turns. I can't really tell one theme park from the next, but miles 18-20 navigated a sports complex and dirt track. For Quint, the wheels wobbled here. We started losing steam, and at mile 20 were a few seconds behind 2:50 for the first time in the race.

I knew where he was - I have been there in marathons, and most everyone has. There is no benefit to having a friend around...it's nothing you can think or talk your way through. You just have to get to the finish line. So after a short, grunted conversation, I took off. I ran the last 10k mostly at marathon pace in 38 minutes. As I ran through Epcot, I was struck repeatedly by how difficult the course was to navigate, and pitied the fool who chose this marathon to run a PR. I finished with a silly leap at the finish line. I'm not sure why I did that.

Quint showed a lot of grit. He finished in a little over 2:57. He could have taken a more incremental approach and paced for (and probably nailed) 2:52-2:54. I really respect him for swinging for the fences.

The big story of the day was my wife, Allison. Allison has run around 3:46 a couple times over the past few years in attempts to hit a sub-3:40 BQ qualifier. Over the last six months, she began training seven days a week and increased her mileage. Through steady work and determination, she got to the starting line in great shape, and I knew she was ready to run sub-3:40. As I ran the course though, I became concerned. Disney is a fun marathon to experience, but if you are there to hit a time goal, you'd better be ready to run 1-2 minutes faster on a more neutral course.

I found a spot at the finish line. From checking her splits on my phone, I could see Allison was dead on pace up to mile 20. With 30 seconds remaining, she came around the final turn and qualified with 7 seconds to spare. Definitely the best moment of the day.

For me, this marathon was a good lesson. I sometimes wonder if I'll be interested in running when I can no longer improve my times. Although I get a lot from watching my friends race and train, I have wondered how motivated I'll feel when I'm no longer chasing PRs. After this race I am thinking I may be in this for the long haul after all.

Samwise Gamgee was on our bus back from the race, and being huge nerds, we had to hassle him for a photo-op. He was a sweet guy, and we actually ran into him in the halls of the hotel a few more times that day. Each time, he was stoically posing with fans looking not a little like a guy who had hiked hundres of miles through poison swamps and razor sharp rocks.

AM: 8 miles around the Animal Kingdom Lodge. By around, I mean in the parking lot. I tried running down Osceola Parkway, but it's one of those situations in which you drive or you die. Frogger, effectively. That said, the parking lot out there is huge.

PM: 6 miles back in St. Pete in the afternoon. Elise rode the first two with me on her bike, and her training wheels never touched the ground. Our second mile was close to an 8:00 mile.. the possibilities of running with her riding are very exciting.

AM: 6 miles.

PM: 8 miles at track practice. I'm feeling pretty good after Sunday, but not good enough for a full-contact workout. I ended up mostly jogging, and ran 4 800s medium-hard.

AM: 7 miles.

PM: 7 miles at lunch.

AM: 7 miles.

PM: 9 miles at lunch with Quint. I was happy to hear he was a fan of American Ninja.

AM: 12 miles, with 2 x 2 mile workout, 5 minute jog between sets. Target was 5:15-5:20 pace.

1. 10:29 (5:15, 5:14)
2. 10:36 (5:18, 5:18)

Overall, encouraging, but also a good lesson. Next Friday I'm planning on 3 x 2 miles. If I want to surive to the third repeat, I need the first one to come in closer to 10:40.

PM: 6 miles with Quint at lunch.

AM: 6 miles to Northshore Park with the girls. Sometimes, these Saturday morning runs are jolly occaisons of family togetherness in the outdoors.

Not today. But to be fair, when 6 and younger, and only used to FL climates, it can't be much fun getting stuffed into a jogging stroller at 7am in Arctic 50 degree weather.

PM: 6 miles.

AM: 21 miles on a beautiful morning, 6:55 avg pace. Ran with Scott D and Mike M - small group this morning since we have two big local races today.

Should be fun to see the results. Also watching Jon Mott, one of the best runners in Central FL, try to hit the OTQ mark in Houston.

PM: 2 miles, running with Elise on her bike.

AM: 10 miles. I'm going to be working at a client for the next couple weeks that reminds me of the captain from The Black Hole. Not in the sense that he turns his employees into cyborgs, but in that his enterprise lives on the brink of a spinning vortex of chaos and destruction. The problem for me is going to be squeezing in my lunch runs.

PM: Zero. I was hoping I could find a small window, but there was no escaping the Kafka-themed reality show we seem to be filming at work.

AM: 4 miles. I'm making it to track tonight no matter what.

PM: 10 miles. Here was the workout for tonight: 4 X 400 WITH 200 REST, 5 X 400 WITH 200 REST, 4 X 400 WITH 200 REST; 400 REST BETWEEN THE THREE SETS

It was a struggle tonight. I was worn down, and things were about to get real ugly when Lee jumped in and started each rep a few seconds ahead to pull me in. Considering he ran a marathon on Sunday, he definitely got in his good deed for the day.

1.  1:09, 1:13, 1:12, 1:13
2. 1:13, 1:12, 1:14, 1:11, 1:14
3. 1:13, 1:12, 1:12, 1:10

Recovery pace averaged about 8:20. Not the sharpest, but I was glad to get through it.

AM: 10 miles

PM: 4 miles at lunch.

AM: 7 miles.

PM: 5 miles at lunch with Quint.

Busy, but getting most of the running in. 3x2 miles tomorrow AM.

AM: 12 miles, with 3x2 miles around 10k pace, 5 minute jog recoveries in between. Subjectively, at least, the best workout of the year. Compared to last week, I felt in much better control of the pace.

1. 10:43 (5:22, 5:21)
2. 10:38 (5:20, 5:18)
3. 10:39 (5:22, 5:17)

One thing I seem to keep forgetting and needing to relearn is that when I'm trying to run a 10k, it's best for me to start above target pace and work down. I've probably imploded in the 10k more than any other distance, and running even a few seconds too fast in the first mile or two is a bad, bad idea.

My race is in two weeks, and I can feel it starting to come together. On a good day, I think I can run a PR (a little under 33:30). I'd love to break 33, but that's going to be a stretch.

PM: 5 miles at lunch with Quint.

AM: 8 miles.

PM: 0. I had an hour this afternoon between my niece's birthday party and my daughter's basketball game. Run 5 miles or sleep? I chose sleep. Very solid nap.

AM: 18 miles, 6:46 average. An awesome and varied group for the the long run this morning. Splits all over the board, with a few in our group picking up their training for Boston. I ran one mile a little under 5:15 to touch in on 10k pace.

Today was one of those (rare for me) mornings when running at any pace felt easy, great even. Afterwards I had a huge rush of positivity. Eventually the adrenaline died down and I realized my legs are feeling a little thrashed, but not in a bad way.

AM: 7 miles on a wet morning.

PM: 7 miles at lunch with Quint.

AM: 4 miles.

PM: 10 miles at track. Workout for tonight: MILE, 800, 400, 200, EACH WITH 200 REST, 2 SETS WITH 400 REST BETWEEN THE SETS

This is similar to the descending ladder from a couple weeks ago, but with shorter rest and more variation in distances. I felt solid tonight, though I still am not running my 800s as well as I should. The 400 & 200s felt like a full-effort, but without overly straining.

In the last three weeks there has been incremental but noticeable progress. Splits:

1. 4:59, 2:28, 1:11, :33
2. 4:58, 2:28, 1:10, :32

Recoveries were 9:30-10:00 pace.

AM: 8.5 miles. It isn't pretty, but to quote DDL in There Will Be Blood, "I have a competition in me."

This morning, on a recovery jog, I felt compelled to run down a good-sized group ahead of me- not a high school team, or a rival track club, but one of those Couch->5k programs, out enjoying their morning. Ug. I've always wanted to be a Zen master, but I'm so clearly not cut out for it.

PM: 5.5 miles at lunch with Quint.

AM: 10 miles, with 5 mile tempo, 15k target pace (~5:27). Averaged 5:25, a very good day for me.

PM: 6 miles at lunch with Quint.

AM: 9 very early morning miles. We're taking the kids to Disney on Sunday, so after protracted negotiations, I moved my long run to Saturday, and Allison moved her Sat. morning run to this morning. Since I'm taking Sunday off, and next week will be light, I didn't really want to skip another run today, so I was up today before 4.

The world is really beautiful and still at that time of day, but I found myself in an emo state of mind, with ghosts and concerns dancing around my head. I don't think I'll make these super early mornings a habit.

PM: 5 miles at lunch with Quint.

AM: 20 miles, moved up from tomorrow to today. Quint, Christina and Lee joined me for a run up the Pinellas Trail and back. This was a good change from the usual downtown St. Pete loop, especially for Q&C who are training for Boston. On the trail we ended up with 12 overpasses for about 350 ft of elevation gain. That probably sounds ridiculous for 20 miles, but I'm lucky to gain 30 feet in my normal long run. Avg pace 7:08.