The Long Run

Croom Zoom 50k

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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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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: 152.24 Year: 989.53
Brooks T7 Lifetime Miles: 202.78
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
253.570.002.250.750.000.000.00256.57
Race: Croom Zoom 50k (31.069 Miles) 06:06:21, Place overall: 10, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
31.310.000.000.000.000.000.0031.31

Croom Zoom 50k  Race report

Time: 6:06:21, 10th place overall, 4th age group

I was nearly 12 minutes faster this year compared to 3 years ago, however 3 years ago I missed a turn and added on about an extra mile and a half, so this year's pace was a tiny bit slower.

It was not easy running a race on new year's day at 6:00 am with an hour and 15 minute drive.  I did stay up until midnight the night before but was in bed at the time so went to sleep right after the ball dropped (which I missed because TV was on the wrong channel).

The first mile of this race is the easiest because it is 70% pavement before turning onto a sandy fire road for another half mile then a right turn onto single track.  I wore the same headlamp I wore for the training run a few weeks ago but did not have the handheld.  This was a big mistake.  I could barely see.  I let a lot of people go past me and walked up the rooty section going up Tucker Hill.  But, because of the paved section, the pace for the first 2.2 mile "starter loop" was 13:11.

Passing through the start area and then onto the first of three ten mile loops, the downhill side of Tucker Hill starts out pretty rooty and it was still dark out, so mile 3 came in at 16:09 - but fortunately that was the worst of it.  Next mile still dark and still kind of slow at 14:21.  As it got lighter out, pace got better and eventually started catching up to some of the many people who had passed me.

It was still pretty cool out while I was going slow, so I kind of felt chilly, but I knew it would warm up soon.  Got into the 11:00's for pace and a couple of miles in the 10:30's before finally slowing down a bit for up and over Tucker Hill on the completion of the first big loop (mile 12 was 12:43).

The second big loop would be a lot faster than the first big loop and slightly faster than the last loop.  I felt good starting out, continued to catch up to people.  But somewhere into the second or third mile I felt something like a big needle in my shoe so stopped to take care of it.  Took me a little more time than I cared to get my shoe off and back on but probably worth it.  A guy I had just passed came by me and said "got a blowout huh?".  (13:45 for that mile).

Rest of the second big loop went really well.  The official timing said the average pace was 10:54.  When I hit mile 16 (shortly after the shoe stop), my average pace was 12:05.

Going up Tucker Hill went pretty smoothly, went through the start/finish area and felt good going into the third loop.

Going back down Tucker Hill was a differnt story.  Feeling good and trying to slowly make up time, and feeling more confident, was taken down a notch when my right foot caught a root, almost lost my balance but managed to stay up right.  And even though I didn't fall, there was an instant of great pain.  A second or two of thinking I might've broken a toe.  Soon realized, no, basically just like stubbing my big toe.  Hurt for a bit, then got better.  With that little slowdown, mile 22 was 14:07.

The rest of the first half of the third loop continued on ok and I was soon at the Croom Road aid station, approximately halfway point of the loop.  I thanked the volunteers and told them this was my last loop.

The next 5 miles were not too bad, but it was getting a little bit warm.  I slowed a little for miles 30 and 31 (12:08 and 12:05), was not feeling too motiviated to push hard and my watch was on average overall pace and not lap pace so I didn't realize I was slowing down that much until hitting each mile.  Then finally, last third of a mile, last climb up Tucker Hill and into the finish chute where I was given a cool looking pair of Croom Zoom socks.

They had a DJ at the start/finish area which was the only music I heard during the whole run.  I had a pair of headphones on and my phone but I just never found a good time or place to start the music.  I did however have a few songs repeating in my head.

Relaxed for a bit, had a towel with me, laid down on it and stared up at trees while listening to the DJ and clapped every now and then when  another finisher came through.  Eventually got up, had a hot dog and some potato salad before heading home.

So, overall it was good.  I kept moving, felt fresh going into the third loop and never had to take any extended walk breaks.  I took a few here and there on purpose (originally was going to take one minute sometime during each mile but it didn't work out that way).  Long Haul course is much flatter which makes it easier in a way but at the same time you don't get those nice easy feeling downhill stretches.  Two years ago before Long Haul I was on a cruise so missed  this race.  The longest training run before that race was only 18 miles, and I ended up suffering.  I've got a few more long runs in this time, so hopefully will feel more like 2019 than 2020.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.230.000.000.000.000.000.006.23

6.23@9:34

Better than expected run two days after the 50km.  Did a square loop around the outside of Westlake (about 4 miles) then a shorter one inside the neighborhood for the rest.  Day off work so slept in a little bit and didn't start run until 11:30.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.110.000.000.000.000.000.007.11

7.11@9:25

Run from my house to the Starkey Gap Trail and southbound to Keystone/Tarpon before turning back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.120.002.250.750.000.000.007.12

7.12@8:05, HR 154 bpm

I called this run "fun with quarters".  Ran a loop in Westlake Village, watch set on 1/4 mile laps, ran easy , then ran faster, with each faster one, faster than the previous one, last 1/4 was fastest at 1:33.  After that switched to miles, did an "easy" mile at 8:16 (felt easy after running fast), Then sped up for last mile which wsa 6:54, followed by a little bit of easy running to get home.  Ran the two mile loop 3 times plus a little more, went by quickly , was good to keep moving the whole time with no stops or walks between sets.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.210.000.000.000.000.000.008.21

8.21@8:50

Ran from Longleaf Church into Starkey Ranch , around Cannon Lake and a little bit past that so I'd get in 8 total.  Was a nice steady pick up starting at 9:45 pace for first mile down to 8:17 for the last mile.  

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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

3.12@9:10

One loop inside Westlake Village in the morning

 

2.06@13:50

Late afternoon "power  walk" from the office

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.390.000.000.000.000.000.0018.39

18.39@10:19

One more run at the LongHaul course in Cypress Creek.  Out to the hub and a full loop followed by part of  a second loop (skipping spur 3) followed by run back to car.

Practiced doing 1 minute walk break, some place in the middle of each mile.  I don't always do this but have had luck with it especially on flat courses (like Iron Horse and Keys100 (50 mile version).   Except for the best of the best, most of us are likely to walk at some point on a 50 mile or beyond race, so the earlier planned walk breaks are like money in the bank earning interest.

When I was heading out ran into a guy named Arnold who was coming back from his run.  He asked if I was racing next weekend.  We chatted a couple minutes before I continued on.  Always nice to meet someone who's going to be in the same boat.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.230.000.000.000.000.000.003.23

3.23@14:17

Evening power walk in Westlake Village.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.550.000.000.000.000.000.004.55

4.55@9:58

From my house, out and back southbound on the Starkey Gap Trail.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.430.000.000.000.000.000.004.43

2.63@9:24

Smaller loop inside Westlake Village in the morning

1.8 miles in 25:45

Evening power walk inside Westlake Village

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.120.000.000.000.000.000.005.12

5.12@9:41

Ran from Starkey Gap Trail access on Trnity Blvd, up to SR54, then back and just a little bit south past the parking area.  Felt pretty good overall like a taper run should.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.120.000.000.000.000.000.003.12

3.12@9:25

One loop inside Westlake Village.  This will be the last run before the race, probably just some walking tomorrow, then 100 miles on Saturday (and some into Sunday since I'm not quite that fast).

Comments(2)
Race: Long Haul 100 (100 Miles) 24:19:44, Place overall: 33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
100.000.000.000.000.000.000.00100.00

 

Long Haul 100 Race report,

(or race against the rain, 80 Miles to Midnight)

New personal record for 100 miles.  Looks like I found something I can still PR in.  Storms were pending.  They could roll in anytime during the night or hold off until the morning.  I wanted to get as many miles before midnight and hopefully enough so if worst came to worst and it got really bad I could shelter while the storm passed.  Unfortunately, there was a chance that might not work if it was heavy for long enough as some reports said, possibly lasting 4 or 5 hours.

But, as luck would have it, would be mostly good except for near the very end. 

I felt better prepared going into this race than last time and probably the time before.  Last time was two years ago when it became a suffer fest and I might've dropped out or missed the Western States cutoff of 30 hours if Cynthia didn't pull me along and speed me up.  In that year, 2020, I only had one long run of 18 miles between finishing the Towpath marathon in October and this race.  In 2019, I ran the Jacksonville marathon in December and managed to also run the Croom Zoom 50k two weeks before this race.

This year I had one definite pacer lined up (Daisy) and two possible maybes (Joe and Cynthia).  Cynthia ended up with a positive covid test and Joe had some work obligations so they were both out.

The evening before the race, picked up my bib, listened in on some of the pre-race meeting.  RD gave a shout out to me since I'm the last person who has run Western States 100 by qualifying in a Florida qualifying race, which was the Fools Run 50 mile race in 2012.  Shortly after that, the Fools Run was removed as a qualifier and until 2020 there were no Florida races that could be used as qualifiers.   This year we have three runners going to WS 100.

I brought out some stuff - a beach shelter, a folding chair, small cooler, some supplies which I set up near "the hub" which is near the timing mat and at the intersection for the three "spokes" that make up a "loop" (it's actually cross shaped).

Saturday morning, lined up in the chilly (high 30's according to some people) morning, got in line for the POP and then back out of line (it could wait).  Race started and almost everyone took off way too fast, heading east on the paved road on our way to the hub and the start of the first loop (the 0.9 miles out to the hub is just a bonus, no extra charge).  On a per mile basis, 100 mile races are quite a bargain.

 

(I need to fill in more details for the laps but wanted to at least get something posted before the Iron Horse 100K on 2/5)

Loop 1 (2:10:42)

It's all fun and games when the race starts, pretty much everyone goes out too fast all in a big group.  I lag back a little bit knowing there's plenty to time to catch up.  Approaching the end of the first spur, there's a guy with a clipboard taking down bib numbers but no one is turning around right away.  We seem to have gone past the turn around point before people realize that (maybe went about 0.2 mile too far, but that's just going to be noise compared to the overall distance).  Back to the hub and finally hit the POP which I didn't have time for before the start.

Loop 2 (4:02:12)

Don't remember much about this loop but after finishing it, no longer feels like the race just started.  Still a long way to go.

Loop 3 (5:53:52)

Felt good on this loop, sped up.  Averaging much faster than 24 hour pace.  If I could hold this pace it would be a sub-20 hour race.  So, yes this is too fast in that regard but it's also part of the plan to try and get in as many miles before the rain starts sometime later which could be anytime between 2:00 am and sunrise.  With the "starter" mile, the end of loop  3 is around 50km, so the 50km split is also a little faster than what I did at Croom Zoom.  Croom Zoom is hillier and I had that slow start due to bad headlight, so this pace is not too fast.

Loop 4 (8:00:28)

Loop 5 (10:29)

Just as I was finishing loop 5, Jessica and the baby showed up.  She was originally thinking she'd just come out for the finish but it was a nice day so she came out in the afternoon.  I chatted with them, got a picture, and then asked her to wait while I did the first spur.  Wanted the baby to have some time hanging out near the "hub" to soak up the race vibes.  Saw them again after the first spur and they walked with me for bit on the paved road.  It was a boost seeing them and looking forward to having a pacer at the start of loop 6.

I think it was this loop where as I was finishing up spur 3 and coming up the little embankment up to the paved road, Patrick Bene was yelling at me to run (all in good fun yelling) and Daisy heard this and shot back at him to not make me run up the hill.  It was kind of funny but also nice how Daisy was sticking up for me.

Loop 6 (12:59) (100k 13:29)

Going into this loop, was looking forward to this being the last one that I had to run alone, the thought helped me keep moving forward and not worrying if I was pushing too hard.  Pace was slowing but I was getting a lot of miles to keep me on track for 24 hour pace (14:24). If I could hit most of the miles at that pace, combined with the first half time of ten and a half hours I could hit sub 24 with some room to spare. 

Took a little too long at the spur 2 aid station (ended up with about 17 minute pace for that mile).

Loop 7 (15:50)

Ok, just keep going.  And now I have some pacer help.  So that Daisy wouldn't have to run all 40 miles with me, she was going to skip a shorter spur here and there.  But for spur 1 of loop 7, she was with me.  Heading south down spur 1, I found myself having some trouble lifting my legs and getting out of a shuffle.  Coming back to the hub I announced I was going to try a strategic sitting down and see if that refreshed my legs.  So, with this few minutes of sitting down, mile 63 was 23 minutes.  And, once we got going again legs didn't feel much better.  There wouldn't be a whole lot of running for most of the remainder of the race.  Just try and keep the power walk pace fast enough and watch the time spent at aid stations.  Miles 68 and 69 had a little bit of running and got the pace into the 14's (but not quite magic 14:24 pace).  I did spur 3 by myself.  Almost went down at one point in one of the rooty sections.

Loop 8 (18:39)

Did not make it to mile 80 by midnight, but it was still late night instead of early morning, rain was still holding off and felt pretty comfortable that no matter what we could still finish.

Loop 9 (21:29)

Finishing up this lap, it was approach 4:30 in the morning. My legs were tired but stable.  My best time to finish this race was a little over 25 hours.  I didn't think I could break 24:00, but I wanted my finish time to start with a 24 at least.  I told Daisy and Lucas to just keep me moving no slower than 18 minute pace for the last lap, which would mean the lap would be 3 hours or faster and I'd be well under 25 hours. I knew there were things that could go wrong so wanted a little bit of cushion in case I cramped up and needed to stop or the rain started and got brutal.

Loop 10 (24:19)

Very excited to start this last lap.  First stop was the trip to the check in tent at the far end up the first spur, thanked the volunteers and told them this was my last visit.  They said they'd miss giving me grief (mild messing with me here and there throughout the race, all in good fun).  

I had announced I would not be stopping at all for anything, but at some point did stop one more time to empty out my shoe of trail debris, but otherwise kept on moving.

Made it up to the end of spur 2 and checked in one last time but did not stop, had plenty of water still in my bottle.

It was some point in the hall of pines that the rain started but was not bad yet.  Wouldn't get bad until we reached the paved road. We already had our rain gear on from earlier when we'd get a few sprinkles.  I knew that when it started it might come down hard and start suddenly.

Then it started, buckets of rain.  I was wearing a $1 poncho which kept me dry and in a light to moderate rain would keep me warm, but the rain was hitting so hard it was chilling me and the plastic was too thin to keep in the heat.

Just keep going, almost done.

We turned onto the trail for spur 3.  The trail was turning swampy and as the road went from double track to a single track trail the trail was a small stream with mud banks on either side.  Around that time, two or three guys came towards us in the other direction.  It was still before 7:00 am and they could make it under 24 hours if they ran (found out they made it with a few minutes to spare).

When dry, this last bit of single track was slow for me, trying not to take a hard fall from the roots (had a few stumbles earlier).

Finally made it to the timing mat at the end of the spur, turned around and once we reached the double track and were out of the woods, we were also out of the woods figuratively with the rain slowing down and the sky starting to lighten.

And then, the final timing mat, the end of the race.  Crossed the finish line.  Amy handed me my buckle and congratulated me saying I was the first to get the new buckle (over 24 hour buckle was redesigned from a rectangle to an oval).

I'd done it, new PR.  But really, just like the last two times here, it was more of a we did it.  The pacers kept me going, pulled me along and kept me from the middle of the night despair.

Marina was still out there and I wanted to stay, but even with some dry clothes and more layers and I was feeling chilled and needed to get back to my car to warm up.  Daisy and Lucas packed up my stuff for me (Daisy kindly and accurately said I "was useless" as far as packing goes).  They walked me to the shuttle (pickup truck pulling a trailer) and Marina's parents helped me into the cab of the truck.  Daisy and Lucas rode with me and then moved the stuff from the trailer to my car.  Thanked them both again and said goodbye.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.270.000.000.000.000.000.001.27

1.27@10:43

First run after the 100 mile race, have to start somewhere.  One small loop in Westlake Village.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.190.000.000.000.000.000.003.19

3.19@9:18

A little farther and faster than yesterday. Down and back starting from Starkey Gap trailhead on Trinity Blvd heading south.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.230.000.000.000.000.000.006.23

6.23@8:51

Ran from Foxwood house, crossed over Trinity Blvd to along the golf course then north on Starkey Gap trail out to SR54 and then back home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.190.000.000.000.000.000.004.19

4.19@8:55

Started from trailhead again on Trinity Blvd, headed south and then turned around and came back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.260.000.000.000.000.000.004.26

4.26@9:13

Ran in Westlake Village.  One big loop inside the neighborhood and one little loop.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.450.000.000.000.000.000.002.45

2.45@9:03

Running short on time, just one 2ish mile loop inside Westlake 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.310.000.000.000.000.000.008.31

8.31@8:48

Now I feel like I'm back (either that or I'm just fooling myself).

Good run from Westlake Village and over to the Pinellas trail via Delaware and then north until out just past 4 miles, then back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.050.000.000.000.000.000.007.05

7.05@9:35

Ran from the Longleaf church, into Starkey Ranch and a loop around Cannon Lake then back to the car.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.060.000.000.000.000.000.0010.06

10.06@8:53

Ran from Westlake over to Belcher then south to Nebraska , zig zagged over to Pinellas Trail and then north just past the old train tunnel, sharp u-turn back up to the road and then cut through Eniswood on the way back to the house.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.560.000.000.000.000.000.005.56

5.56@9:44

Ran on Starkey Gap Trail from the Trinity Blvd trailhead, ran down to Keystone and then back to the car.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
253.570.002.250.750.000.000.00256.57
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