The Long Run

Went to the Y this morning for my Monday morning routine.  Warmed on the bike for 10 minutes, did two sets of crunches on the ball and some light stretching.  Got onto a treadmill to start my running week.  Took me a little while to warm up then the running felt pretty comfortable.  Did 4.31 miles at about an 8:20 pace.

Headed outside where it was cloudy and slightly misty, put on my long sleeve shirt over the sleeveless one I was wearing which seemed to do the trick.  Ran across the street to the Trinity Oaks neighborhood where I usually run on Mondays after the treadmill.  Everything was going according to plan.  On the return trip I saw a woman that I often see out walking around carrying a bag and a stick with a claw on the end to pick up trash with.  Said hi to her and was thinking how nice it was that she is out so often picking up trash.   Shortly after that I realized I had missed the turn I meant to take and had added some distance onto my run ( I had meant to do just 11 miles, oh well).

Average pace: 7:49

Ran with Jenny this morning.  Back to warm weather for one morning, about 64 degrees at the start.  We ran together for 7.5 miles with most of them between 8:30 and 9:00 and the last one just under 8:00 pace.  Then I did 2.5 miles by myself to bring the total up just over 10 miles.  Felt ok but not quite super charged so was glad that this was just supposed to be a relaxed run.

Average pace: 8:26

PM - did a beginner Inflict workout.  Towards the end of the run this morning I had to pick something up I had dropped and had a really hard time bending down because I had tightened up so much.  I'm in need of some cross training so this was a good start.  Going to try for 2 times of Inflict and 2 times a week doing about 15 minutes of yoga.

Good track workout.  Nice to have Raj along for company.  Warmed up with 3 easy miles, also one of Raj's friends ran with us for this part.  We ran about a 9ish pace.  Nice cool weather (just above 50 degrees).

Headed over to the track and got started.  Goal was 4 x 1600 @ 6:00 each.  Somewhat daunting because last time was 3 x 1600 @ 6:07 and I just barely made each one.  On the other hand I have done this before (back in the fall before getting injured).

On the first repeat I forgot to start my watch and didn't notice until the first lap around the track.  Started the watch and figured I would average what I got for the final 3 laps.   My pace was not looking good at first and I had trouble going faster than 6:30 but I slowly seemed to get a little faster.  Time for last 3 laps was 4:35.  Raj was behind me and thought it looked like I finished at about 6:05, which was great considering how bad it was looking at first.

Next repeat went very well, finished in 5:57, last two also were good with 6:00, and 6:01.   Pushed really hard on the final one and thought I would make it.

Cooled down afterward with about 1.5 miles of easy running.  Average was very close to the hoped for 6:00 time.  Very happy to get one under 6:00 and to finish all 4 of them faster than the ones I did last month when I just did 3 repeats instead of 4.

Part of the credit for this morning's success goes to Jenny and the heating pad that she made for me.  I had never heard of making a heating pad, I had envisioned buying one that you plug in.  This is basically a small pillow filled with dry rice and buckwheat groats.  You microwave it for about 3 or 4 minutes and it's good for about 10 minutes worth of heat.  It weighs around 5 pounds so it is heavy enough to apply a nice even pressure.   

Last night, I used this on the upper hamstring area that had been bugging me and it helped out quite a bit!!

Ran with Jenny for part of my run this morning.  She had to do only about 6 this morning.   So, we ran together for about 5.5 miles, then I turned back to run where we had just come from rather than heading back to the house and looping around our neighborhood.  It was a quite pleasant morning out.  I had some shin tightness in my left leg for about the first 4 or 5 miles, it was being kind of stubborn this morning.  Felt better after a while and felt the best on the last two miles.

Average pace: 8:18

Ran by myself this morning around the usual neighborhood and golf course routes.  It was pleasantly warm (actually felt a little hot towards the end), with a steady wind blowing.  Took me a little while to wake up.  I tried starting and stopping, speeding up, strides, but I just needed some time and miles.  Went from 9:30'ish first mile and gradually increased to 8:30's.

I recently got tired of trying to make playlists for my iPod shuffle, and instead told itunes to just fill it with random music.   So, with a little bit over 3 miles left to go, a track from Motion Traxx, which I had downloaded a while ago (it was fee) came up and I decided why not try it.  It was a music mix set to be at 182 bpm.  I didn't believe any of this would work and  I would get tired of it.  But it actually kind of worked.  Before I knew it I had sped up without thinking about it.  Last 3 miles were 7:03, 6:49, and 6:39.  Hadn't planned on going that fast, but it was only 3 miles so it didn't seem too far off plan.

Cooled down for just a little bit after that and was back at my front door.

Average pace: 7:59

Wore new shoes today, might have been part of the problem but I don't think that is likely.

Went to Starkey park and started out with Raj, Keith, and Jorge.  Keith and Jorge were just doing 10 or 11 miles so it was just Raj and I past 5.5 miles.  Weather was great, on the cool side but very comfortable for running.  Felt pretty good from the start.  I did not get the shin tightness I had been getting for the past few weeks, hopefully I'm over it now.

We took it pretty easy on the way out and had averaged about 8:25 pace for the first 8 miles.  Turned around and picked up the pace as we got closer.  I pulled ahead a bit for the last 3.5 miles, with the final 2 miles under 7 minute pace.  I had a few worrisome twinges in my hamstring but they were somewhat isolated and never got too bad.

Average pace: 7:51

Saw all my friends at the social hour, including Dan who I hadn't seen for quite some time now.  Didn't stick around too long since the nice cool weather great for running in was not as good for standing around in!

PM - did 14 minute Wii Fit yoga routine

I was supposed to just do 10 miles this morning, and I usually run alone on Monday mornings, splitting up the miles between treadmill and the road.  But Raj had texted me the night before asking if I wanted to run 11 miles with him.  I figured I might as well start the week off ahead and I usually try not to pass up a chance to run with someone else.

Arrived at the Y just after 6:00.  I went inside and warmed up for 5 minutes on the elliptical before heading outside.  We started pretty much on time around 6:15.  It was right at 40 degrees this morning and I was wishing I had brought a hat with me.  A little cold at first, but warmed up some while running.   The running felt pretty comfortable, except for a few isolated hamstring twinges here and there after mile 4.

We were not able to get around the construction area so we had to turn back and take the detour which meant we ran a little bit farther than the planned 11 miles.

Average pace: 8:02

10.08 miles @ 8:11

I ran with Jenny this morning around the neighborhood and golf course.  She had a 3 mile tempo run on her scheduler at 7:35 pace.  We warmed up with 2 easy miles, then did the tempo portion.  Our garmins were off a bit so I thought I was right on pace but hers was showing a faster pace.  Either way she made her goal (or was slightly faster).  She was then supposed to do just 2 miles cool down but ran 3 more with me, meaning I only had 2 miles left to do by myself.

Weather was a perfect 50° with no wind, rain, or anything else bad.

PM - did beginner Inflict workout

Goal for this morning was 7 miles @ 6:36 pace plus warm up and cool down. 

I was supposed to meet Raj at 6:00 by the neighborhood gate, but he sent me a text saying he couldn't make it, so I slept in until 6:00.  I could hear the wind blowing pretty hard outside.  Got myself ready, headed outside and immediately walked back in the door and put on a hat.  Stepped outside again and immediately turned around, went inside and put on some gloves.  Although it was 45 degrees outside which isn't so bad, the wind was just cutting right through me.

Well, have to start the run eventually, so finally got moving.  Warmed up with two easy miles, 9 something for the first mile then 8:45ish the next mile.  Thinking to myself now how can I expect to run 6:36 miles in this wind?  On top of that I wasn't feeling so well.  Shin was fine today and so was the hamstring, but I had a heaviness in my chest.

Started the tempo portion, heading north on Starkey Blvd. Wind was from the North-NorthWest at 14-20 mph.   It didn't feel good.  I stopped after .4 miles and thought about scrapping it.  But I still had to do the miles and there was no guarantee that tomorrow would be any better, so I put it out of my head and quickly started again.

First mile was nearly on pace, second I had slipped a few seconds.  The third mile was the slowest at 6:57.  At mile 3 I turned right onto a side street and my pace immediately picked up.  The wind had been a huge part of the problem.  Turned around after another 1/2 mile and was back in the wind again, but knew if I held on for another half mile, I'd make my turn, and be heading south down Starkey Blvd with the wind at my back.

And that is what happened! Last 3 miles were 6:33, 6:36, and 6:15.  I finally felt good, like a completely different person than the one that started the run.

Splits recap: 6:37, 6:42, 6:57, 6:43, 6:33, 6:36, 6:15

Average tempo run pace, just under 6:38 

Two mile return trip back home with the first one at 8:30ish and the last mile at 7:07

Average pace: 7:16

PM - did 14 minute yoga routine on Wii Fit, not much but better than nothing.

Colder but not as windy as yesterday, so a bit nicer overall. Ran with Jenny this morning and did most of her speed work alongside her.  She was doing 8 x 600m @ 7:00 pace, odd distance I know, but why not?  I did the first 6 repeats with her and then I detoured to a water fountain and took a gel.  Caught up to her eventually just as she was finishing her last repeat.  We headed back home together, then I did another 1/2 mile to make it over 9 for the day.

Average pace: 8:23

I felt good overall, no shin problems, no heaviness anywhere, but a few hamstring twinges which I thought had gone away because they were absent yesterday.

I'm a little bit ahead on miles for the week so even if I just do 9 tomorrow, I still be a little ahead.

With threats of rain this morning I had been thinking about heading to the Y for the treadmill.  But, it looked like it would hold off.  I don't mind the rain especially if I can at least start out and get warmed up before getting rained on.  Jenny came along, also.  She had been thinking about doing her run after the kids went to school.  

It worked out pretty well.  Just a few drops fell on us early on then it held off for the rest of the rain.  It was a few degrees warmer than yesterday, nice.

We ran together about 5 and a half miles before she was heading home.  I turned around for a bit then headed back myself.

Average pace: 8:20

Feeling pretty good this week, which is my last big week for miles before the marathon at the end of this month.  Next two weeks will be cutbacks.  20 mile run tomorrow.

Met up with Raj and Derek this morning at a spot about 2 miles from the start of the Pinellas trail.  We had decided this would be a good week for a change of scenery from Starkey Park.  Got going about 6:15.  It was mid 40's and a bit windy from the North.  I brought gloves with me but accidentally had picked up two left hands.

We went out nice and easy while running in the dark.  The first couple of miles seemed to fly by.  The trail headed north for a short bit then crossed under US 19 by way of an underpass that looked kind of like a tunnel.  We approached Tarpon Springs and ran through it past the various shops and restaurants that were closed.  The trail went behind the hospital and then ran through a more secluded wooded area.  We passed behind the Primate Sanctuary (but didn't see any of the chimps out, although we could smell them).

At around 7.75 miles we came to Wall Springs park where we stopped for a quick pit stop and I found a fountain to top off a water bottle.  Continuing on, we made it into Palm Harbor and were near the entrance of Pop Stansell park at the 10 mile mark.

We turned around and then had the wind to deal with.  We picked it up for a bit and were pushing a 7:30 pace when we got back to Wall Springs park.  Stopped there for a brief stretch break and to look at the old bathing springs.  We could see some fish swimming in the spring.

Got moving again.  Wind was a little bit lighter now.  At about 4.5 miles left to go we had spread out a bit.  Raj told me to go ahead, so I picked it up a bit and finished that mile under 8:00.  With 4 miles left to go, I had just gotten into a good groove and was now heading east, so no longer into the wind.  Ran past the things that were too dark to see when we started out like the house on the corner with big solar panels and lots of white geese and some chickens.  The final mile finished up on pretty good uphill, followed by a short down hill.  Finished the last 4 miles under 7:00 minute pace with the final mile at 6:34.

Average pace: 7:57

I went to the Y this morning even though I was only doing 5 miles, it was a little bit cold outside and I wanted to get some good warm up and stretching before the run.  I felt a little bit tight but loosened up after a bit.

Average pace: 8:10

Cutting back a bit on miles this week and next, but one more kind of hard run on Wednesday (5 @ 6:29 plus warm up and cool down), the pace is going to be hard but 5 miles is more manageable than 7 or 8.

I had to catch a flight this morning, so I woke up a bit earlier than usual (5:00).  Fortunately I was only running 5 miles, otherwise I would have needed to get up earlier.

I didn't feel much like running, cold and windy and I had a long day ahead of me.  However, as usual, and fortunately I was glad that I did the job and got the run done.

Average pace: 8:30

For the first time in a few tries now, I made all my splits under my goal time for a tempo run.

Goal was 5 @ 6:29

Warmed up with 2 easy miles to get to Starkey Blvd.  A little bit of wind, but less than last time, temp somewhere in the low 40's.  Got going on the tempo portion, determined to give it my all and hoping to get the job done.

Splits were: 6:21, 6:24, 6:29, 6:26, 6:26

Hopefully this means I'm ready now.  I was a bit worried about this one.  Under 6:30 seems daunting.  Also, I had a full day of travel yesterday, up and back to Atlanta in the same day where I was able to see a few snow flakes falling.

P.M. - did the Inflict workout that I should have done on Tuesday.

I ran with Jenny this morning.  She had to do 6 X 800 @ 7:00 pace.  I figured this would be good for me to practice the 7:00 pace along with her.  Run went well.  As usual she made all of her times (and slightly faster on each repeat).  I tried to practice running smooth and relaxed while doing  the pace.  Not sure how well I did with that but, not bad I suppose.

Temperatures continue to be below normal but maybe I'm getting used to it now.

 My right quad was a bit sore later in the morning but improved throughout the day.  Need to remind myself to be more careful on the day after a speed or tempo run.  I don't think I messed anything up this time.

Just 5 miles by myself this morning.  It was a similar run to Tuesday but felt much better.  I felt consistent and mostly relaxed throughout the run. 

Average pace: 7:55

I finished my run pretty early which was nice.  Needed to get home and wrap presents for Jenny's birthday today.  Happy Birthday Jenny!

Great morning run with perfect running temps (right at 50 degrees).  There was a surprise visit from my running buddy Dixie who I haven't seen in months now.  A nice sized group of us started out together and ran out to 5 miles.  We turned around and then ran into David, Keisha, and Dougie.  It was great running with a bunch of people who I don't always get to see.  Also ran with Raj.  We were all together up until two miles left, when I picked it up a bit.

Average pace: 7:50

It was nice to be done early enough that everyone wasn't packing up and leaving already when I was at the social hour.

I think I'm feeling ready now.  Probably as physically prepared as I am going to be, just need to prepare mentally some more!

Almost forgot to blog this run.  It's taper week and I'm trying to follow the plan in Smartcoach.  I usually modify it and run a few more times than it calls for.  So, I didn't run on Monday.  There was only 4 on the schedule for Tuesday and no run on Wednesday. 

 I ran with Jenny for part of her tempo run.  We warmed up with 2 easy miles, then she started her tempo portion (3.5 @ 7:35).  I ran two miles with her and then headed back towards home.  I was going to just try and run between 7:00 and 7:10, but I got a little bit faster and did the last mile at about a 6:50 pace.

Average pace: 7:52

Weather was actually kind of warm compared to what we had been having.  It was back to sleeveless shirt weather (62 degrees), but it is supposed to cool down some more soon.

One last tempo run before the marathon, shorter distance.  Goal was 4 @ 6:33 plus warm up and cool down.  The temperature was similar to what is forecast for Sunday (mid 40's for the low), but hopefully it won't be as breezy.  Jenny and I warmed up together.  About a mile into the run I said out loud that I could run in this (referring to the wind).  Just then, a gust of wind came up to remind me that I should keep my mouth shut.

Felt pretty good on the warm up (about two miles), then got going on the tempo.  First mile went pretty well, except for the garbage truck pulling out in front of me.  Turned around just after the end of the first mile and was into the wind for the next mile and a half (about), so second mile was a little bit slower.  For the final mile I was running with the wind, and I was excited about finishing , so that mile was faster than the rest.

Splits were: 6:32, 6:34, 6:30, 6:19

Met back up with Jenny just as she was finishing her 800's, so we ran back home together for the cool down.

Average pace: 7:32

One more easy run for taper week.  Ran by myself around the neighborhood and felt pretty good.  Mostly ran pretty even and easy with a little bit of pickup at the end.  It was chilly again (back in the mid 30's).

Average pace: 7:42

Marathon weather is supposed to be a little bit warm with 40's to low 50's at the end (nice!), some wind from N or NNW (not as nice, since last 6 miles is north), but it shouldn't be a very strong wind (nice!).

Want to come in under 3:10 for this one.  If I'm feeling good I'd like it to be even more under 3:10 (maybe 3:03 ~ 3:05 if I'm feeling strong).