The Long Run

I went to the other Y this morning - the Lansbrook YMCA for a change of scenery.  Plans to get an early start were foiled slightly by trying to revive my ipod nano which has not recovered yet from Sunday's 20 miler.  So, finally I gave up and dug out my old reliable Rio Cali from the junk drawer.

Arrived at the Y, ran into Bob on the way in and chatted with him for about 10 minutes, then did a 10 minute bike warm up, two sets of ball crunches and then 2.1 miles on the treadmill averaging about an 8:30 pace (splits of 9:00 and 8:00).

Went outside next and ran through the neighborhood, over near the lake park and then onto Lansbrook parkway and bake to East Lake Rd, then headed up the bike path there.   Things were going pretty well so far, pace felt good, trying to keep it somewhere between easy and not too fast.  At about 6 miles into the run I developed a mild side stitch which I could not shake.  It didn't stop me, just made the run less fun.  Also less fun was the high humidity and the temp which ended up at 78 degrees.  After 8 miles I took a short walking break to try and shake the side stitch, at which point I noticed that my breathing and heart rate were back up.  I relaxed a little bit and then finished up the last mile.

I got home a little bit late and missed seeing Jenny and the boys before she took them to school.  Somehow I managed to get into work a few minutes earlier than yesterday.

Today's run was great, I loved it.  Not the fastest or the farthest, just an all around good run.  Warmed up on my bike with a loop around the neighborhood, then headed out on my run.  Left from my house and headed towards Starkey Blvd.  Slow at first, then gradually faster.  I caught up with David and ran with him for about a half a mile until I was at my turn around point.  Pace kept on creeping up until the end.  Last two miles at 7:15 and 7:08.

Average pace: 7:43

The morning was foggy, and slightly cool at first.  The cool quickly turned to warm until it was almost hot when I finished, escaped just in time!

Last night I had been trying to decide which route to run.  This morning the answer seemed clearer as it was unexpectedly raining quite heavily (well, at least unexpected for me since I didn't check the weather report because they have been wrong a lot).  So, I went to the YMCA with the plan to run about 4 miles on the treadmill and then see if the rain stopped.

The rain did stop, so after 4.25 miles on the treadmill at just faster than 8:00 pace, I went outside for another 6.  Ended up with 6.02 @ 7:36 pace.   Having learned something from Sunday, I left my ipod shuffle in the car in case the rain started again.  I did get rained on for about 2 minutes while running which actually felt quite nice.  Temp was just over 70.

Going to spectate again for Jenny at the IronGirl 10K race in Clearwater tomorrow, I'll do my long run on Sunday again like last week, only 12 miles this weekend.

I am grateful to have gotten through another good week of running relatively unscathed.  My slightly sore hip from earlier in the week has completely resolved, feeling pretty good now.

Had a good solid 12 mile run this morning.  Joe picked me up and we headed over for a new route.  Parked at an office plaza just off of Keystone road.  Started out slowly, headed north up Old East Lake Rd. then onto Highland road which brought us back to Keystone Road but pretty close to the start of the Pinellas Trail.  Took the trail north for a bit where it went under US 19, then on over to downtown Tarpon Springs.    Went through town, and just past town where the trail became surrounded by trees again.  As we got near 6 miles I wanted to see what road was just up ahead.  So we ran up to Klosterman Rd. where there is a 7-11 and a few other stores which would come in handy if running low on something to drink.  So, turned around at 6.2 miles and went back the way we came.  I was tempted to go a little farther so we could run past the primate sanctuary, but not today.

At about 7 miles, we gradually picked up the pace.  Did a couple of miles at about 7:20 pace, then I did the last 1.4 at about a 6:50 pace.  Felt pretty good because it even included a nice little hill at the end.  Weather was great and it was nice to run a new route.

Average pace: 8:02

I always feel better after getting my first weekday run completed.  Today was no exception.  It was much cooler this morning and the wind was blowing pretty strong.  I went inside to run on the treadmill at the YMCA.   Did some warm up on the bike first then did 3.25 at about 8:00 pace, then headed outside.

Wearing just singlet and shorts, I was a little chilly with the wind.  There were some others out running who were more bundled up.  But it wasn't bad since I started the outside portion already warmed up.  1st mile and part of the second mile was mostly against the wind before getting inside a protected neighborhood.  It was good in a way to have the wind to run into, it was sort of like having hills to run on all of the sudden.  After turning around, and eventually running with the wind the running felt very easy.  I did a few pickups and wished I could alsways run that fast (briefly running in the mid 5:xx's).  Last 3 miles were 7:22, 6:49, and 7:02, so I'll average that out as 3 at (a little bit faster than) marathon pace miles.

A little chillier than yesterday but not nearly as windy.  Dressed a little warmer, temps in the mid-40's during the run, might have been perfect marathon weather if I was running a marathon today.

Ran from home to the old road, to Trinity Blvd, then a loop through Trinity Oaks before heading back.  Meant to do a total of 7 miles, but ended up with a little bit more.   First couple of miles were slower (8:30's), followed by a gradual increase in speed (7:15~7:45).

Didn't feel much like running at the start of the run but felt great about the run aftewards.  Good habits can lead to good things.

Average pace: 7:48

Good tempo run this morning.  I was tempted to not do it and instead just put in 7 easy miles, but decided to just go and do it.   Also, last night I was invited out to eat with work for a customer.  Not always the best thing to do before a tempo run but I also thought it would be good in a way to run when conditions were less than ideal.

 Fortunately the weather was ideal.  High 40's at the start , no wind, decent humidity.  Did my usual tempo route going from my house to the start of Starkey Blvd for my warm up.

Got going, hit the first mile a little bit too fast then settled into an even pace.  Goal was 5 miles at 6:39 pace.

Splits were: 6:19, 6:31, 6:28, 6:31, 6:28

This is about a 6:28 pace, if I could hold it for another 1.2 miles I would be pretty close to that 39:59 10K, I'll have to find out sometime.

Cooled down after the tempo portion with an easy paced run back home.

Average pace: 7:18

I drove over to the YMCA this morning, warmed up on the bike.  Then even more warm up on the treadmill, 1.53 miles at about 8:15 pace average.  Headed outside for another 5.6 miles, another beautiful morning for running.

Left knee was bothering me a little bit.  I had noticed it on the cool down after yesterday's tempo run.  Nothing too serious.  Something always starts hurting one week before a marathon (ok, maybe not everyone time really but it kind of seems that way).

Ran in Starkey park this morning with the Striders.  It had been a number of weeks now since running with the group.  It was fun to catch back up with everyone.  Weather was great.   Started out slowly but picked things up on the way back with last two miles at  a pretty good pace (7:12, 6:58).  Knee was doing about the same today as yesterday.  A little bit sore at first but ok once warmed up.  Certainly not any worse.

Average pace: 7:48

There was one larget horse fly buzzing around us for some of the run.  Hadn't seen those around for a while but I guess with the warmer weather I'm going to start seeing more of those.  Hope I can keep from getting bit.

Getting excited for Boston, with just a little over a week to go now.

Knee was a lot better this morning.  Hopefully back to 100% by Monday.  Went to the YMCA and warmed up on the bike, then did a couple sets of crunches on the ball as usual.  Some more warm up of 1 mile at about 8:30 pace on the treadmill.   Rain and thunder was starting to threaten outside but it looked like it would hold of for 4 miles.

Ran 4.1 miles right at 8:00 pace.  Rain held off.  It looked like it was going to get pretty nasty out and I later heard that a tornado may have touched down in the area.

Last minute travel for work to Fort Worth.  Good thing this is taper week.  Did 4.1 miles on the hotel treadmill.  Felt a little bit sluggish, knee was ok.  It was good to get something in.  

Ran at the YMCA on the treadmill.  Was going to just take it easy, but thought a good compromise might be an easy mile and then some time at marathon pace.  Did some paces between 7:19 and 7:35, felt good throughout.  The very last bit (about .25 miles) at 7:00 pace.  Felt much better about my chances for Monday.  Didn't have any knee issues, no pain at all after warm up and no pain later in the day.  Keeping fingers crossed....

Easy run to get the legs loosened up for Monday's marathon.  First two were about 8:30ish pace, and last mile was about 7:15.  Ran with Joe near his brother's house in Wellesley Hills.

Knee was pretty good finally.  Took one alleve, so hoping I'm just not covering up the knee problem.

Had to do this sooner or later :)  Ran around my neighborhood loop and just a little more to make it 2 whole miles.  Felt pretty good.  Calves are still a little tight, but seem to be getting better.

Going to pace my kids for a 5K tomorrow.  Actually, my older boy will probably run ahead like he has done for the last few 5K's.   Jenny is going to try and chip away some more time off of her 5K PR.  This will also probably help me get back into the swing of things by running 5 easy K's.

This race was a lot of fun and the course was different. I was running with the boys while Jenny was going up ahead to shave some more time off of her PR.  This was held at the Innisbrook resort in Palm Harbor.  A beautiful place with 2 golf courses and several restaurants and lots of other stuff.

Before the race started we chatted with a guy that had just recently completed running at least one marathon in all 50 states - with the most recent marathon in Boston this past monday.  He also had run the Estes Park Marathon in Colorado, said the altitude made it difficult.  He was about 20 minutes slower than his typical marathon time which I thought didn't sound too bad at all.   Wanted to talk to him some more afterward but must have just missed him.

The course started out in a parking lot, crossed over some sand to a golf cart path and then onto the golf course for a while.  For flat Florida, there were a surprising number of hills.  At the start of the race, Andy had run into a branch which poked him in the side, so after a quick start, Noah and I caught up to him.  Noah was out in front for a while but he kept on worrying about his older brother and slowing down.   Eventually, Andy caught back up.  Noah was complaining about side stitches all over his body so we took a couple of breaks to try and get him going.  Everyone on the course was very encouraging.

Noah and I finished at 31:22, Andy had finished a little bit earlier, about 30:42 I think.  I saw Jenny and asked her how she did, 23:10!!!!  a new PR!!

We stuck around for a bit and enjoyed some of the festivities.  The only drawback was there was no free food for the runners, just some for purchase.  Overall it was pretty well done for an inaugural 5K.  We also were given free passes to come back and spend a day at the resort.

No running today.  Just some mixed cardio (bike and elliptical) and a few sets of weights and a couple sets of crunches on the ball.

Ran on the treadmill at the YMCA this morning.  First warmed up on the bike and did some stretching and core.  Knee did not give me any problems. On Sunday it was bothering me a little bit after not bothering me on Saturday. Averaged about an 8:15 pace.  Feel like I'm getting back to normal, but taking it slow.

I think I realized my mistake.  On Saturday afternoon I was climbing the tree in the backyard with my kids.  Probably not such a good idea but was fun at the time.

Back to the YMCA this morning.  Bike warm up, stretching and core and then onto the treadmill for just 1 mile (about 8:40 pace average).

Was going to do another 4 outside but decided to cut it slightly short.  Knee was feeling a little irritated so I just did 3.1 outside, 7:50 pace average.  Other than the knee I was feeling pretty good.  Weather was nice but I can feel the warm weather approaching.  Also, a slight smokey smell in the air from some fires in the souther part of the state.

 After the run I had time for a quick weight routine.

I decided I would at least try and go a little bit farther than the last few runs.  Not sure how the knee would do, but decided to try and run through it within reason.  Run started out pretty good.  No pain at all after the first mile.  A little bit after that but stayed at a pretty low level.  Just enough to let me know it was there.

Weather was pretty decent, cool weather is hanging on a little bit longer.  I stopped at a water fountain after 1.5 miles, got some water and then ran the rest of the way for a total of 6.8 miles.

Average pace: 7:54

After the run, there was no more knee pain at all.  On other days there had been some lingering, but not today.  Hopefully this means it is getting better.  Felt great to get in a decent run finally.

Later in the day, I went to a running store to drop off a race entry form for the I Love Mother's Day 5K.   They had a clearance shelf with assorted shoes.  Various brands and various sizes and styles.  All $35 each.  There was only one box of Brooks shoes, which happened to be Glycerin 6 and just happened to be size 10.5 - just my size!! My lucky day.