The Long Run

Very Late and Very Abbreviated Race Report, Fools Run 50 Miles

The good: I was faster than last year.

Not so good: only 14 minutes faster and last year had some severe thunderstorms where I sat out about 15 minutes under a shelter while contemplating a DNF before finishing that last loop.

No weather issues this year, a bit warm but not that bad.  First two loops (plus the little starter loop) went pretty well.  I think I was around 5:15 at about the halfway point but then started slowing down more and more, getting especially slow on the second half of the third loop.  At the aid station at the loop halfway point was where three people blew by me.  I was not sure how long they had been gaining on me and I wasn't even sure they were still behind me (possibly having passed me while I was at the loop start aid station.

But despite slowing down to 17-19 minute miles, I did pick it back up to about 11 minute pace for the last mile.

I think the one distinct mistake I made was taking the 5 hour energy (extra strength) at just before the half way point, it gave me a boost for the second half of the 2nd lap but made me too  jittery, was not worth it.

All in all a good accomplishment to be able to run this many miles in Florida heat.

Laura was there (crewing for her for Badwater Salton Sea at end of April).  She was running with her race partner Jessica.  They were two of the runners that blew by me.  The third person was a 60 year old female, very seasoned ultra runner and nice person.

6.05@10:38, HR 124 bpm

Back at it, Monday morning after the 50 miler on Saturday.  Taking it easy and keeping the heart rate lower (and right at MAF goal).  

From Westlake Village, south through the cut through and then over to Pinellas trail heading south then back the same way.

8.06@10:13 HR 125 bpm

A little bit farther and faster than yesterday but still keeping heart rate low.

Up and down the Starkey Blvd bike trail.  It's pretty desserted on a weekday morning (later in the morning).  It's a nice straight path, 4 miles each way from the little church near Longleaf to the entrance to Starkey Park.

5.38@9:14  HR 132 bpm

Run in Westlake Village. Lower 9's felt like I was flying. Heart rate a little bit high but not that far off for going about a minute per mile faster than yesterday (and still in the general vicinity of "easy").

7.03@8:26

Warm up , and then 12 x 1 minute fast/1 minute easy

Got through all 12 without slowing down, most were under 6:30 pace but nothing faster than 6:00.  Route was up and down Starkey Blvd bike trail.

5.63@10:17  HR 121 bpm

Nice and easy run in Westlake Village with pretty early start just after 6 am.  Run/walk at 4/1, good HR for this run today.

7.03@10:34

Later in the day , 12:30 pm run around a big north loop going to Alderman, north on Belcher, left on Klosterman then south down the Pinellas trail back to Alderman.  Run/walk easy going, felt good despite the warmer temps.

8.07@10:04  HR 126 bpm

Out and back easy run from Westlake Village over to the Pinellas Trail then south until reaching 4 miles, then reverse back to start.  Pace and heart rate pretty much where I wanted for this easy run.

8.11@9:41  HR 130 bpm

Ran north on Starkey Blvd bike trail, out 4 miles and then back.  Pushed pace a little outside of easy pace  but mostly within general range, wanted to run pace under 10:00 today without losing sight completely of easy on easy days, hard on hard days, 80/20

4.03@9:27 HR 129 bpm

Shorter run inside Westlake Village, another early morning with Jessica working the morning, pace a little faster and heart rate one beat lower than yesterday but partially due to shorter distance, less time for cardiac drift.

9.16@8:27

6x1km workout, did all six this time, and almost got all under 7:00 pace (with one right at 7:00).

Run up and down Starkey Blvd.

Paces: 6:55, 6:49, 7:00, 6:47, 6:57, 6:44

Taking the fastest 5 puts me just missing 21:00 for 5k, but there's race day magic

5.36@9:39 HR 129 bpm

Early morning couple of loops inside Westlake Village, easyish for pace and heart rate.

6.45@11:04  HR 114 bpm

Hadn't run with Cynthia for a while, so took her up on offer of track work. Met her at 6:45 at Longleaf.  We jogged over to the Longleaf Middle School track.  All gates were locked and fence is pretty tall.  Track is supposed to be available for public use (or at least that was the plan), but I guess that's being worked out (or maybe they are hoping people will stop asking).

So, back up plan, ran on the trail around Cannon lake and did timed 1 minute on 1 minute off.  I ran a little faster than Cynthia but close enough we'd be able to run the easy minute together and then start together.  She did well and said she had better splits than if running alone.

Overall, pretty low average heart rate, fun and relaxing run.

2.4@9:22

Ran on hotel treadmill in Atlanta.  Here for customer trip.  Used this new watch for indoor running for the first time.  Had me doing 3.57@6:18 pace, but when the run ended it asked me how far I really ran according to treadmill, so tomorrow's run on the treadmill will be much closer to reality as far as pace goes.

While working, had the Boston Marathon App open with a number of runners on the tracking list.  First Boston in a while where I wasn't either running it, watching it in person, or staring at a computer screen all morning hitting refresh.  Most everyone I was tracking seem to have a really good race.  Was fun watching it live last year, but still exciting seeing the updates come in.  I know when I have run it I think of those tracking me as I cross each mat and finally the finish line.

Hats off to those who made it to Boston this year and especially good day if you can BQ at Boston so then the pressure is off to run another BQ.

2.43 @ 8:06

Today's treadmill run using garmin was more accuate than yesterday's run, pace a little high vs treadmill but nothing like yesterday.

Will be back home tomorrow after second day working on site in Atlanta area.  Had dinner with Joe W last night after work.

3.53@8:41

Earlyish morning run, back in Westlake Village, got going early so I can get into work early with Jessica working in afternoon and the older kids helping out with the little one for the afternoon.

7.63@8:43

Workout of the day 12x90 seconds fast/90 seconds easy.

Running up and down Starkey Blvd. Timed intervals not a problem with no track.  Tried to get close to 400m but wasn't quite there yet.  7 of the intervals were faster then 6:30 pace, one right at 6:30 with remaining 4 between 6:31 and 6:41

But, felt pretty good each time I had to hit the gas.

Variety.

5.6@9:59 HR  127 bpm

Shorter, easy paced run in Westlake Village.  6:11am start time.  I'm really liking the predawn runs.

14.55@9:49  HR 137 bpm

Ran from Longleaf, up Starkey Blvd bike path and into Starkey park a little past 7 miles.

Turned back around and then at the last two miles picked it up with a goal of holding sub-8:00 and ended up a little faster, with 7:23 and 7:06.  

Felt good about this run, did easy pace using 4/1 run/walk and then when I needed to pick it up had no problem hitting goal.

5.04@9:41 HR 126

A couple loops inside Westlake Village with start just before it got light out.

Happy with pace and heartrate.

4.1@9:37  HR  126 bpm

One loop inside Westlake Village and then a little up and down on Lakeview to get over 4 miles.  Another early morning start as well (still dark at start, been using headlamp even though streets are pretty well lit, want to be seen a little better).

AM:  9:05@7:48  HR 160

Starkey Blvd bike trail, 1 mile warmup @ 10:10 pace, then 7 mile tempo with paces going from 7:44 down to 7:08, followed by one mile of "cool down"

PM: 3.02@9:40 HR 135 bpm

Ran humpday hustle run with Daisy and Evan.  Going to miss some runs this weekend so went for the double run today.

4.07@9:43     HR 125 bpm

Short run around inside of Westlake Village, felt good about the heart rate and pace.  Feel like things are progressing slow and steady.

Leaving tonight for San Diego, will stay at my brother's house then we are heading out to Borrego Springs to meet up with the runners we are crewing on the Badwater Salton Sea 81 mile race.  It's a team event, runners have to stick together the whole way, not a relay.  I don't know of any other races like this.  It will get pretty hot during the day, well over 100 degrees.

Did not run in the morning and when I was going to run in Borrega Springs realized I had forgotten running shorts so just went for a walk instead.

Saw a road runner and a desert hare.

No running today (except maybe back and forth to the car).

Helped crew at the Salton Sea to Palomar Ultra (81 miles).

It was an experience to remember.  My brother and I along with one of the runners husband leapfrogged in the support vehicle.

Reasonably cool at dawn on the shore near the Salton Sea, then they were on their own for 7 miles before the first crew point.

Then from the 7 mile point to mile 35 brought them to the Borrego Springs resort, temps quite hot up to 106 degrees.

Then , 5 miles from the resort to the Hellhole Canyon trailhead where they'd run a trail section about 8 miles (and lots of climbing).  Had dinner then met them on the other side.

Night time came and then miles 48 to 68 brought us to the road going up Mount Palomar.

(Sunday morning) It was a great view from near the top as the sun rose and the valleys below were covered by marine layer clouds making it look like a giant lake with islands poking through the clouds.

After the race, dropped of the runners and then went back to Tim's house and took a longer than planned nap and then dinner out at "Privateers" restaurant for some great pizza.