The Long Run

It was great to meet up with the people from the Striders.  Showed up just after 6:30 in Starkey Park.  One more nice and cool morning with temps in the 60's, it was perfect for running.  I ran with Eric and Mike on the way out until we arrived at the 4 mile water stop.   They were taking it easy this morning but the pace felt a little tough for me.  It's odd, since the pace was 7:50 which is something that I can usually do fine, but not until I'm really warmed up.

So, Mike and Eric continued on, while I grabbed some water and a gel.  I ran out a little bit farther until at 4.5 miles then turned around.  Return trip was much better.  Picked up the pace and ran the last two miles about a 7:10 average with last mile at 6:55.

Average pace: 7:36

Knee is getting better, hopefully get it all worked out this next week.

Spent a little time socializing after the run.  We've picked up some new runners recently.  David has been working really hard to energize the group.

It was a pretty good morning for running.  It was warmer but not too hot.  I went to the YMCA, did my usual Monday morning warm up routine.  Then got onto the treadmill for 3.1 miles at about an 8:15 pace average.

The only "events" of the morning happened outside.  I was going to do my almost 4 mile route outside from the Y.  Started out, and then noticed that my Garmin was off after about 0.2 miles.  Turned it back on.  It was acting kind of flaky.  Said I did the first mile in 7:24 but that didn't seem quite right based on the pace I had been running.  Then it turned off again and would not go back on.  So, I just ran without it.  I think it was 3.8 miles.  Not sure about the time but I'll guess at about an 8:00 pace.

I ran with Jenny this morning.  We were both planning on doing about the same number of miles and our running paces are getting a lot closer to each other so it worked out very well.  We ran on her usual T-shaped route.  We had to modify it slightly since one of the neighborhoods gates was closed so we replaced that section with a couple of laps around the playground.  We were almost home at 6 miles, so I kept on going to get in 7 for the morning.

I wore my old Garmin (201) which freaked out at one point and jumped ahead to finish a mile about .25 too soon, so my Garmin distance was 7.4, but I synced back up with Jenny's Garmin.

My Garmin pace read 8:22,  but if I adjust for the freak out, then it is 8:40.

Fortunately since I had company there was no need for music.  I haven't been having much luck recently with electronic devices (I've been spending evenings recovering from a horrible computer virus).

Drove over to the YMCA this morning.  Warmed up on the bike followed by some core and stretching.  Then two miles on the treadmill at about an 8:20 average pace.

Headed outside for 6 more.  Ran into Raj and Tim and talked to them for a few minutes.  We hadn't run together in a while so decided to meet back here tomorrow at 5:30 for 7 at an easy pace.  It's good to make yourself get up a little bit earlier.  Also will be nice to avoid the increasing temperatures and be able to run while it starts to get light out.

Headed out wearing my old garmin and my old mp3 player.  Nice run, no real issues.  Picked up the pace for the second to last mile (6:55), slowed down to cross the street (waited for a light) and made it back to the parking lot with a 7:30 pace (which I think was correct since the distance measured what it usually does).

Went back inside for a quick cool down and a few sets of weights.

Now with 3 decent runs in a row I'm feeling like things are getting back to normal.

As planned, I met up with Raj and Tim at the Y this morning just before 5:30.  We didn't waste much time getting started.  Took the first mile easy, the second mile a little bit faster, then settled into about a 7:30 pace for the rest of the run.  Starting temp was about 71 degrees with some humidity.   Still cool enough to be comfortable.  I hadn't run with these guys for a while so it was a nice change of pace.

Average pace: 7:54

I'm pretty happy with how the week is going.  Knee is almost completely better but it seems hard to get rid of that last 5%.

Fortunate to have one more cool morning.  Forecast had said 71 degrees at 6:00 am but at 6:30 it was only 65 degrees.   Met up with a bunch of people, including Raj, David, Andrea, Kevin and some others.  Went out 4 miles, and then everyone but Raj and I turned around.  We headed out another 2 miles before turning back.  I haven't run too many long runs with Raj but he was great to have along.  Stuck with me the whole way and was up for whatever pace.  For the last 4 miles we picked it up a bit.  A few times I thought I was slowing down, so I sped back up.  It turned out that I wasn't really slowing down, Raj was just making me think I'd slowed down to get me moving a bit faster.  Last 4 mile splits were 7:07, 7:03, 6:52, 6:45.

Average pace:  7:46

Hung out for a few minutes at the social hour before heading home.  Andy had his belt test today at Tae Kwon Do for his black belt.  He's now the youngest blackbelt in the class.  His final test was to break 3 boards over his head.  It took a couple of tries and the failed attempts looked like they really hurt but he just kept going and even smiled and joked about it.  He's come a long way from when he started and his first competition were he was getting beaten badly and the ref kind of wanted to stop the match but Andy didn't want to quit.

Nice Monday morning run to start the week.  It had been a busy weekend and it always feels like an unknown as to how Monday's run will be.  Today it went well.   I went to the YMCA, arriving a little bit before 7:00.  Warmed up on the bike and did some core work and stretching then hopped onto a treadmill, for 4.14 miles at about an 8:05 pace average.

Headed outside where it was starting to get a little bit warm, but there was some cloud cover so it was blocking the full brunt of the sun.  Did another 4.1 miles at a 7:36 pace average, then headed back inside for a cool down on one of the cardio machines followed by a few sets of weights.

Yesterday we all went to the "I Love Mother's Day 5K" race in John Chestnut Park.  Temperature was nice.  We almost didn't go because Jenny had strep throat and Andy was a little bit sore from his belt test on Saturday.  Jenny decided she was good enough to run it but not race it and we convinced Noah to run in Andy's place.  This was Noah's first ever 5K without Andy.  It took some convincing for him to step up to the plate.  Finished in 31:11 (almost a PR for him).   Andy and I ran the last 0.4 with Noah and Jenny.  It was a fun morning out and a big accomplishment for Noah.   All the Mom's received a free pair of X-Loop sunglasses (as well as top 25 men).  Jenny won a door prize for free entry into the "I Love Father's Day 5K" which I hope to race in with at least one of the boys, although it will be one week after the Estes Park Marathon.

I ran with Tim and Dixie this morning, Raj was going to run but had to canceled this morning.  It had been quite some time since I last ran with Dixie.  We did a route which this time was just over 7 miles, last time I underestimated and we had to add some on at the end to get to 7.

Starting temp was 71 degrees, not too bad.  First mile was was 8:47, then we gradually picked things up.  4th mile according to my garmin was 6:44.  I'm a little suspicious of that one, although the overall average pace matches up to the time and distance.

Average pace: 7:39

Going to go for 10 miles tomorrow, probably split it up with 6 outside and 4 inside.

Same temperature as yesterday, but a little bit more humidity.  I was going to meet Dixie at the YMCA at 6:00 after having gotten there early to warm up first on the stationary bike inside.  Instead, I decided to just ride my bike there instead for my warm up (about 15 minutes).  Arrived right after 6:00 (6:01) and got going.  We went slower than yesterday on purpose to try and make this a truly "easy" pace.  Ended up with 6.25 miles @ 8:03 pace.

After Dixie left, I went inside and did 4.1 miles on the treadmill at 7:59 average pace.  I kept the pace pretty steady with only minor variations.  It felt good to be out of the humidity.  My feet felt very light, almost floating, which is something I wish my feet felt like all of the time.

Did some weights after the run and then biked back home.

I was going to just do 8 or 9 miles this morning with 4 or 5 at about a 7 minute pace, but the morning slowly evolved differently.  I had another night out with customers but was more sensible about what I ate and drank.  Since this was also the third morning in a row of 5:00 wake up I decided to slow things down a little bit.  Also, I was going to be running with Dixie this morning and he is just now starting back up after some time off.

Anyway, I warmed up with about 0.8 from my house to the parking lot where I met Dixie right about as planned at 5:40. Then we started out and did two easy miles.  I offered to him why don't we do 7:00 minute miles with a short rest between, maybe about 1 minute.  The recovery times between the miles were a bit longer than the planned one minute, and by the 4th mile Dixie was dragging a bit but did his best to hang on.  The pace felt really good to me and I think it ended up working out ok with a slower overall average but more miles than planned.   On the second fast "mile" there was a garmin mishap which led Dixie to stop at 0.7 instead of 1.0, which is why it is 3.7 marathon pace miles rather than 4.

Average pace: 8:25

Temperature was pretty good but humidity was a bit high.  It was nice running at this time as I was able to see the sky go from dark to barely light to sunrise.

Ran out at Starkey Park this morning.  The morning started out nice and cool at 69 degrees but with a good amount of humidity.  I started out with Mike and Eric, and after about 2 miles caught up to Keith and Dixie.  I hung back with Keith and Dixie and stayed with them until they turned around after 5 miles.

I went another mile at the same somewhat easy pace, then started, what I hoped to be 10 miles at between 7:00 and 7:09, or until I couldn't hold that pace anymore.  As I approached 6 miles, part of me did not want to pick it up, the temperature was already starting to climb and the sun was getting stronger.  I was thinking that I should not start this late anymore for long runs (started at 6:45) - should probably start an hour earlier.  Anyway, I did start the faster pace and it felt pretty good at first.

Actually the first two miles felt pretty good.  I came up to the turn around point for the run.  At this point I was running along the Suncoast Parkway, where it is not very shaded.  I was hoping it would feel a lot better once I turned back into Starkey Park.  Third mile still felt pretty good.  As I made my way into the 4th mile I was feeling a bit overheated, holding the pace was beginning to be a struggle.  So, I promised myself I'd back off the pace after finishing 5 miles.

7:03, 6:44, 7:01, 7:04, 6:46

Those 6's might be in error as the pace seemed to be holding steady at about 7:00, but jumped all of the sudden as the mile was about to finish.

After a brief slowdown, I got back onto about a 7:40 pace for the next mile.  I stopped at the 4 mile water stopped and splashed a little bit of water on my arms and face which helped a lot.  I didn't stop my watch here, so this mile came in at 8:48.

Next 3 miles were pretty good, with the last mile back on pace at 7:06.  But, it felt like that was all I had.  Sun was way up now, temp had hit about 80, but felt hotter out in the open.

Average pace: 7:39

I spent some time talking to the other runners in the picnic shelter and gulped down a bunch of ice cold gatorade that they had brought.

I had hoped to be able to hold the pace, but the conditions weren't right today for that and I was pleased in a way since I ended up feeling like I had pushed harder than I had in quite some time despite this not being my fastest run ever.  I was glad to make my mileage goal for the week and for the day today.  Next marathon is coming up soon!

We went to Andy's belt ceremony at Tae Kwon Do, where he received his black belt.  I could tell he was very proud and I was proud for him.

Later that afternoon I helped Jenny to put together a small solar oven.  We were going to try and bake a cookie to try it out.  It started to heat up nicely but then the clouds rolled in, oh well, maybe tomorrow.  At least it is finally raining now!

I went to the Y this morning.   I was going to run some inside and some outside.  While I was on the treadmill the sky kept on getting darker until it started dumping down (some very badly needed) rain.  I got off the treadmill after 5.1 miles at about 8:00 pace, saw that it was still pouring out, drank some water and a cliff shot (mango flavor) then got back onto the treadmill for another 3.1 miles at 7:56 pace average.    

I sped up the treadmill a few times for some variety and bumped up the incline twice for two minutes up to 5% followed by 1 minute at -1% then back to the usual 1%.

Finished off with some weights and then headed back home.

A good start for the week, one run in the bank.

Ran outside at the YMCA this morning.  Arrived about 5:25 and met up with Keith, David, Tim and Raj - Dixie had to cancel last minute.  Pretty big group for an early Tuesday.  Temp was back down to a cooler feeling 65 degrees with a light drizzle.  Felt great once we got moving.  We were all taking it easy today, kept pace pretty consistent throughout averaging an 8:15 pace overall.

After about 4 miles Keith split off to head back as he was just doing 5.  Then the rest of us ran a usual (about) 6.2 mile route ending back at the Y.  Finally, Tim, Raj and I headed back out for another 2 miles  or so for a total of 8.38 miles.

Headed back home for some stretching while Jenny headed out for 6.2 at 8:38 pace.  Our easy paces are slowly merging closer and closer.

More and more rain, but fortunately it stopped sometime early this morning.  I ran from my house and met up with Raj in front of Bonefish.  We then headed down 54 to Starkey Blvd bike path.  The streets were wet, and although it was very humid it was cool enough (high 60's) to still be comfortable.  We ran 1 1/2 miles at an easy pace, then we started the tempo portion.  Goal was to do about 7:00 pace for 5 miles on an out and back course, then finish up with another 1 1/2 miles easy.

The run went well.  As usual it took some time to get into a good rhythm.  At the 2 1/2 mile turn around Raj and I were both feeling good.  We pretty much hit our splits where we wanted with a couple of miles faster: 7:00, 6:58, 6:44, 6:57, 6:44

For the return trip cool down, the humidity had caught up with me a bit and my shirt was soaked.  There was a slight breeze so that helped make things feel a little cooler.  I continued on home past Bonefish and then once home, took a quick swim in the pool to loosen up.

I felt great on the run this morning.  Started off with a bike warm up and core/stretching inside the Y.  Got onto the treadmill for 4.14 miles at about a 7:50 pace which is a little bit faster than usual warm up treadmill miles.

Headed outside for another 4 miles.  Didn't look at my pace except when the garmin beeped for the one mile splits.  Ended up being faster than usual for this type of run 7:19 pace average.

It was two days since my massage.  This is usually when running feels the easiest.  On Wed. run Raj had mentioned the same thing, how two days post massage seems to feel the easiest.

So, the only drawback about today was it was supposed to be more of an easy run but instead it was a feel good faster run  but not quite fast enough to be a tempo run.  Hopefully these have some benefit too sometimes, even though some people might call these junk miles.

I ran with Jenny this morning.  She was planning on an easy 4.5 miles so that sounded good to me.  I want to start easing into 6 days a week so I don't have to do that many 10+ days during the week on weeks when I want to get more miles in.  It was a bit humid this morning but the run went by pretty quickly with the good running company.   I tried not to press the speed or be too bouncy (two of my annoying habits when I run with her sometimes).

Went to Starkey park this morning.  Arrived at the gate at 5:45, had to wait 5 or 6 minutes for someone to open up the gate (posted opening time is not til 6:30 but it usually opens earlier).  I'll start from some place else next week since I have to run longer and it might be hotter out.

Dixie showed up at 6:00 on the dot.  We got going just a few minutes later.  There were a lot of bats flying around this morning.  Maybe I'd never noticed them before, but they were everywhere.  I hope they ate lots and lots of those giant horse flies.

Went out at an easy pace, slowly picked it up past 4 miles.  We went out to the water stop on the Suncoast parkway, which was Dixie's turn around point, I had talked him into running 13 instead of 10.  I kept on going until I was out 9 miles.  At this point it was still just barely comfortable for running.   The clouds were keeping the sun back and there was a slight breeze, just enough to keep the humidity from being a problem.

Didn't try to do any sort of specific pace but I did go faster as I got closer to the end.  I put on my music for the last 4 miles but I only used one earpiece since one of the foamy things fell off someplace on the run.

Finished the last mile in 6:44. 

Average pace: 7:45

Overall pace for the run was a little slower than last week but I felt much better at the end.  Spent a little bit of time at the social hour before heading back home.

 David put together a nice running get together for Memorial Day.  We met up at the Longleaf pool, about 12 to 15 of us.  We set out together and gradually split up into different groups.  At 2.75 miles, Eric, Andrea and I continued on while the others turned back.  Eric took the lead.  We started out at a 7:30ish pace and picked it up to 7:00 and then a bit under.  I was hearing my own breathing and it didn't sound that great to me.  On the other hand, Andrea and Eric were conversing somewhat easily at this pace.

My head wasn't quite into this pace so it became a bit of a struggle for me.  At one point I dropped back, took a drink of water and retied my shoe.  That mile was still pretty good at 7:12.  Finished up the last mile at about a 6:50 pace, but was by that time close to a minute behind Andrea and Eric.

While running Eric asked Andrea about her training - she has been running about 17 to 20 miles per week.  Lots of potential there if she adds some more miles per week.

Last 5 miles for me: about 7:00 pace

Overall Average pace: 7:25

Hung out for a bit, enjoyed some snacks and coffee before everyone took off.

Easy paced run this morning at the Y.  Met up with Raj, Tim, and David @ 5:30 and didn't waste too much time getting started.    Went out slowly and gradually got a little faster but kept it fairly easy.  We did the 10k'ish route out and back to the Y.  David ended his run there, then Raj, Tim, and I did another two miles like we did last week.  Last mile with David was just under 7:30.  The two last miles were about a 7:50 pace.  Temperature was balancing between warm and cool at 71 degrees with humidity around 90%.

Average pace: 8:15

I've been pretty lucky recently with the number of times I've had someone else to run with for the mid week runs.

I turned down an invite for some track work, figuring that a tempo run would benefit me more at this point.  Also, I wanted to try and redeem myself after not being able to hold 7 minute pace for 5 miles on Monday.  Unfortunately, last night was employee appreciation night, which meant free food and drinks.  Fortunately, I was reasonably careful.

The air felt nice and cool as I biked around the neighborhood about 6:30.  Started my run, nice and easy pace.  As I headed onto 54 I found myself running through a cloud of black insects like gnats but I think they were bigger, but definitely not love bugs.  Bugs went away after I crossed 54.  Started the tempo portion after a 2 mile warm up.

Temp was low 70's someplace with humidity of 93%, there was a fog that was just lifting over the fields.  First mile felt good.  Second mile felt really hard and I struggled to get under 7:00 pace.  At the beginning of the 3rd mile I thought about scrapping the tempo or maybe splitting it up to 3 miles - break - 3 miles.  I put that thought out of my head and was determined to try my best.  Things looked up once I finished 3 miles.  I knew if I could get to 4 miles, I'd keep going and finish all 6 miles.  I managed to hang on.

Splits were: 6:49, 6:56, 6:49, 6:46, 6:50, 6:47

Ran easy for the return trip home then soaked in the pool for a few minutes to cool down.  Average pace: 7:25

Made sure to spend some extra time with a post run stretch.

Glad I didn't scrap the tempo.

Jenny and I flip-flopped our typical running arrangement.  She was meeting her running friend at 6:00 and I would run a little bit later around our neighborhood.  It turned into a lot later which was a mistake as this morning might have been the most uncomfortable morning for running.  I had trouble getting out of bed, but finally did so at 6:45.  I got dressed, fed the dogs and then did a quick loop around the neighborhood on my bike for a warm up.  Running start time was now 7:24.

I did an out and back route for 5 miles, then grabbed my bottle of Accelerade I had set out.  The return trip felt a little cooler as there was actually a slight breeze.  I did another 2.25 miles by stretching out the loop around the neighborhood.  I went faster for the last mile (7:04) because I wanted to be done.

Average pace: 7:51

From here on out I'm not going to mention the weather anymore unless it is unusually cool.

 PM - Stopped at the Lansbrook Y on the way home from work, did another 4.1 miles on the treadmill at just under an 8:00 pace average.  I think this was my first "double"

4.1 EZ miles on the treadmill at the Y this morning.  Bike warm up, ab work on the ball, and some stretching before the run, weights afterward.

Average pace, just under 8:00

 The great thing about this morning's run was that it really did feal easy.  I was afraid it might not feel so good.  On track for second week of 6 days of running!

Big 20 mile run tomorrow morning, going to try and get a nice and early start.

20 Miles!

Always rewarding to finish up those.  I woke up at 5:00, got ready and rode my bike two miles to the start of Starkey Blvd.  Ran from there to the entrance of Starkey park and then to the bike trail inside.   As I was running along the road, some of my running friends beeped as they drove by.  Jorge slowed down, rolled down his window and said hi.  Last time I did this route I ended up getting into his car as it was much darker out, but this morning it was already getting a hint of light.

I was just over 5 miles when I was inside the park and next to where I usually start, so the plan was another 7.5 miles out before turning around so I could finish up at the usual spot and get a ride back to my bike.  For the first few miles I had felt kind of sluggish, but I was able to eventually pick up the pace.  7:50's felt like 7:20's, but I didn't care too much, just get the miles in.

As I approached the 4 mile water stop (which was 9 for me today), I saw Dixie heading back.  He turned around and ran with me to the water stop.  I refilled my water bottles and stretched out a bit.  My hips kept on getting tight.  I had thought about just trying to run through it but decided against it and tried stretching it out.  It actually helped quite a bit.  I continued on - legs feeling heavy again but I shook it off after a mile or so.

Made it out to 12.5 miles total, stretched briefly (didn't stop the watch) and turned back.  Was able to pick up some more speed despite the warming sun.  I was getting closer to finishing which always seems to get me going faster.   Finally, at the last mile, I picked it up some more and finished under 7:00.

Average pace: 7:50  (8:12 average pace at 10 miles)

Had some cold water, a banana and some grapes at the social hour, then got a ride with Dixie back to my bike.  Short two mile bike ride, then I was back home!