The Long Run

Overall, a pretty good run.  For the mileage I had to do, and the temperatures, I probably should have started out a little bit earlier.  Headed over to Starkey, after picking up some runner's bags who had started out earlier, and arrived about 6:20.

It was a little bit after 6:30 when I started running.  I had forgotten my Garmin - possibly the first time I have done so since I started using one.  At first I thought I would just run  without one because I knew pretty well where the 8 mile mark was.  Fortunately, JoeM was there and he had his garmin.  He was just doing a total of 8 miles this morning, so we ran together for 4 miles, then he loaned me his garmin once he was ready to turn back.

The weather was pretty decent on the way out but the sun looked worrisome, I wanted to try and get to the turnaround before it got too hot.  Saw Eudair and Victoria heading back just as I had done about 7.5 miles.  Kept going, then turned around at 8 miles.  Still reasonably cool but starting to get warmer now.  I stopped at the water stop on the Suncoast pkwy trail, but it was empty.  Good thing I had my water belt, I'd be ok even if all the water stops were empty - but fortunately they were not.

The return trip went pretty well.  I went faster than on the way out but didn't have any really fast miles.

Average pace: 8:03

Enjoyed a little bit of time at the social hour, then headed over to the Y to drop off Joe's garmin before getting back home to enjoy some delicious sour dough waffles that Jenny had made for us this morning.

 Went to the Y this morning for a typical Monday run.  Warmed up inside on the bike then did some crunches and stretching before getting onto the treadmill.

Treadmill 3.81 @ 8:00

 After the treadmill, headed outside where it took me what seemed like forever to get a signal with my garmin.  Finally gave up on the garmin and started running and was able to get a signal 2 minutes into the run, which made it seem like my first mile was 2 minutes slower than it really was.  Did a set of 25 second strides in the middle of the run as per my new training schedule from McMillan.  There's a pretty good variety of runs compared to smart coach which had easy runs, long runs, tempo runs and 1600's.

5.03 @ 8:03

Met up with Dixie outside the lansbrook Y.  It's been quite a while since we had a weekday run together, so it was good to catch up.  Warm and humid this morning but bearable.  We took it pretty easy and mainly kept to an 8:30 pace with a few short pickups here and there.

Average pace: 8:27

After the run, saw a little alligator in the pond near the parking lot.  Surprised to see one there because the pond is pretty well cut off from any woodsy or swampy areas.

This morning's goal was 30-40 minute steady state run (6:41-6:53 pace), plus warm up and cool down.  Jenny was doing a 6 mile tempo run.  We started out together.  It was extra warm and humid (78 degrees, 90% humidity).   I felt sluggish during the one mile warm up, then I ran the first mile with Jenny on her tempo at 7:48, after which I went ahead to start my run.  I had no idea how I was going to do it, but the first mile turned out to not be so bad.  2nd and 3rd miles were tough mentally to hang on as I had dropped a couple of times to slower than 7:00 pace, each time I was able to get back on pace by picking out and object up and ahead and picking it up as best I could.  Finally, the 4th and 5th miles went a little bit better, whew! glad to get that all over with.

Splits: 6:50, 6:48, 6:49, 6:37, 6:38

Headed back home for the cool down then got into the pool for a few minutes to cool off.  Fortunately the pool is still quite cold and refreshing.

Average pace: 9.07

It felt good to have a nice relaxed run after yesterday's tough run.  Jenny and I ran together and kept the pace pretty easy.  We did 7.5 miles together then I did a short out and back to get one more mile in.  It was maybe a little bit cooler than yesterday, but not really.

Average pace: 8:56

Raj said he was up for a run with me, so we met up near my house about 7:00.  It was a good run, pretty casual and relaxed.  He had never run over on this route so it was a change of scenery for him and great to have some company along for me on a day when I usually run by myself.  It was getting a little bit warm towards the end but not unbearable.

Average pace: 8:28

I was able to get an earlier start this weekend, knowing it would get warm by the end of the run.  Started out from Longleaf and ran up Starkey Blvd into Starkey Park.  I didn't have any solid arrangements to meet up with anyone but was pretty sure I would run into someone.  I ran a pretty even pace and started to enjoy the run as it got lighter.  There is a time of the morning, as it gets light, when it feels less humid but since the sun isn't up very high it does not feel hot yet.  It is the best time to run.

I ran into a number of people I know about 2 miles into the park, Dixie, Eudair, David, Andrea, Katie, and Diane, and a couple others, too.   David and Andrea turned around a short while later and the rest of us continued on to the end of the trail where it meets the Suncoast trail.  Turned around and stayed with the group until there was about 4 miles left.  I gradually picked up my pace and then got into a pretty good rhythm for the last 3 miles, with the last mile at 6:50.

Average pace: 7:49

Hung out at the social hour for a bit.  Dixie had gotten my text message to pick up a bag with my shirt and towel in it, so I was able to change into something dry.  Then he gave me a ride back to my truck.  It was  good that I didn't have to run back, because I think 18 miles was a good amount for today.

This morning's run was very challenging.  I did some simulated hills on the treadmill.  Goal was to do at least 10, 12 if I was feeling up for it.  It was actually a very pleasant morning outside, high 60's for the first time in a while, but most of my run was going to be in doors.  I went to the Y and did the usual warm ups, bike, ball crunches, stretching.  Got onto a treadmill and ran at a mostly easy pace for 20 minutes (2.45 miles), grabbed some water real quick then got back onto the treadmill.

Put the incline to 7%, and the speed at 8.8 mph for the first one, did intervals just over a minute long each one, with a little over a minute rest.  I backed down the speed for the next couple and was feeling really beat after doing just 3.  It was going to be a tough morning.   Took them each one at a time.  Made it 8, and then took the last two a little bit faster.  It took everything to finish the last one.

Headed outside and did another 2.35 miles at about an 8:10 pace, still nice out for running.

Went back inside but decided not to do too many weights, just a few sets of leg extensions and some bicep curls.

P.M. - did my Wii yoga routine as well as a few other  other yoga exercises I don't do very often for some variety.

Just an easy run this morning.  Weather was cooperating again which was nice.  Plan called for 50-60 minutes at recovery pace.  I'm hoping this plans works because it's been kind of nice so far, although there is some tough stop coming up.

Average pace: 9:01

Did various weight exercises in the evening (about 30 minutes) as well as playing about 15 minutes worth of Jenny's new Wii game "Just Dance", I'm a terrible dancer but the game is a lot of fun and kind of felt like cross training.

Another pretty nice morning for running, I'm hoping this holds for a few more days (5 mile race on Saturday!).  Mostly an easy run, except for the 10-12 strides I had to do.  Strides can be pretty easy when doing just 2 or 3 of them, 12 of them is harder, although it wasn't nearly as hard as the treadmill hill repeats I did on Monday.  It was good to get the legs moving quicker and feeling the turnover.  

I ran with Jenny for the warm up part, we stopped quickly to grab some water, then I did the strides by myself, before catching back up with her.

Average pace: 8:31

Nice, pleasant run with Jenny this morning around the neighborhood.  This week is feeling pretty easy so far, I'm going to enjoy it while it lasts.

Average pace: 8:42

I slept in this morning, until 6:42!

Weather was still pleasant enough when I started running just after 7:00.  Plan called for 30-40 minutes "easy".  So, I ran out twenty minutes, then turned around.  Went a little faster on the way back (2:15 faster).

I don't really feel completely ready for tomorrow's race, but I don't feel not ready either.  We'll see what happens.  It's going to be a pretty big race, unlike the last race I was in.  It will also be my first 5 mile race.  I'm hoping for a pace of 6:16 or faster, 6:00 would be awesome, not sure if I'm there yet, though.

Average pace: 7:52

My first ever 5 mile race.  Went pretty well.  The weather couldn't have been much better for May.  The whole family went with me to the race.  Race was held at the USF campus which is also near where the Moffitt Cancer Center is located.  I warmed up for almost 2 miles with a few strides thrown in.  I had been trying to get myself feeling motivated, although was having a slightly hard time doing so.

I lined up near the front.  The wheelchair race started, then five minutes later the rest of the race started.  There is a guy, Matt,  that started running with our running group recently who was also at the race today.  He was going to go out at a 6:00 pace.  I knew that a 6:00 pace was going to be a stretch for me but I wanted to see what would happen.   Matt was way up in front of me.

First mile felt pretty good actually, and came close to 6:00 (6:01) according to my garmin, although it was slightly short of where the sign was, but not too far.  They had water at each mile marker which was nice.

Second mile I was still feeling pretty good and was in the 6:0x's for most of it.  Slipped off pace just a little bit but was still happy with a 6:11.  However, now I was way off from the mile marker and hit the lap button when I actually did pass the sign ( 0:21 ). 

 Third mile was slightly hilly, and I usually have a hard time with the middle miles it seems (6:32).  Sometime during this mile I caught up to Matt but he wasn't too far behind me.

Fourth mile I was able to bounce back a bit to a 6:20 pace.  I was feeling better about the race at this point.

For the fifth mile my legs were starting to burn a bit but I really wasn't suffering.  But somehow I let my pace slip.  I'm a little disappointed that I didn't push a little harder for the final mile.  At the end of the 4th mile I had been trailing a girl who I finally passed.  Then, there was no one in front of me (except for some guy who was very far in front of me).  Jenny and the boys were cheering for me about a 1/4 mile from the end and I tried to pick it up as best I could.   When I was about 20 feet from the finish line some guy cruised right past me, I sure wasn't expecting that, he must have really hammered it because I don't remember seeing him at and point during the race.

So, while I might have been disappointed a little bit with the last mile, I did accomplish my goal of going out at 6:00 pace and seeing what happened, and I didn't totally fall apart.

Ended up with 2nd place for my age group.  They had these polished rocks with the race logo and date as well as age group award markings for the prizes.

Matt was about 40 seconds behind me and ended up with 1st place male in the cancer survivor category.

After the awards we went to Busch Gardens since it was just five minutes away and we have season passes.  We found some things there to cool us off.

As the ride Sheikra comes down, it skims through some water and throws off a good spray, here it is just beginning to spray:

The people on the ride don't get wet, but if you stand near it you do get wet, it's a pretty popular spot with kids who want to get drenched:

**Official results posted: I was 2 seconds faster and moved from 26 to 20th place!

Went to the Y this morning.  Did 10 minutes on the bike for warm up followed by stretching and ball crunches then got onto a treadmill, did 3.9 miles in 30:40.

I walked outside and saw that it was just starting to rain, so I put my ipod into the car.  The rain was very light and stopped altogether just a few minutes into the run.  I did 11 strides, 25 seconds each with 1 minute easy between them, followed up with an easy run back.  5.14 miles total.

Average pace: 7:45

Went back inside and did some weights: bench press, curls, leg extensions.

When I went outside again to leave the rain was coming down in buckets, looks like I lucked out.

Once I got home, Jenny had me do a few more exercises from one of the running books (but I'm not sure which one).

Ran with Jenny around the neighborhood this morning.  It was easy day for both of us.  Weather was pretty good, hoping to squeeze out some more days of under 75 degrees.  Nothing of interest today.  

Average pace: 8:40

Tomorrow will be a new and different workout 6-8 "cruise interval" pace 1K repeats, plus warm up and cool down.  Should be interesting.

PM - did my Wii Fit yoga routine, almost didn't, glad I did.

Humid with a touch of coolness still left in the air.  Somewhat daunting workout this morning largely because I had never done this sort before.  Plan was to do about 2 mile warm up, then 6-8 1k repeats (6:16-6:24 pace) with 200m recovery between and then 3 X 200m, followed by about another 2 miles recovery (or whatever I needed to get myself back home).

Warmed up with Jenny before she took off on her 3 x 1 mile repeats on her schedule.  I was afraid I would be dragging, so I decided to try and and least do the first one a little bit faster, but hopefully not so fast it would wreck the rest of the workout.  That seemed to work out pretty well.  After the third one I kept on counting in my head, ok, 3 more "mandatory" ones then maybe one more if I could handle it.  The repeats I have done in the past have usually had longer recovery intervals between them, e.g. 800m recovery for 1600m repeats.  But, I guess that the shorter recovery periods is the key to this workout.

Here are the paces for each repeat:

6:13, 6:14, 6:16, 6:20, 6:07, 6:20, 6:17

and then the 3x200: 6:01, 6:01, 5:53

Average pace (overall): 7:43

Then, a little bit over two miles to get myself back home.  There are still more interesting workouts on this plan.

Nice and easy recovery run with Jenny.  We ran together the whole way, no splitting off or pickups or anything special.  Just a nice morning run.

Average pace: 9:02

This morning was my typical Friday morning easy run.  These almost always seem a little easier than the rest of the week.  Shortly after starting the loop around the neighborhood I happened to run into Joe who was also just starting his run, so we ran together.  It was good catching up with him.  Kept the pace pretty even and steady throughout the run

Average pace: 8:28

I'm a little worried about not doing enough hills, so I decided it was time for a trip up to Brooksville to run on the section of Suncoast trail which has some rolling hills, nothing too big but definitely enough to feel.

I was a bit disorganized this morning so I didn't make my goal of getting on the road by 5:30, it was closer to 5:45, which got me there just before 6:30.  One I got out of the truck it kept making this beeping noise like I had left the key in the ignition but I could see the keys were not in so I was thinking the electrical system was just misbehaving.  It was doing this yesterday also when I got to work.  Eventually, I noticed that the lights were in the "On" position rather than the "Auto" position.  Must have happened during the oil change yesterday.  I'm not sure why my battery didn't drain yesterday.  Turned off the lights and got on my way.

I started out really slow but not on purpose, about a half mile in I started to finally wake up my legs and finished the first mile at 9:38, then gradually sped up to about an 8:00 pace as I reached the halfway point. 

Since this was the latest I have ever started at this location, I was able to see more details that I usually miss in the dark.  Nothing too interesting, just different.  A big dog ran out toward me but was fortunately behind a fence.  Saw the usual rabbits and squirrels doing their morning routines.  Ran past a house with a goat in their backyard.  I saw a yellow diamond shaped road sign that had a picture of a bear on it.  I was a bit worried that it was for a bear crossing.  Luckily it was not, although there are supposedly some black bears not too far from this area.

The first other person I saw on the trail was a woman running in the direction toward me by herself, then about ten minutes later saw a guy, maybe they were running together.  Sometimes I don't see anyone running.  Saw a decent number of cyclists.  Looked for alligators in the ponds along the trail but did not see any.  One section of the trail, which passed through a fieldy looking section, had a big flock of dragon flies that I had to run through.  I thought I was going to run into some of them there were so many, fortunately they are probably the nicest insects you would ever want to run through (if you have to run through insects).

For fuel, I had 4 8 oz bottles filled with Accelerade (orange flavor) and I took two PowerBar gels (one chocolate and one strawberry/banana).  I had my iPod with me which I listened to for about 10 minutes early on but it died on me, so mostly no music.  I did get a lot of thinking done but unfortunately have already forgotten most of it.

As I was approaching the 15 mile point, I some how that I had done 16 miles and was looking forward to having only two miles left.  A bit disappointed when I realized I was 3 miles from the end, but got over it quickly.

Finally, I was done and satisfied with a good solid run.   Not everything went perfect, but it was pretty good run overall.

Average pace: 7:57

(1:14 first 9 miles, 1:10 return trip)

I drank a whole bunch of water and a soy chocolate milk.  Chatted with some of the cyclists.  I saw a guy run by with two women.  I sort of recognized the guy, then he said hi to me.  It was Dan F. who I hadn't seen for a while.  Chatted for a couple of minutes before he continued on with his friends, then I headed back home where there was a plate of delicious sourdough blueberry pancakes waiting for me!

Headed over to the Y this morning.  Warmed up on the bike, did some crunches on the ball and some stretching then got onto the treadmill for 31 minutes (3.9 miles).

Went outside and did another 6 miles including 10 strides, 8 in the middle of the run and then 2 and the very end.  Other than the strides, kept the pace easy except for the last mile where I picked it up a little bit.

Average pace: 7:39

Back inside and did some weights - leg extensions, bench presses and curls.

Nice, pleasant easy run this morning with Jenny.  Weather was decent, nothing at all to complain about.  Ran the usual routes around the neighborhood and golf course.

Average pace: 8:44

Tomorrow's run will include 4-5 (hopefully all 5!) 2K repeats

Plan: Tempo Intervals - 5 X 2km w/ 2.5 min jog between, 6:19-6:32 pace

A new workout for me, from the McMillan marathon plan.

This might have been the most pleasant morning this May, perfect since Jenny and I both had to do speed/tempo runs this morning.  We warmed up together for 1 mile easy, then she started her 7 mile tempo run.  I did the first mile with her (7:42 pace), then I started my first repeat.  They weren't so bad, not easy but not awful. 

Paces for each interval: 6:28, 6:22, 6:28, 6:26, 6:28

Followed up the 5 2k intervals with 3 X 200m w/ 200m jog between each one.

After that, joined back up with Jenny for the cool down to get back home. 

Average pace: 7:35

Wow, glad that is all over with!

We ran a little earlier than normal since I had to take one of our dogs to the vet for surgery - spleenectomy, which appears to have turned out to be successful.  We were all pretty worried about Barbie, even our youngest son who never seems to be worried about anything was worried about her.

Recovery run with Jenny.  Standard routes through the neighborhood, nice and easy with decent weather.

Behind on my blog, getting caught up, this is what happens when I don't keep up, the entries get kind of lame :)

Run by myself through the neighborhood and golf course.  Stretched out the legs a little bit t the end of the run.

Average pace: 7:49

Wii yoga in the evening to get loosened up for tomorrow's long run.

Long run at Clearwater Beach area with Dixie and a few bridge hill repeats at the end for fun.  We met nearby at 5:25 and rode down together to Coachman Park.  We were running at 6:00 sharp and set out on an easy pace.  We went up the Clearwater causeway bridge and then after we went down it we were talking to a couple of other runners and asking them about tips on the route.  One of the guys said he was going to run on that route and asked to tag along.  It was a beautiful morning with spectacular views of the Gulf and intracoastal waterway.

We headed south onto Gulf Blvd. and then crossed over the Sand Key Bridge.  Each of these bridges rose up about 75 feet above the water with a pretty steep grade.  There were lots of runners out, some by themselves and several groups of runners.  The guy tagging along with us, Greg, knew all the places along the way that had water fountains - a big fancy hotel on the beach that didn't seem to mind runners stopping inside, some beach access areas with fountains, and a community park building with a drinking fountain attached.

We continued down Sand Key until we got to Belleair Bluffs Road and crossed another bridge back onto the mainland. At the bottom of the bridge was another hill, not quite as high as the bridge but pretty good.  We went through Belleair and headed towards the golf course at the Biltmore resort.  Dixie told me to go on ahead, so I picked it up a little bit and continued north back to the Clearwater Bridge.  Ran down and back up three times before running back the rest of the way over it to get back to the parking lot.

Average pace: 8:16

Finally caught up with my blog!

10.95 miles, 7:54 average pace, mostly easy with 8 strides at the end.

My plan was to go to the Y for the usual split treadmill and outdoor run followed by weights.  I woke up at my usual time and was arrived there a little bit ahead of schedule.  Unfortunately, I didn't realize they would be on holiday hours today.  So, I turned around and went back home.  Decided to run out and back up Starkey Blvd since I haven't done that route for a while.  I was carrying one bottle of drink with me and figured I could stop near the Longleaf pool where there is a drinking fountain.

I started my run, felt kind of sluggish for the first few miles.  I stopped by the Longleaf pool but the drinking fountain was out of order so I changed my plan once again slightly to not go out so far and do a little bit more back inside my neighborhood.  It was sort of cool out and first but humid.  The cool quickly went away, but I was ok as long as I was near trees for shade.

So, after the first 3 miles I felt pretty good.  Went out until it was time to turn around.  Grabbed my drink bottle on the way back then headed back to my neighborhood where I grabbed some water from a fountain that used to not have cold water but today did (very good luck, bad luck, good luck kind of morning).

Finished up with 8 strides, 25 seconds each, which felt good.

It was nice to see how many people had flags out in observance of Memorial Day.