The Long Run

5.13 mi, 45:55, 8:57 avg

After last week, where I only ran 5 miles and probably overindulged more than I should have (but I did do a lot of walking and climbing!), today's run was better than expected.  Westlakd village run, down Lakeview Drive to Nebraska Ave for a bit then onto less busy Pennsylvania Ave which has a few small rolling hills.  Then turned around the way I came.  Last mile was 7:46, bringing my overall average just below 9:00.

6.49 mi, 58:00, 8:56 avg, elev gain 120 feet

Ran a similar route to yesterday but went out a little bit farther on Pennsylvania until I hit the Pinellas Trail and ran south a little bit.  On the way back took a longer way on Village Way back to Lakeview.  Felt pretty good overall, second good run in a row.

Lutz Independence Day 5K

I'd wanted to do this one for a while and thought it would be a good chance to see if I could improve a little over my last race.  Before the race it almost felt cool, but after warming up realized it was going to be a warm one.

First mile was pretty good, coming in at 6:40 it was nice to not be struggling to stay just under 7:00.

But, the next two miles started to go that way, with second mile at 6:51, but still better than RAP River 5k.  Third mile I felt like I was really slowing down but somehow managed to get a little bit back and then had a pretty good kick.  Managed first in age group and felt like it was a step in the right direction back to sub-20:00

5k's sure are hard.

Fun morning though.

6.05 mi, 56:50, 9:23 avg

Ran in Foxwood with Joe and Jamie, 6:45ish start time.  Usual route from neighborhood and along the golf course.  Pretty nice 75 degree weather.

3.35 mi, 31:02, 9:16 avg, elev gain 79 feet

Shorter run this morning.  First, ran a little over 2 miles easy.  Stopped back at the house before Jessica left for work.  I was going to drop off Aubrey at a friends house on the way to work so didn't want to be far from the house, so ran some 20-25 second strides up and down the street near the house, ran 7 of them, missed sub-6:00 on a couple of them.

Glad I added in some strides, made the run feel a little more productive.

15.15 mi, 2:22:53, 9:26 avg

Ran from home, kind of a late start at 8:26 by the time I finally started my watch.  Earlier in the morning it had been raining pretty heavily with enough lightning to keep people in bed longer (like myself), although probably would have been safe to start running about 7:15 or so rather than almost 8:30.

Left from my house with a 20oz handheld filled with gatorade, out to SR54 then onto Starkey Blvd.  There was a little bit of coolness left over from the rain which made it feel not so bad at first.   I had a slow first mile (11:02), and then was in the 9:00's for most of the run except for 3 of the miles which were in the 8:50's.  

I'd wanted to get enough miles to make it over 40 miles for the week.  So, I decided I'd run out a little over 7 miles which would take me to the park shelter where if nothing else there is a water faucet with water that is not ice code or delicious but manages to do the job of water.  As I approached the park entrance I saw Craig and Diane heading south (had just seen Tom and Jenny a little bit before that).  They said they'd leave the drinks out for me.  So, I turned around at exactly 7 miles (or pretty close to exactly) without reaching the shelter and the ok water.  Detoured to Diane's house and refilled 20oz with gatorade and drank one bottled water along with a gel.

Started out again, felt ok at first but then started getting tired legs.  Stopped at the bridge to stretch a little bit before continuing on until reaching the Circle K.  I had a soggy $5 bill on me, so went in and bought a polar pop, lots of ice, powerad and mountain dew.  Quite refreshing and did the trick to get me almost home.  A little bit after hitting 15 miles, with still about a half mile to my house, decided to just walk it in.  I'd already done more than the 14 and would have over 40 for the week.  A little walking would not hurt.

Felt kind of wiped out for most of the day.

For dinner, later that night,  had the "di parma" pizza at Fireside Pizza in Palm Harbor (prosciuto and arugula) - no problem finishing it.  Jessica was out with Amy (from Ohio) who was visiting for the weekend and doing their girl's night out, but met up with them after dinner for one drink at Peggy O's.

2.11 mi,  19:04, 9:02 avg

Ran from the house to the gate, past my house again the other way and then back.  The last 0.11 was 6:29 average.

This was basically a "better than nothing" run.  Still felt a little bit beaten up from Saturday but didn't want to skip.

3.33 mi, 31:52, 9:34 avg

A little more than yesterday, ran from the house to just past the golf course water fountain that I don't use anymore.

7.03 mi, 1:09:54, 9:57 avg

3rd Foxwood run in a row this week.  This time ran with Jamie (although there was a slight chance of Joe but he would be a no show today - sometimes he sneaks up on us when it looks like he's not going to show up).  Did the usual t-shaped route.  Ran back with Jamie towards her house and kept going on my own the long way around the loop back home to get a little more distance.

6.25 mi, 56:51, 9:06 avg, elev gain 115 feet

Out and back run from Lakeview house, through south entrance of Westlake, 18th street, Pennsylvania Ave and over to the Pinellas Trail.  Ran through Pop Stansell Park (but didn't stop at the pier), got a drink of water from the fountain then headed back the way I came.  First mile was 11:18, last full mile 8:01.  

81 degrees at the finish.

4.49 mi, 41:18, 9:12 avg

Ran Stella around the block, going slowly at first and then picking up some steam.  Had not run Stella for a while, she really enjoys running and is pretty good on the leash.

Dropped her off at the house, and then ran out and back to the gate but took a detour through the last side street before the gate and then through the parking lot where Brick Oven is and then swinging by the bridge action on the way back.  Finished up with three strides to see what the fastest pace I could hit - 4:42. 

11.27 mi, 1:47:36, 9:33 avg, elev gain 168 feet

Ran with Joe and Jamie in Palm Harbor.  We stopped by Joe's office on Alt 19, then cut over on Oceanview to the Pinellas Trail and ran north to Klosterman before turning around.  We stopped and said hi to the primates at the primate sanctuary.  Continued on and stopped for bathroom break at Wall Springs Park.  Then Wall Springs Park south with plans on running to Pop Stansell Park but turned a little early onto Pennsylvania Ave, left at the Y and took the cut through back to Westlake.  

Joe stopped at the house and took Stella for a walk while Jamie and I ran about a 2.5 mile loop in Westlake.

There was much stopping and sight seeing but it was kind of warm and humid so not a bad day to take it easy and still get some miles in.

5.53 mi, 47:48, 8:38 avg

Ran in Foxwood/Foxhollow area, t-shaped route.  Solo run - had texted Joe and Jamie last night but they could not make it.  I felt better than expected.  The run started out slow, like they've been doing, but first mile was not as slow as usual (10:25 this time), next 4 miles between 8:00 and 8:52, and then homestretch from the gate back to my home at 7:04 pace.  Was not looking at lap pace or instant pace while running but just the overall average.

By the time I finished, was no longer trying to run "easy", but most of the rest of the run felt like I was not pushing it (ok, maybe mile 5 was slightly pushing it).

Temperature was about 79 degrees.

Made it on time to 8:30 dental appointment to get the crown on my dental implant recemented.

6.19 mi, 53:03, 8:34 avg, elev gain 118 feet

Ran a short loop near my house, and then headed out the south entrance of Westlake Blvd to Nebraska, then cutting over to Penn Ave to get out of the traffic, then through downtown Palm Harbor to Pop Stansell Park (near the water) where I stopped at the fountain before turning around, heading back the way I came except taking the cut through near the Y back into Westlake until returning home.  After I looked at my route on the map and seemed to draw a cartoonish looking dog.

My first mile was not the usual sluggish 10:00-11:00 range but a relatively faster 9:09, followed by next 4 miles in the 8 minute range with last full mile at 7:49 pace.

Not a bad run - felt good, saw the water, and drew a dog

5.47 mi, 42:20, 7:44 avg, elev gain 101 feet

The goal of today's run was to not have a slow first mile - i.e. not 10 or 11 minute pace or high 9:00's but low 9:00's or faster.

Warmed up a little bit, and started on a very slight downhill, which quickly sloped back up, was in the mid 8:00's until finally finishing first mile in 8:12. 

I was running a loop through Westlake, which has several rolling hills, decided I'd run the loop twice which always feels tough on any course with any kind of hills when you know you have to run them a second time.  But, I managed to slowly get faster each mile and run the second loop faster than the first.

It had been raining earlier that morning which had cooled the temps a little bit, and fortunately enough clouds were still around to keep it from heating up too much.

Overall, the run was much better than expected.  Once the goal of the faster first mile was met, it was easy to stay on pace.  Still followed a similar pattern of getting faster but without a much slower first mile to bring down the average.

The hills and the little bits and pieces of speed work have been helping to keep me out of the usual ruts.

7.15 mi, 1:05:28, 9:09 avg

Ran with Joe and Jamie in the neighborhood, usual t-shaped route along Fox Hollow and Champion's Club neighborhoods.  I finished up with loop around Foxwood, taking the long way home.

Packed up and dropped Stella off at the kennel for the long weekend away up to Rochester and Thousand Islands with the boys.

9.04 mi, 1:19:38, 8:48 avg, elev gain 140 feet

Ran in Webster, NY from my brother's house.  Made my way over to the Hojack Line Trail (rails to trails) - grass gravel and dirt, ranging from double track down to single track.  Ran out to the end of trail where it crosses Lake Road on an old train bridge.  It was a nice 68 degrees at the start and a still not too bad 75 degrees at the finish.  Ended up going a little bit farther than planned, but really wanted to run out to the end of the trail.   So, on the way back I shortened the return trip a little bit.

Had lunch at Nick Tahou's and stopped by the Genessee brewery and had some samples there and enjoyed the view of the falls.  Headed back to Jim's house and headed out a little bit later to visit Seabreeze amusement park to ride the Jack Rabbit and several other rides and finish off the park visit with an overly large orange float.  

Then, back to Jim's house and celebrated his birthday.

11.8 mi, 1:39:05, 8:24 avg

Another run in Webster, NY, another cool (compared to Florida) morning with 68 degrees at the start and 72 degrees at the finish.  I also had a fun goal today - run from my brother's house over to my old house where I grew up (parents sold it in 2008 to move to FL).  Took Klem to Holt Road, and then got on the (new for me) 104 bike trail and took that to Gravel Rd to Cherry Hill Lane back to my neighborhood.  I stopped and took a picture of the old house.  The "new" people have a pop up camper parked in the side yard.  We also had one parked there from about 1978 to 2000.  It's almost like it is back.  Knocked on the neighbor from across the street and waited for her to answer.  Her neighbors were out and called out to me a friendly/what-are-you-doing-here "can I help you?".  Told them who I was and where I grew up and they were nice enough to give me a run down on who was still here and who had moved.

Got going again with a loop around the block before heading back the way I came.

After yesterday's run which was a little longer and faster paced, wasn't sure how I'd do but apparently I did ok with a faster overall pace then yesterday and a faster last mile.

Got back to Jim's house, showered and got ready to head up to 1000 Islands.  Brian drove and we stopped at Charlie's for lunch for a Charlieburger (of course!). They had Loganberry juice at the fountain drink station. 

Had a nice drive up, said hi to my parents then I took the boat into town with the boys for dinner and strolling around.  Brian and Andy played chess on the giant chess board near the docks.  Alex Bay is pretty much the same year after year but I miss Van's Marina with their "Sun and Fun Shoppe".

3.22 mi, 30:29, 9:28 avg, elev gain 95 feet

Short, easy paced run on Wellesley Island, NY.  Some small, rolling hills on out and back run from my parents cottage to just past the bridge near the golf course.  Nice morning.

After the run we went to the golf course at the state park on the island, finished 7 out of 9 holes (we are all pretty bad except for Brian but it was still fun).  After golf, had ice cream at "The Guzzle" in T.I. Park.  Back at the cottage, did a little bit of kayaking then grilled hot dogs and sausage on the grill (my Dad made salmon for himself, my mom, and Thomas).

Headed back to Webster with Jim and the boys after the late lunch/early dinner.  Ran into some rain but made it back in time for Thomas to get his second run in for the day despite the rain.

The long weekend went by way too fast.

6.65 mi, 1:01:57, 9:19 avg

Back home in Florida.  Ran with Joe (no Jamie today) in the neighborhood.  Back to warm and muggy, but not too terrible 77 degrees.  

7.12 mi, 1:02:36, 8:48 avg

Ran at Longleaf with the Striders - first time on a Thursday in quite some time.  I had forgotten how dark the bike trail is so didn't bring a headlamp or hand held.  So, first few miles were kind of slow but was able to pick it up once I hit the lighted streets of Aristida.  Approaching the turnaround, I decided to play "beat the 9:00 guy".  Ran by feel and looking at the overall average as it ticked down.

Was nice to visit with some of the Striders - Karen, Tom, Lauren, Clarke, Cindy and some others.

6.08 mi, 49:00, 8:03 avg

Ran from home and made my way over to the new, not quite yet opened section of trail.  A bit warmer by the time I started (81 degrees).  Today's challenge, was not starting out slow.  So, warmed up a little and was determined not to do 10:00 or 11:00 for first mile, but able to do 8:36.  Then, after that was on a roll and managed to get a little faster each mile, with last two miles at 7:54 and 7:29.  So, with the not too slow first mile, the average was a little faster than average, although not quite a tempo run.

I was a little afraid my streak of good runs would be over after the trip but the last two days were pretty good.

13.51 mi, 1:52:46, 8:21 avg

Pretty good run this morning, despite the later start (about 8:00 am).  Goal on today's run was to not start out slow (somewhere in the 8:00's) and get all the miles in between 8:00 and 9:00.  Almost did it with one mile at 7:45 and one mile at 9:09 when the heat was starting to get to me (but picked it back up for the last 1.51 miles after the 9:09).  Ran from my house, out to 54 to Starkey with a stop at Diane's house (she had just taken down her "lemonade stand" but she still had some cold stuff handy - after I knocked on her door).  Ran to the end of Aristida neighborhood and swung by her house to grab the drinks I left there.  Made one more quick stop at Circle K and got a 32 oz drink of powerade and lots and lots of ice, just what I needed to cool down and make it home the last two miles.

Again, not really a tempo run or even a marathon pace run but just something to get me out of my slow start rut.  Slow start is not always a bad thing but being in a rut is not.

Should probably add some quality runs back in but would be a good idea if I had something on the schedule to train for - that usually helps!

5.04 mi, 44:44, 8:52 avg, elev gain 69 feet

Was not expecting much from this run other than to at least get in a few miles.  Ran in Westlake, heading south down Lakeview, right on Westlake Blvd then right on Nebraska, then down 19th Street.  Made it to Palm Harbor MS and thought about taking a lap or two on their track but chickened out due to the "No Trespassing" signs, although the open gate was tempting and I have heard that you can use the track.

Anyway, headed back the way I came, picking it up a little bit each mile but never feeling like I was past the "easy pace" zone - except for the last 0.04 miles sprinting up to the top of the little hill where my house is (6:34 pace).

8.87 mi, 1:09:53, 7:53 avg

Finally, a planned tempo run.  The last time I did something close to a tempo run was at the end of April when I was determined to run 10k distance at 7:00-7:10 pace range.  That run was very hard and turned into 2x3mi repeats (big break halfway through).  Today's goal was just 4 miles at 7:20 or faster.  Ran from my house to SR54 to Starkey Blvd.

Started the tempo portion and wanted to quit about a 1/4 way into the first mile, decided that wasn't going to happen.  Soon forgot about how hard it was and kept going until finally finishing the first mile.  Then one more mile out and then turning around.  Picked it up the last mile and made it under 7:00 pace.

Splits: 7:08, 7:04, 7:01, 6:50

Today's weather was a few degrees cooler so it felt pretty tolerable.  I still have a ways to go to get back to where I want to be but it felt like one step in the right direction.

Stopped for my stashed gatorade at the little church, ran a little bit slower for that mile but picked it back up for the last 1.5 miles at about a 7:20 average.