The Long Run

16.04@8:52

Weather reports looked fairly promsing. If I made it up to Brooksville by or before 7:00, it would be 71 degrees.  I did not quite make it there before 7:00, was actually 7:30, started running at 7:45.  Already looked like it would warm up quickly.  Used the bathroom which was roasting inside.  

Plan was 8 miles easy, 6 miles MP, 2 miles easy.  The 8 miles went well.  Went out to 7 miles, turned around, did one more mile and then started.  But the 6 mile start was right by my favorite bench, stopped there briefly to  gather up mental resolve, hit the gas and surprisingly was quickly at about a 7:55 pace.  Mile paces were : 7:58, 7:41, 7:45, 7:49, 7:44, 7:41

Then, was back at my car where there was some cold water waiting to top off my bottle.  Continued south for a mile then turned back to finish up the easy two.

Wasn't sure if I'd be able to pull off this run in the heat but managed somehow to do so.  5k race coming up on July 4th.  About to sign up for fall marathon, looking at Big Cottonwood in Utah.  Those downhill races are not a sure thing, but if you play your cards right, could be a BQ.

Walked 1.12 miles on the beach at Daytona

Logging this walk only day since part of the Runfit Runstreak which is about to wrap up. I've been more consistent about recording my runs (apart from the automatic recording by Garmin and then Strava).  Still some value in writing something, anything down about a run (or walk) that won't show up automatically.  

It didn't feel that hot out (often feels extra hot on Florida beaches).  

5.2@9:55 HR 129 bpm

"Bread and butter", Westlake Village, loops, 6 am (ish) start, getting in miles before Jessica heads to work (today for a full day at her dad's office, first time since the baby)

Lutz Independence Day 5k

Well, it was a pretty good race.  Not a step in the direction toward sub-21:00 that I wanted, and a break in the streak of races where all mile splits were under 7:00 pace, but overall average under 7:00 at least, and a new fastest split within a 5k in recent history - 6:41

Weather - hot and humid of course.  Warmup pretty good, 1.4 miles with strides where I could accelarate and exceed 5k pace.  Lined up at the start, saw Tommy B and Ryan and earlier saw Jacki W out warming up.  Plan was to go out too fast and try to hang on.  Race was sold out at 400.

First mile good, 6:41, then I seemed to be locked in around 6:55 during the next mile but it slipped a little and ended up being 6:58.

Then a huge slip , watch said about 7:30-7:33.  The people in front of me were slowing down.  A teenager stopped to retch at the side of the road.  I had to set my sights ahead and try and catch someone.  Slowly clawed my pace back and managed 7:12.  I'd lost the streak of hitting splits under 7:00 (RAP River was a close call but made it).

Maybe that first mile did me in at the end but still glad I tried.

Jogged a cool down of about 1.6 miles and then waited for awards.  I did not get one, but that's ok.  I can do better.  Age groups were 10 year increments. Ryan just managed third place with his 19:47.  I think fastest 50-59 year old man was in 18:30ish range.   Overall winner was 15:50.  Jacki won female masters.

This was the first time back at this race since 2018.

As I was walking back toward my car, a mom and daughter stopped me to look at my medal.  The girl was bummed she couldn't run this year because the race had sold out.  I missed this race last year too when trying to sign up two days before the race, I guess it's gotten pretty popular.  Maybe I'll go back to the Dunedin midnight run next year.

AM 3.65@10:15  HR 130 bpm

Out and back run from Trinity Blvd trailhead on Starkey Gap Trail.  Shortish run, then stop by my house to shower and change then over to dentist appointment (no cavities!)

PM 3.15@9:29   HR 132 bpm

Evening run with Daisy and Evan.  We opted for Longleaf neighborhood rather than usual route on bike path, it was still in the 90's and felt hotter in the sun, wasn't so bad in the shade.

9.01@8:21

Workout consisting of 4 x 1mi at 10k pace (approx 7:15-7:20) and 4x400m at 5k pace (6:55).

Happy with how this went, hit the paces and felt in control on each rep.

miles: 7:14, 7:13, 7:07, 7:08

400s 1:43, 1:36, 1:42, 1:37

Sort of jumping into Boston intermediate plan based on 3:30 marathon.  I uesd this plan 5 years ago for Jacksonville marathon but targeted 3:15 pace.  I often missed the paces on a lot of the workouts and ended up with a 3:30.  Hoping to train smarter, taget a 3:30 and get the 3:30.  Looking at early September marathons.

4.79@9:58  HR 127 bpm

Shorter, easy run, loops in Westlake Village.  Good HR for the pace

14.26@8:58  HR 136 bpm

Ran at Starkey Blvd, Longleaf, and a little into Starkey Park.  Kind of crazy mixed up run.  Was supposed to be 7 miles easy , followed by 6x(3min@10K, 2 min@MP), followed by a few miles of cooldown.

Started out fine, a bit muggy but seemed like I'd be ok.  Ran into Daisy and a friend heading back, I said I'd finish up the miles with her as part of my 7 miles easy.  She begin to take a walk break and then soon decided to just walk the rest and told me to go ahead.  As that was happening, the clouds were getting thicker and then rumbling started.  Ran for a bit more and then it got worse, but I was not far from my car so paused the run and sat it my car as the front rolled through, hoping the lightning would die down.

It got better, so got back out there, headed north on the bike trail to finish up the easy miles (about 2.5 to go).  Finished those, but stopped for a few seconds to take a gel then started going again.  Then a car pulls up alongside me.  It was Sean and Jenny, seeing if I was ok (rain had started again).  I said I was fine and was going to try and get through it in case the heavy rain came back. 

Got going again, legs felt slow, had trouble accelerating to 10k pace.  I had the workout programmed into my watch which has been helping me a lot recently.  (needle inside pace range helps me not focus on exact number while still getting a general idea if I'm in range).  As I was starting the 4th rep, saw a text message come in from Sophia's dad (but thought it was Sophia at first).  Saw another text come in (but really it was just the first one again).  They were trying to get a hold of Jessica, so I tried calling and texting.  

Finally, for the 5th and 6th rep , things were smoother and I was able to speed up and slow down to where I needed to be.

Next mile was easy , then picked it up again to MP average for another 2.25 miles. (the two minutes of MP pace during the repeats were slightly faster).

Finally finished the run.  It was not the smoothest, and I didn't hit all of the speed paces but oh well. Maybe a little bummed I just couldn't knock out the run with no issues (beyond the ones I couldn't control).  Maybe a let down since Thursday made it feel like all of the pieces would just fall together.  Still haven't signed up for the race yet, need to pull  the trigger to make it more real.

So, it turns out, Sophia's dad had forgotten her duffle bag when they headed up to North Carolina/Georgia.  Jessica was able to get it and brought it to FedEx (would get there on Wednesday).  Sophia had been doing a woods camping portion so just had stuff for that.  Jessica talked to her on the phone and she was kind of distraught.  I said something to Jessica that she could've just driven her stuff up there.  She'd thought about it but once I said it , took the idea seriously.  (Did not think she'd still want to since bag was on its way up).  Anyway, now that the idea was out there, took on a life of its own and just after 8:00pm were were on the road.  Made it just over half way, stopped at a hotel, slept about 5 hours, on the road again.  Saw Aubrey at checkin then dropped off Sophia's stuff.  Couldn't stay long.   

Since we were up there, stopped by Amicalola Falls (finish area for Georgia Death Race).  Had lunch at the lodge, then saw the falls, walking a little over half way down the stairs that go down to the bottom (425 steps altogether).  Let baby play on playground for a bit then back on the road just after 2:00pm, smooth sailing on way back except a few pockets of traffic in and just past Atlanta

5.6@10:33 HR 128 bpm

It was pretty hot this morning and of course humid and didn't think I'd have a good run with the weekend travel, but it was ok more or less.  Ran from Foxwood doing the old t-shaped route. Had some time to throw in a load of wash and take Stella out for short walk.

7.11@10:14  HR  127 bpm

Over 7 miles finished before 7:00 am.  Slowly getting better at the early start.  Two full loops and some up and down the street in Westlake.  Kept heart rate in check to make this an easy run instead of an "easy" run.  Got to feel the "magic hour" when the stagnant feeling humid air gives way to a slight breeze as the sky starts to lighten but sun not quite up yet.  Lows are not quite getting out of the 80's

Hill repeats tomorrow.

AM 8.02@8:08  HR 145 bpm

PM 3.03@10:11 HR 118 bpm

I think that went a little better than expected, although I really should have done all 12 reps, but for the time I had, 10 seemed reasonable.  In the hotter weather, while it is still early I can at least wrap my head around doing shorter repeats vs doing longer tempo runs later in the morning.

Plan (modified) - 2 mile warm up, 10 x 400m x 2, with 10K pace going uphill 400m, 45 second rest, MP going back downhill, minute and 30 second rest, repeat.   Then do at least mile coold down.

Pace goals - 10K is 7:10-7:20, MP 8:00 or a little under

Up/down paces: 7:12/7:44, 6:52/7:40, 7:04/7:36, 6:52/7:40, 6:44/7:40, 6:48/7:36, 6:56/7:44, 6:48/7:40, 6:52/7:40, 6:40/7:32

I thought I'd be barely in the 7:10-7:20 window, focused on what I thought that effort should be but actual pace a little faster.  Downhills felt comfortable and in control.

After 6 repeats, ran over to nearby fountain and washed down a PowerBar Gel, then did remaining 4.  I felt like I couldv'e knocked out two more without the pace falling but I was out of time.   This workout was a confidence boost.

In the evening, went to Starkey Park for a quick trail run with the hump day hustle group.  We did a short loop in the woods then had to run past the field a bit away from the cars so we'd get three miles.  Although it was still pretty warm it somehow felt reasonably nice.  Surprised how well my heart rate did with just 118 bpm for a low 10's pace

8.12@10:18  HR 132 bpm

It was 84 degrees and soupy at the start of the run, partly cloudy which did help and a breeze here and there.  A couple miles into the run there was a light sprinkle that helped make it feel cooler.  Ran on Starkey Gap Trail, first going north for a mile from the Trinity Blvd trailhead, coming back past the car then going out about 0.75 miles on Robert Trent Jones to corner of Little Road, then back until heading south down the trial to just past the bench before turning back.  Felt pretty good overall.  4/1 Run/walk the whole way.

5.17@9:56   HR 127 bpm

Couple loops inside Westlake Village.  Started just before it was light.  Felt good going easy, did 4/1 run/walk as typical of late.

14.09@8:10   HR 159 bpm

Goal to start before sunrise, just made it.  Running goal was 2 mile warm up 10 miles at marathon pace (with faster finish) then two miles cooldown.

Made it to Longleaf a little before 6:30.  Several people were starting their runs, just finishing or stopping by their cars midway through.  Tried not to dawdle too much and beat sunrise by maybe 10 minutes.  Headed north, turned right into Starkey Ranch, just before two mile warmup was done took a gel, went a little bit more in the same direction as I shifted to the faster speed before turning around.  Headed back toward Starkey Blvd, then north until inside Starkey Park and a little ways in there so I'd finish the 10 mile section before getting back to my car.

Got onto pace OK, and able to hold it and even speed up a litte the second half.  It was a bit warm but still early enough to avoid most direct sun.

Paces were: 7:56, 7:51, 7:46, 7:46, 7:49, 7:46, 7:49, 7:39, 7:40, 7:36

Heart rate up to 175 for the last mile, so not sustainable for a marathon, but hopefully keep it lower with a more consistent pace and cooler weather on race day.  However, the average pace would be enough to squeek by with 3:35, so that's a good sign.

Good to get it all done despite the summer heat.  Easy easy days are helping.

5.03@9:58  HR 130 bpm

Quick (but easy pace) 5 miles in Westlake Village, started a little bit later for an "early" start, 6:20 am, but still nice to start pre-dawn.  I did 4/1 run/walk except the last mile I skipped the walk breaks trying to finish up.

Although just before sunrise, it was 82 degrees and humid, "nice" for summer is anytime the start temp is under 80.

I signed up to run Deseret News Half Marathon next week for some downhill running practice to gauge how I might fare at Big Cottonwood in September.

10.16@8:17

2 mile warm up , then 5 x 1 mile @10K pace (target 7:00-7:15 range) with 3 minute easy jog between, then two miles cool down.  I'd programmed my watch for this workout by updating a previous 4 x 1 mile workout but the changes didn't take, but I was just able to run the 5th repeat as part of the "cooldown" since the default lap is 1 mile. 

I was being indecisive about where to run with choices being: 1. In Westlake Village where I'd loop around on slighly rolling small hills, 2. Starkey Blvd near Longleaf where it is flat and the tall trees block the morning sun, or 3. Starkey Gap Trail which is flat, more open and I've had some workouts there where I didn't quite get on pace.

I chose Starkey Gap trail because the clouds were darker to the north.  Ran two miles south for the warm up, then farther south with a turnaround, and then kind of back and forth until ending back north where I stashed my water then heading south for the last one.

Things went pretty well, hit my paces with last three being a little too fast.  Took a PowerBar hyrdogel after the first repeat (watery enough "gel" you can take without water).  Splits: 7:10, 7:06, 6:58, 6:54, 6:52

Felt good considering the 79 degrees and 89 percent humidity, cloud cover helped, very few drops of rain, the thunder stayed to the north.

AM 4.13@9:53   HR 132 bpm

One loop and a little bit up and down the street in Westlake Village.  Got a little greedy with pace so heart rate a little bit higher than it should've been, but still not far from easy.

PM 4.15@10:26    HR 131 bpm

Ran with the Hump Day Hustle group in Starkey Park on the off road trails.  Group consisted of Daisy, Evan, Sean and myself for 4 miles.  Daisy's son joined us for first mile.  It was still very hot, in the 90's and a bit higher humidity than last Wednesday night.  Daisy was pushing the pace a little, fortunately Evan was hanging back, took a couple walk breaks on way back.  Storm was approaching so felt a few walls of cool air wash through mixed with the hot air.  Fortunately storm was a little ways off.

8.06@8:11    HR 159 bpm

Warmed up with 2 miles easy pace then did 4 miles with goal pace between 7:22 and 7:38 (ended up with 7:23 average) or half marathon goal pace.  Really would be happy now with a 1:40 half (a few seconds off that would be nice as well "one thirty nine and change" ).

7:28, 7:26, 7:19, 7:19

Happy with the results because when it was time to go faster I was able to do that without having to struggle to get on pace and was mainly mental to keep on pace.

Forecast for Monday's race looking a little bleak but might be ok depending on how cool (or less hot) it is at the starting line.

5.13@10:32 HR 129 bpm

Another easy day.  Two loops inside Westlake Village with intention of going "super easy" but ended up just being easy which is still good.  A little bit warmer and more humid today but did the job  (today 82 degrees/feels like 89, yesterday was 76 degrees/feels like 82)

16.17@9:16

From the Longleaf church, up Starkey Blvd, into the park.  Stopped by water fountain near bathrooms very quickly (kept the watch running), back out to the trail until out 8 miles, then retrace the route back.  When stopping by the fountain, stopped my watch this time and said hi to some of the Striders hanging out there after their run.  Group is kind of splintered these days but some of the originals were there.  Cindy asked me if I'd ever do the donkey race (could be fun, you race next to a donkey carrying your stuff out on some trail).

Picked up the pace a little on way back.

Run was long enough to be long but a slight cut-back from the scheduled 18-19 miles on rolling hills.  Want to be semi-fresh for Monday.  I'm not sure the last time I did a Monday race where I still did a weekend long run.  Maybe good marathon simulation?

Deseret News Half Marathon - 1:41:48  2nd Age Group (55-59)

Perfect race for testing my fitness and downhill legs, plus since running the full marathon here in 2010 have been wanting to come back each year.  I've been getting close to signing up for a "last chance" to qualifiy for Boston and was thinking about Big Cottonwood in September.

Weather forecast during the week was not looking so good with heat advisory warnings and based on some forecasts showing a low as high as 79 degrees (but for Salt Lake City, but not sure how much the extra elevation would buy me).

I kept my full training schedule of running including a long run on Saturday, no taper for this race. I knew that could affect my time but hopefully by not that much.

First goal, make it to the start line.  My hotel was just a couple miles from the buses, got there in plenty of time and made it to the start line with almost an hour to spare.  Warmed up with some easy jogging and a couple of strides.  My garmin watch decided to tell me that I'm now acclimated to 2632 feet, wasn't sure if that was helpful or not.  Fortunately, I know there altitude doesn't bother me on the downhill and there would hardly be any uphill on this course.

Miles 1-4, a little harder than I thought (7:49, 7:36, 7:41, 7:45)

I was right in front of the 1:35 pacer at the start, let him go by me.  Thought with the downhill and excitement I'd have to slow myself to keep from going too fast.  Nope.  Looked at my pace, around 8:00, slowly picked it up.  Thought I'd take it easy until fully warmed up but thought should do at least 7:45.  Going into this race, I thougth if I felt good and locked into a pace that was "too fast" I'd just hold onto it as long as I could.  Instead I was putting into some effort just to make sure I'd be under 8:00 pace for the race.

The 1:35 pacer was now way ahead and just ahead of me now was the 1:45 pacer with a small group running around and behind her.  I wasn't sure the pacing strategy, what was correct?  I figured I'd wait a little but at the very least for now I'd follow along.

Miles 5-7 , good times! (7:36, 7:31, 7:32)

I think sometime around mile 4 or so there was a water stop, the 1:45 group kind of evaporated and it was just me running near the pacer.  Then suddenly I felt better, maybe there was something in the water.  I started running faster and it felt easier.  I was cruising to an average pace that could take me under 1:40

Miles 8-10 , lows and high (8:02, 7:26, 8:06)

And just like that the good times were over.  All of the sudden the race felt like it was over.  Going into the race was not at all worried about mile 8, but I should've have a plan for it.  On paper, it's another downhill mile with net 60ish feet of downhill, but it flattens out and there's a little stretch of uphill, this is all after running 7 miles of downhill.  But, then the course starts dropping again and suddenly I felt the best I did all race, now I can just hammer it home!  Mile 9 was my fastest but the momentum did not carry through mile 10, slowed down again to my slowest mile.

The watch can't make you run faster and maybe it's better not to look at all, but I had my watch on average pace.  Maybe lap pace would've been better and maybe I could've given myself a psychological boost if I'd rallied and run mile 8 at 7:59, and maybe I could've stayed under again for mile 10.

Although mile 10 was slower I knew I could at least keep my overall average under 8:00.

5k to go 11-13.1  (7:46, 7:49, 8:03, 0.15@7:07)

Miles 11 and 12 I was sort of hanging on but doing ok, not losing any ground on the sub-8:00 goal.  I should've been more pumped up for the 1 mile to go and in hindsight wondered if I had lap pace would mile 13 be sub 8:00?  Going into the race, mile 13 was the only one I had worried about as the only mile with net uphill (although such a small net uphill it's really just flat.  On the other hand, with mile 13 done and on the final straight stretch, pace didn't matter.  I could see the clock still had 1:41 and I could make it in before it hit 1:42

Shortly after finishing got a congratulations text and found out I was second place age group (turns out first place was only about 25 seconds faster).  I hadn't even considered age group.

As a predictor race, 3:35 marathon is within the realm of possibility.  As for the downhill, legs held up ok and I reeducated myself on the feeling of running flat and/or a little uphill after running downhill - "the monster" that can appear 2/3 to 3/4 of the way through the run.   I didn't crush the run, so certainly not overconfident, but I didn't bomb it either, it was a pretty good race and of course the scenery was amazing and running along the parade route was great too.

2.68@10:57  HR  117 bpm

Ease back into it.  Flight delayed last night, in bed by 1:15.  Glutes a bit sore but quads good.  One smaller loop inside Westlake Village

AM 5.12@10:53  HR   125 bpm

Farther than yesterday and just a little bit faster.  Out and back from my house onto Starkey Gap Trail south.

Andy rode with me to work. Truck died, transmission quit, after almost making it to 20 years time for a new vehicle.

PM  3.33@10:48  HR 126 bpm

I ran the humpday hustle 3 mile route by myself.  Although no one else showed up I had to be in the area to drop Andy off after work so figured why not.  Easy paced run/walk

5.05@10:05    HR 127 bpm

It felt a lot cooler this morning even though 78 degrees with feels like of 83.  Earlyish morning just before dawn run, two loops inside Westlake Village before Jessica had to go to work.

14.62@8:19

Workout/long run, 2 x 5 miles @ goal marathon pace.  Missed my plan start time by about 45 minutes, which really should've been 30 minutes before that to catch the dawn.  But fortunately, for end of July in Florida, 75 degrees and some cloud cover was as good as it gets.  

2 mile warmup from my house to SR54 and the corner of Starkey Blvd, 5 miles takes me up Starkey Blvd and into the park a little over a half mile.  Shortly into the first 5 miles  I stopped for some reason, don't remember exactly why, got going again and finished off the first 5 miles with splits: 7:56, 7:52, 7:43, 7:46, 7:55

5 minute jog with about 4 minutes farther into the park before turning around for the last minute.  Took a PowerBar hydrogel.  Got going again, did just over a mile and stopped again.  Ok, so not the perfect workout, but don't scrap it , just do the best you can so got going again with plans of running the remainder straight through, but didn't, one more stop.  I hate doing that, but still it's time on feet and all that.   Partially out of frustration I went way faster on the last mile which was good and bad, still had plenty in the tank, good, but also bad that I didn't just stick to a steady pace that I could hold.

2nd 5 mile splits: 7:57,  7:52, 7:50, 7:46, 7:18

This workout was part of a plan but its been modified this week, was supposed to be Monday - workout, tues - easy, wed - easy, thu - easy, fri - off/cross train, Sat (today's workout), Sun - 8-10 easy

But  with weekend stuff going on, moved Saturday's run to today on a week where Monday was a race

8.13@9:43  HR 132 bpm

Did the long run yesterday, today schedule called for 8-10 miles, earlyish start at about 7:00 am, somewhat comfortable weather for Florida summer.

A couple of full loops around Westlake Village and then one shorter loop.

Got on the road (a little later than planned) to head up to north GA to spend a few days at the camp where Jessica's kids go and for her to work a few days as camp nurse and where I'd attempt to do some remote work and the little one would attempt to do camp activities with the other "day campers" (children of staff too young to sleep in the cabins).   

Drive was pretty good until we hit some Atlanta traffic, maybe 15-20 minute delay, check engine light went on.  Booked a room at Amicalola Lodge, much cheeper than staying in Helen (camp checkin not until Sunday).  Checked into the lodge, then tried to move the car but battery dead.  Waited a bit, turned off all accessories and fortunately got one turnover.  Got lucky again the next morning, able to drop Jess off at camp and I got a new battery before joining back with her.   Were going to hang out a little more at the lodge if the battery wasn't an issue and I was going to tackle the 415 steps to get to the bottom of the falls (also is part of the course on the GA Death Race).

Day off running.  Did some walking around camp trying to figure out where I'm going to do my runs.  Could leave camp but would have to sign in and out, easier just to stay on the grounds, need to have run finished by 7:30 each morning before Jess starts her shift.

Enjoying the slightly cooler weather vs FL

5.02@10:31   HR 125 bpm

Camp loop is about 1.2 miles, did 4 loops then a little back n forth to get 5 miles.  About 500 feet of climbing, nothing too serious but definitely not Florida.  Camp road is packed gravel.