The Long Run

Planned no running day.

Biked to the Y.  Did some core work and weights then biked back home.

Longest run so far since marathon planned for tomorrow. 

I bought a new pair of Brooks Glycerin 6 on Thursday so I used those today. I went to Starkey park and got there just ahead of the official 6:30 opening. I thought I was doing pretty good getting there early but the parking lot was already almost full. Lots of people trying to beat the heat. Keith, Dixie and some others had already left for their ten mile run. Eric and Mike were getting ready to go out for 12 but they were going to do a faster pace than what I was planning. So, I headed out a few minutes ahead of them so I could start out slowly and then run with them for a bit once the caught up to me.

It was just barely still dark when I started, first mile was slow and a little bit faster on the second mile. By about mile 4 I was just under an 8:00 pace when Eric and Mike caught up. I stuck with them for about a mile at a 7:12 pace. I then let them go but kept them in sight. They got to their turn around point and I kept going. The sun was still low so not too hot yet but the humidity was kind of tough, there was a low hanging haze in the air. There were large puddles across sections of the bike trail. Ever since I have been running here I have seen the signs saying that the trail was kept low to preserve nature so it might flood but had never seen flooding before. I was able to go around most of them except for one that I had to go through.

I finally was approaching the turn around point just before it got too hot. I thought it would get worse but it actually stayed about the same due to the partial cloud cover. By mile 12 I was feeling a bit over heated so I stopped at a water stand and doused myself with the cold water (for which I am extremely grateful that the trail provides cold water). Pace was bouncing around between just over 8:00 and just under 8:00 for most of the second half of the run.

Average pace: 8:01

And finally I was done! Next week I'll definitely start no later than 6:00 - but probably from a different spot.

Cooled off in the pool when I got home, that sure felt great.

Note: new "Trainer 1" miles - aka Glycerin 6 start at mile 461 

Not a bad run for a Monday morning.  I was a little bit slow in moving through my morning routine but I got there eventually.   Rode my bike to the Y, did some stretching and core work inside then did 4.23 miles on the treadmill at about an 8:15 pace.

Went outside for another 4.15 miles at a 7:53 pace.

Back inside to cool down from the run and do a few weights.

No complaints this morning, nothing hurt and the temperature and humidity were not that bad. 

I was supposed to meet Dixie at the Lansbrook Y this morning at 6:00.  I got there just before 6:00 and saw his car but did not see him.  I looked around a bit for him.  I did however see Bob who happened to be running by so I ran with him for a bit.  We ran together about 2.5 miles before he split off for home.  I kept going but I was feeling a bit sluggish this morning.  Since I was planning on running with other people I didn't have any music with me but it wasn't the end of the world.   I was finally feeling a little more awake with one mile left to go.

Average pace: 8:41 

The temperature was pretty good and the humidity wasn't any worse than normal but something had drained my usual energy from me.   But, I got the job done and am hopeful that I have gotten  my periodic not so great run out of the way. 

Pretty good tempo run today.  On the plus side, I have often had to skip this particular tempo run in relation to how far out the next marathon is due to some minor injury or feeling like my body wasn't ready.  I felt ready today so I guess that puts me a little bit ahead of the game.

Since it is starting to get light a little bit later I did not ride my bike to the Y.  I need to get some lights for my bike or something for safety.  So I drove there and warmed up inside and did some stretching.  It was almost 7:00 by the time I actually started my run.   Plan was at least 2 easy miles with 5 miles of tempo at 6:56 pace in between.

Warmed up with about 1.5 miles then started the tempo.  I felt really good starting out and went out a little bit too fast (6:43).  Into the second mile it started to get harder, third mile was a struggle to make the pace.  At the beginning of the 4th mile I had to bargain with myself to just finish that mile, take a short break and then do the 5th mile.  So, that's what I did.  Short break after the 4th mile (about 1 minute) then I did the 5th mile feeling a bit better.   The sun was up and depending on what shade there was the sun was hitting me pretty hard.  Some of it was psychological as I have run through similar weather before.

Splits were: 6:43, 6:47, 6:55, 6:55, 6:50

Cooled down with a little bit more than a mile, then went back inside for some more cooling down. 

Met up with the Striders at the Longleaf pool area.  Lots of people today.  I started out with Bob, Dixie, David, Keith, Randy and a friend of Randy's.  We ran up Starkey Blvd to Alico pass where David had stashed some water.  I have no idea of the pace on the way up because I couldn't manage to get my garmin to lock onto a signal.  On the way back Keith had left before us so Dixie and I spent the time trying to close up the gap.   We ended up doing two faster miles trying to catch him (7:34 and 7:24), then slowed down once we were back inside Longleaf.

Hung out for a bit enjoying some coffee, nut bread, and muffins that people had brought. 

Day off from running but not exercise.  Biked up to the Y did some weights and core work then biked home.

Big run tomorrow!

This morning's run almost looked like it was going to be a disaster.  I met up with David and Dixie at 5:30 near the Lansbrook Y.  A nice and early start, but it was already 83°, a good amount of humidity (although slightly less than expected).  The air felt very still and heavy.  Oh, well, just get moving so that's what we did.  Started out with a pretty easy pace for the first two miles then settled into about an 8:30 pace.   Headed up East Lake Rd to the last neighborhood before Tarpon Ave. where there are a couple of small hills.  We looped around that neighborhood twice then headed back.

We got back to the Y and Dixie said good bye as he was just doing 10 today.  David and I continued on towards John Chestnut park which has some nice shade.  We had noticed that sometime shortly after the sun came up it actually cooled maybe because a breeze started, but whatever it was it was a lot easier to run.  We finished up 6 miles and made it back to the parking lot, then I split off from David for 2 more.   I did the last couple at marathon pace.

Average pace: 8.25

Ran with Keith this morning at Starkey Park.  Met him at 6:00 and got moving about 6:10.  It was surprisingly cool this morning (about 72°) which was nice.  Forgot to bring bug spray so the mosquitoes and eventually the flies were after me.  Starting out was dark but the return trip was nice.   Did a really easy pace for the first two miles then moved to an 8:15-8:30 pace for the rest of the run.

I ran from home this morning, starting out just before 6:00.   I had to finish by 7:00 so Jenny could get her run in before it got too hot.   Warmed up with one loop around the neighborhood on my bike before that.  I finally bought some lights so I can now ride when it is dark out.

Run felt a little sluggish at first but I shook that off after about a mile and a half.  Pretty good return trip with a couple of marathon pace miles.  At 7:00 I was back home but had only done 7.65.  I went inside to tell Jenny I was home then finished up my run by run up and down the street near our house while Jenny started her run.

Average pace: 8:03 

Cooled down in the pool and spent some time stretching.  Lower back was getting kind of tight but it is better now. 

I got a nice early start this morning but didn't end up finishing much earlier.   But, at least I didn't have to skimp on anything.  I rode my bike to the Y this morning, first time riding out of the neighborhood in the dark.  Weren't too many cars on the road so it wasn't bad.   I did some core work and stretching then got onto the treadmill for 4.3 miles, averaging about an 8:20 pace.

Headed outside for another 4.4 miles at a 7:40 pace, it felt a little to warm at first but the humidity was slightly down today and there was a very small breeze so it was actually comfortable outside.

Finished up inside with some weights then biked home. 

Pretty good run this morning.  Started running just after 6:00, leaving from home and heading out the neighborhood, onto 54, then up Starkey Blvd. and back.   Just slightly warm and humid but not bad at all.  Started out slowly but not too slow for the first two miles, gradually picked things up and had a good return trip home.

Average pace: 8:04

 Not too sure what else to say - after all I'm known for being a man of few words :)
 

Ride bike to the Y.

Lift weights.

Ride back home.

Met up with Randall and Keith at 6:00 in Starkey park.  Got moving about 6:10, it was still pretty dark out.  First mile was kind of slow but we gradually got faster.  After the warmer weather last Saturday, this morning's run felt cooler but it was still 78° and about 75% humidity, but I must be getting used to this because it felt pretty good.

The flies were pretty bad this morning.  Even though I used bug spray they were still swarming after us but eventually they would leave us alone until we ran into the next batch.  The original plan was 10, maybe 12 miles.  At the 5 mile point, with the slower pace we were feeling pretty good so decided it would be 12 today.  After the turnaround point we stopped for water, but I got moving again quickly to keep away from the flies.  I stopped at the next water stop and waited a bit until Keith showed up but no Randall.  I ran back towards Randall who had lost his car key (bummer!), oh well, we headed back and picked up the pace for the last 3 and a half miles to just under an 8:00 pace.  The sun was just peeking up for the last mile so we missed that.

Average pace: 8:39 

We saw many of the usual people out on the trail, some running, some biking and a few walking.  Nothing too exciting but we thought we saw an animal about the size of a wild boar while it was still dark out but it turned out to just be the way a branch was hanging down low. 

Starting to be routine Monday morning run.  Including bike to Y, stretch and core work, then 4.25 miles on the treadmill at about 8:20 pace.   Headed outside and found that it was relatively nice, skies were clear, humidity was down and temp. was reasonable, too bad it was so nice because there is a hurricane on the way!  (I'm keeping my eye on the track and hopefully it passes a little east of us rather than west of us).  Outside portion was 3.9 miles at 7:40 average pace.

Went back inside and did a couple different leg weight exercises.  Time was running out and I went to get back home to see the boys off to school for their first day.  Biked back home in pretty good time although the roads were definitely a lot busier.    I'll have to do these Y days a little bit earlier from here on out. 

Fortunately the weather was not bad this morning - no rain, just a little bit of wind, temp and humidity ok.   I was aiming to be done by 7:30 so Jenny could get her run (the kids were off school today due to the hurricane).    The hurricane is going to mainly miss us.

I started running a few minutes later than I wanted but the run itself went pretty well.   I had done just over six by the time I got back to the house and it was 7:30.  I checked inside and Jenny was still getting ready so I finished up the 7 miles (and slightly more) by running up and down the street.

Average pace: 7:56 

This morning's run felt pretty tough, but I got the job done (for the most part).  Woke up at 5:45 and left the house just after 6:15.  Biked to the Y then did some stretching and core work inside.  It was warmer than yesterday,  humid, and windy.  I almost considered just running on the treadmill but I told myself I needed some practice running in the wind.

I was scheduled to do a tempo run of 6 miles at 6:55 pace.  Warmed up ok with 1.2 miles at an easy pace then got going on the tempo portion.   First mile felt ok, but by the third mile I was dying.  I stopped and composed myself and then did the remaining 3 miles.  So, it wasn't a straight through tempo run but it was the correct mileage.

Splits were: 6:46, 6:53, 6:58, 6:46, 6:54, 6:59

That last one was pretty hard and I had to give it all I had to get in under 7:00. Then I jogged back, about 0.9 miles.

Average pace: 7:20

So, today's run wasn't one where I say to myself how much stronger and faster I'm getting, but it was a good exercise in fighting off wind, heat, and self-doubt, so hopefully that counts for something.
 

Went back inside, cooled down then did some weights (mainly upper body). 

Again this morning it was a bit warm and windy.  Although perhaps just a little bit less humid and slightly less windy than yesterday.   Started out with a warm up on my bike of one loop around the neighborhood.   I ran from my house out the neighborhood to 54, up Starkey Blvd. and then back.  Pretty good first mile at 8:32, followed by a steady pick up after that.

Last mile in was faster than expected, and although it was the same pace as yesterday's last mile on the tempo run it felt much easier.

Average pace: 7:46 

This picture has absolutely nothing today with today's run but I wanted to try and start posting pictures on my blog

It was pretty wet outside this morning so I did not bike to they Y but drove instead.  It was a planned day off from running.   I did some warm up on the bike and rowing machine (which I have not done for a while).   The rowing machine is actually a pretty good stretch for the back and legs.

Then I did some weights, making sure I did not skimp too much in order to keep my body balanced between running and strength.

Big run tomorrow, first 20 miler since May.

This morning I woke up at about 3:30 to the sound of buckets of rain pouring down outside.  When my alarm went off at 4:50 it had slowed down a little bit but was still coming down hard.  Good thing I had told other people that I was going to meet them at 5:30. Getting out to my car I got pretty wet.   But by the time I got to David's house it was not so bad.

We got going at 5:30 in the dark and the (not quite so bad) rain.   I couldn't get my garmin to lock in so I'm not sure how fast we were going.   David is very good at knowing distances as he usually has things measured out.  We got back to his house and he said we had done between 5.1 and 5.4 miles.

So far it had been David, Randall, his friend Ryan, and myself.  Dixie, Keith and his friend Jorge were waiting at David's house.  After a brief break we headed out again towards Starkey Blvd.  Rain had pretty much stopped at  this point.  It was humid and slightly warm but the rain really kept the heat down.  We headed into Alico pass, ran around there for a bit and then headed back towards David's house.    It was now about 16 miles into the run.  David and I did another two together then I did the last two on my own.  At mile 19 my Garmin started acting weird then lost the signal.  It came back eventually but the pace was kind of messed up for that mile, but I think it was around marathon pace but I'm not really sure so I'll mark it down as not marathon pace. 

I rode my bike to the Y, stretched and did some core work then got onto the treadmill for 4.3 miles at about an 8:05 pace.   I then headed outside and did another 3.9 miles at 7:40 pace.   Then I got on my bike and headed home without doing any weights or inside cool down.  Jenny wasn't feeling well after going out to eat last night so I didn't want to be back too late.  Fortunately she was much better by the time I got home.   I was supposed to do 9 miles today but I don't think I'll have a problem making it up sometime this week.

After warming up with a quick bike ride around my neighborhood I set out for my run. Weather was ok but I could tell it would be a bit warm at the finish. First 3 miles were at an easy pace but I've noticed that the initial miles have sped up slightly compared to what they used to be. I ran down the old road to Trinity Blvd then into Trinity Oaks neighborhood until I hit just over 4 miles then turned back heading a slightly different way. Crossed Little rd into Thousand Oaks East then back onto Trinity Blvd and back into our neighborhood. Pace felt pretty good but I could tell I was on the edge of what I could still call my easy pace. I ended up making up some of my shortfall from yesterday. It was quite warm at the finish. Got into the pool afterwards to cool down.

Average pace: 7:47

PM - one mile with the boys in 11:11.  They are going to do another 5K so we are going to get them back running 3 times a week. 

Today's plan was to hit the track for 3 X 1600's at 6:17.   I woke up a little bit earlier than usual and got on my bike and headed over to the Y.   I was there just before 6:40.  Already warm and humid as it seems to be a lot in Florida in August.  I figured oh well, you get what you get.  Well, that's not entirely true.  We did go out to eat last night and although I resisted the urge to order a glass of beer or wine I did order chicken parm and did eat the whole thing and then had some sort of whipped reese's dessert.    

After stretching some, I did an easy pace 2 mile warm up then headed over to the track at the HS next door.   Unfortunately, the gate going out to the field was locked so I went back to the front desk to ask for it, unlocked the gate, then returned the key.   The field was wetter than I had ever seen before.  I slogged across it getting my running shoes completely socked and covered with mud.

Finally made it to the track and started my work out.  I made sure to alternate directions on each 1600 repeat (this was ok since no one else was at the track).   First one I thought was going great, Garmin said I was doing a 5:45 pace, but by the first lap I knew I wasn't going that fast and was just barely on target (1:34 for the first lap).   I also accidentally pulled out my headphones from the ipod so I fumbled around briefly with that.  So the first repeat was a little off target in the end.   The other two went ok.

Splits were: 6:23, 6:16, 6:17

Ran some cool down to get in at least 8 mile total.   So, despite things that didn't work out so well I still got the job done.  It's been quite some time since I made it to the track so I wasn't expecting it to be easy (although I hoped it would be).

Finished up with some weights and then biked back home. 

Warmed up on the bike with one lap around the neighborhood. Started running about 10 minutes before 7:00, starting to get light out. I saw that there were very few clouds which meant it could get hot (but it turned out ok). Ran out the neighborhood to 54 then up Starkey Blvd. and back. Shaded most of the run from the row of tall trees along the bike path. Run felt pretty good overall, picked up the last mile like I usually seem to do on this route. Garage door wouldn't open when I got home because the power had been out for a while. Fortunately it was back on in not too much time. Spent some time cooling down in the pool then made sure to do some stretching.

Average pace: 7:53

 I'm not sure what these guys were doing hanging around my office.....
 

Planned day off from running.

 But, I did bike to the Y, stretch, core work, and did some weights (mainly upper body), then biked back home.  It was a very nice morning with a slight hint of fall in the air.

Big run tomorrow, although not as big as last Saturday's run.

Woke up at 5:00, fed the dogs, got ready to run then headed outside and did one loop around the neighborhood on my bike.  Then I started my run.  I was running from home with a stop at the Y to meet up with David and Randall who were going to run 10 miles today.  I was supposed to meet them at 6:15 but due to a slight miscalculation I got there 4 minutes late but it wasn't too bad since they were still waiting on one other guy.  

We got going again and headed on the "horse farm" route (actually the horse are gone now but we still call it that).  Reached our turn around point and then detoured one mile through the Grey Oaks neighborhood and headed back towards the Y.  David had left out a cooler with water, gatorade and towels which was very nice since my water belt only holds 2 10 oz bottles and they were starting to get warm.   We got close to the Y and I said good bye to David and Randall and headed back towards my house with about 3 miles left to go.  I picked up the pace a little bit but was starting to feel a little worn out - it was getting a bit warm already and I might have been a little behind on my fluids.

Average pace: 8:29 

Made it back home, got into the pool for a bit and then stretched a little bit.  Jenny made these awesome biscuits and gravy (with vegan sausage) and a big side of fresh blueberries - yum!