The Long Run

4.29@8:38

Figure 8 loop inside Westlake Village.  Felt pretty good.

8.33@8:25

Ran up and down Starkey Blvd bike trail.  Build up pace heading north, then after the turnaround, eased back on pace then started picking up again so last 3.33 miles under 8:00 pace.  I did pretty good on not stoppping, resisting the urge to "stop and stretch" one last time when I didn't really need to.

A bit warm and humid, if it was cooler was hoping for a sub-8:00 average, and also a couple more miles if I started at sunrise instead of 8:35 am

After the run, I tried doing some dumbbell presses with 25 lb weights.  Did not go so well.  Could barely do 5 reps.  Two or three sets of ten used to be no problem.  Will try and build back up.

4.37@8:41

The mini van wouldn't start yesterday.  Tried to jump it, no luck.  Called AAA, car guy was able to jump it after cleaning off the battery and using a better jumper, but said battery was pretty much finished.  It was just over a year old so took it back to where we had it installed, they couldn't do it right away so said to bring it back in the morning.  (I borrowed a portable jumper from a coworker to make sure I could get it started in the morning).  Repair place is just a couple miles from home, so dropped off the van and ran home taking a longer route than needed, then had Jessica drive me to work.

Got car back later in the afternoon and then headed on the road for trip to North Georgia to pick up A from camp.  Left 40 minutes later than planned which meant we hit some traffic on way to I-75, but then pretty smooth sailing except for a couple big rain dumps and something hitting the windshield just north of Gainesville.

Alpharetta, GA - there was probably time for a short run but did not get up in time. Drive another hour north for camp pickup and then turnaround and drive back to Florida (had considered lunch in Helen)

1.83@8:01

Up and down the street on Tecoma Drive, out to the bridge action and back and then some strides to practice turning over my legs.

Signed up for the BDR Freakin Hot 5k tomorrow.

8.06@8:19

Well, that was a first.  I had signed up for the BDR Freakin Hot 5k in Starkey Park with 7:15 am start.  I had set the time on my alarm for 5:30 and I either forgot to finish setting it or it went off and I turned it off while still asleep.  I woke up, wide awake at 6:50 am, it was light out already so without looking at the time I knew I'd blown it.  Maybe if it was 6:30 I could have barely gotten there in time but, no way at 6:50.  

I thought about running my own 5k time trial but decided on 5x1k repeats and then do a longer run tomorrow.

4:28 (7:11), 4:12 (6:46), 4:25 (7:06), 4:05 (6:34), 4:15 (6:50)

These times were ok.  First one is always a struggle which makes me not want to do the rest, but the rest turn out better.  I'm going up and down a street, so going in the opposite direction every other one with first and third slightly more uphill.  So, 5th one was really good because it was in the "slow" direction.

Track woud be better.  Maybe try flat next time.

14.22@10:31

For a slower "easy" pace, this run really zapped me.  Did 7/1 run/walk to try and make it "easy".  I carried a handheld 20oz bottle instead of wearing a belt.  Ran from Westlake Village, straight over to the Pinellas trail and then north up to the Tarpon Tavern.  On the way up I caught the "Walk" light across Klosterman just in time.  

Topped off my drink at the fountain outside the restrooms behind the Tarpon Tavern, then continued south with another stop at Conservation Park for cold water.  I did not get the "walk" light crossing Klosterman this time but let me watch run to simulate what might happen on race day (I'm pretty sure I'll do Pinellas Trail Challenge, it's free!).

With the missed day of running on Thursday and the very low miles on Friday this would be a light week, but if I could get at least 13.1 miles today I'd have 40 for the week.  So, kept going enough for that and a mile beyond that.

Off day because I ran on Sunday

10.02@7:58

Success this time.  I had attempted a similar run a few weeks ago, and although on paper the other run might like good, I stopped several times.  This time I ran straight through after the warm up two miles and even moved into the cool down mile without missing a step.

It had rained the night before and the temperature was still good when starting at 7:11 am (still not quite a sunrise start but I did see it on the drive to Starkey Blvd).  Ran from the church, right turn into Starkey Ranch until about 1.6 miles in , turned around and picked up the pace at two miles, then turned back onto Starkey Blvd heading north to almost the park entrance then headed back.

Modest goal of under 8:00 for each mile, was able to do:

7:38, 7:26, 7:29, 7:24, 7:23, 7:20, 7:18

So, a little under 7:30 for average pace.

This run was a good boost after the slower than planned run on Sunday

AM 5.26@8:25

PM 4.01@9:21

Morning run was two different sized loops inside Westlake Village.  First mile was 9:17.  Had a decent pre-run warmup and when I got going I didn't feel too stiff.  I thought the first mile might end up being faster but despite the warm up felt a little bit stuck.  Next three miles were faster, with last mile at 7:46.  A little after first loop, stopped back at the house since the windshield glass person had just shown up (rock strike on Wednesday night).  Finished up the run with a shorter loop.

In the evening did the humpday hustle run, slightly smaller group tonight. I was almost 10 minutes late showing up but Daisy and Evan waited for me.  We ran out to the two mile tree but no one had their phone for the obligatory picture so we just pretended.  I was very slow feeling on the first mile and spent must of it catching up to Daisy and Evan, but after that we did each mile slightly slower.

After the run, met Jessica and baby at Twistee Treat in Tarpon and had some ice cream for her birthday.  I guess not quite a baby anymore since she turned two today.

5.15@8:40

I ran a couple of figure eights inside Westlake Village.  After stopping my watch and saving the run saw that I was at 4.98 miles.  So I did a couple quick strides that added another 0.17 miles so I'd be over 5 instead of just short of 5.

6.37@8:03

Ran on Starkey Blvd bike trail.  7:52 am start, pretty good for me but not quite the pre-dawn warmup I was hoping for.

Did a 2 mile warmup and set down my water bottle at corner of Starkey and Rangeland.  Doing 1 mile repeats.  This start location gives me one mile of uninterrupted bike trail from here to the bridge.  Before starting I took a drink from my bottle which had liquid IV.  It tasted nasty.  I had hand washed the bottle before filling it but had missed something.  Tried squirting some out to hopefully purge the taste but it didn't get rid of it.  Fortuntaley wasn't that hot and I wasn't that far from the car after the run ended.

Anyway, repeats ended up being ok.  When runing 5x1k, I seem to not be able to get under 7:00 pace for the first one.  Today felt the same, at about 1k into the mile I was around a 7:05 average.  But, since I was doing mile repeats, brought down the average and finished first one at 6:58.  Did two more, might've done a 4th if hydration situation was better.

6:58, 6:51, 6:50

"Jog" back to the car was 8:05 pace,feeling much easier than the warmup miles.

28.73@11:27

This was my first time running a 6 hour race.  Loop course in St Petersburg running out to the pier and coming back to the park where we started, about 3.6 miles.  This was a free event.  No clock timing, you just put a check next to your name each time you come back to the start.  No aid stations, self supported but since it's only 3.6 miles you've got your own aid station and there are fountains along the course as well as stores and food vendors.

A lot of people running this were doing it for practice for the upcoming Pinellas Trail Challenge on 9/3.  It was warm today, but some clouds for cover, and course was mixed as far as sun and shade goes.  I had a cooler with ice, a couple frozen 8 oz water bottles, some 12 oz gatorade bottles and two protein shakes.

Loops were taking me around 40 minutes which included time to put more ice in my bandana and anything else I needed to do at the start/finish area.  I think there was one bathroom stop.  

During the 7th loop as I was heading out to the end of the pier, there was a woman eating a snow cone.   They were selling them at the very end so I stopped for one.  The cashier was replenishing change so it took some time to be served and then I walked for a bit while eating it until I could pour the rest into a bottle and start jogging again.

The 7th loop ended up taking me 48 minutes, some of it due to the snow cone and some of it due to slowing down.

As I came through to check off my name I told the RD "one more loop" and she said something like, I believe you can get two more.

Felt pretty good the last loop, took about 39 minutes.  I had just over 31 minutes to run one more loop for it to count which is not that fast, but much faster than I had been running, so decided to call it.  Pretty much right on the edge of being able to get one more done.

There were 4 runners who finished 10 loops, and 4 more that finished 9 loops.  With 8 loops I was in the upper mid-pack.

I wasn't planning on trying to race today, just some practice staying cool at a steady pace.  If I could do 11:27 pace for 46 miles at PTC it will be a PR.  Ice will be key.  I'll try a similar run/walk strategy of two walk breaks per mile, 30 seconds at 0.3 and 30 seconds at 0.75 each mile.  Seems to help break things up and keep legs fresh.

There was actually no beer involved in this race except for afterwards where some of the group went out for some brewery hopping.

Other memories from this run was the awesome early morning view looking over the water, seeing the "new" pier (my first time here since it was redone), and all the runs past the Museum of Fine Arts where Jessica and I got married 5 years ago.

3.85@9:16

A couple of small loops inside Westlake Village including a trip through the park, which I usually don't run through (stopped at pull-up bar for a few pull-ups).

Legs still a little sore and sluggish from Saturday's run, glad I didn't push it too much more.

8.13@8:35

Ran up and down Starkey Blvd bike trail.  I carried a small bottle of gatorade which I set down on the bridge (about 2 mile point).  Had gradually been running faster as I went with mile 6 at 8:06 pace.  Grabbed the bottle on the way back, felt refreshed.  Picked it up for the last two miles to 7:35 and 7:14.

Still some residual sorenes from Saturday's almost 29 miles, but almost gone.

5.43@8:55

Outside WLV loop followed by the 1.25 mile inside loop.  No run tonight with Striders because of family pictures at Fred Howard Beach.  Convinced Andy to come and bring Stella.  Baby kept on looking at the dog instead of the camera but eventually they got a good shot of us.  Was nice to have almost everyone in the picture.

5.74@7:59

Two figures 8's inside WLV and then part of a 3rd one.  Last 0.74 was at 7:11 pace.

Not quite long enough to be a tempo run or fast enough to be speed work.

1.66@8:02

Very short run with some strides at the end.  Going to run the Ernie Chatman 5K tomorrow in Brooksville (this race used to be called the Red Mule Labor Day 5k but the date far enough away from Labor Day weekend it made sense to rename it in the memory of one of the race founders).

This is my "redo" from the race that I overslept a couple of weeks ago.

This was my "do over" for the race that I missed and overslept.  It used to be called the Red Mule Labor Day 5K, but the date has been moved back (I might've mentioned this already).

Today was also Jacob's move-in day at FSU, so race first here in Brooksville (part way up to Tallahasee) then up to  Jacob's dorm with the stuff he can't fit in his car.

It was decent enough for Florida August, maybe about 75ish degrees but soupy humidity.  Did a short warm up before the race (about 0.75 miles including some quick strides).  I'm thinking I should've done a little more warm up.

Race was mainly high school kids (at least 80% it seemed).

It's a one lane road that goes around a small lake, two full loops and then part of a third one then exit off onto a grassy trail for the last 0.2 miles.  The start line is much wider than the road so you have to squeeze on pretty quickly.

My plan was to try to quickly go out too fast, get solidly under 7:00 pace and then try to hang on.  Instead, the pace seemed to start at about 7:30 and I slowly worked my way down to 7:19 for the first mile.

Second mile was 7:16.  But, there were patches where garmin said I was running an 8:20.  It was pretty wooded so that might've thrown it off.  Third mile said it was 7:23.

And then I hit the end, right about 3.0 miles exactly.  The course often measures short on GPS but it has been repeatedly wheeled.

So, even though splits of 7:19, 7:16, 7:23 , my "official" pace was 7:04.

Not sure if I could've pushed a little faster had I known I wasn't that far off from sub-7:00 pace.  

Oh well, try again soon hopefully.  More warm up next time and banish any pre-race thoughts of "this is not my day".

Back on the road, then made it up to FSU about 1:00 pm, unloaded Jacob's stuff and took him on a Walmart run and then picked up his girlfriend then went to dinner at a BBQ place Jacob wanted to try.

With the early morning and the race, decided to stay over night instead of driving back 4 hours.

1.37@9:48

Not very far or fast today, just one short loop inside Westlake Village.  Jessica had a dr appointment so I drove Aubrey to school.

8.41@8:09

Out and back heading north on Starkey Blvd bike trail into Starkey Park and then back toward Longleaf.  First mile at 9:13, 4th mile 8:08 and then last 3.41 all under 8:00 pace.

I like this route, it feels very uncluttered, usually very few people out and just one road crossing at the entrance to Starkey Ranch neighborhood.

AM 5.41@8:19

PM 4.02@8:59

In the morning did the big square loop around the outside of WLV and then the 1.25 mile loop inside.

The evening run was humpday hustle starting from Longleaf.  Ran with Daisy and Evan.  It had been pouring earlier but the rain held off for the run except for a light and cooling sprinkling.

10.04@8:42

Cut through Eniswood, north to Pinellas Trail with sharp turn south until out 5 miles.  On the way back , swung by the fountain at Wall Springs but kept watch going to keep pace real.  The classic mid week medium long run.

7.12@8:18

5x1km workout.  Up Starkey Blvd, warm up to the bridge and then south 0.62, and back for 6 repeats with 2:30 rest between.  (Actually took slightly longer rest between).

For the 5th one I had given up but since I had to get back to my car decided to just jog it out.  However, 5th one ended up around the same pace.

4:17, 4:14, 4:21, 4:16, 4:17

Not getting any faster but at least hanging in there for now.

Going to do something longer and slower tomorrow to gear up for Pinellas Trail Challenge next week.  Feel pretty good about running it due to the 28 mile run a couple of weeks ago.  I ran slow and steady and if I can run the same slow and steady at the race might be able to eke out a small PR.

16.07@9:51  (or is it 10:05?)

Intentionally slower run, with planned 30 second walks at 0.3 and 0.75 of each mile.  Kept the clock running the whole time so time includes waiting for some traffic lights and side trips to water fountains.  Although Strava takes the data from Garmin, it seems to somehow "autopause" the run by subtracting time I stood still.

Ran due west on Alderman to the Pinellas Trail in most direct route possible and then headed south , finally turning around a little past main street in Dunedin which is a little south of Weaver park where the Pinellas Trail Challenge will end.

I kind of wanted to run in Starkey Park or around that area but thought this would be better practice.  There's one long traffic light (Curlew and Alt 19) and a couple shorter ones nearby.  North of this section is Klosterman, but other than that much of the trail has pedestrian overpasses.

First mile was 10:55, last miles 9:32 (fastest was 9:24).

I think I will try for a slightly slower average for first 16 miles next week with hopes of trying to average about 12 minutes per mile.

Key will be conssitent pacing and as much ice as I can get.  Cold ice filled bandana around the neck is a game changer.  Also, cloud cover, maybe some light rain and temps under 90 or no more than 90 will be a big help.

5.14@8:37

Figure 8ish loops inside Westlake Village.  I'm getting pretty close to 200 miles for August.  I just need about 6 miles per day average for these last three days.  I'll run a little longer tomorrow, and Wednesday I'll do two shorter runs.

8.01@8:01

Warmed up for two miles, then did 4 mile tempo with goal pace of under 7:30 for each mile.  Parked at trail head on Trinity Blvd and did warm up on RTJ Pkwy before starting on trail heading south.  I quickly was able to get on about a 7:20 pace.  About 1.75 miles in I saw my friend Joe so I stopped to talk to him for a minute, so run was not straight through.  However, was good that I could get right back on pace, and then when I hit the turnaround sped up a little and was almost sub-7:00 for the last mile.

7:20, 7:20, 7:07, 7:01

AM 4.28@8:39

Straight out and back (as in not a loop) but actually kind of zig zag when looking at a map.  Ran from house in Westlake Village out south entrance of neighborhood and a little onto 18th Street before turning back

PM 4.02@9:05

Humpday hustle run with Evan and Daisy. New route.  Instead of out two miles to the two mile tree and then back same way, started out the same but kept on going then turned right and looped back using the new road which will open soon.  Also, swung by bathrooms and the ball field which have nice cold fountains outside.