The Long Run

Woke up at 5:15.  Did the usual morning routine, then hopped onto my bike.  Rode a little bit over a mile for a warm up and parked my bike at the shopping plaza on 54 and Duck Slough.  This morning was another "adventure run" - it's what I call it when I have to leave at a certain time run someplace to meet others at a certain time.  I guess it's not much different from just driving over to meet some people but for some reason it seems a lot different.

I ran 1.5 miles to the Longleaf pool to meet David, Keith, Eric, and Jorge (others were "maybes" but ended up not showing up).   We did 7 miles together on an out and back course up Starkey Blvd.  On the return trip Eric ran ahead, then David and I picked it up for two miles for a 7:38 pace.  Stopped and hung out for a bit but I wanted to try and be back by 8:00 so Jenny could meet up with her friend at the Y for weights.  I got back to my bike for a total of 10 miles then got on it and rode home.

Average pace: 8:18

Jenny had just finished baking some delicious muffins with spelt four and blueberries - am I spoiled or what?

Also, "Trainer 2" is now a new pair of Asics Gel Equations (old trainer 2 mileage ended at 455 for the year)

PM - One mile with Jenny and the boys after dinner.  We went out to eat at Sweet Tomatoes and saw a park on the way home that we hadn't been to in years.   The boys played there a bit and then we ran on the trail there.  It's marked out each 0.1 miles so we went 1/2 mile out and then came back.  It was hot and everyone was still full from dinner but we got the job done!

Biked to the Y.  Warm up and stretch then did 4.16 miles on the treadmill at about an 8:15 pace.   Next, ran outside, 3.88 miles at 8:04 pace.  Finally did some sets of lower body weights.   This is typically what I do on Monday's but since I ran with David and friends at Longleaf I'm switching things around a bit.

Biked back home, ran into some wind which made it feel hard for portions of the ride.

I was glad I kept my run pace easy today as I was feeling on the verge of being beaten up by the end of yesterday (not exactly sure why though).  Feeling much better right now.

Today's run was the third attempt at a tempo run.  The last two had gone ok but I did not run them through without taking a break due to heat and giving up (in fairness to myself it may have really been the heat and I was just being "smart" and listening to my body, or maybe I was just giving up? who knows).  Anyway, today's went much better.  Early September can still be kind of warm and humid in the morning but this morning it was just cool enough, about 75° and 80% humidity.

I ran up and back on Starkey Blvd for the tempo portion which is the first time I have done that there.  On my "easy" runs I often end up going faster than planned when I run this route so I figured it would help me for today's run.   I warmed up with 2 easy miles to get from my house to the start of Starkey Blvd.  I paused for a moment, stretched out a little then got going.  I got into my pace pretty quickly and then hung on.   First 3 miles went by pretty well, the 4 th one was a little bit of a struggle but not terrible.  At the time though, I was afraid that this is where I'd start falling apart, where my pace would slow inexplicably and I'd helplessly try to bring it back up to no avail.  Fortunately, that did not happen.   My body got into the rhythm of it and held the pace.  As I finished up the 5th mile I knew I could finish.   The 6th mile was my fastest mile which brought me to the last mile, counting it down until it was done.

splits were: 6:45, 6:48, 6:48, 6:57, 6:54, 6:44, 6:51

Walked for just a short bit and then took it easy on the rest of the run home.   Cooled down in the pool when I got home.   Jenny was glad my run went well and told me she was proud of me :)  Thanks Jenny!

Today's run was great, I loved it.   The easy run that follows a hard run usually works out really well.  Today was the same.   I'm slightly ahead on miles for the week so I wanted to try and take it easier today.  So, instead of an out and back run from home I opted for a indoor/outdoor split run at the Y.   This would also allow me to get some more weights in and made sure I did a good job stretching and warming up.

I biked to the Y then did my usual stretch and mini core workout, followed by 4.1 miles on the treadmill at an 8:05 average.  Weather was still pretty decent when I made it outside. I did the Kinsmere loop and although I had my garmin on I did not look at it once (not even when the miles beeped).  I just ran at a pace that felt good.   When I finished I saw that I had done 3.14 miles at 7:37 average (8:08, 7:22, 7:22 for the full miles).    The 7:22's did not feel hard :)   So, maybe I have a chance of finally pulling off a BQ at Niagara Falls.

Day off from running.   Biked to the Y, did weights and core work and then bike back.  It was really nice outside for biking except for the wind.   Since I finished earlier than on a running day I missed all the traffic going to the high school which was nice.

Mentally preparing myself for tomorrow's 20 mile run.  I still have to take those things seriously !

I can't complain at all about today's run.  The air was a little bit drier and cooler than it had been, overall a pretty nice morning for running.   I arrived at the Suncoast parkway bike parking lot a little after 5:30, warmed up a little bit and got moving about 5:45.   I started out at a fairly easy pace.  One thing that was slightly odd was how dark it was.  The beginning of the run had some lights because it is near a parkway exit, but once those lights end there is only light from the occasional passing by vehicle, whose lights make everything bright and blind me for a bit then my eyes have to readjust.  When there were no lights it was just really dark.  The sky was clear, so the stars were out but the moon was not out.   I did run into some low lying fog patches here and there.

  I ran just past the Starkey park trail head to a water station but did not stop there but would on the way back.  I then backtracked a little and went into Starkey park.  It was still dark.  Whenever I have run this route in the past it is usually always light by the time I get to this point, maybe I just got an earlier than usual start today.  Anyway, kept on going, now about halfway to the turn around point.  The landscape here is pretty open with palmetto and some scattered pine trees, but there is a section I call "the tunnel" which is thick section of trees - always a welcome section on a hot day.  But this morning it felt creepy, light was starting to come up on the horizon in the east but I was running to the west.  But once I was through "the tunnel" it finally started to lighten up and it started to look like a very beautiful morning out.

Just before 10 miles, I ran into Eudair who was starting her run.  I hadn't seen her since before the San Diego marathon when we ran 12 together.  We ran together for a bit before she split off onto a different trail.  Now I was past 10 miles and felt I was now on my way home.  My pace picked up a little bit here and there and I began clicking off the miles.

I got back to the end of the Starkey park trail then turned left onto the Suncoast trail and ran to the water stop where I refilled my nearly empty bottles with fresh cold water.  I got going again and after a short time, I noticed my garmin had lost its signal - I'm not sure how long it was gone.  I fiddled with it a bit and eventually got it back.  When I finished that mile it said 9:55 (the previous mile was 7:32).  Oh well, now just 4 miles left to go.  The last 4 went pretty well.  It was starting to get warmer but it didn't matter since I was almost done.  The last 2 were at 7:13 and 7:15 which got me back exactly to the parking lot.

I felt good today and it almost felt like 20 was "no big deal", but actually it still is.

Avaerage pace: 8:05

I was feeling a little bit junked up this morning after a day of not very healthy eating yesterday.  Fortunately by the end of my run I was feeling a lot better.   I biked to the Y, did some stretching and then got onto a treadmill next to David.   Chatted with him for a bit  and slowly ramped up my speed.   Did 4.3 miles ending up with about an 8:20 pace.

Next, I headed outside for another 4.2 miles at 7:45 pace.  It was another pretty good morning, and I'm sure why might get some more hot and humid mornings I don't think it will be the rule anymore.

Finished up with some weights and then biked back home.

 Woke up this morning not feeling very motivated.  Maybe because this week is just base miles?  Fortunately now that today's run is finished I feel a lot better.

Warmed up on my bike with a loop around the neighborhood.   Then headed on my typical Tuesday run - onto the old road, to Trinity Blvd and then into Thousand Oaks and Trinity Oaks, a loop through there and then back through Thousand Oaks East.   All in all a pretty good run, nothing too spectacular, just good solid base miles.   It was a bit warmer today but I knew I had it coming :)

Average pace: 8:02

I had the dark cloud of a dental appointment hanging over my head (not sure why they dark cloud since those have been going pretty well the last few years), so it took my mind of my slight lack of running motivation.  Despite this, the run went pretty well today.  I biked to the Y, did some core work and stretching then got onto a treadmill.  I did 4.51 on the treadmill at about 8:15 pace.

Then I headed outside into the warm and breezy air, ran across the street to the Kinsmere loop plus an out and back on a side street for 4.43 miles at 7:33 pace.  I didn't look at all of my splits but one of them was at 7:01, after which I slowed down a little bit because this was not supposed to be a tempo run.

Biked back home, battling through some wind, and had barely enough time to get ready and leave the house to get to my appointment which again turned out ok.

I started out feeling a little bit blah at the start of the run but things turned around and it was a pretty good run despite the heat.  Began at an easy pace with no desire to push it.   As I was running through our neighborhood I saw a father and son out planting a flag pole in their front yard.  I noticed several other houses with flags out and remembered why I was seeing this today and it suddenly made any of my problems seem pretty insignificant.  That's when I decided to stop being whiny and just go and do it.

I did an out and back up Starkey Blvd. at a pace that felt pretty comfortable with the last mile at a respectable 7:12.

Average pace: 7:55

So, it was a pretty good run and a good morning to think about things.

Cooled down and loosened up in the pool when I got home for about 10 minutes.

Rest day. No running, biking, or weights.

Today's run went very well.  It was definitely great to be able to run with friends.  David was hosting everyone at his house again this morning.  We got moving just after 6:30, about 8 of us.  Ran on an out and back course up Starkey Blvd. to Alico Pass and back.   Weather was pretty good.  I started out in the back of the group and varied between back, middle, and front of the group at times.  On the way back we saw a turtle that looked like it was trying to get underneath a fence and into the woods.  I stopped to try and help it but on close look saw that it was already dead :(

Feeling better than I had most of the week I picked up the pace for a couple of miles.

Afterwards, we hung out and chatted for a bit, snacking on various goodies.

Ahhhh, Monday morning run.  Always interesting to see how those go.  Saturday was a pretty easy run which I needed but I spent a lot of the weekend painting my son's room and doing stuff around the house so it wasn't very relaxing.   But everything seemed to work out ok.   I biked to the Y and made sure to stretch out and ease into things.  I did 4.52 miles on the treadmill at about an 8:10 average pace, then headed outside.

It was a bit more humid than it had been but the sun was still low enough that it didn't beat down on me.   Wanted to do another 5.5 miles but miscalculated slightly and did 6.02 instead.  I did not look at my garmin while running except for maybe twice when I heard the mile split beep.  I was running by feel but I did not run at a very stead pace, it varied between 8:29 and 7:23.

Average pace outside: 7:50

Finished up inside with a few sets of weights then biked back home.

Today's run was just what I needed.  A change of place and a change of pace.  I met Dixie at 5:45 by the 7-11 near John Chestnut Park.  We used to run this area a lot this time last year but it had been a while.  Weather was typical, 76° and 90% humidity at the start, a little warmer but less humid at the end.  We took it out at a pretty easy pace but did not pick things up too much.  This run makes me feel ready for tomorrow's hard tempo run that I have planned.

Average pace: 8:27

On a sad note, my son's gerbil, Gary died yesterday.  He had been with us for 3 years and brought much joy to the family (well, as much as a gerbil can at least).  We will miss you Gary.

I was a little bit worried about this run as I was planning on pushing a little bit farther at this pace than I had pushed before.  I tried a similar run last fall and was not able to run it straight through.  Started out with an easy paced warm up of about 1.6 miles.   Then I paused for a bit, collected myself and took off.  I was going for 8 miles at 6:58 pace.  I was going on an out and back run from 54 to Starkey Blvd and then back.   First mile was pretty good, second not bad, the third was a bit of a struggle.  Things looked better after completing the 4th mile and reaching the turn around point.  Then it was one mile at a time.   The weather was on my side as the heat and humidity were not too bad although it was not quite as nice as my last tempo run.   Reaching 6 miles felt good, then finally as was at my last mile.   Sometimes the last mile feels easier but not today, it was hard but I held onto my pace.

splits were: 6:47, 6:50, 6:56, 6:40, 6:51, 6:48, 6:47, 6:47

Then I jogged a bit and ran an easy pace on the way back home. 

Average pace for entire run: 7:19

Cooled off in the pool, did some stretching, then biked the boys to school so Jenny could get in her run before.  It sure felt good to get this run out of the way and completed successfully.

It's a pretty tough week, but once this one is done, there are just two hard weeks left before I start backing off.

Today was an easy recovery run.  I biked up to the Y.  It almost felt chilly out while riding there.  Got inside and did some stretching and core work then got onto a treadmill for 3.2 miles.  I resisted the urge to push the pace, doing a reasonable job at that and ending up with about an 8:25~8:30 average pace.

Headed outside on an out and back course of 3.52 miles.  I ran by feel at what seemed like a comfortable pace.  I did not look at the garmin until I got back and saw that the average pace was 7:58.

Did a few sets of weights back inside and then biked back.

I'm mentally preparing myself for tomorrow's 16 mile long run.  Not sure why I'm worked up about it other than it's going to be Friday and I usually do my long runs on Saturday - except for that 14 mile run back in March where I injured myself on a Friday.   Hmmmm, maybe that is why I am worried?  I think I'll be ok this time.

Yesterday, I was a little bit worried about today's run as it is out of the ordinary for me to do my long run on a weekday.  But, fortunately everything seemed to work out ok.   I woke up and did not feel overly tired which was a good sign.   Warmed up with a loop around the neighborhood on the bike then started running right about 5:45.

I ran to the Y on a slightly indirect route, ran inside and topped off my water bottles then got going again, just a little over 10 miles left to go.

Ran out towards the horse farm but didn't quite have to go all the way to the end of the road to get my miles in.  Turned around and headed back.  I was running by feel and was feeling pretty good.    I did a good job of not looking at my Garmin at all during the run until the end.  Crossing back over Seven Springs Road was a bit of a challenge.  I didn't want to wait for the light so I figured I'd run against traffic until it cleared and then cross.  It didn't clear for almost a quarter of a mile, so then I finally crossed after what seemed like forever (next time I'll just wait for the light).

When I reached 13 miles, the sun was up but it was still quite nice out.  My pace had picked up but I was not sure how much.  Made sure not to intentionally push it.  At 15 miles I was feeling even better.  Made it inside my neighborhood and then looked at my garmin when it beeped, which was a 7:14 pace.   Last bit of the run turned out to be 7:22, 7:21, 7:14, and 0.41@7:17.    I hadn't quite reached my house yet but I saw that my garmin had lost the satellite signal.  It seems to do this pretty consistently at around 16-18 miles into a run, so I don't think this garmin will be going to Niagara Falls with me - perhaps old garmin 201, wife's garmin or possibly yet to be purchased garmin.

This basically wraps up week 1 of the last 3 hard weeks.  Tomorrow will be a fun 5K at the zoo with the family.

The whole family went to this 5K today at the zoo. 

I started out with Noah and Andy after having done a 0.25 warm up.  It was pretty crowded at the start as we didn't try and push up too close to the beginning.   The first mile runs outside of the zoo.  We crossed the first mile marker at 10:10.  Noah, Andy, and I were still together.  Unfortunately, just inside the zoo Noah slipped and fell down.   He was ok but his hands and knees were scraped up a bit (but no blood) and he was kind of upset.  He started running again but it took him a bit of time to compose himself.  I told Andy to keep going at his own pace and I stuck with Noah. 

The mile inside the zoo is pretty fun although it's not very easy since you are running up and down board walks, through the manatee exhibit under ground and around a lot of tight corners.

The third mile went a lot better although Noah periodically complained about something or other.  He didn't think he was doing that well because he was not with Andy but we were steadily passing a lot of people.

Finally we rounded the corner for the home stretch run to the finish line.  Noah really picked up the pace, running most of it near a 7:00 pace!

splits were: 10:10, 11:20, 9:54,  0:50

This was a huger PR for Noah and was just his second 5K.  Andy did not get a PR overall but this was his best time with no pacer, about a minute faster than his first run with no pacer.   They both got awards for 1st and 2nd place in the 9 and under group.

The race fee included free zoo admission so we spent a few hours walking around and enjoying the animals.

Jenny has a great race report with pictures, she PR'd on this not very easy course.

Today started the first day of the last two "hard weeks" before the marathon.   Fortunately, everything went well today and it did not feel at all tedious or like work.  Woke up and biked to the Y, did some stretching and core work then got onto the treadmill for 4.25 miles at about an 8:15 pace.

Headed outside for another 5.77 miles at what ended up being 7:36 pace.   I didn't look at any of my splits until the end.  First mile outside was 8:20 and the others were a bit faster to get me to the 7:36 pace average.  It didn't feel hard at all.  Weather is getting nicer slowly but surely.

After the outside run I didn't really have time for any weights other than some sets of leg extensions.  Got back on my bike and rode home.  Hopefully I can recruit Dixie to run with me tomorrow for another 10 miler.

I ran with Dixie again this morning, meeting up at the 7-11 near John Chestnut park.  We did the same route as last time.  It was a little bit faster pace but still in the "easy" range.  Weather was very nice this morning in the low 70's.   The run went by pretty quick. 

Average pace: 8:16

Tomorrow will be a harder run although hopefully rewarding with 4 1600's.

I had a  better than expected run this morning.  My expectations were a little bit low for a number of annoying reasons - dog waking me up early, a few random aches/pains, and lower GI not feeling quite right.   Fortunately, those things kind of melted away after the two mile warm up.  It was a really nice morning out.  I did the warm up starting in the Y parking lot out and back a mile each way.

I saw the cross country kids (who often start at the Y parking lot) heading out onto the ball fields.  I was worried that they were going to do track work today and not let me in (although the coach is a nice guy and would probably be ok with that).  But it turned out they were just doing laps around the fields barefoot.  I got to the track to find the gate locked - the first time ever, so I climbed over it (feeling a little guilty).

Today my goal was 4 X 1600 @ 6:17 - one more repeat than last time and a slightly faster goal pace.  First repeat felt very hard (especially the first 2 laps), made me think that I could not do it which made me think I must be doing the right pace.  So, I picked them off  one at a time and kept going through willpower (the consistent training of course helps!).   It was a very beautiful morning.  I made my goal splits (and a little extra):

6:09, 6:06, 6:08, 6:06

I changed directions on each repeat so as not to irritate my IT band.  It is amazing how far off the garmin is when going clockwise around the track.  The counterclockwise runs lined up perfrectly with the garmin.  For the clockwise runs the garmin said I "finished" the mile in 5:28 but I didn't really get to the finish for another 40 seconds later!  Well, it is nice to see those 5:28's and think "maybe someday".

So, the thing I really like about the track is that it is what it is.  It's not quite like doing a race but is similar.  There is no arguing about whether the garmin was right or the course was right or if the treadmill is calibrated accurately.  You just go around the track x number of times and that's it.

Did some very easy running to cool down.   I drove home (did not bike this morning to give myself a small break which I felt guilty about).  I got into the pool for a little bit and rescued a tiny baby ringneck snake who had fallen it and could not get out.   Yesterday my wife rescued a small painted turtle who was taking a dangerously long time to cross a busy street.

The weather was great this morning.  I couldn't believe it when I saw that the temperature was 64°, I haven't seen the 60's for what seems like forever.  I warmed up on the bike (which actually felt cold) with a loop around the neighborhood then I started the run.  At the start of the run I felt like the guy on the Dunkin Donuts commercial "time to make the doughnuts....", but instead time to do another 10 miles.   I started out slowly and after 1 mile was feeling a little more alert.

I ran onto 54 then up Starkey, my favorite Thursday run location.  For miles 4, 5, and 6 I had to make myself stay between 8:00 and 8:10 pace which I did.  Finally, after mile 6, I decided to just go with what felt good.

Average pace: 8:01

Rest today, 20 tomorrow.

Well, I didn't completely rest but I did take it easy with some warm up , stretching, and a few sets of weights at the Y (which I drove to and from).  I'll cut back on the driving once I'm over the peak.

Another interesting run this morning - sort of an adventure.  There were some friends that were going to run 15 miles at Starkey.  I needed to do 20 so the plan was to park my car at Longleaf neighborhood then run to Starkey from there  - about 5 miles. 

I arrived at 5:15 and got going.  It was very dark outside with no moon but a sky full of stars - beautiful but not very much light.  I had a little key chain light which helped a little bit to see where I was going.  At one point it looked like there was a thin white post in the middle of the trail.   As I got close I realized what it was and how awful it could have been if I had run into it - it was the biggest spider web I had ever seen.   That sure would have been a mess if I had run into it!

Shortly after that I heard a coyote howling not too far away (well that's what I think it was) - then it sounded like there was one or two more howling back at the first one.  With the darkness, the monster spider web, and the coyotes I was now feeling kind of creeped out.    Then a car slows down and the guy rolls down his window and says hi.  It was one of my running friends who I was going to meet.  So, I hopped into the car with him until we got inside the park then I ran a bit more and met back up in the parking lot.    As I was running in the park I heard a crashing in the bushes off to the side of the trail, along with some grunting/snorting noises - probably a wild boar.  It was now 5:55 and we were supposed to start between 6:00 and 6:10 but Dixie called, said he was running late and asked us to wait for him.  So we did.  Finally got started about 6:25.

The weather was still nice and cool and it was very picturesque with a faint sliver of a moon, some stars, and a hint of getting light.  Ran out 7.5 and then turned around and came back.  I had just a little over a mile to do by myself to reach 20.  I felt ok on most of the run except for around 14.5 miles I was feeling a little run down.  Fortunately I felt better a half mile later and had a good strong finish.

Lots of people at the end of the run, sharing coffee, pastries, and some other breakfast type foods.

Just one more 20 left to go!

I think this was my first 60 mile week.

First day of my last hard week before the upcoming marathon.  I think I did pretty well considering just having finished 20 on Saturday at the end of a pretty high mileage week.   I woke  up a little bit earlier and drove to the Y.  Warmed up on the bike for a bit and then did some stretching.   Hopped onto a treadmill for 4.57 miles at an 8:25 average (9 something first mile followed by low 8's).

Went outside to finish up my miles.  Temp was decent enough to make the high humidiy not seem so bad.  Ran at a comfortable pace without looking at the garmin until afterwards.  Ran down Wyndtree and back with a loop around Kinsmere then back to the Y.  6.61 miles at 7:51 pace for the outdoor portion.

Massage scheduled for this afternoon to keep me going injury free  (trouble in right knee is brewing, keeping an eye on it for now).

Good easy paced run with Dixie this morning.  It rained last night so everything was wet and the air was humid, but the temperature was not up too high.   Arrived just after 5:30 ( a few minutes late).  Set out at an easy pace and tried not to pick things up.  Stopped at the lake park on the way out and once on the way back to hydrate.

Finished up the last mile about an 8:10 pace with an 8:22 average overall.  Mid run weeks start getting a little bit easier from here on out so that should be a good psychological boost.  Although, 11 miles wasn't all that bad, you just go out and do it one mile at a time and it's not really any different than 6 or 7 miles, it just takes longer.

Today's run finishes off my highest mileage month so far.

Right knee is still a little irritated.