The Long Run

7.02 mi, 1:06:18, 9:26 avg

Ran with Jamie in the neighborhood.  Started almost 8:00 because of the supposed world-ending torrential rain we were supposed to get.  Pretty sure it wasn't coming (not until the next day).  It was actually eerily calm.  Easy conversational pace and no heart rate monitor to look at.

4.17 mi, 38:17, 9:11 avg, HR 126 avg, 134 max

Out and back run from my house, past the golf course to the last neighborhood before getting to Trinity Blvd.  A few wind gusts and sprinkles but mostly no rain.   Big puddle on the little golf course hill I usually run when going to the water fountain.  Some guys were unclogging the drain.  A few branches were down here and there but other than that everything looked ok despite the very heavy rains and strong winds.  Even though we missed the eye of Hermine, the bands were pretty serious.

Run was pretty evenly paced with miles ranging between 9:30 (first) and 9:01 (second).

Tomorrow will be 46 miles of the Pinellas Trail Challenge (which hopefully won't be too flooded).

Pinellas Trail Challenge Race Report

I had two main goals for this race :

1.  Run a steady pace throughout 
2.  Pace Jamie (her first ultra) and Joe as far as I could

Weather was much better than two years ago.  The temperatures at the starting line and humidity felt exactly the same but the day would never get out of the 80's and for the most part there was cloud cover as well as a good 30 minutes of heavy rain.

The starting area of the PTC has such a relaxed feeling (as do many ultra marathons) and includes all ages from young 20-somethings to lots of men and women in 40's and 50's, a few in their 60's and this years youngest finisher at 16 years of age.  It's all fun and games for the first mile until you realize there are 45 more to go!  Actually, the first mile has the biggest single mile elevavtion change as it travels from near the waterfront heads inland past Tropicana Stadium (two more "climbs" later on at miles 12,13, and 14 and a smaller one around mile 40 in the "keystone mountains").  But, other than that it's a pretty flat course as you'd expect in Florida near the coast.

Pacing strategy two years ago was to run about a 10:00 pace per mile including a one minute walk break in the middle of each mile.  That strategy had lasted to about mile 16 when we switched to same run/walk but at 11:00 pace per mile, and that strategy lasted to about mile 26 then it turned into run whenever I felt motivated enough and otherwise trudge on.

But, this year the plan was 4 minutes run/ 1 minute walk and try to stay around a 12:00 average pace.

1. 12:31
2. 11:29
3. 11:33
4. 11:54
5. 11:09
6. 11:18
7. 11:29
8. 11:17
9. 13:01 (first aid station, near Tyrone Square Mall)
10. 14:42 (bathroom break, Subway/hot bakery)
11. 10:29
12. 11:21
13. 11:29
14. 14:13 (aid station where we saw the RMHC Striders contingent)
15. 11:55
16. 11:56
17. 10:58
18. 11:39
19. 13:31
20. 10:51
21. 11:45
22. 16:09  (aid station with drop bags)
23. 11:09
24. 10:54
25. 11:13
26. 17:05 (Dunedin Boxcar aid station/bathroom break)
27. 11:33
28. 12:05
29. 12:01
30. 11:10
31. 12:43
32. 11:17
33. 12:46
34. 11:59
35. 13:44
36. 11:23
37. 15:46  (Tarpon Tavern Aid Station - race begins!)
38. 11:31
39. 11:40
40. 12:55 (Keystone Road aid station, very brief)
41. 11:24
42. 11:51
43. 11:21
44. 12:27
45. 11:49 (Cynthia tells me to go ahead and she'll bring Jamie in)
46. 9:57 

So, this years race was a success. Jamie was able to finish her first ultra (just a few minutes behind me) with no real prep or experience other than running marathons, Joe also finished after signing up at the last minute and having previously said this was "one and done" last year.

I had more to write about this but realized (today at the end of November) I had never finished writing this and had forgotten to publish it!

6.31 mi, 1:02:31, 9:54 avg, HR 127 avg, 136 max

Easy paced run up and down Starkey Blvd bike trail for Labor Day (8:00 am'ish start).  Saw Evan and Hope towards the end of their 20 mile run, then joined a small group of the Striders for breakfast at a local breakfast place.  Nice morning and felt pretty good running after the 46 mile race on Saturday.

5.61 mi, 56:21, 10:03 pace, HR (not today)

Ran with Jamie in the neighorhood.  Conversational pace.

7.85 mi, 1:14:21, 9:29 avg, HR 118 avg, 136 max

One of the first fall'ish feeling mornings (although yesterday was pretty nice, too).  Ran with Jamie in the neigborhood.  Ran easy, conversational pace throughout.  I looked at HR now and then but not too much until toward the end. After she split off I picked up my pace enough to raise HR up to 130-131ish so last two miles (1.85 actually) were paces of 8:56 and 8:40

A little bit of lingering soreness in my left quad.  Just one toe a little swollen around the nailbed but looking better now.

8.53 mi, 1:18:57, 9:15 avg, HR 124 avg, 137 max

Nice morning weather, run starting at Longleaf out and back on Starkey Blvd.  Felt pretty good and thought there was a chance I'd get a new heart rate zone PR but not quite, although still pretty good with several miles under 9:00 pace.  Good to get in some more miles this morning but just missed the Striders coffee, although did have a chance to chat with Marcia a bit.

AM - 3.14 mi, 29:58, 9:33 avg

A little late getting out to run. I have a new dog as of last night and the morning was a little bit stressfull at first but worked out.  I waited until the boys got back from cross country practice and I did a short out and back to the water fountain on the golf course.

PM - 1.7 miles

Run/walk with Stella (new dog)  around the neighborhood loop, she is pretty good on the leash.

Instead of doing my Saturday morning run I watched my boys at their cross country meet.  Weather was slightly cooler than two weeks ago but course seemed a little harder (good amount of single track with muddy sections - several peole lost their shoes in the mud).  Both boys got new PRs.  Andy finished in 19:53.  He also set a new unofficial two mile PR in 12:20 with his old PR for 2 miles (3200m on the track) was 12:30.    Thomas beat his old PR by about a minute with a 23:49

17.63 mi, 3:02:08, 10:20 avg, HR 148, 182 max

I didn't start my run until 2:15 pm, by which time it was 95 degrees (fortunately a few clouds here and there to block the direct sun).  I started out slow and easy.  Switched to 4/1 run/walk about two miles into the run but kept pretty much the same overall pace.  Things started feeling pretty hard just past halfway.  I ran from my house, to SR54, up Starkey Blvd and into Starkey Park on the bike trail just past the Pluto sign to one of the water huts which thankfully had plenty of icy cold water.  I was carrying my camelback which I had loaded up iwth ice but pretty much all gone at the turnaround point.  Nevertheless, I picked up the pace slightly, wanting to get back in a faster time which I did but just barely, 1:32:30 out and just under 1:30:00 back.

13.12 mi. 2:06:05, 9:37 avg

Ran with Joe and Jamie at Upper Tampa Bay trail starting from closed Target.  6:30 am start and what a big difference from running Saturday afternoon.  At the end of that run I was pretty sure I'd need a day off but by later that night I knew I'd be ready.  Relaxed run and originally planning on just 10 miles but was talked into going to the trail's end where we knew there would be cold water to top off with.

14.06 mi. 2:09:48, 9:14 avg, HR 127 avg, 141 max

Two part run this morning.  Part 1 was just over 6 miles with the Striders starting near Longleaf on Starkey Blvd trail.  Stopped a little bit at the end for coffee, then headed home and met up with Jamie in the neighborhood at 7:00am and then did almost 8 miles with her.  Didn't seem so bad breaking it up this way.  Morning was pretty decent weatherwise.

AM - 8.21 mi, 1:19:35, 9:42 avg, HR 116 avg, 140 max

Ran in the neighborhood with Joe and Jamie.  We all ran a little over 6 miles together then Joe headed home.  Jamie and I continued on and we stopped by my house and I leashed up Stella who ran the neighborhood loop (1.7  miles) as we ran the long way back to Jamies house.  This was Stella's first run (first non walk/run) which she did pretty well and seemed to have fun.

PM - 2.1 mi, 18:53, 8:59 avg

I took Stella to the Strider's "Hump Day Hustle" run for just a short out and back on the Starkey Blvd bike trail.  We went out easy the first mile and picked it up for 8:21 pace the second mile, her fastest ever dog mile (I'm sure she's got a lot more in her)

8.13 mi, 1:15:13, 9:15 avg

I ran a little bit over 6 miles on the Starkey Blvd bike trail after getting a late start (said "hi" to the Striders as they were packing up to go home after the 5:30 run).  I wore my garmin but was very careful not to look at pace or distance the entire time.  The only feedback I got was hearing the beep each mile.  I'm familiar enough with the route that I have a pretty good idea where each mile should be.   I decided to run a typical "by feel" pattern of how I usually ran and the results were pretty much what I would have gotten if I had been staring at the watch the whole time: 10:17, 9:17, 9:00, 8:46, 8:43,8:22, 0.5@7:46.   Also, since I knew the cooler wouldn't be out I did not stop.

Drove back home and leashed up Stella for a run around the neighborhood loop.  We were both getting kind of hot and tired by the end.  I'll give her tomorrow off.

7.84 mi, 1:09:41, 8:53 avg , HR 125 avg, 136 max (not counting strides)

I ran a little bit over 6 miles at an easy pace (within HR training easy zone) with an out and back past the golf course water to the last neighborhood.

When I got back near my house I did 10 by 25 second strides with 50 second easy jog between each one.  The first two were a little slow as I warmed up (right around 5K pace), but the last 8 were significantly faster than 5k pace.   I had been feeling a little sluggish and worn down before I did these strides and they seemed to snap me out of whatever funk I had been in.

18.22 mi, 3:03:52, 10:05 avg  (Pearl Izumi Peak II (retired) )

Went up to Croom with Joe, starting at Tucker Hill parking area.  Plan was to do 2 sets of "pit repeats" - about 4.5 miles out to the pits which runs past all of the larger Croom Hills. Started the run about 7:30ish by the time we drove up there and got  set up.  Started out at 75 degrees but temps soon climbed (fortunately there is pretty good shade from all the trees, which the large spiders also like).

Ran pretty steady each way, slow first mile heading down the rooty section of Tucker hill.  We finsihed the first out and back and Joe went with me 3 miles on the second one before he turned back.  I felt better than usual running the downhills than I have in the past (maybe I'm finally getting better at those).

Drenched in sweat by the time I was finished.  I brought some chocolate milks for recovery and Joe had plenty of ice to share.  Headed home, dropped off Joe, then picked up Stella and had breakfast/brunch back at Joe's house and introduced Stella to Joe's dog for some doggy playtime.  It was a good outing for Stella.  Also had some of the best mango ever from Joe's brother's tree.

Somehow managed a good 70+ mile week and going to get some miles in tomorrow for tired leg practice.

Wesley Chapel 5K Race Report  (formerly Fast Tuesday's 5K)

Time: 19:21, 4th place overall

This was the first day of the race at new day/time, Sunday at 8:15 instead of every other Tuesday at 7:00 pm.  But, still almost as hot and humid - this morning was 79 degrees and swampy feeling (except for a tiny breeze).

Terri was there again and we both talked about how we weren't sure how well we'd do today - me because of the 18 miles on the Croom trails/hills yesterday and her because of yesterday's 5K.   There was also a middle school runner there today who looked pretty fast (turns out she's been at some other races I've been at).  Michael, the RD decided to jump into the race as well.  The three lead guys quickly put a lot of gap between us and I'm running just behind Terri and the middle school runner and after the second turn get just ahead of them.  The leader is quickly far away and getting even farther (he'd finish in 14:53).

My race strategy on this course has been to go out fast and try not to fade and get the third mile in closer to the rest of the miles.  So, first mile goes as planned and like the other races here but just a little bit faster at 6:04.  I'm a little nervous because it means either I'll do well or set myself up for a big crash.  The whole time Terri is not far behind me.  Sometimes her footsteps sound really close but I dare not look back - just keep going.  Middle school runner is also not far behind.

I hang on for the second mile and finish that one in 6:08.  Still no big lead - but that's good because it keeps me going.  For the third mile where I usually fade at this course (previous best third mile here was 6:28 last race) I have in my head the images of Andy and Thomas at their recent races.  Andy with his 19:53 after running through some muddy trails and breaking 20:00 for the first time after several tries since June (and 500 miles over the summer with the team) - his "Robert The Bruce spider moment" and Thomas who managed to knock off over 2 minutes from his PR in just one week and ran so fast he nearly passed out after finishing Thursday's race.  Knowing how hard those two worked I knew I could do a little bit better and not fall apart.  So, I hung on with 6:14 for the last mile and did the best I could for a final kick.  

Terri was right behind me to the end with 19:24 and middle school runner just 9 seconds behind her.

Mileage/time Totals: 6.4 mi, 49:37, 7:45 avg

Did a 1.1 mile warmup before the race with two Strides to accelerate to goal 5k pace and then did a little bit over 2 mile cool down at the end.

8.06 mi, 1:15:58, 9:25 avg, HR 126 avg, 144 max

Ran out and back near the golf course to the end neighborhood and then back home, about 6.3 miles then stopped at the house and leashed up Stella.  We then did the neighborhood loop, about 1.7 miles, pretty good rhythm once we got going.

8.53 mi, 1:19:36, 9:20 avg, HR 124 avg, 135 max

Neighborhood run from my house, out past the golf course and then back home, about 7 miles for the first part of the run.  Stopped at the house and picked up Stella and then did most of the neighborhood loop together (had to make a quick stop at the park), then walked in the last little bit trying not to push her too hard.

Then, needed to get packed up and ready for business trip to Milwaukee (I think my first time ever in Wisconsin).

4.28 mi, 34:00, 7:56

Ran on the treadmill at downtown Marriott in Milwaukee, was feeling easy to went a little bit faster to squeeze in the most distance in the limited time I had.  Grateful they had a basket of freebie ear buds to listen to music as I had forgotten mine at home.

AM - 4.12 mi, 40:11, 9:46 avg

Was feeling a bit worn out from the long travel day but managed to squeeze in some miles before work. Left knee bothering me a little so was good to go slower and not too far.

PM - 6.34 mi, 1;03:20, 9:59 avg

Got out after dinner for some more miles, was hoping to at least just do two miles but was feeling relaxed and taking slow so decided to go a little farther.  Kind of peaceful running at night for the most part.

And, finally got a mileage day over 10 miles this week!

20.1 mi, 3:20:00, 9:57 avg

Late run today.  Watched the boys at cross country meet this morning which was in Starkey Park on the trails.  Tough course with lots of sugary sand, roots, and a muddy section.  Both boys did great.  Andy got his second fastest time at 20:15 and Thomas shaved off 5 more seconds to get 21:35 (and was not on the verge of passing out like he was last time).  Talking to one of their team mates afterward he said this year has a lot of potential because the hard courses are lined up early and then the next few weeks will be on faster courses which is opposite of last year when a lot of the kids were disappointed to see their times go down.

Anyway, after we got home I headed out for my run starting at about 12:30.  Hoping to get at least 18 miles in (and some mental toughness training), I set out from my house with a 12 oz handheld bottle filled with gatorade,  I ran down Trinity blvd on the grassy shoulder to East Lake Rd heading south, stopped at a 7-11 to buy some more gatorade, headed south a little over 3 more miles taking me into the lake park inside Lansbrook, then turned around and hit the 7-11 at the 13 mile mark.  Still feeling pretty good I didn't run into issues until about mile 16 when there was no shade for protection (but at least the sun was at my back).  Slowed down a little bit kept on moving forward and eventually made it home.  

90 degrees from 12:30 to 3:50 pm, not ideal but made it somehow.

AM - 7.36 mi, 1:12:45, 9:53 avg, HR 125 avg, 137 max

Just took it easy especially starting out when my left knee was bothering me a little bit but good after warming up for about a mile or so.  Weather had a hint of fallishness in the air.   Ran from neighborhood through Fox Hollow with one stop on the way back at golf course water fountain.

PM - 1.7 mi, 23:02, 13:32

Run/walk with Stella around the neighborhood loop.

9.53 mi, 1:29:43, 9:24 avg, HR 125 avg, 136 max

Ran on Starkey Blvd bike trail starting from Longleaf at the Striders run.  Small crowd this morning but always nice to chat with Clark, Cindy, and Tom.  Knee was good especially after the first mile.  Weather felt cooler this morning (a little bit below 75).  Did a little over 7.5 miles, then drove home and ran with Stella around the neighborhood.  We are becoming a better running team, ran 2 miles which was the loop and a side trip to the Tamarind park to drop off a bag.

AM - 8.63 mi, 1:17:48, 9:00, HR 123 avg, 138 max

(1:39:53 on the garmin because I forgot to hit stop when I plugged it into charger)

Possibly my best heart rate run so far, but slightly broke the rules.  On the fourth mile my average HR was 135, so that wasn't according to sticking between 121-131 but it wasn't far off and overall average for the run was well inside the range.  Weather was a little cooler and tried to run a little more relaxed and not look at the garmin nearly as much as usual.

Ran through and past the Fox Hollow neighborhoods, across Trinity Blvd to Trinity Oaks until I reached about 4 miles and then turned back.  However, I missed a turn on the way back and had to backtrack a bit, so that is where the exra 0.6 came from.

BAA posted time cutoffs for the Boston Marathon today and I found I did not qualify.  I originally wasn't that hopeful but increasingly became more hopeful.  I ended up being about 21 seconds short.  I was bummed out for a little bit before getting over it and moving on.  I thought about two chances I had to qualify but did not.  My closest attempt was Marine Corps Marathon last fall where I qualified by 1:48 with a time of 3:28:12.  That race I was "running for fun" after my 5 previous marathons that year trying to get 3:25:00 or below.  It was a good race and at the time it seemed reasonable to think there was plenty of time to try again.

However, a good amount of time between then and now was spent training for and running the Georgia Death race for most of the spring, with probably not enough focused training for Utah Valley Marathon (with the Buffalo marathon two weeks before that as a "training run"), and followed by a little bit of bad luck with warmer weather at Utah Valley.

I then changed my focus to putting in miles (made 300 miles in July!) and running 5k's.  I did improve my 5k times and ran a lot of easy miles with heart rate training.

Super Tunnel Marathon had decent weather (not cool and crisp but nicer than the heat wave that ended the day before).  I wondered today why I couldn't have picked up a minute at Super Tunnel marathon?  

After rehashing all of this I came to the conclusion that there are more important things to worry about, take away whatever lessons I can from this, and try a little harder next time.

PM - 3.02 mi, 28:28, 9:25 avg, HR 124 avg, 143 max

"Hump day hustle" run at Longleaf with the Striders. Took Stella with me, she was extremely excited to greet everyone.  Decided to run the bike trail rather than the neighborhood where I did an out and back but turned back a little early as it looked like a storm was rolling in. Did the last mile on the Longleaf streets and rain held off until the end.  Stella was getting a little tired by the end, this was her longest run so far.

6.24 mi, 57:54, 9:17 avg, HR 130 avg, 140 max

Later start than usual.  Ran neighborhood loop out to Fox Hollow area just past water fountain, then reversed the route home.  Was a little warmer than I would have liked.  Concentrated on running a steady pace and let my heart rate drift up a little rather than slowing the pace, but still kept overall average in the 121-131 range.

10.27 mi, 1:38:42, 9:37, HR 127 avg, 157 max (strides at end)

Ran from my house, past Fox Hollow, through Trinity Oaks and out to the Y before turning around and coming back the same way.  Came pretty close to getting run over when I got to Mitchell Blvd.  I had a green light (but no cross signal), car turning right had a red light and not only did she not stop but took the corner pretty fast.  Saw the car pull into the school parking lot and parked near the office.  Walked over to the car but driver had gone inside already.  Was seriously considering waiting but decided against it and continued on with my run.  People are in such a hurry sometimes and its ironic how horrified she would have been if walking with her child on that corner and saw how fast she was going.

Got back home and finished up with 4 x 25 second strides to try and get my legs out of slow rut.