The Long Run

10.12 mi, 1:25:52, Elev gain 169 feet, HR 146 bpm

Today's run was supposed to be 1 mile warmup, 7 miles @ marathon pace, 1 mile cooldown.  But, I had to rearrange things.  Jessica's car wouldn't start last night, dead battery, was able to jump start it, but wanted to get a new battery as soon as possible.  The gymnast had a follow up appointment for suspected broken toe (yup, turned out it really was broken), so I dropped the other two at school, then went to Tires Plus to drop off her car, then started my run from there.  Not an idea place to start running or do faster miles, too many cars to dodge.  So, I ran about 3 miles to get to the Pinellas Trail, headed north 2 miles, then came back running some MP miles.  Actually, did a little over 4 by the time I grabbed my water bottle, so then finished up the 5th mile staying on pace.  Did one easy mile, and then picked it up for one more faster mile getting me back to Tires Plus to get the car.

Faster miles were: 7:20, 7:23, 7:22, 7:18, 7:39 and then after one easy mile, one more at 7:40

Also, the freezer broke and everything started melting.

8.15 mi, 1:16:46, 9:25 avg, Elev gain 120 feet, HR 132 bpm

Easy paced run, from Westlake Village to Pinellas Trail via Alderman Rd.  Headed north almost to Klosterman, turning around near the Suncoast Primate Sanctuary.  Took a short break to take some pictures of the gorillas just to make the run memorable.

9.05 mi, 1:15:12, 8:19 avg, HR 159 bpm

Workout of the day 6x1k repeats @4:15 (6:51 pace)

Did this workout a few weeks ago, today's went better, it was less of a struggle to make the pace and I could even beat it if I wanted to, but for the most part held back except for the last one.  Warmed up about 2 miles, headed out to the trail near Lake Dan.  2:30 jog/rest between repeats, pretty strict about the 2:30 break (had workout programmed into my watch, can't argue with the beep!).   Splits were: 4:06, 4:04, 4:00, 4:05, 4:04, 3:54

I see some speed coming back that I wasn't sure if it would.  The last 5 added up is very close to a 20 minute 5k.  That would be a huge accomplishment if I could see those times again.  Need to go jump into some 5k's

The two mile jog back to my house was nice.

8.21 mi, 1:24:33, 10:17 avg, HR 118 bpm

Easy 8 mile run with Jamie.  Ran in Foxwood and down the trail by Lake Dan.  Finished up with 6x100m strides.  I was surprised by my heart rate, but the weather was nice and it actually was a conversational pace.  Feeling good about my training as it is wrapping up.

Tom has a cross country meet at Crews Lake Park tomorrow, he's been cutting back miles a little to try and get fresher legs.

10.25 mi, 1:37:45, 9:32 avg

Ran in Crews Lake park, doing 2.16 miles before the cross country meet, and then a little over 8 miles after the meet.  Original plan was to run more miles before the meet but there was some unexpected traffic due to an accident.  We were still early, just not as early.  On the second half of my run I got to see more of the park than I have, running as best I could the cross country route.  They have a mini-railroad here with a track that is 1 foot wide. I didn't see any of the trains but I heard they are big enough to ride on.

Tom's Grandma Cindy from Texas was at the meet and Andy rode over with me.  The Mitchell Team took first place with Tom running 17:18 (14 seconds faster than last week) which was a course record for him.  He was third place for the team with Jordan sneaking by him in the home stretch and Jarod coming in about 9 seconds ahead of him (much smaller gap than last week).  Proud of Thomas and the team.

3 years ago, both Andy and Thomas ran in this meet and Grandpa Tom was also here.  They always have a DJ at this meet, so it's a pretty fun atmosphere.  I'll miss coming here next year.  

5.56 mi, 48:33, 8:43 avg, HR 140 bpm

Taper week, today's run was 5 miles easy pace followed by 6x100m strides.  Ran in Foxwood out to the trail near Lake Dan, headed south for a bit then turned back.

Did the strides at the usual spot in the neigborhood where someone has spray painted a hash mark, 50m, and 100m.  Maybe someone training or maybe utility people.  Today's strides were significant.  A good average pace is maybe 5:30-5:45, with above average around 5:15. 

Today I was at 4:45. 

Not sure why I was faster, hopefully a good sign and not just a fluke.  When I'm running this fast I feel like I'm going to lift off the ground, so I have to concentrate on making the right contact so I'm not using too much energy going up and down vs going forward where I want the energy to go.

My garmin watch gives me some performance stats for vO2 max and lactate threshold which I have no idea how accurate they actually are, but I have seen steady improvements in both, with the reported lactate threshold going from 7:30 back in February (when I wore heart rate monitor for the Holloway Half) down to 7:00 and vO2 max which used to bounce around between 49 and 50 with a 51 every now and then, now holding steady at 55.

5.07 mi, 47:12, 9:19 avg, HR 136 bpm

Just 5 easyish miles from Westlake Village, out over to the Pinellas Trail and back.

5.09 mi, 44:30, 8:44 avg, HR 138 bpm

Easy run, out and back, went out south entrance of Westlake Village, then a little bit onto PA Ave, and then back the way I came.  

Feeling some extra energy as I get through taper week.

7.1 mi, 58:43, 8:16 avg, HR 150 bpm

The final "workout" run before the marathon.  2 mile warmup, 3@7:28 pace, then 2 mile cooldown.  Ran out south end of Westlake, and over to the Pinellas Trail, then started the fast miles once I reach the 2 mile point.  Got on pace ok, reached the turnaround, then once I started the third mile, pace picked up gradually and finished the third mile at 6:57, which didn't feel much different than the second mile which was 7:21.  Garmin watch told me 6:57 was my new threshold pace.

Ok, so whatever happens this weekend, I have three data points of improvement - vo2 max from 50 to 55, threshold pace from 7:30 to 6:57, and a new PR pace for 6x100m strides.

Planned rest day, have not had one of these in a while that wasn't on a Saturday or Sunday.

3.1 mi, 29:48, 9:35 avg  (no heartrate strap today, it's packed)

One last easy run, 6 am start, zig zagged in Westlake, out and back.

Packed up and ready to go, drive Stella to Trinity and drop her off with Andy, then straight to the airport for flight to Cleveland.

26.32 mi, 3:35:23, 8:11 avg, Elev gain 378 feet, HR 157 bpm

The Towpath Marathon in Cleveland, OH (actually just outside of Cleveland) was a fun race, well organized and this year was blessed with perfect weather.  I didn't quite make my goals and how I ran the race was a little different than how I had hoped, but overall I will call this race a success and will cherish the memories of the good things.  I had hoped to run a nice steady race with paces just slightly faster than 8:00 so I could break 3:30, and anything faster than that would be icing on the cake.  The last several marathons I've struggled to maintain a goal pace past 17 miles.  I was focused this time on trying to run steady, push the pace a little less during the early miles so I could at least get to 20 or 21, and then dig deep to persevere through the last 5 or 6 miles. 

Miles 1 and 2: (8:28, 8:39)

Race started at 7:00 am, hints of light but the sun not up yet for another 25 minutes or so.  Jessica saw me off at the starting line.  I chatted with a few people waiting for the race to start.  Legs felt pretty decent heading out.  Had done a short, few minute warm up so I wouldn't start out completely cold.

We started out near the Canal Way visitor center, initially heading in the opposite direction of where we were going so we could do a small loop.  The road to the visitor center is at the bottom of a small downhill (so about 70 feet elevation gain the first mile).  We reached the road where the park entrance is, then headed down 49th street leading to a section of road that was closed - a little bit chopped up but pretty runnable (like running on a gravel road), then we headed downhill back into the park (110 feet downhill the second mile).

Miles 3-10 (the good miles): 7:46, 7:46, 7:53, 7:42, 7:45, 7:53, 7:51, 7:59

We ran north to our turnaround point, 4.75 miles into the race.  Approaching the northern turnaround were a couple small hills.  Next, headed south for about 6 miles to the southern turnaround point (about mile 10.5).  On the way to the southern turnaround were two suspension bridges which were advertised as 30 feet high, but seemed a little less than that (but it was enough to slow me down a little bit).

Miles 11: (8:15)

 I would not start my struggle at mile 17 this time like I was afraid of, unfortunately, this time around I struggled at mile 11!  This worried me a bit - not even half way through.  

After making the turnaround at the southern point, my slowing pace seemed to make a small bounce back, and mile 11 which was looking like it might be an 8:30, turned into 8:15.  Picked up momentum so I could get back under 8:00 pace for the next three miles.  Sometime around this point I finally took off my hat. Probably should have done that sooner.  Morning started out in low 40's, sun was up now, temp maybe about 50 degrees but I was heating up, still dressed for low 40's waiting for the race to start with hat, short sleeve shirt and arm warmers.

Miles 12-14: (7:44, 7:58, 7:53)

So, missed sub-8:00 on mile 11, made it ok for miles 12, 13, and 14. 

Looked at my overall time at 13.1 miles where they had a sign, time was 1:45:05. Upon reaching mile 14 which was slightly under 8:00, that put me right around 3:30 pace.

Miles 15-20: (8:15, 8:06, 8:26, 8:24, 8:18, 8:24)

I didn't want to blow up but didn't want to slow down too much, so I just did the best I could.  Settled into a new, slightly slower than 8:00 pace, with miles 15-20 between 8:06 and 8:24

Continued north to the northern turnaround point, then back south again.  But it wasn't a straight shot back yet.  Did one smaller loop where we turned left, heading north again, but not going all the way up to the northernmost point, turning south again, and then having a straight shot back.

Miles 21: (8:44)

Mile 21 was the slowest.

It was after the smaller loop, at the junction where I'd take a right and head south for the last time I saw Jessica waiting for me where she cheered me on a snapped a few pictures.  She had been there just before this last loop but was too far away for me to see.

Miles 22-26.2: (8:27, 8:33, 8:34, 8:34, 8:18, (last 0.2) 7:47 pace)

And then miles 22-26.2, a little bit faster as I felt the pull of the finish line.

Making that last turn south, my legs were tired but not exhausted, my mind was in a pretty good place, I was on my way home.  Also, little did I know, I was being followed by a 55 year old woman.  Keeping my pace steady through those last miles helped her out (she thanked me after the race) and my small pick up for the last 1.2 miles kept me safe from getting passed by her.  The last two bridge crossings felt much easier compared to the first time.

Jessica was waiting for me at the finish line, helped me hobble around until my legs were back.  I chatted a little bit with Connie - the woman who had been following me in.  She was the masters winner, had just run a marathon last weekend, and the weekend before that ran a 12 hour race.  

Thoughts:

My time was good enough for second place age group (first place age group was 3:25.  first place overall was 2:39.  I think the toughest age group was M 35-39 who were all under 3:00:00).

Compared to previous years, the course this year was a little bit different.  Due to permit issues, they didn't actually run on the usual section of tow path, but instead ran on paths in the Ohio & Erie Canal Reservation (state park).

So, once again, slowed down more than I wanted to, but held it together at the new, slower pace.  When I did slow down, decided I'd use this opportunity for a training run.  I've always kind of hated that statement in the past, but today I used it more positively to try and push as best I can with hopes that the next time, the new slower pace (if there is one) will be a little bit faster.

This was slower than my last marathon, but I think my base fitness might be a little bit better this time around, so I'm going to build on it and try again after recovery and some training.  My slowest mile this marathon was faster than my slowest mile during the last marathon.  Last time I had two miles slower than 9:00.  So, the range of paces was tighter this time around.

One well-deserved rest day (although I did think about running).

1.19 mi,  11:35, 9:41 avg

1.10 mi, 9:49, 8:56 avg, HR 134 bpm

I decided to run just one mile (first run), but then I was curious to run one more wearing the heart rate monitor.  Runs were up and down the street on Lakeview Dr. and a loop through the Westlake Park.

Legs not so bad today.

4.1 mi, 37:34, 9:09 avg, HR 134 bpm

A little bit farther than yesterday, ran from Foxwood over to the trail near Lake Dan out to 2 miles then turned around and came home.

In the evening, watched Thomas and his team run in the Sunshine Athletic Conference West cross country meet held at Anclote High School.  This is a fairly twisty course run on grass field and through a wooded trail.  Team did well.  I ran out to try and meet Tom at the one mile point but didn't go to a good spot and could barely see the runners, so I rushed back to the 2 mile spot which is also near the finish line.

Jarod had taken the lead, and by the time I saw them at the two mile spot Thomas was running a little behind Jacob U. and Jordan, but by the end Thomas was ahead of Jordan by a little bit, coming in 4th overall (runner from another team snuck by him near the finish) with a time of 18:55 (winning time was 18:05).  Everyone was a little bit slower.  Thomas was still coughing a bit from his cold last week, so hopefully once that's compleltey cleared up he will have his lungs back.  It was also a pretty quick race turnaround from Saturday's race up in Tallahassee.

6.09 mi, 1:00:56, 10:00 avg, HR 125 bpm

Easy run today with Joe and Jamie in Foxwood and along the golf course on the y-shaped route.  Nice to run with friends. I do like running alone a lot of the time but it's always good to catch up and also the runs almost always feel easier.

3.58 mi, 29:52, 8:12 avg, HR 140 bpm

Ran a little over 3 miles from my house out to just past the water fountain on the golf course and then back home, then 5x100m strides down the street a little bit to get my legs ready for 5k race (Glam Run 5k in Palm Harbor for the HS).

5.04 mi, 44:01, 8:43 avg, Elev gain 182 feet, HR 142 bpm

I wasn't keeping an eye on the weather and it started pouring out Friday night.  Tropical storm Nestor seemed to come out of almost nowhere.  It wasn't that close to us but close enough for some serious rain and a couple of tornadoes, one of them just two towns over.  So, they made the call Friday night to cancel the race (possible storm surge could have put the park where it was starting from under a few feet of water).  

Rain cleared up for the most part, weather was still cool so went out for 5 miles at 10:00am.  Jacobe agreed to come with me.  We ran down to Pop Stansell park and enough past it to get 2.5 miles then returned back the way we came.

Decided I'd look to see what 5k's were on Sunday since I wanted to see what I could do for a race.

3rd Overall, 2nd place male, 1st place masters

Since yesterday's race was rained out, I looked for a race nearby for today.  They had bib pick up and registration yesterday at American Running company, so signed up there.

Was hoping for the cooler weather of yesterday morning, but today it was back to typical warm and muggy.  Race start time was 7:15 so still slightly dark.  Race starts on the side street next to the original Hooters location, heads north up to Drew Street, then takes a right onto Drew where one lane of traffic is coned off.  It's a little over half a mile, on a slightly uphill (38 feet), not too bad to start out on and a nice little downhill for the return trip.

For most of the first mile I did not look at my watch but just sort of kept up with the back of the lead pack and slowly passed a few here and there.  Looked at my watch a little before the 1 mile marker and saw I was on a good sub-20:00 pace, finished the first mile in 6:17.  My fastest mile for quite some time.  

Headed south down a street off of Drew until taking a left onto a small street going on a block through a neighborhood before coming out back onto the road leading to Drew Street.  Still holding onto a decent pace but had slowed down a bit, now about a 6:50 for the second mile, then my pace seemed to slip further and I was struggling to get back under 7:00.  I was following a woman in an orange top (very fit and somehow managed to keep her hair in place perfectly and all make up in place), she was running next to a guy and they seemed to be running together.

But, when we got to the 10k/5k split, the guy headed onto the 10k course.  The woman was the only one that I could see in front of me (there was another guy way up in front but I hadn't seen him for some time).

I followed the woman trying to lock onto her pace but she was slowly pulling away.  Turned left off of Drew back down the street we started on with the downhill.  I was able to slowly get back under a 7:00 pace, down to 6:54

Then, made the last turn into the parking lot where they had the finish arch.  Watch showed 2.96 miles, so a little bit short but regardless, I was still 3rd place.  First place guy was 17:49, and the first place woman was 19:27.

They had beer, chicken wings (two types) and a few other assorted refreshments.  It was a pretty fun race, and now can't wait to run another 5k.  Next up will be the PHSC Bobcats 5k in two weeks, hopefully get Jacob to run with me.

6.61 mi, 1:01:04, 9:14 avg, HR 142 bpm, elev gain 120 feet

Basic run from Westlake Village to Pinellas Trail via Alderman Road up to Conservation Park, and then back the way I came.

4.79 mi, 45:20, 9:27 avg, HR 131 bpm

Loop around Westlake Village and up and down Lakeview Ave.

5.13 mi, 47:58, 9:20 avg, HR 138 bpm, elev gain 165 feet

South out of Westlake Village via the cut through to 16th street, to PA Ave over to Pinellas Trail until reaching just past 2.5 miles, then turned around and back the way I came.

6.1 mi, 59:55, 9:49 avg, HR 127 bpm

Ran with Joe and Jamie in Foxwood and near the golf course on t-shaped route.  Nice easy run with good heart rate and pretty early 6:30 start.

6.2 mi, 54:11, 8:44 avg, HR 146 bpm, elev gain 273 feet

Afternoon run in Central Park NYC.  Arrived in New York last night, got to hotel about 11:00.  We were meeting Jessica's parents and sisters for breakfast at the Luxemburg Cafe at 10:30 so I decided I'd run after breakfast and before needing to get ready for the wedding (her cousin's son).

Weather was perfect, cool and sunny.  One week out from NYC marathon, lots of people running in the park, covering the last miles of the race.  Ran from the south end of the park to the north end and a few blocks continuing north, then turned around.  Great way to sight see.

6.56 mi, 59:05, 9:00 avg, HR 136 bpm

Ran from Foxwood, over to Lake Dan Trail and almost to the end before turning back.  Finished up with 6x100m strides just down the street from my house.

6.24 mi, 50:15, 8:03 avg, HR 158 bpm

(or 6.5 mi, 50:15, 7:43 avg based on treadmill)

Treadmill run in Austin, TX.  Used garmin on "indoor running" mode so I could get heart rate information.  At slower paces, treadmill and garmin matched but as I went faster, the garmin pace stayed the same, until toward the end I started exaggerating my arm swing and then they matched up, if I exaggerated even more, the garmin would say I was going faster than what I had the treadmill set to.

Either way, I didn't really matter because I ran what I ran, but still it was interesting and gave me something to do while running on a treadmill!

4.16 mi, 34:36, 8:19 avg, no heart rate

Day 2 treadmill in Austin.  Up a little bit later than planned and said yes to that one last drink, but still managed to get on the treadmill for a little bit.  Poor choices, but not a complete disaster.

4.3 mi, 41:45, 9:42 avg, HR 131 bpm

Back home from trip, ran from Foxwood, over to the Lake Dan trail for a little bit over 2 miles, then turned around and came home.  Kept the pace easy.