The Long Run

BDR Safety Harbor Half Marathon

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Location:

FL,

Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

  • 1 mile : 5:43 (3/2017)
  • 5K : 18:34 (12/2011)
  • 5 mile : 32:03 (5/2010)
  • 10K : 39:29 (11/2013)
  • 11K: 46:47 (July 2008)
  • Half Marathon : 1:26:47 (11/2012)
  • Marathon : 3:06:34 (02/2010)
  • 50K Trail: 4:34 (01/2012)
  • 50 Mile: 8:34:48 (4/2012)
  • 100K: 11:06 (2/2012)
  • 100 Mile: 25:13:21 (1/2019)

Marathons:

  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Marine Corps Marathon - 3:28:12, Oct 2015
  • Pocatello Marathon (ID) - 3:32:25, Sept 2015
  • Chasing The Unicorn (PA) - 3:31:20, Aug 2015
  • Run for The Red (Poconos) - 3:30:40, May 2015
  • Boston - 3:24:42, Apr 2015
  • Clearwater - 3:27:04, Jan 2015
  • Clearwater - 3:16:17, Jan 2014
  • Boston  - 3:27:00, Apr 2011
  • DesNews - 3:10:57, Jul 2010
  • Gasparilla  - 3:06:34, Feb 2010
  • Space Coast - 3:11:29, Nov 2009
  • Estes Park  (7500' and up) - 3:52:19, Jun 2009
  • Boston - 3:17:22, Apr 2009
  • Niagara Falls - 3:19:21, Oct 2008
  • San Diego RnR  - 3:24:18, Jun 2008
  • Jacksonville Marathon -3:21:24, Dec 2007
  • Chicago Marathon - 3:35:08, Oct 2007
  • Disney Marathon - 3:52:34, Jan 2007

 

 

 

 

Short-Term Running Goals:

 

  • Sub 40:00 10K
  • 2:59 Marathon
  • 1:25 Half Marathon
  • 18:30 5K

 

Long-Term Running Goals:

Maintain my health and continuously seek to improve my fitness. Maybe someday get under 3:00 for marathon. More importantly, I'd like to figure out what my maximum ability is and reach that.

I'd also like to find the right balance in life and use running to enhance and improve myself.

 

Personal:

Dad of  three (welcome Charlotte Dani on 8/10/20) awesome kids and stepdad to three almost as awesome as my own kids.

I have a brown dog named Stella, and three cats - Catty, Tortie, and Esperanza.

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life started out rough but now has a better home.

I've recently started another blog so I can easily add lots of pictures and so other non-FRB users can leave comments:

Forward Progress!

 Also, for 2012 I started a blog to write down each day one thing that I am grateful for

Grateful Blog

 

Love living in Florida but love to travel and see the country and rest of the world.

 

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 42.81 Month: 139.49 Year: 1247.76
Brooks T7 Lifetime Miles: 202.78
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 782.98
GoMeb Razor Lifetime Miles: 468.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
111.3413.4610.344.350.000.000.00139.49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.220.000.000.000.000.000.004.22

4.22@10:06

Shorter and easy pace.  Ran from my house, south down the Starkey Gap trail to just parallel with Lake Dan before turning back.  Started out very easy but by the third mile I'd gotten out of the easy zone, but then I got a phone call, stopped and answered it and realized my heart rate was too high for an easy run, then after that slowed it down the rest of the way home.  Ended up with 136 bpm average heart rate after yesterday's 146 bpm average.

Another really nice morning weather wise.  Hopefully today's slow down will pay off tomorrow feeling fresh on the long run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.130.000.000.000.000.000.0013.13

13.13@9:02

Tough run today.  After having two pretty good 16 mile runs on Saturday in a row, today would not be one of those good runs

Started out later than planned and this time we did not have the cooler weather like the last few weeks.  But still, there was hope because running in the shade there was a hint of a breeze.  Ran from Westlake Village, over to the Pinellas Trail via Delaware and then northboud to Klosterman.  Noticed a mural in progress on both sides of the train tunnel.  Ran a little bit on Klosterman and turned around cutting through a church parking lot that gave me a little extra hill.  Miles were going pretty good and after the slower start at first was heading to soon average faster than 9:00 pace.  Made it down to conservation park, now about 6 miles into the run.  Morning at really warmed up.  The cold water was much appreciated from the cold fountain.  Continued down the trail, mile 8 got rough, heart rate was up.  Alternated in some walking to try and settle things down.  Finished up mile 8 and thought about slowing down enough for a sub 130 heart rate.

Instead decided to cut back to 13 miles instead of 16 but try and hold a pace.  Average pace from run/walk was not at 9:18. 

Turned around near Ozona Elementary and ran back to where I had stashed my water belt.  That was the other problem, elastic had finally worn down enough so the bottles were bouncing quite a bit.  Bottles were now almost empty so no longer a problem.  Put the belt back on and headed back home with pace average ending up at 9:02.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.020.000.000.000.000.000.006.02

6.02@9:19

Ran the Foxwood to 54 to Starkey Gap to Tamarind loop.  Nicer weather than Saturday. Started out nice and easy, miles got faster until mile 4 where I decided I'd moved out of easy pace zone, so eased back a little bit for the next mile but then sped up for the last mile because it was the last mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.006.350.000.000.000.000.008.35

8.35@7:59

Looking to repeat my successful run from last Tuesday where I had modest goals but outperformed them.  Didn't quite get the same results but still got a solid workout.  Looking for 4 tempo miles, then slow it down to something that feels comfortable then speed it up again.

4 miles: 7:39, 7:30, 7:08, 7:10

easier: 7:55

speed up: 7:19, 0.35@7:08

The problem with the four miles was that just past 3 miles I had technical difficulties with my music, should've ignored it and kept going. Was using Amazon music on my phone and it just stopped (like it sometimes does). But I think I was looking for an excuse to stop.  Fixed it by switching to music on the phone, got going to finish the 4 miles.  

Then eased it down and was at first running at about 8:30 pace and slowly sped up to finish the next mile at 7:54, which kept on going into the next mile, got back down to 7:19 and still had a little way to get back to the house and up the last hill.

Not counted in the run was a couple minutes of easy jogging after I hit stop on the watch.

So, no surprise sub-7:00 mile today and had an unplanned stop.  But despite the flaws, walked away with that feeling that I took it up a notch to run outside of the rut zone.  

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.710.000.000.000.000.000.004.71

4.71@12:31, HR 124 bpm

Was determined to finally run slower, mission accomplished.

It took some concentration.  It was a slow shuffle which felt nice at first but soon became monotonous.  A little bit after 3 miles I had to take a walk break when HR went over 130 and it didn't look like it would go down by itself and I was almost walking anyway.

12:31 pace with HR below 126 is not as bad as it could have been, will add some more days in like this and see if I can get my HR pace down to 10:00 or maybe a little faster.

Route was out and back from my house, and southbound on the Starkey Gap Trail.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.260.000.000.000.000.000.006.26

6.26@58:17, HR 140 bpm

Taking it easy today but not staring at heart rate.  Ran out and back from Westlake village, over to the Pinellas Trail and then north for a bit. Last mile pace was 8:43

Looked at heart rate after the run, will try and run a little slower until the heart rate drops a little bit.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.020.000.000.000.000.000.007.02

7.02@9:24, HR 135 bpm

Running in Webster NY from my brother Jim's house.  Up here for Uncle George's funeral.  Woke up early enough and weather was really nice, aiming for about 6 miles but took a different route back so it stretched to 7 miles.  Ran from Klem to Holt Road and then took a right on the Hojack Line trail, headed north untl out 3 miles total.

On way back, crossed Holt road and kept on going to 250 then headed north to Klem.  A little bit slower today but heart rate was closer to where I'd like it (would like to be under 130 and still run a comfortable pace withouth looking at heart rate).  So, looks like 9:24 is going in the right direction.

Funeral service was as best as they can be nice.  Baby didn't last too long so Jessica took her out for a walk and they went to a dunkin donuts nearby.  She had the keys so I couldn't pick her up.  Missed going with the processtion to the cemetary, but drove there on our own and caught up just as the motorcycle was turning into the cemetary, so was able to be there for the last bit.

Went back to Jim's house and then a little while later cousin Rob invited us over to Aunt Jo's house where we hung out for a bit enjoying a nice day while reminiscing.  Aunt Jo showed me the sunflower that her niece Taylor helped to plant (which broke in half but they tied it to a stick so it could keep growing).  There was one flower left on the plant.  Aunt Jo had always wanted a sunflower plant in her back yard but kept on not doing it until this year.  She is going to be moving out of the house now that George has passed.  They had been in that house for over 40 years.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.030.000.000.000.000.000.0011.03

11.03@9:22, HR 141 bpm

Was up a little bit too late with my brothers last night but woke up feeling pretty fresh.  Having some people come over for brunch later in the morning so couldn't sleep too late and wanted to get in at least 10 miles.  Jim suggested a different route from the out and backs I had been doing.  Holt Road to the trail and then north to Vosburg road, zig-zag east and north until Lake Road and then turn right.   I started out easy and was progressing along with pace until Vosburg road that had a pretty big hill, high enough and long enough to slow me down to 9:47 pace.  After that big hill there were smaller hills along the way but nothing to really slow me down.

Stopped for a little bit at the lake shore near Webster Park to take some pictures and then continued on, heading over to Holt Road, south back to Klem and to Jim's house.  Was at about 10.8 miles so did a little more to get to 11.

Heart rate could've been better but probably the lack of sleep gave me a hight HR even though the pace average was close to the same as yesterday, and maybe the extra hills.

Then after the run, most of the relatives were over at Jim's for a brunch, after which we had to head to the airport to catch our 2:15 flight (which was direct fortunately).

The visit felt too short but glad we came up.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.110.000.000.000.000.000.007.11

7.11@10:19,  HR 134 bpm

I got enough sleep last night but it wasn't quality.  Aiming for the right pace for a lower heart rate, managed 1 beat slower than Friday's run but at a much slower pace (but then again back in Florida, and although it was a nice Florida morning was not as cool as upstate NY).

Ran from my house, southbound down Starkey Gap Trail, was going to turn back at 3 but went to 3.5 so I'd get 7 miles.

First mile was 11:34, down to 9:52 for mile 6, then slowed down to 10:21 for last mile to keep heart rate steady.  I think I accomplished my easy run goal to start out the week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.001.003.341.250.000.000.007.59

7.59@8:01

Mishmash of random speed/tempo just to get something faster in.  Original thought was to do the old standby of 5x1k repeats.  However my schedule was uncertain so after a two mile warmup I began to do 4x400m repeats, followed by a slower mile which gradually picked up and turned into an 8:03 which is more like "MP",  then a faster mile where I tried to push it, started out good, but then slowed down before picking back up and endinf at 7:13 for that mile.

Next backed it off and got into a comfortbale pace which started to pick up and ended up at 7:21 but did feel anywhere near the effort  of the 7:13 mile.  One more 400m that didn't go so well (wanted to see if I could just take off a lot faster after being completely warmed up).

Backed it down again for the next mile before a little surge at the end for the last 0.33

So, kind of felt all over the place.  Going back to slow tomorrow and maybe the rest of the week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.270.000.000.000.000.000.008.27

8.27@9:36, HR 139 bpm

Nice morning weather, ran from my house to SR54 into Longleaf (stopping at pool's water fountain for a drink), then up Starkey Blvd for a bit.  When I started out, a woman running on the sidewalk said hi, I said hi back reflexively.  She was runninng faster than me as I was just starting out and barely moving.  Then, I realized it was Lisa.  Turned off my music and sped up enough to catch up.  Ran with her for about a half mile until I came to the neighborhood exit.  I used to run with her from time to time and one year helped pace her at the Turkey Trot so she could win a top finisher mug.  She mainly does spin class now so I don't see her too often (it's probably been at least few years since last time).

Run was pretty good overall.  Looked at heart rate a few times in the first few miles then just tried to run by feel.  Not great for an easy run but at least not at 140 or higher, aiming to get down towards 130 or below for an easy run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.260.000.000.000.000.000.003.26

3.26@8:45 HR 143 bpm

Through no one's fault but my own, slept in too late to get in very many miles without having to make Jessica miss body combat, so did what I could in the time.  Did the 3ish mile inside the neighborhood (Westlake) loop.   Slow first mile (but faster for a slow first mile which can be in the 12's sometimes) at 10:14, and then a steady pickup going up and down the small Westlake Village hills.

I found out today that I'm signed up for the BDR half marathon this weekend in Safety Harbor.  I had signed up in March 2020 for the spring 2021 race which got postponed.  Completely forgot about it but Tom saw that I was signed up.  Going to see if I can hit times from last October at Fort Desoto.  The hills at BDR make it harder but can also help get my legs moving faster from the variety.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.050.000.000.000.000.000.006.05

6.05@9:22, HR 139 bpm

Aiming for an easy day today, it certainly felt easy although heart rate staying the same.  After the first mile was going to keep everything slower than 9:00 pace which I did until the last mile which was 8:56, still pretty close.  Mile 3 was 9:06, so I slowed down just a little to 9:15 which kept the heart rate right about the same (dropped 1 bpm from 3 to 4).

Route was out and back from Westlake Village over to the Pinellas Trail and north for a little bit.  Weather was great!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.660.000.000.000.000.000.003.66

3.66@9:03  HR 140 bpm

Just a few miles in Westlake Village, trying to keep HR low but not really slow enough to be low but it's just a few miles.  Did one loop and a little up and down the street.

Tomorrow is BDR half marathon which I'm not really trained for other than to just go and see where I'm at fitness-wise.

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Race: BDR Safety Harbor Half Marathon (13.109 Miles) 01:41:28, Place overall: 40, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.196.117.000.000.000.000.0014.30

BDR Half Marathon Race Report

Time: 1:41:28, Overall place 40, Age group (50-54) place 2

I signed up for this race about a year and a half ago thinking it would be in March 2020, but it was postponed until this past weekend.  Forgot I'd signed up for it but my son noticed and mentioned it to his Mom.  I almost signed up for the 10K on Saturday at last minute prices, so glad I'd gotten into the half for only $40.  However, wasn't planning on running a half and wasn't really trained but I've been doing enough running to be able to do reasonably ok, maybe even better than expected.

Morning was a little warmer than expected, cold front was on its way (would be cooler by the end of the race).  Warmed up a little with 1 mile easy jogging and attempting a few strides, but they felt kind of flat.  I saw Jenny and Tom and several other people as I went back n forth between my car, packet pickup, and warmup.

This year they had a 1:40 pace group.  I thought that sounded good and decided to stick with the pace group until the last few miles and go ahead if  I felt good (did not end up sticking to that plan).

The first 7 miles were really good.  The first 4 miles I stuck right behind the pacer.  Also in the pace group was my old neighbor Stan (who has beaten me last several races we've been in together) and a guy named Dennis who I run into a lot.

Miles 1 - 4: 7:44, 7:32, 7:30, 7:51

Start line was a little different this year, it's usually a little up the road from the finish line, this year start and finish were the same.  You finish going down a little hill, so the start was going up a little hill this year but I barely noticed it.  The first mile felt good, no problem getting on pace and holding it.  Second mile was about the same, a little bit faster and I had some doubts I'd be able to hold the pace, but tried not to think about it.  We turned into Phillipe Park where there are some small rolling hills, headed north a little bit before turning around (2.8 miles into the race).  A little bit before the turnaround could see the lead runner - it was Tom.  I told the pacer "That's my son".   We continued on and Dennis introduced himself to me.  The last time I saw Dennis, he had set up a small aid station while I was running the Pinellas Trail Challenge on Keystone Road, it was very hot that day and the extra water stop was much appareciated.  

We left the park and were back on the road, going up hill a little bit.  The 4th mile was a little bit slower with my watch saying 7:51.  Worried we'd have too much time go make up I went ahead a little bit.  Dennis had also gone ahead so I thought I could just follow him.

Miles 5, 6, 7 : 7:28, 7:33, 7:35

I felt really good in mile 5 and went ahead still feeling strong in miles 6 and 7.  But, I also worried it was a mistake to leave the group.  I'm not sure exactly at one point, but pretty soon the group had caught back up to me and soon they were just a little ahead, then it became more and more.

Miles 8-12: 7:49, 8:02, 8:11, 8:21 

Gradual slowdown in these miles.  There's a little side out and back that has a turn around by a boat ramp.  This little section is always tough for me but I felt like I was hanging onto sub-8:00, just a little slower.  Once I finished mile 8 I bargained with myself to try and complete 15K with no miles slower than 8:00, however I just missed it on mile 9.  We got into the section of course that was new for this year.  In place of a neighborhood before the boat ramp, there was a run across the pedestrian bridge over McMullen-Booth road and a loop in a park just past that.

Towards the end of the park loop I passed a couple of guys.  This made me feel a little bit better, not because they had slowed down but made me feel not so bad about my pacing, it could've been worse.  Getting out of that park and heading back over the bridge helped me mentally, the remaing miles would be better.

Miles 12, 13, 13.1 : 8:03, 7:45 

Going into mile 12 I seemed to be around a 7:30ish pace but I didn't hold it, slowed a little but ended up at 8:03, not under 8:00 but at least I stopped the pace slide. Looking down the road I could see the remnants of the 1:40 group, they were a few minutes ahead.  There didn't seem to be anyone right behind me but didn't want to take chances with getting passed anymore.  I was wondering how Tom was doing, if anyone had caught up to him or if he kept his lead.  Finally, going into mile 13 I was able to hang onto sub-8:00 and pulled myself along while being pushed by the thought of someone blowing by me.  The last turn to the finish chute got nearer and nearer.  My watch was off a little.  It's usually in the other direction but this time it was "short" but I don't think the course was, just my watch.

Just after I crossed the finish line someone told me Tom had come in first place with a time under 1:15.  I saw my buddy Dixie who I hadn't seen in forever and talked to Tracy a little who was there to cheer on Stan.  Both Stan and Dennis did well coming in over 3 minutes ahead of me.

This race was a lot of fun.  Slowed down a little from the half I did in the spring but I'm not that far off.  Great to see Tom on the course and another win and a PR for him.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Post race day off.  Did manage to at least hit 12,000 steps (29 day streak this time)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.400.000.000.000.000.000.005.40

5.4@10:28 HR 130 bpm

Slowed down, amost was under 130 bpm for the run, should've started earlier to get more miles.  Pace didn't feel bad, didn't have to walk, never saw HR go over 140 (but garmin says it hit 144 when I wasn't looking).

Ran from Westlake Village to the Pinellas Trail and decded to head south, turnaround point was next to Ozona Elementary.  Weather was near perfect.

I tried out a new water belt, holds a larger bottle in the small of my back, has room for the phone.  I didn't actually drink any water this run but I could've if I wanted to.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.040.000.000.000.000.000.008.04

8.04@9:19 HR 137 bpm

Ran from the Longleaf church, up Starkey Blvd and into Starkey Ranch.  I usually head right toward Cannon Lake but this time went past it until I was out about 3.5 miles, then crossed the road, came back and did the Cannon Lake loop on the way back. I usually stop there for water at the nice cold water fountains, but I had my water belt on again and it was also a really nice day so I probably would have been ok with no water.  It felt kind of good to keep on going.  Pace was nice and steady throughout except the last two miles which were under 9:00 at 8:56 and 8:34.  Probbaly should have held the just over 9:00 pace from before that to get a better heart rate score.

The sidewalks in certain sections were lined with tall decorative grass that have changed to a purplish color, I'd never seen that color on that type of grass before.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.760.000.003.100.000.000.005.86

5.86@8:31

Yesterday I was deciding between tempo run (4-5 miles), long repeats like 2x2miles, or 5x1k.  I chose 5x1k.

Warmed up with a little over a mile easy jogging.  Had my watch set up for 5x1k with 2:30 jogging between.  I had been in the habit previously of stopping between repeats which artificially inflated the average pace for the run.  Today's goal was to keep moving throughout the run with fixed amount of jog/rest periods.  "A" goal was 4:10 per 1km, "B" goal was hitting sub-7:00 pace on each one, "C" goal was just keep moving even if it was disappointingly slow.  I hit the "B" goal, not too far off from "A" goal, maybe next time.

Splits: 4:17, 4:18, 4:08, 4:16, 4:06 (slowest pace came out to 6:55)

The last one I could really feel my lungs and heart doing their best.  It's not fun to come back to these after being away for a long time but it's a place to start back from.

I'm going to do another half marathon on 10/31 and then a 5k a week later (run with the Bobcats at PHSC).

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.210.000.000.000.000.000.009.21

9.21@9:38 HR 137 bpm

Solid effort easy run with heart rate not too bad.  Trying to slowly get lower without getting too much slower.  Theoretically I should be able to just run whatever pace a low heart rate will support and eventually that pace will get faster.  But I think this is a compromise.  I slowed down purposely in mile 4 to 10:07 to average 130 bpm for that mile.  Slowly sped up after that wit the final mile at 8:48.

Very nice morning again, not too warm.  Ran from my house to SR54 ,across to Starkey Blvd and into Starkey Ranch until going about 4.5 miles.  I was temped to sprint the huckleberry shuffle (a short Strava segment)  but resisted.

Going to do something longer tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
111.3413.4610.344.350.000.000.00139.49
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