The Long Run

BDR Safety Harbor Half Marathon

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMark's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2007200820092010201120122013201420152016201720182019202020212022
15% off for Fast Running Blog members at St. George Running Center!

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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose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

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 55.56 Year: 1497.27
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
160.2528.9214.344.350.000.000.00207.86
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.

Add Comment
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.

Add Comment
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.

 

Add Comment
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.

Add Comment
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.

Add Comment
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.

Add Comment
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.

Add Comment
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.

Add Comment
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.

Add Comment
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.

Add Comment
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!

Add Comment
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.

Add Comment
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)

Add Comment
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.

Add Comment
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.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.220.000.000.000.000.000.0018.22

18.22@9:44,  HR 142 bpm

Wanted something long, so goal was 18 miles.  Last long run that I had planned for 16 miles turned into 13 miles.  Weather was pretty nice, feeling cool at the start, but it soon felt a bit muggy as the temps climbed.  Headed to the Pinellas Trail from Westlake Village and headed south, didn't go over the pedestrian bridge but stayed on the sidewalk and ran through the shopping plaza as I got to Curlew Road, then kept on going, out onto the causeway all the way to the state park entrance before turning around.  Stopped at the bathroom by the surf boards and refilled my water bottle from the cold water fountain they have outside.  A couple recognized me from last week at the half marathon and we chatted a couple of minutes and then I got going again.

Back to Alt 19, crossed the street to get back to the Pinellas Trail, but headed south so I could get some more miles.  I was trying to run easy pace but it wasn't feeling easy. Heart rate was climbing so I ran the next few miles by heart rate, just trying to keep it where it was, brought it down slightly to 134.  Three slow miles at 10:36, 10:57, and 10:41.  Turn around point was at Weaver Park.   One of the walkways to the bathroom was blocked off, almost went around it but noticed the other ones were also.  Then noticed the sign that said "Caution: Bees", looked up and saw the wooden bee hive box they were using to try and relocate the bees.  Glad I saw the sign.

Headed north again and decided to not run quite as slow and stop looking at heart rate.  Back in the 9's with fastest at 9:02 (so still staying reasonably not fast).  At the Curlew traffic light is a water fountain.  Bottle was pretty low since Weaver Park had no water.  Curlew fountain was not working , first time.  Fortunately it wasn't a dire water situation and it was just a couple of miles to Pop Stansell Park. 

After that water stop it felt like I'd been running forever, but the last two miles were not so bad.

Got the miles in.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.550.000.000.000.000.000.007.55

7.55@10:36  HR 121 bpm

I haven't been running with others very much recently so when Renee texted the group to see who was up for a run, decided to join her.  Met up just after 6:30, still dark but not yet raining.  We headed over to the Starkey Gap Trail and ran south toward Keystone.  First mile was slower than it felt at 12:25.  Rest of the miles were in the 10's.  A couple of miles into the run it began to drizzle, fortunately never came down too hard.  Turned onto Keystone and kept going until Renee's watch said 3.5 miles and then turned back.  

Ran back to where she was parked and then I kept going the rest of the way back to my house.  Despite the slower pace, very happy with the heart rate.  The last time I was close to this low (124) it was at a much slower pace.

After I got back, took a short nap (ok, not that short, maybe an hour).  Need to do more of these runs that start in the dark and then turn light.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.002.310.000.000.000.000.005.31

5.31@8:38

Run was kind of mixed up.  I was up a bit late working last night and did not get out of bed until 8:45 and then it was around 9:00 when I got out the door.  Was just going to do a couple of miles so I could stay home w baby while Jessica dropped off her older one at school.  Got back to the house as she was about to leave, she decided to take the baby with her so I went back out.  The first part of the run was mainly up and down the street and a small loop in Westlake where I picked up the pace to make it back in time.

I went back out for 3 more miles, running out  of the neighborhood, down Belcher Rd and then into the south entrance of Westlake.  Last two miles were 8:11 and 7:36, then I was running the last 0.3 at about 7:15 pace.

Kind of random paces.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.550.000.000.000.000.000.003.55

3.55@11:45   HR 128 bpm (whoop)

I've been using a whoop tracking device for a while but was mainly recording the heart rate data from the garmin heart rate (garmin 630 with strap).  The whoop is usually off  by 10 points for the average, and usually shows a huge spike while warming up.

So, today I used whoop and my phone and watched the heart rate.  I started out super slow as the heart rate wanted to shoot up, but once I was warmed up the heart rate stayed steady and I slowly increased the pace, finishing with an average at 128 (highest was 148, with an early spike and a smaller spike later while going up a small grassy embankment).

Still not sure which monitor to trust, but it was an interesting experience.

Run was from my house to the Starkey Gap trail heading north and then back.  Ran through the ditch along Trinity Blvd to avoid running on the road.  Weather was perfect.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.060.004.000.000.000.000.008.06

8.06@8:42, HR 148 bpm

Tough run today, was hoping for a feel good 2x2 mile workout where I hit better times than the last time and it all felt easier than expected.  That did not happen , but I did do the job (sort of).  Converted the second set into 2 x 1 mile.

Warmup two miles, then first set : 7:31, 7:35  (I'm usually faster on the second mile, this time a struggle to hang on).

Went easy for a mile, and then tackled two more miles, but as mile repeats.

7:20, 6:57

So, ended on a high note.  Looking forward to finishing that last mile.  It started out feeling like I'd be around 7:20 like the one before it but in the last quarter of a mile I seemed to slowly gain some speed.

Finished up with one easy mile.

Course was looping inside Westlake Village where the little ups and downs usually make me go faster, picking up more speed on the downhills than I lost on the uphills.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.060.000.000.000.000.000.006.06

6.06@11:37,  HR 127 bpm

Another purposely slow run today, almost all of it under 130 bpm (a few spikes here and there).  Hopefully slowly getting faster at this heart rate.  Makes a good recovery day.  Ran from my house southbound down the Starkey Gap trail and then back.  Saw Stacy from the Striders going the other way as I was coming back, stopped and said hi and then continued on.  Was a really nice morning for running.

I spent a few minutes helping out Andy a little bit with a work problem after the run.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.490.000.000.000.000.000.004.49

4.49@11:36, HR 121 bpm

Taking it easy today due to the race tomorrow and also not feeling very well at all.  Need a recovery day.  Tried again to start out with Whoop heart rate low, but today it was extra misbehaving no matter how slow I ran or walked.  Tried stopping and restarting.  Eventually gave up and just looked at the garmin HR from the paired strap.

The attempt at going slow enough gave me 13:13 split for the first mile.  Mile 4 was fastest at 10:49 and 126 bpm average.

I like the way that the Whoop app puts together the data but it's hard to trust it.  Towards the end of this past January it consistently showed me at very high strain even on easy days and soon after that I seemed to lose fitness with vo2 max dropping and runs feeling harder, so the repeated high strain days were a warning possibly.

Can only do so much with technology.  Will keep trying.

Add Comment
Race: Halloween Halfathon (13.109 Miles) 01:40:33, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.9813.150.000.000.000.000.0015.13

Halloween Halfathon 2021 Race Report

Very nice weather with cool temps and not too much wind (there's always some wind at this race since it is so close to the water, unless maybe it's warmer/hot).

I had signed up for this race a few weeks ago but last night was regretting it as I wasn't feeling well. I slept horribly with crazy/stressful dreams.  Anyway, when the alarm went off decided to make the best of it and be grateful for each step and each mile I made it.  Thought I might crash sometime during the race, but that wouldn't happen today.

Race line up was done with some of the typical covid era protocols with runners lined up in rows with gaps between us.  Start time at 7:05 meant it would be dark for the next 15 minutes or so.  Race was a few minutes late getting started so that helped cut down on the darkness.  Race director called for people running 7:00 pace or faster and almost no one stepped up, then he said "how about somewhere in the 7's?" so I came forward.  At the last minute, Alan Graff showed up and I had him get in front of me as he'd be running closer to 7 flat.  Jacki was also there just ahead of me.

I decided I wasn't going to run by pace, I'd just go out and try to get behind people I thought I could hang on.  Race starts going through several sections of parking lots before turning, crossing the street and running on a bike path and then a little after that is the 1 mile sign, 7:32.  Felt about right.  The course then winds in and out of a treed in area before coming back out to the bike path, crossing the street and back to the parking lot where we run through the start line now about 3 miles into the race.  Next two miles were 7:33 and 7:31.

After this sort of "warm up loop" we are on the big out and back section.  When I'm trying to hit a certain pace I find myself slowing during mile 4 but today it was faster, 7:20, which would be my fastest mile.  Surprised a little that I had 4 good miles in me this morning, it soon turned into a 5th good mile at 7:31.  Maybe this won't be a bad day after all.

At the start, I was probably lined up as the 6th or 7th person, several people passed me during the first half mile but at this point I'd caught up to a few of them and for the most part the runners were in their places that they would finish except for a few exceptions.

Miles 6 and 7 were a little bit of a slow down, but still both under 7:50.  At 7 point something there's a loop turnaround, then an aid station and a little past that is the 8 mile marker.  This is usually a tough mile for me.  I had slowed a little more, but squeeked under 8:00 with a 7:56.  Now my goal was to string together at least 10 sub-8:00 miles.  At the aid station just before 8 miles I took my PowerBar tangerine gel (they don't make those anymore, it's kind of old and was slightly chunky).  But between the gel and the psychological boost of the turnaround and mile 9 was 7:35.  I knew I could make my 10 mile goal.  I closed in on a guy that I had traded places with a few times.  There was also this taller very fit looking guy who seemed to come out of nowhere that cruised by us effortlessly.

As I passed the guy that I was closing in on I told him I'd been hanging onto him for a while.   He said he might try to hang onto me for a while so I told him I'd try to hold a steady pace.  Made it to mile 10 at 7:39, had done it, and now decided to bring it home.  Mile 11 was a pretty good 7:40.  But then mile 12 became a struggle.  I dipped past the 8:00 pace, slowing to about 8:20 at some point but slowly brought it back.  With 0.1 to go to the mile 12 sign tried to surge a little, got just under 8:00 and then puhsed through the last mile and homestretch 0.1.  Just missed breaking 1:40 but had shaved off a minute from BDR just two weeks ago.

I had started out the night before regretting I'd signed up and finished with no regrets.   Still no after race party with guy with a guitar singing "Wish You Were Here" and "Take Me Home, Country Roads" and pasta from the pasta crew and maybe a Mich Ultra, but still nice to walk around a little and take in the people finishing and the morning air.

Later in the day Jessica, the baby and I and her kids and parents went up to Sweetfield Farms for corn maze, hay ride, and apple cider and then back to Palm Harbor for trick or treating in the neigborhood.  Charlotte Dani was more excited by houses that had a dog than by which candy they had (or in one case no candy but a banana).

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
160.2528.9214.344.350.000.000.00207.86
Debt Reduction Calculator
Featured Announcements
Recent Comments: