The Long Run

12.51@9:18    HR 145 bpm

I woke up earlier than usual, actually I think just before 5:00, decided to not sleep in, drove over to Starkey Gap Trail leaving from Trinity Blvd.

After getting ready, driving, and stretching, it was about 6:15 when I started.  Still dark, so I wore a headlamp as that stretch between Trinity Blvd is pretty dark but has some street lights once I got to Starkey.

Tried a new run/walk ratio of 4:00/:30 instead of 4:00/1:00 to see if it would speed up the pace.  No, not really, maybe just a little bit at first.  First two miles in the 10:30ish range, then gradually got faster.  12th mile was 8:02, no longer remotely easy pace.

With the long drives on Friday and Saturday probably had some residual tiredness, so harder to keep the heart rate down.

At 77 degrees today, was not feeling very fall like.

4.28 miles walking in 1 hour 2 minutes.

Square shape around the outside of Westlake Village.

Although I took Saturday off from running, still a little worn from yesterday's run.  I thought about going for a slow run this morning but decided on a brisk walk instead which I think will make for a faster run tomorrow.

10.06@7:34    HR 160 bpm

Attempted to run a prediction run for half marathon but had some hiccups.  Idea is to run 7.5 miles as a progressive tempo with the average pace being about what could be done in a half marathon race.  

Felt good on the warmup and plan was to start out at 7:30 pace and run each mile a little faster.  What happened instead was I quickly got onto a faster pace which I thought I could hold.  Temperatures were pretty good, still low 70's.  I wasn't carrying a drink bottle with me but had stashed it.  As I ran past where I had left, wanted to stop and grab it.  I thought, ok, but just grab it and don't stop the watch.  As I got closer kept thinking "don't stop the watch!".  Once I reached the bottle I stopped the watch.

A little after that I'd stop again to drop off the bottle at another point.  Now it was more like tempo intervals.  There'd be one more stop.  With all that said, splits were:

7:16, 7:17, 7:08, 7:15, 7:23, 7:06, 7:02, 0.5@7:02

I've got a new belt on its way to carry a drink bottle, and next attempt I will start out at  no faster than 7:23 and work my way faster from there.  Part of this is mental.  If I didn't stop and could do these exact same paces but arranged from slowest to fastest and if it's somewhat accurate, could be looking at a 1:35 half marathon.   Last three halfs have all been over 1:40.  It's been a while since anything faster.

Other predictor runs from same website - 3x4km with 1km "float" between 4k repeats, 15x1km with 1 minute jog, or 10x1mile with 90 second jogs between repeats.

AM  no run, but walked 2.61 mile loop in Westlake Village (37:13)

PM - 3.1@10:21   HR  126 bpm

No humpday hustle today, but I drove to Trinity trailhead and did a short run just as it was getting dark to mostly stick with my Wednesday evening routine. 

Run was peaceful with sightings of gopher tortoise, a couple rabbits, a deer, and a few cows.

Daisy is off running 6 marathons in 6 states in 6 days, today was day 3.

6.42@10:26  HR  131 bpm

Ran the Starkey Gap trail again this morning, but instead of just one section, ran north for a mile first, then 2.1 miles south and back to the car.  Wanting to do "super easy" but ended up just at easy.  I did slowdown on purpose for the 5th mile to prevent heart rate from climbing.

Stopped by my house and saw that Andy had put up quite a few Halloween decorations already, looked good.

9.02@9:34  HR 136 bpm

Two big loops and one slightly smaller loop inside Westlake Village, fairly early (for me) start time , but meant to start earlier to try and get 10 miles.  Pushed the pace (and therefore heart rate) a little higher than usual, easy pace "adjacent" at least, felt pretty good overall.

Did not get a chance to run today, in Tallahasee for parents weekend with Jessica, Soph, and the baby.

7.56@9:51   HR 133 bpm

It was very nice out in north Florida, about 35 minutes outside of Tallahasee at Lake Talquin Lodge, had rented a small cabin, very reasonably priced and nice enough with AC, bathroom and kitchen.  Probably should've stayed here Friday night as well.  Wasn't sure where to run though, road nearby didn't have a great shoulder.

Had breakfast with Jacob at the Village Inn, not a terrible wait and I'd not been to one in quite some time and Sophia was also lobbying for it.  Usual breakfast spot, The Egg Cafe, had hour and a half wait.

So, postponed the run until back in Tampa, got back home just before 6:00.  Actually started run at 6:30, so took a headlamp with me.  Ran down Belcher and then on Nebraska, working my way to Pinellas Trail, then north to Crystal Beach Ave, then back on Alderman to Westlake, then added on a couple more miles.  

Wasn't sure if this run would happen at all or if I'd only do a couple miles, made it somehow.

Ran last night so walked today, 2.57 miles in 40:14, loop inside Westlake Village

8.8@7:51   HR 161 bpm

Was thinking about doing 1.5 miles x 2 @5k pace, but opted for Garmin suggested workout which was 4 x 10 minutes at 7:40 pace, ended up doing more like a 7:20 pace. Pretty happy with the workout, warmup was not so slow and I did all 4 repeats with no stopping or slowing down other than the prescribed rests.

When shifting from the warmup into the first rep I seemed to lock into about a 7:20 pace instead of 7:40 pace.  10 minutes ends up being like a mile and then not quite half a mile like 0.38 or 0.39.  For the first two reps I was doing the mile a little faster than slowing down slightly since I was ahead of pace.  For the next two reps I did it the other way around, eased back on the pace through the first mile, then picked it up for the remainder.

Paces ended up being about 7:20, 7:19, 7:14, 7:13

Warm down was about 8:18 pace, 10 minutes.  Felt easy running at that pace compared to the 7's for the workout.

I did struggle a little mentally during the 2nd and 3rd repeats.  One of my shoelaces was flapping a little but I resisted the urge to stop and retie it.

AM  walked 4.03 miles in 58:23, loop in and around part of Westlake Village

PM - 3.05@10:07  HR 128 bpm

Humpday Hustle with Daisy and Evan on Starkey Blvd bike trail.  Daisy brought her 6 state medal from her 6 days, 6 states, 6 marathons (it was actually 6 medals linked together in a ladder shape).  Finished just before the rain.

5.26@10:12   HR 134 bpm

A couple loops inside Westlake Village before needing to head out to the airport for trip to Virginia for Jessica's neice's wedding.  

6.39@13:05   HR 117 bpm

Run from the Boar's Head resort, mixed surfaces - road, gravel path, nice grassy paths, and rooty and steep path.  Set out from the hotel with a map from Strava not really knowing what I was getting into, had to stop a bunch of times to make sure I was still on course.  It was nice weather and great scenery.  Part of run was through Ragged Mountain Nature area before looping back to Boar's Head property.  If I'd known it would be so much trail could've been better prepared.  Reminder to me I need to get some more trail time so I'm not scrambling at the last minute to prepare for GA Death Race in the spring.

As for the wedding, I was here to hang out with Charlotte since it was a "no kids wedding".  So we hung out in the room, went for walks exploring and near dinner took a drive to Wegman's for food and snacks before going back to the room.

2.2@14:24  HR 103 bpm

Mostly walking, some running, out and back plus loop staying on Boar's Head property.  Light drizzle so I didn't want to venture too far, decided I would do my long run tomorrow when back home.

21.13@10:07   HR 139 bpm

Kept my promise from yesterday to actually do my long run today.  Out and back from Trinity trailhead of Starkey Gap Trail, up Starkey Blvd, into the park and on its bike trail which just reopened, now super smooth.    Went out to the part where the trail turns right but went left instead on what looked like a new trail - but actually it doesn't go far just to the new location of the pump house that disappeared.

Intention of today's run was to do super easy and aim for just under 12:00 pace doing 4:1 run/walk.  I pretty much did that the first part of the run, kept HR below 130 for first 10 miles, mile 11 bumped up slightly to 131, but then after the turnaround stopped caring about heart rate and picked things up.  I think I was at around a 10:45 pace when I turned around.

Weather was cooperative.  Even though I started late, did not get hotter, stayed around the same with cool pockets and breezes here and there. Made only one stop to use the bathroom and refill water bottle when in the park.

Need to start adding in some back to back long runs, 100 miler about 3 months away now.

Walked 2.26 miles in westlake village, 34:33, recovery day after yesterday's long run

5.07@9:43  HR 129 bpm

Early enough start that it was still a little dark while warming up but had gotten light when actually starting.  Back under 10:00 pace while staying under 130 bpm.  Two different sized loops inside Westlake Village.  Will attempt a workout tomorrow.

AM 6.88@8:43    HR 146 bpm

Repeat of workout from a few weeks ago, 12 x 1 minute with 90 second rest/jog between repeats, goal range between 5:54 and 6:14.  Weather was one of the coolest days so far, but not yet cold.  Paces were a little bit better than last time (I think the average came in around 6:12 with one of the interavals faster than 6:00 pace).  My ankles kept on tightening up.  I was able to get on pace each time but towards the end it was my ankles, breathing was ok.  Finally pushed through it on the last repeat.

Warmup about 2 miles, cool down was about 1.25 miles.

Did the run on Starkey Gap trail south from the Trinity Blvd trailhead.

PM 3.04@9:27  HR 134 bpm

Wednesday night Humpday Hustle run with Daisy and Evan, it was warmer than it was this morning but still very nice.

5.69@9:50   HR 131 bpm

A couple of loops inside Westlake Village, run/walk, very pleasant weather

12.02@8:45   HR 141 bpm

Ran from Trinity Blvd trailhead, going north up the Starkey Gap Trail and then crossing 54 to Starkey Blvd.  Crossing here was supposed to be my only stop (ended up running into Jenny and said hi, so the 54 crossing each way were almost my only stops).  Original plan was to run slower so I'd be relatively fresh for tomorrow when I want to do 18 or 19 miles for back to back long runs (even though 12 is not that long it's a start).  I had almost no back to back long runs last year leading up to Long Haul 100 and that was a big problem along with the extra cold weather without having good cold gear.

So, with time constraints, started picking up the pace after mile 3, steadily go faster (except for mile 7) and finished last mile at 7:39. Weather was great, I carried just a small 8 oz water bottle with Liquid IV in it and had one gel at the turnaround.  Would've survived if I didn't have anything with me.  I've been keeping my runs either easy or hard/workout with nothing in between, so today's run was kind of a change where it wasn't all easy but not quite a workout either.

18.2@11:12   HR 128 bpm

Was reasonably happy for getting my first back to back long run in a while.  Original plan had me running slower yesterday but had to speed it up a little to get the miles in.

Also, first time in a while, longer out and back run starting in Starkey Park.  They recently opened up new restrooms near the intersection of the Starkey Park trail and Suncoast trail.  They used to have a few 5 gallon jugs at shelters along the way, but that was pre-covid.  So, since then you had to carry enough fluids for the distance.

Started near the park entrance, straight out to Suncoast Trail then turned right to head south for just under another 2 miles before turning back.  Kept the watch running the entire time and was mindful of staying within heart rate goal range.  Except the last few miles I let it climb a little so I didn't have to slow down too much or take more walk breaks.  Stuck with 4:1 the whole run.  It felt kind of tedious at first but got used to it.

Weather was not super cool but it wasn't hot either, saw various wildlife, a few deer and one otter and a group of Turkeys and other assorted birds.

Need to start mixing in more trail but for now, this was a pretty good start to shift into ultra training.

3.26@9:44   HR 127 bpm

Made it to Monday, almost 100% recovered from back to back long runs, nice and cool morning, just one loop inside Westlake Village,  heart rate and pace back where I want them.

Early: 3.51@10:21  HR 119 bpm

Met up at 5:15.  Loop around FSU campus with Steve W, Jenny, and another of the CC's moms.  Coolish, in low 60s, easy pace running but with heart rate around what I'd get for run/walk.

AM (after meet): 1.01@9:58  HR 118 bpm

Ran the Apalachee Park warm up loop with Jenny after the meet ended and before awards.

Today was the NJCAA Regionals Championship, watched Tom and his team run, the team got 2nd place and Tom came in 7th overall.  Daytona State runners had the top 6 spots.  Top 7 runners awarded.  Stuck around for awards, nice to see the recognition for the team and Tom.

 It was a nice morning and fun to watch the race.  This could possibly be the last meet I watch at this park.  Next race will be in Huntsville in November.

AM: 5.21@9:43   HR 131 bpm

Couple of loops inside Westlake Village, keeping it easy, going to run tonight after work and then have a workout tomorrow morning so want to be fully recovered by tomorrow morning.  Was going to do two of the 2.5 mile loops but on habit, without thinking missed the turn so first loop was the 3 mile loop, so took a slight shortcut on the second loop which kept the total closer to 5 miles.

PM: 3.23@9:40   HR 130 bpm

I usually meet up with the Humpday Hustle crew on Wednesday nights but the others couldn't make it so I ran anyway but started from Trinity Blvd trailhead to the Starkey Gap.  Started run just before sunset.  Saw a gopher tortoise and then a rabbit that I saw twice (out and back).  I wore the naked band belt with soft water flask even though I didn't need water, couldn't feel it at all.  Also had my phone and a small flashlight.

7.39@7:31  HR 158 bpm

5 mile tempo run.

Ran in Westlake Village, had to be back at the house by 8:10 so woke up early enough to get ready and be out the door just after 7:00, still a little dark but starting to get light so no need to take a light with me.

Warmup was about 1.25 miles, got going just below the top of the hill at Lakeview and Woodcutter, then down Sandy Hook and around the usual neighborhood loop, then a second loop and a little out and back to get the 5 miles of tempo.  4 years around this time I ran a 5 mile tempo at 7:05 average, then shortly after that ran 1:37 half marathon.  I'm signed up for the Halloween Half, mainly want to break 1:40 (like I should have been able to do at Deseret News but did not).  So today, was looking for about 7:10-7:15 and would feel good if I could pull it off.  I ended up with 6:59 average.

Splits: 6:58, 7:07, 6:54, 6:53, 7:03

After the first mile was faster than planned, mentally backed it off a little closer to original goal, so second mile at 7:07.  That second mile felt reasonably comfortable, so sometime during the third mile there was a small downhill where my pace picked up so I held that pace, then pushed through the 4th mile at 6:53.  At that point I felt like I had done the job and would be fine if I could just maintain 7:20 or better.  I had a turnaround then an uphill where pace slowed but got some back on a downhill bring pace close to 7:00.  Perhaps could've gotten under 7:00 for the last mile but was already ahead of my goal pace.

I'm not sure when my last tempo run was that was close to this pace and had no stops, so getting a little better.  I think these runs are very key to my success especially if I can work these out past 6 miles , like 7 or 8 (Sweat Elite says 7.5 mile tempo with progression is a good half marathon predictor).

However, before I get too excited, going to see what I can do on Sunday, do the job and get under 1:40

5.26@10:19  HR 126 bpm

Started out the run planning on super extra easy.  I felt pretty good so bumped it up to just easy.  Feeling pretty good after yesterday's faster run and hopefully on track to be 100% on Sunday morning.  Was cool out, but still just warm enough to run without a shirt.

Ran in Westlake Village.

2.53@11:17  HR 123 bpm

Short and easy paced run along Bradenton River walk.  After Sophia's game Friday night, drove her down to a friends house about an hour and a half away so decided to make an evening out of it and stay in a hotel.  Found a hotel along the river walk where I could use points.  Had breakfast then had time for a short run before checking out.  There was a playground with splash pad nearby so spent a couple hours there with the toddler then later took a drive over to check out Anna Maria Island where we found a small, shaded out of the way beach (surprisingly).

Race tomorrow!

Halloween Halfathon (half marathon), overall place 9, first AG  1:38:23

I ran about this same time 3 years ago as I was starting the cycle of training for Treasure Coast Marathon, I'd run the same course again in the spring after the marathon with just under a 20 second improvement in time.  I remember being slightly disappointed that after all that training just a slight improvement.  However, I'd soon get injured, come back, get injured again (but a little less the second time), so it seemed like there would be no progress.  Next three half marathons were all slower than 1:40, and the marathon was a little disappointing (although in that time period I did PR at a 100 mile race).

This time around, I thought I had a shot of breaking or getting around 1:37 based on what I had done after the training cycle for Cleveland and comparing it to a recent tempo run (5 miles, so maybe not the best 1/2 marathon predictor but better than a 5k).

So, here are the splits for this time around: 7:17, 7:20, 7:56, 7:20, 7:31, 7:39, 7:39, 7:53, 7:32, 7:32, 7:31, 7:48, 7:37

Out of the start line I almost hurt my achilles, not sure how but enough to panic me, then ok, gradually built up speed and then back on pace, feeling good after the first mile.  Second mile was good, but I noticed the course had changed.  I've been running this same course since 2010 with two races held here per year (although I did not go to every single one but did go to quite a few), so not sure why it changed.  It did change much, basics were the same, a loop at the beginning, an out and back to near the park entrance and finish up on the return.

So, second mile good at 7:20.  Thinking I can do this, just keep the miles under 7:30, but half way into the third mile, lost sight of the pack in front of me, almost ran into the lead runner going the other way and came to what seemed like a dead end.  A few runners caught up to me, we looked at each other, some turned back, some went ahead a little before turning around.  Eventually, seemed to be back on track and also got the pace back under 8:00.  Mile marker for mile 3 was now off by like 0.06.

Got my head back in the game and convinced myself to get back on 7:20 pace, so mile 4 was 7:20.

Miles 5, 6, and 7, hanging in there but in the low to high 7:30's

Then mile 8, turnaround, exposed, windy, slowed to almost slower then 8:00 but held it together.  Then once completing the turnaround , wind at my back, three good miles , 9, 10, and 11 all low 7:30's.

But, like several recent halfs, got lazy for mile 12, did not push hard for fear of slowing too much in mile 13.  Shouldn't do that.  Mile 13 usually takes care of itself.  Mile 12 7:48

Then slowly picked it up and got to 7:37 for the last mile.  This year's course it was a straight shot.  In the past we always went around the outside of the finish area and hooked back around.  After the mile 3 mess up and then with each mile marker off a little more each mile, ended up with 12.98.

But, even if I were to have run another 0.13 I could've still made it under 1:40 so I'll still count this as a win.

This year they did have food and beer but no live music like in past years.  Got a plaque and $15 gift card to local running store.

In the evening, more driving, out to Lakeland to see Aubrey in cheer competition and then drive back, so kind of a long day, but no way boring.

4.63@10:02    HR 130 bpm

After a day off, easy run day, meant to go even easier but this was fairly easy.  A loop and a little more inside Westlake Village.  Trick or Treating to night with the little one.  Took her to open play gymnastics/Halloween party dressed in her monkey costume.  Dressed up as a "scary" witch in the evening.  Ended up out close to two hours, she said it was her best Halloween ever.