The Long Run

I felt much better on today's run than yesterday's run.  I met up with the group at the Y this morning just before 7:00.   The worker that was supposed to open the gate was late and did not end up getting there until 7:30.  So, I spent some time chatting with the others and talking about our recent races.

Bob and Keith were heading to the track.  Eric was going to do 6 miles, so I ran out with him for 2 miles and then turned around.   Then I jogged over to the track and did part of the cool down laps for a total of 4.5 miles, overall average about 8:15.

Went inside to celebrate Fred's birthday who had just turned 75.

Nice weather, easy pace, and good friends.

Another easy run this morning.  I'm feeling pretty close to being back to normal.  Ran this one on the treadmill with lots of warm up and stretching beforehand.  Finished up with some weights, then headed back home.

Dixie called me and asked if I was ready for a Tuesday run so I said sure, why not.  So, we'll do about 6 miles and hopefully I'll feel one step closer to being back in the groove.

Met up with Dixie at the 7-11 near John Chestnut park this morning at 5:45.  We did an out and back run to the lake park in Lansbrook.  Weather was comfortable, mid 60's, some humidity and breezy.  Ran past a polling place which already had a long line at 7:00.

Average pace: 8:28

Legs felt pretty good today.   I felt like someone back into a good routine this morning.

One more day of no running.  I was on the fence about running.  I went to the Y and had my running shoes on and thought about hopping on the treadmill for 4 miles but thought the benefit (at least today) or 4 easy miles was not as great as one more day of no running - of course I felt guilty about this.   Did some weights, bike, stretching and core work.

So, today I did run, and it felt great!  

I ran one of my favorite routes, 54 to Starkey Blvd and then back home.  First mile was at 8:11 which is very fast for a first mile (usually around 9:00), then the next miles were progressively faster.   At the start of the first mile I thought I felt a small twang from my IT band just below my left knee, but then it never came back.  I've been having some on and off issues with it.  Threatened to flare up before the marathon but was not a problem.  I'm trying to keep it at the not a problem stage.

Weather was great, sunny and cool.

Average pace: 7:45

Met up with the guys at the Y this morning just after 6:30.  Waited for some people and got going about 6:50.  Ran with David, Joe, Dixie, and Jorge.  We went out to the horse farm and back for 9 miles.  It's been months since I last ran with Joe and even longer since we had this much of the group together.  Weather was perfect for running.  I had one IT band twang in my left leg just below my knee on the way out.  Trying to be careful about this so it doesn't sideline me.

Average pace: 8:13

After the run we had some snacks and cake for one of the runner's birthday.

Headed over to the Y this morning.   Lots of warm up and stretching then 4.1 miles on the treadmill at about an 8:20 pace.  Headed outside for another 2.24 miles at 7:49 pace.  Felt like I should have been doing more but I'm in the final stages of ramping back up.  Doing good so far and don't want to rush it.  IT band was pretty well behaved today.  I've looked into some new stretches and some exercises that should help.

After running did a few sets of leg extensions to keep my knees in line.

I'll run a little bit farther tomorrow morning.

I was supposed to run with Dixie this morning.  Got there just before 6:00, waiting until ten minutes after six then got going.  It was on the chilly side and a little bit of wind for the first mile, then was nicer once I turned off the main road.   Ran out to the lake park for a quick water stop then ran past it a little bit before turning around to make sure I would get in at least 7 miles today.  On the way back ran into Dixie who had overslept.  Oh well, better late than never!  Ran back to the parking lot and cooled down for a bit before I headed home.

The boys had no school today so Jenny was taking them to Starkey to ride their bikes while she did her run.   Should be a nice morning for that.

Tried to keep it pretty easy this morning.  It was a very nice morning out for running, high 60's, very pleasant.  I went to the Y , did lots of warm up, stretching, and some core work.  I did one mile on the treadmill at about a 9 minute pace and chatted with one of Jenny's running friends who was on the arc trainer next to me.

I headed outside and purposely did not look at my Garmin to see how things would go.  Pace felt nice, mostly easy but a little on the fast side for easy - but not quite fast enough to be marathon pace miles.  I felt one IT band twang below my left knee towards the end of the run.  Keeping it in check so far.

Outside average pace: 7:41

I did a few sets of weights inside after running, mainly upper body.

I did my long run for the week today instead of Saturday since I have no idea what opportunities I will have to run while in New York, so might as well do it when I have the opportunity.  This was the longest run since the marathon.  Overall it felt pretty good but was starting to feel a little bit long towards the end.   It was on the verge of being warm this morning and the humidity was up so it certainly wasn't the best running weather, but not terrible either.

After a short warm up on my bike I headed out the neighborhood, to 54, up Starkey, into Alico pass and then back the same way.  Started out at 8:30 then gradually got faster until about 4 or 5 miles then bounced around between 7:30's and 7:50's for the rest of the run.  No IT band problems today.  Hopefully I'm going to win this time.

Average pace: 7:53

Loosened up and cooled down a bit in the pool.  I am very grateful this time of year to be living in Florida.

Objective for today was to just get in a few more miles for the week.  5 sounded about right.  I kept the pace relatively easy - I wasn't constantly looking at my pace on the Garmin, just observed the mile splits after they happened.  I ran around the neighborhood after a warm up on my bike.  Weather was still on the warm side but a little bit better than yesterday.

There was no music today.  I thought about not taking a Garmin but since I don't have a good well known 5 mile route that I wanted to do I made one up as I went along.

Average pace: 7:52

So, just over 10 miles more this week than last week.  I'll add some more next week and end up somewhere in the mid 40's

The flight last night was delayed almost one hour, so it was pretty late when we arrived back home.   Feeling a little bit run down this morning and slightly pressed for time I thought about sleeping in a little bit longer.  But finally, I decided that something was better than nothing so I went to the Y for some core work, stretching and 3.6 miles on the treadmill (that's when my time ran out).   I didn't feel great immediately afterwards, but in the end I think it was helpful and am feeling better now.

Hopefully I am setting myself up for better things tomorrow morning.

Easy paced run.  Felt good to get a full run in after doing just 5 last Friday, no running Sat or Sun, then just 3.6 yesterday.   I was beginning to worry that my training was unraveling - which I should not be worrying about.

Anyways, it is all better now.  The run was just long enough to feel like I accomplished something.  Weather was nice and cool but I slightly overdressed, felt comfortable at the beginning but a little too warm at the end.

I looped around the neighborhood making up a route as I went along going down various side streets.  Jenny did her run first this morning, I got ready and did my warm up and was out the door as soon as she returned.

For the first mile I felt pretty good then felt tight and cloppy for the next two miles but slowly felt better, last 1.6 miles felt pretty good.

Average pace: 8:03

Cold outside this morning, high 30's and some wind. 

So, I did some running inside to get warmed out before heading outside to get at least a few miles on the road.   4.2 miles on the treadmill at the Y at about an 8:00 pace.  The pace felt extra easy so I might have been on one of those alleged "easy" treadmills.  But whatever the case, an easy run that feels easy - I'll take it.  Then headed outside where it had warmed up a few degrees.   Ran 3.91 miles at an average 7:45 pace.

Finished off with a few sets of weights inside.

Sometime during the day yesterday I began feeling worse and worse with sinus pressure and chest congestion.  Woke up and felt horrible.  Decided to not run.

Felt a little bit better this morning.  Woke up a lot during the night due to draining sinuses but there was much less pressure this morning.   I jumped on the trampoline for a bit to get things moving then decided I would brave a short run outside.  I overdressed because I wanted to play it safe.   3.41 miles on an out and back course from my house, to the "old road" and almost to the end before turning back.  It was slightly foggy.  I didn't feel great but I'm feeling better now, hopefully doing the run was the wise choice.

Average pace: 8:18

I must have spoken too soon when I said that I thought the cold snap was past us.  It was supposed to be low 40's this morning, but by the time I arrived at Starkey park at 6:30 the thermometer in my truck said 34°.  So, I was a bit cold at the start.  We had a pretty big group together: David, Ryan, Randall, Dixie, Keith, Jorge and myself.

It's nice running in a group because then I don't look at my pace, just go along, at least for the first few miles.  We saw the man with his doberman  - the dog was wearing a sweater.  At 4 miles we saw Eudair, so she ran with us.   At 5 miles a bunch of the guys turned around so it was just Eudair, Jorge, and I.  Jorge was doing 15 and I hadn't decided yet on my distance.  Due to being sick earlier this week I thought about just doing 10 but decided to keep going since I was feeling good and finally warmed up by this time.  So, I said I would just go out until we got to the Suncoast parkway.  We got there and Jorge said to me "how about one more mile"  so I said ok.  Looks like I'd be in for 15.  We turned around at 7.5.  With the cold weather we seemed to be going at a pretty good pace - a bunch of 7:30's and 7:40's until we got to the last two miles which were 7:11 and 6:48.

Average pace: 7:46

 So, it was a good run after all despite, or because of the cold.  Actually, it did warm up by the end to about 50 degrees.  I did miss my mileage goal for the week, but I don't use the sick excuse very often so I don't feel too guilty.

One mile at 10:34 pace after dinner with the boys.

Mixed treadmill/outdoor run at the Y this morning.  At the tail end (hopefully) of last week's illness so kept it fairly easy.   Ran on the treadmill, 4.11 miles at about an 8:20 pace, after doing some warm up, stretching and core work.

Headed outside, 2.21 miles at 7:46 pace, followed by a few sets of weights inside.

Afterwards, noticed a slight tender spot on the top of my left foot, guess the pace wasn't easy enough or maybe that is left over from Saturday's run, not bad but I'll keep an eye on it.  At least the IT band issues are gone.

It was a pretty good run this morning.  I was supposed to meet Dixie at 6:00 but he hadn't shown up by 6:15 so I started out by myself.   Began running from the 7-11 towards the Lansbrook neighborhood.   About 2 miles in I ran into Bob, so I ran with him for a mile as he finished up his run.   Headed down to the lake park for a quick water stop then headed back.   I was going to do some strides to try and reawaken some speed for Thursday's 5k.   I did one where I hit about a 5:45 pace briefly.  I was going to do a few more but then I ran into Dixie.  He was sorry he overslept.   He at least had a likable excuse.   We ran the rest of the way back, another 2.8 miles together.    At the end of the run it was very nice out.  55 degrees and sunny.

Average pace: 8:14

I ran 5.25 miles on the treadmill at the Y with an average pace of about 8:00.

It was cold outside when I woke up this morning and I didn't have anythingn planned.  I have the 5K tomorrow so I decided on trying to do something safe, so I chose the treadmill.  Did the usual bike warmup, stretching and core work then got on the treadmill.   Mostly ran at consistent pace right around 8:00 but a few times cranked up the speed for a minute or so to 5K pace.

I've got my fingers crossed for tomorrow.  I've done very little speed work but I should have my marathon fitness and my determination to win a coveted coffee mug and finally have my name show up on the results listing after 4 years trying.

 I finally won that elusive coffee mug.  I wasn't sure what I had in me today other than some lingering chest congestion, but fortunately it wasn't enough to slow me down today.  I warmed up with 1.25 miles easy shortly before the race started.  Lined up as best I could near the front, but people kept on getting in front of me.  Oh well, just make the best of it I thought.  The gun went off and I found myself trying to find an opening.   It was better this year than last year because they broke up the 5k into two races, a competitive race and a fun run.  So, this helped a lot but there were still lots of people who weren't lined up correctly.

The first mile felt good, hard but good.  It didn't seem like I was going that fast but I finished it in 6:08.  I thought that was not a bad pace and maybe I could hold it longer.  The next mile felt a lot harder and I saw my pace dropping and it was a battle to keep it from dropping too far.  The air was cold and slightly burned my lungs.  2nd mile finished in 6:24.  At the start of the 3rd mile my pace was back up and I was feeling good since there was just one mile to go.  I was back at a 6:00 pace but then the hill came along.  I was holding my pace well at first but by the time I reached the top I had slowed back down to 6:25.  I recovered slightly and finished the last mile at 6:20.

On the way into the stadium I tried to pass one more guy, I was thinking that I didn't want to miss getting the coffee mug by one person!  This thought had helped me throughout the race as I would either pass people or not slow down too much when I felt like slowing down more and have people pass me.  I could hear Jenny and the kids cheering for me in the stands.  I went through the finish chute and was handed a finisher's card with a #114 on it!  So, on the race results I'll be number 114 out of 125 men which ordinarily is not a good thing but is in this case since there were probably a few thousand runners in this race.

I then ran the 1 mile race with the boys.  Another big race with lots of obstacles (strollers, walkers, etc.) but still lots of fun.  Andy finished ahead of us in 8:34 and Noah and I finished in 8:55.

We grabbed some snacks and the boys and I went up to the stands to wait for Jenny.  She finished in 51:15, a new 10K PR for her!

***Update - official results are posted now, I was actually #113 with a time of 19:40, still a 6 second PR on a harder course than my previous PR.  Another PR chance coming up on a very flat and straight out and back course at Starkey park :)

So, here's my coffee mug below, along with the really nice tech shirts they gave out this year.

Just a short run to make up a few miles.  Quads were a little sore from yesterday's race but nothing terrible.  It was a little bit chilly when I first woke up so I overdressed a bit.  Was nicer by the time I started running and I was a little bit warm at the end.  Ran a new route in the neighborhood which Jenny runs some times.   Pretty nice run overall.

Average pace: 8:23

going to meet the guys for 15 tomorrow in Starkey park.

Ran with Keith, Dixie, and Jorge.  Met up at Starkey park.  Jorge was running 22 miles today so he did 7 miles before the rest of us arrived.  It was a pleasant 49 degrees at the start and gradually warmed up until it was somewhere in the high 60's at the end.  We did a basic out and back course with about a mile and a quarter on the Suncoast pkwy trail.  Kept the pace pretty easy for most of the run until the last two miles where we picked up up a bit to a 7:54 and a 7:05.

Quads were still a bit sore, especially the left one so it was good to keep the pace lower for the most part.

Average pace: 8:44