The Long Run

Another Monday morning indoor/outdoor run.  After the big warm up routine, did 3.5 miles on the treadmill at an average 8:34 pace, then headed outside.  Did another 3.75 miles outside at about a 7:45 pace.

It was nice and cool outside.  While I had been on the treadmill I felt sluggish and unmotivated but felt much better once I got outside, it was like night and day.

Met up with Dixie at 6:00, he was on time today!  We ran out to the lake park and back.  My legs didn't feel much like running on the trip out.  Temp was a nice 50 degrees but it was a bit damp so it felt slightly cooler than that.   Felt pretty good on the return trip.  Halfway out the average pace was 8:54 but it had dropped to 8:20 by the time we finished.

I met up with Keith and Dixie at the Y this morning just before 6:00.  It was a cool 38 degrees but I was ready for it today and actually felt comfortable with two long sleeve shirts, hat, gloves, and shorts.  We ran an easy warm up of about 1.75 miles then started on the tempo.  We were just going to do 3 miles today and wanted a pace between 7:00 and 7:10.  That's what we promised Dixie so as to not scare him away.

Pace felt good, not easy but not quite hard enough to be "comfortably hard", so I'll put these down as marathon pace miles although they are slightly faster than what I'm capable of right now for a marathon.  But, if I call them that long enough I'll start believing it myself hopefully.  We had splits of 7:01, 6:59, and 6:50.  I made an attempt to keep the guys more on pace for the last mile but it was a losing battle.

Average pace for run: 7:59

Wanted to do a little bit longer run today but thought that 10 miles would be just a little bit too long so I settled on 9.  I dressed warm and today was not quite as cold as yesterday, but still a bit chilly.  I went to do a bike warm up around the neighborhood but didn't do the full loop because it felt much colder on the bike.  So, I figured I would just start out slowly.

I went on the out and back course onto SR 54 and up Starkey Blvd along the bike path.  Miles on the way out felt a bit sluggish and my knees felt cold.  After the turn around it felt much nicer.  There was a little bit of sun streaming through the trees making it seem very bright.  My pace gradually got faster and by the time there was just over a mile left, I picked up the pace and finished the last mile in 6:40.  This last mile could go in the "threshold column" but I'm not quite sure.

Average pace: 7:57

Non-running day.  Went to the Y and did some light stuff - weights, stretching, core.

The guys were meeting at 6:20 for a 6:30 run in Starkey park.  This was Jorge's last long run before his marathon.  I had thought about just doing 13 miles, but it's hard to resist running one more mile out when 3 other guys are going one more.  I did have the company Christmas party last night and was careful not to overdo it, but still there was a certain amount of unhealthy eating and drinking.  On the plus side, I did just have a massage on Thursday so the run actually felt extra good.

We went out at a fairly easy pace.  David joined us for 4.5 miles on the way out, and then it was Keith, Dixie, Jorge, and I. This was also this first nice morning weatherwise, just under 60 degrees at the start.  There was a light rain and some wind but didn't feel too bad.  We saw a few deer running across the path and some other runners said they saw a wild boar but we did not.

Picked it up a little bit faster on the way back.  Jorge pulled ahead so I went with him and Keith stayed back with Dixie.  Finished up with a nice strong 6:47 mile.

Average pace: 8:09

It was chilly but not freezing cold this morning.  I felt sluggish at first from a long day of fun yesterday at Busch Gardens and then out to dinner on the way home.  So, it was good to get my week back on track.  Went to the Y and warmed up inside on the bike and then did 4.12 miles on the treadmill at about an 8:15 pace.

Headed outside, and waited for my garmin to lock onto a signal which seemed to take forever.  Did another 3.15 miles without looking at my pace until I was finished.  Averaged 7:35 outside with the fasted mile 7:13.

Felt ready for the day.

Ran with Dixie this morning.  Run through Lansbrook neighborhood to the lake park and then back with a final loop into John Chestnut park by the boat ramp.  High 50's was perfect weather.  Left knee was bothering me a bit, started acting up sometime last week on one of the days when it was cold.  Slight improvement over yesterday when both knees were a little achy at the start.

Average pace: 8:24

Day off from running tomorrow due to early morning travel, Thursday treadmill at the hotel and then I'll make up some miles on Friday which I usually take off from running.

5.12 miles on the treadmill at the hotel. Felt salted so it was a little bit slow going but I felt much better at the end of the run.

About 8:45 pace

Felt a little back to normal today compared to yesterday.  I went to the Y, did some usual warm up stuff and then ran 3.13 miles on the treadmill at about an 8:15 pace.

Headed outside where it was cool (but not cold), a little breezy and some light rain towards the end.  Felt pretty good running, did 3.12 miles at a 7:48 average pace.

Back inside for some weights.

My back had been bothering me a bit for a while, now that is clearing up.  Seems to have been fixed by NOT skipping weights but going a little bit lighter.

Knees were bothering me a little bit at the start of the run as well as some PF in my right foot.   These are all minor irritations that I can live with but should work on clearing them up before any of them get worse.

Met up with some of the guys at the Y this morning for some 800's.  Keith, Dixie, Raj and myself were there.   It was a cool 42 degrees and a little windy so it felt a bit cooler.  We warmed up with 2 easy miles then headed over to the track.

Plan was for 6 X 800 @ 3:00 each.  This is probably about the second time of doing 800's this year.  Getting ready for the 5K next week.  Probably won't do these again for a while since it will be back to marathon training pretty soon.  It was also fun to do something a little bit different just to keep things interesting.  It's harder to keep interest when things get too routine.

Anyways, the track work went pretty well with splits of:

2:55, 2:58, 3:00, 3:01, 3:02, 2:57

Raj ran with me for most of the first one and all of the last one.  He did the rest of them with Keith and Dixie who were right behind me.  Last 800 felt good but hard.  Not sure what happened on the 4th and 5th, not paying attention I suppose.

So, goal for next week's 5K is to hit each mile as close to 6:00 as possible and see what happens.  It is a very flat and straight course and one I am familiar with.

Went to the Y this morning.  Did 3.28 miles on the treadmill at about an 8:20 pace.  Then, headed outside for 4.04 miles at 7:48 pace.  The weather was very nice this morning.

Ran this Dixie this morning, met up about 6:00 at the 7-11.  The 7-11 was closed up and is about to be torn down to make way for a drug store.  Probably pick a new meeting place  pretty soon.  We ran a slightly different route, but still hit the lake park in Lansbrook and did a short loop through John Chestnut park.  Very nice weather again for running this morning.

First 3.3 miles were slower at 9:12 average pace.  Picked things up after that to end up with an 8:32 average for the entire run.

In other news I've signed up for two half marathons.  The first one is the Clearwater half marathon on January 18th.  This is the closest thing to a "hilly" marathon, it's out and back with two big bridges each way.

Also, I have signed up for the Canyonlands half marathon in March.  I work with a guy that mainly works from his home in Colorado but is here at this office about once a month.  I was talking to him at the company Christmas party and he talked me into signing up for it.  Looks like it should be a lot of fun.  I'll be in the midst of my Boston training so it will be a good chance to see where I am at, enjoy some great scnery and hopefully meet some FRBers in person.

Mini tempo run with Dixie this morning at the Y.  Met up at 6:00, warmed up a little bit then started out at an easy pace for about 1.8 miles.  Did the 3 mile loop around Kinsmere including some side streets.  Pace felt pretty good especially after the first two miles.

Splits were: 6:58, 6:55, 6:54

Backed it down and then ran back to the parking lot at an easy pace.  Another very nice morning for running, about 62 degrees and just a hint of fog.

Back in the  parking lot, I looked down and saw a dime, picked it up and saw that it was from 1966, the year I was born.  Coincidental since tomorrow is my birthday!

Nice run by myself this morning on an out and back course from my house to Starkey Blvd. bike trail.  Ok, beginning of the run was not so nice, shins tightened up and easy pace didn't feel so easy, but was better after 3 miles.  It was warmer this morning but foggier so it still felt cool.

The turnaround point was the nicest part of the run to see a little bit of sun coming through the breaking fog and tall pine trees.

Picked up last mile to just under 7:10 pace.

Average pace: 7:51

Today was a great race.  I had been looking forward to this race since Jenny signed us up for us.  It was going to be flat, not too crowded and a straight out and back on the bike trail in Starkey park where I run all the time.  Well, it turned out it wasn't completely on the bike trail, there was a loop around the park with a smaller out and back on the bike trail.  But it was still very flat.

We arrived at the park a little bit after 7:15, found some parking and picked up our race numbers.  There was a dense fog this morning that made driving there take just a little bit longer (maybe a minute or two).  The air was nice and cool but it was very humid from the fog.  In the parking lot I heard someone say to someone else "oh, you just ran a 2:59 marathon? congratulations".  Well, looked like I would have some competition.   I wasn't looking to win or even come in the top 3, just a good PR and maybe an age group award.

I did a short warm up of 1.77 miles run on a part of the 5k course.  Then went to line up.  The outside front of my lower left leg got really tight.   There was now only a few minutes to loosen up.  Fortunately there was a 5 minute delay because one of the gates was still locked so it gave me some time to loosen up some more. 

I lined up at the beginning.  A couple little kids got in front of me, starting out too fast, the quickly fell back after about a tenth of a mile.  Another guy came up behind me and was in front for about a half mile.  Then the 2:59 guy got in front of me.  The first guy in front of me fell back about but the 2:59 guy was in front and slowly increasing the gap, but not too much at first.

First mile came in at 6:14 - breathing felt hard, maybe due to the humid foggy air.   Then a little bit later we got onto the out and back section on the bike trail.  2:59 guy continued to gap me.   He was running pretty steady but I was slowing down.  I got my pace back up slightly.  Part of the problem was with the fog, it didn't take long before I couldn't see the leader.  I couldn't quite see the turnaround cone when I saw the leader heading back the other way.  As he passed me the other way he said "you're doing a great job!" I answered back thanks but my voice sounded more feeble than his.  Second mile was about 6:29.

The bike trail back was pretty neat because I saw a lot of my friends and my family cheering me on as they were coming the other way towards the turnaround.  Couldn't see the leader any more and was struggling to hold my pace but was determined to get a sub-20:00.  I saw the three mile sign and kicked the speed back up.  I saw 19:32 on the time clock as I went through the finish chute (but still waiting on official results, finish picture that my wife's friend's husband took shows 19:35).  No one passed me after the leader did, so I took second place overall.

Another few seconds off my PR!  I didn't completely feel like I was performing at 100% but still pulled off a good race.

I grabbed some water and jogged back out on the course.  I saw Andy heading in by himself.  He looked happy and strong.  I ran with him until we were close to the finish chute.  He had a good kick and finished with a 29:34.  A PR for running by himself, a minute faster than his last 5K.

Next I went back out and saw Jenny running with Noah.  I yelled to Noah "home stretch!" and he kicked it in and finished about 30:30 a PR for him!  They took first and second for their age groups and Jenny ended up with 3rd place.

So, it wasn't the exact course I thought it would be but it was a great time with the family, some new PR's and for a good cause - Arthritis Foundation.

Cool and slightly breezy, right at 50 degrees.  Just warm enough for sleeveless shirt and shorts after warming up inside first.   Went to the Y, did bike warm up, core and stretching then hopped on the treadmill for 4.22 miles at about an 8:15 pace.

Then headed outside for another 4.05 miles at 7:34 pace average.  Run felt good with the cool but not cold weather.

Quick cool down on the elliptical and then some leg extensions and lat pull downs.

About a mile into the outside portion of my run, I was entering into a neighborhood,  on either side of the road at one point are ponds and swampy areas.  I saw a river otter run across the road to get to the other pond, I continued running and his friend started to cross, I had gotten closer and I think we almost crashed into each other.  The second on kind of looked at me and showed its teeth at me, not quite as friendly looking as I normally see them when in the zoo and behind glass!  But still, pretty amazing.

Special treat today!  I was able to run with Jenny.  Since Jenny's sister and her family are here we can both go out at the same time without making kid arrangements.  I went with her on her usual 6 mile route (my seven year old calls them "trouts").  We chatted the whole way and kept a pace that felt good for both of us.  We had  briefly considered going to the Y this morning and running side by side on treadmills.   That would have been silly since it really was not that cold out at all, just under 50 with a slight breeze.

Average pace: 9:16

Tomorrow I will go with her to the track where she has to do 4 X 1600 @ 7:37 and a total run of 8 miles with warm up and cool down.

These miles were all run at an easy pace but they were not all easy.  Ankles and shins especially in my left leg were very tight.  I stopped a couple of times early on to stretch out.  Eventually I was able to keep going and it eventually turned into a pretty good run.  Weather was great, although temps were creeping back up slightly.

I ran down the old road to Trinity Blvd. and then into Thousand Oaks neighborhood, with a loop around Kinsmere before heading back.

Average pace: 8:17

Had a great day later on with a trip to the beach where the water was calm and clear.  Felt cold at first but you got used to it quickly.  Kids had a great time.

12 miles with my beautiful wife Jenny on a beautiful morning in Starkey park.  Weather was perfect especially at the start, slightly warmish by the time we finished.  Ran a pretty steady pace throughout with a pick up the last 2 miles.

Average pace: 9:16

Recovery after a very long but fun day at Epcot the day before resulting in a return home time just before midnight.  Sorry to miss a Monday run as they feel like the "breakfast" of running.  I'll try not to let it happen again.

My brother Jim is in town staying with my parents.  He came by our house this morning at 6:30.  We went out for an 8 mile run.  Run was going well until about 5.5 miles when he felt his calf cramp up and then start hurting.  Combination of running on Saturday afternoon followed by 24  hours straight in a car probably contributed to this.

Since the pain was getting worse, I ran ahead and came back in the truck.  Picked up the pace for the last two and a half miles, with the last two right at 6:50 pace.

Average pace: 8:11

Until he had to stop, I noticed that this run was night and day from when we last ran together this past spring.

Slept in a little bit later this morning.  Made it to the Y by 7:00 then warmed up on the bike and did a little bit of stretching.   3.21 miles on the treadmill @ about 8:25 pace, then headed outside.

Very nice low 50's with the sun just up.  Did about 3 miles around Kinsmere, making sure not to look at my pace while I was running.  Ended up at 3.22 miles @ 7:31 pace with last mile at 7:07 pace.

I saw that Jenny's van was parked next to my truck.  I went back inside the Y and found her on one of the treadmills so I got on the one next to her and ran another mile.  It was good to see her running because on Saturday sometime after the run she pulled an abdominal muscle or something like that.  It's so worrisome when you get an injury so close to a marathon after training so dilligently.  It was also good to run next to her today because it is our wedding anniversary.  Happy anniversary Jenny!