The Long Run

This was very nearly almost the run that wasn't.  It was raining out and chilly.  One of the dogs had thrown up and I was feeling very unmotivated.   Got back into bed for a few minutes, then pulled myself out before I fell back asleep.  So, finally got started 37 minutes later than planned.  Started out slowly, but turned into a pretty OK run.

Average pace: 8:15

Chilly this morning, 2 mile warm up slowly, and then started the speed portion.  Uncertain of how I would do but didn't want to skip it.

2x2mi, goal pace of 6:30 or better

1st set - 6:32, 6:27

0.8 mile recovery, then

2nd set - 6:23, 6:24

then, after 0.5 mile recovery

1 mile at 5:55

On the last mile I was just hoping for something faster than the paces I did for the 2 mile repeats.  Felt good and kept picking it up.  If I had known I was going to go that fast I might have pushed just a little harder and try and break my unofficial mile PR.  Maybe next time.

Average pace: 7:23

 A few more degrees deeper into the 30's this morning.  Got going almost on time.  I had wanted to get 9 miles in but I was back at the house and my right hip was slightly bothering me so I figured I'd make it up on the next run and just take it easy.

Average pace: 8:07

Another cold morning.  Started out very slowly, a little faster for the second mile then did the rest of the miles around an 8:00 pace or a little under.  Ran one more neighborhood farther than usual, and did the Kinsmere loop before heading back.   So, overall it was a pretty nice run.  Sunny and clear at the end of the run.

Average pace: 8:13

After the run, did my upper body better than nothing routine, just one day later than usual.  Then time to pick up the house a little before taking the boys to Tae Kwon Do then heading to the airport to pick up Jenny after her week in Dallas.

Fortunately, I was able to start out on the treadmill this morning while I tried to get used to the cold.  Went to the Y, warmed up on the bike for 10 minutes, then got onto the treadmill, 3.75 miles at about an 8:00 pace, then headed outside.

Felt pretty good outside, ran another 3.7 miles, then headed back inside for some quick strides on the treadmill for another 0.76 miles.  Had just enough time to do a couple sets of leg extensions.

In non-running news, yesterday I bowled my best game ever by far.  I'm pretty sure I had never broken 200, and recently had been in kind of a slump.  I couldn't believe it when on my second game, I bowled strikes for the first 7 frames, and ended up with a 234!!

Cold morning for a run.  Right leg was a little bit sore, but not too bad.  Ran in the neighborhood with Jenny and mostly took it easy.  Found ourselves a little short on time so we headed back just a little bit early and missed getting in 9 miles.

After the run, made sure to do my upper body better than nothing workout.

Average pace: 8:45

Ran with Jenny in the neighborhood.  Right leg was a little bit better than it was yesterday.  Decided to skip speed work for this week, but Jenny wanted to do some 800's.  We ended up doing 5x800m between 6:40 and 6:50 pace.  Felt pretty good doing these and helped make the run go by quicker.

Average pace: 8:49

Jenny and I had been considering running separately today, taking turns going to the Y to run on the treadmill, but decided against it due to a combination of slightly warmer temperatures and getting used to the cooler weather.  Nice and easy run.

Average pace: 8:43

Started off with a pretty big group this morning instead of the usual Jenny and I.  Also with us were Carin, Cherise, and Jamie for parts of the run.  I ran together with the ladies for the first 4.5 miles then did the rest by myself.  Felt good on the run and glad to get one over ten mile run for the week.

Average pace: 8:33

Just a shorter run this morning, since I'll be running a half marathon tomorrow.  It was nicer outside than most other days this week, a little warmer (46) but still cool with some fog.  I also slept in a little bit later since I wasn't going very far, felt like a nice break.

Average pace: 8:16

After the run I finally got some decent stretching in followed by my second required better than nothing upper body workout for the week.

Had a good start, a rough patch from miles 4-8, then pulled myself back together and had a good, solid race, managing 1st place in my age group, with a 1:28:32 (gun time, chip time 1:28:28, garmin time is 1:28:30).

Splits: 6:32, 6:38 (+:07 adjust), 6:46, 6:48, 6:49, 6:55, 7:06, 6:51, 6:46, 6:39, 6:45, 6:34, 6:50, 0:26 (last 0.1)

Since this race is point to point, from Madeira Beach to Taylor park in Largo, we (Jenny, Jamie, and I) took two cars down so we could drop one car off at the finish line.  We arrived at Taylor park a little bit before they opened at 6:00, so we waited til opening and then got into one car and drove to Madeira Beach.  

When we got to the starting area, it was a little chilly and windy, and still dark.  But, I knew that the wind was actually from the south so there would be a slight tail wind for most of the run.  I warmed up as it was starting to get light out.  I had on two shirts, arm warmers, and a hat.  I quickly switch to just one shirt and no arm warmers, but kept on the hat.  After the warm up, I was feeling almost two warm.  So, I put the hat in my back pocket (lots of room in the Race Ready shorts).  It was fun to see all the usual faces, some I know well and others that I just see at races.

Started off and felt really good and was immediately on a much faster pace than planned, so I backed it down to just over a 6:30, I was hoping for a 6:38 pace to go just under 1:27, so I figured the 6:32 first mile was not too fast.  Next mile still felt good, 6:38 pace (but I was short of the 2 mile sign, so I hit the lap button again when I actually got there).

Third mile (6:46) was still feeling good, but my pace was slowing and I couldn't seem to go any faster.  The 4th mile was still a little bit slower at 6:48, but it was at the top of a bridge going from the beach to the mainland and I was thinking I'd feel better after the bridge.

I did not feel better after the bridge, but slowed down even a little bit more - 6:49, which included a surge towards the end of it so I would be under 6:50.

Sixth mile,  once again even slower at 6:55.  I was having a lot of tightness in my shins.  I was thinking of two reasons I wasn't doing as well as planned.  Company Christmas party was on Friday night, where, by company party standards I was somewhat restrained, but was probably still too much just two nights before a race where I wanted to do well.  I also think that last night's dinner might have had a bit too much salt.

On the 7th mile, I was getting more discouraged, 7:06 pace.  But, we were starting onto my favorite part of the course, the stretch that runs on the Pinellas Trail.  A nice straight shot, mostly shaded and flat, but with two pedestrian bridges to cross a couple of the major streets.

I started saying to myself, over and over again, calm and relaxed.  And finally, it started to pay off, and started to get a little bit faster.  Mile 8 was 6:51.  At the start of the race, I wouldn't have thought I'd be happy with a 6:51 at mile 8, but coming off of a 7:06 mile, it felt great.

Mile 9, a little faster at 6:46.  I was starting to come up behind people who started passing me at mile 4.   People who had seemed impossibly far away were getting closer, and then I was next to them and then past them.

Mile 10, 6:39.  My legs felt like there was a little bit of spring in them, mile 11 was 6:45, as little bit slower but I was feeling good still.

Mile 12, 6:34, almost my fastest mile of the morning.  Then, just past the 12 mile sign, we turned onto a packed dirt path which ran along Taylor Lake.  The wind was coming across it, and after I passed the last person who was in sight of me, I had trouble holding it.  Did my best to hang on and keep pushing.

 As I neared the end of mile 13, I decided I had to try and pick it up a bit as I didn't want to get passed by anyone.   Finished mile 13 in 6:50 and continued accelerating.  At some point I could hear determined, rhythmic breathing coming up behind me, but my kick was good enough to keep me from getting passed.  Clock was in the low 1:28's when I first saw it.  Garmin said I ran the last 0.1 at a 5:09 pace which is probably my best race kick.

Sometime at the beginning of the race someone asked me what time I was shooting for, and I said from 1:27 (PR) to 1:30, so I did exactly half way between it at about 1:28:30.

 I checked the results and saw that Bret, from the blog was here and come in about a minute faster than me.  Tried to find him at the awards but somehow missed him.

This race, put on by Chris Lauber, was extremely well down as usual.  Great organization and lots of personal touches (like Bib #18 for me for my birthday date), and some of the old Florida feel, between the beach community portion, the Pinellas Trail, and Taylor Park, it's one of my favorite courses.  I was happy with how the race started out, how I was able to come back from a mid-race slump, and how my finishing kick held off the person behind my by 6 seconds

Jenny and Jamie stuck together.  Jenny was not feeling well, but still managed a second fastest half marathon time for her and 3rd place age group award.  Jamie and Jenny crossed side by side, but the timing machine doesn't do ties, so Jenny ended up with the award, maybe they can cut it in half?

I could deny the cold no longer.  At 28 degrees this morning, I broke down and wore long pants instead of shorts.  Maybe I can wear shorts tomorrow.

Run was pretty good, a little bit slow but not bad.  At the end, did 10x100m strides.

Average pace: 9:04

Did the better than nothing upper body workout after the run.

Another 28 degree morning.  Felt sloggy for the first half of the run, with a lot of over 9:00 miles.  Started picking it up with a few miles left.   Should be warming up soon, although it's starting to feel not so bad.  Happy to get all 11 miles in.

Average pace: 8:50

Jenny and I have decided to follow the Pfitzinger plan for Boston.  It looks like it is about the number of miles I would have run anyway and will incorporate some variety I might not have done if I was going plan-less.  So, this is the first week, and the first mid-week medium long run which will start to get longer.  Due to Sunday's half-marathon and Saturday's 10K, this first week will be somewhat modified from the plan.  I plan on making changes to the plan when necessary but it's good to have a road map.

Ran inside today instead.  Treadmill at the Y after a warm up on the bike and some crunches and a little bit of stretching.  Did some strides towards the end of the run for variety.

Did a couple of leg extensions before heading home.

Average pace: 7:55

I tried out a fitness test for push ups and sit ups.  I just barely missed making it into the highest fitness category.  The number of each of the exercises was not a problem, I just underestimated the speed I needed to do them.  59 push ups in one minute and 47 sit ups also in one minute.

Ran with Jenny around the neighborhood and over by the golf course.  Kathryn and Cherise also joined us.  This morning we were finally back to more typical Florida in December, mid 50's, quite nice.  Took it easy and had a pretty enjoyable. run.

Average pace: 8:59

After the run got in my stretching and upper body better than nothing workout.

Good race today, challenging course.  40:14 was good enough for1st place age group.  Ever since we started running the Turkey Trot here, I've always wanted to do this race but was never able to for various reasons.  So, today I finally was able to run it.  I was hoping to break 40 minutes and maybe even PR.  The race was very well put together and organized.  Lots of volunteers, good food at the end and even a bit tent for the pancake breakfast.

Splits (garmin): 6:28, 6:19, 6:20, 6:30, 6:29, 6:34, 1:34 (0.27 @ 5:54)

Called out times : mile 2 - 12:50,mile 3 - 19:13,  mile 5 - 32:10, mile 6 - 38:55, mile 6.1 - 39:39

Warmed up with a little bit over 3 miles of easy running and a few strides.  About 30 minutes before the race, the rain started.  Not very hard, just a sprinkle.  I waited in my truck for a bit to stay warm.  Got out and re-warmed up a little bit before lining up.

The course starts in Coachman park and immediately goes up a short climb, turn right, go straight for a while and then up the Clearwater Memorial Bridge over the intracoastal waterway.  My friend Pat was there, so we were running together for the first couple of miles.  Pace was bouncing around 6:15 and 6:20 until we hit the bridge, then slowed down a little bit as we hit the peak.  Picked up speed on the way down the bridge.  Tried to stay smooth and not get carried away.  Was happy with the second mile but didn't want to get too used to the downhill.  Mile 3 was still feeling pretty good.  Shortly after 3 was the turn around.

I had been trailing several people and slowly caught up and passed them after the turnaround.  However, I had slowed down a little bit, but passing people made me feel like I had sped up.

Mile 4 was in 6:30, I think I lost some focus.  For mile 5 I kept telling myself to stay smooth and relaxed.  I was able to bring my pace closer to where I wanted it, recovering from mid 6:30's to just under 6:30.

The mile 5 marker was at the base of the bridge.  Time to go back up (about a 75 foot climb).  Pace slowed but I was passing some more people.  Hung on until the peak as best I could.  Back down the other side, but then the course turns off onto the helix.  It was pretty thick with 5K walkers, but they did a pretty good job of staying to one side.  However, going down the helix, fast runners had to stay to the left, which meant you had to cover a little more distance since you couldn't hug the railing.

At the bottom of the helix, you go back up again, maybe about a 30 or 40 foot climb.  Around this point a 17 year old male passed me going at a pretty good clip.  Got to the top of the street and went through an intersection where they had police directing traffic.  An older lady with white hair nearly strolled into me while crossing the street.  A police officer yelled at her to watch out, to which she replied "he can go around me".  That may be true, however I would have hated to find out what would have happened if I didn't successfully dodge her.

Finally, approaching the end of the 6th mile.  A volunteer called out the time - 38:55, ok, very slight chance of making sub 40:00, let's see what I can do.  The last 0.1 is back down the same hill we started up.  As I was running down as fast as I could, a lady (maybe mid 20's) jumped out of the crowd, and ran with a friend of hers doing the 5K, but instead of finishing, ran back to the outside and nearly ran into me, missing by inches.

So, it was at least a small improvement over my last 10K time of 40:33, although that one was done at midnight on July 4th, this course had its challenges too.

Had some pancakes, and stayed for the awards.  My running friend Eudair from the Striders, took the female masters award, and another one of the Striders, Marcia took 1st place age group (35-39).  Several other Striders were there also, but I don't remember all the times and awards.

So, the only complaint, at all, was they ran out of coffee before I was able to get any.  Everything else was perfect, and the coffee would have been a non-issue if it wasn't feeling chilly out (mid 50's with rain while wearing running clothes starts feeling cold once you stop running)

Met up with Dixie at the hilly neighborhood.  Kept it nice and easy.  Not sure if we could have done anything faster if we wanted to, another chilly morning.  I'll start getting used to these right about the time it warms up again!

Average pace: 9:01

Ran with Jenny on another chilly, although slightly warmer day than yesterday.  Dressed appropriately and felt pretty good.  We took it pretty easy.  Towards the end, Jenny did 10 sets of strides while I just kept on at the same pace, trying to shake the soreness in my adductor.

Average pace: 8:50

Did my minimal upper body workout.  Had trouble finishing some of the sets because people kept on making me laugh, hard to do pull-ups and laugh at the same time!  Not a bad problem to have.

Mid week medium long run with Jenny.  Jamie also joined us for most of the run.  Wore too much, and took some off during the run (one of the shirts and the hat).  Run felt long, which it was kind of but wouldn't have felt so long if this was a Saturday "long run", then it would have been like "only 12 today".  Went pretty well overall.  Adductor still a little bit bothersome but gets better after warming up.

Since we are trying out the Pfitzinger plan, these Wed. runs will eventually creep up to 15 miles.

Average pace: 8:39

 9 miles with Jenny in the neighborhood, pretty easy pace and decent weather.

Average pace: 8:49

Cold afternoon run on Christmas day.  Shins were tight from driving in the car.  Glad I was able to get the run in, it was tempting to blow it off!

Average pace: 9:01

 I think this was the hardest long run that I have ever done.  26 degrees at the start.  Had to borrow a fleece from my mother-in-law to go on top of the two shirts that I was wearing which weren't going to cut it by themselves.  My shins (mostly my left one) were tight and it was difficult to get moving for the first few miles.  Fortunately, I had Jenny for company the whole way.  Lots of rolling hills.  And through some strange twist on geography and laws of physics there was more uphill than downhill on an out and back course!

It sure was nice to finish!

Average pace: 8:54

Besides, letting me borrow some extra clothes, my mother-in-law also cooked some pretty awesome home made waffles for breakfast with some fresh blueberries on the side!

I ran later in the day today to wait for the sun.  Pretty nice weather, fun with hills in Jenny's parents neighborhood.

Average pace: 8:22

In the morning, before the run, went to a 1 hour yoga class which helped loosen me up from yesterday's run.

We were supposed to do a tempo run but we were both feeling not quite up to it, so we decided to mainly take it easy.  About half way through we did 10 fartlek runs where we each took turns picking out a spot to run to.  Some of them were on a soccer field.  More hills again today, can't seem to find any place flat.  It would be good if we had more time to adapt to constant hill training.  Good run overall.

Average pace: 8:55

Slept terribly last night.  Coming down with a sore throat.  Supposed to run 13 miles.  Thought about canceling the run.  Jenny was still going to run hers so I decided I'd at least start out with her and if I didn't go too hard for too long it might actually help clear up some congestion.  Ran two miles with her before she continued on her longer route.  Ended up with 6 miles, so not a total loss.

Average pace: 8:30

After the run got on the road for the drive back to Tampa.

Slept poorly again, cold has gotten worse.  Fortunately the hotel in Mobile had two working treadmills in the exercise room.  Decided to try again with an easy run.  Felt a little bit better after the run.

Average pace: 8:31

One more day of driving to get home.

Felt a little bit better this morning.  Jenny had 13 on her schedule (adjusted earlier in the week and did 11 on the 13 mile day).  Jenny's friend Carin and Cherise ran with us.  I decided I try to run the first loop and see how I felt.  Kept on going after the warm up and surprisingly felt ok to get in 12 miles.  I did stop a couple extra times than normal and went a little bit slower but got the miles in.

Average pace: 9:01