The Long Run

4.67@8:44

Did some kind of sort of speed work/hill training.  There is a hill I use for 1/4 mile hill intervals which is part of a loop.  The hill is a little more than 1/4 mile.  I did 6 repeats where I'd run fast, then talk a 1 minute jog, and then go again.  The first 4 I had trouble going fast and they felt really hard.  Eventually they didn't feel as hard and I was going faster.  Only did 6 so I know eventually they would've gotten back to being hard and slowing down.  Should try for 10.

Was originally going to do 5x1k.  Will try that again soon.

5.06@9:03, HR 142 bpm

Out of Westlake Village, left on Omaha, left on PA Ave, then left back into Westlake heading up the eastern side of the neighborhood and back to the house. I didn't want to cross any streets where I might have to wait so did this square loop.

7@10:13, HR 122 bpm

Ran with Joe from Foxwood and then south down the Starkey Gap Trail.  He said we should take Stella so we started out with her but she was being a bit crazy (she loves Joe) so we turned around and I dropped her off back at the house.  

Morning was foggy and cool.  Actual conversational pace (hard to know if it is conversational unless running with someone else).  Heart rate good for the pace.

28.62@10:27, HR 145 bpm

I needed a long run, at least 24 miles, maybe up to 50k.  Did not have a definite goal.  Started run about 10:00 am, headed out from Westlake Village, cut through Eniswood, and then north on the Pinellas Trail.  Keeping heart rate in 130's (low 130s for first 9 miles) for the first part of the run.

Ran through Tarpon Springs (quick pit stop at public bathrooms behind Tarpon Tavern).  Trail turns to the East and crosses under US19 and continues on Keystone to East Lake.  Took a left on Eastlake and when traffic was clear, crossed and continued north to Trinity Blvd and ran on the dirt/grass shoulder, away from the narrow bike lane.  Stopped near the water treatment center to stretch on the woodend fence and send Jessica a text to update my location.

Continued on through Fox Hollow neighborhoods, and then north onto the Starkey Gap Trail eventually crossing 54 and stopping at Longleaf (first the pool area for water fountain), then stopped in Trinity Cyclery for a Celsius and some honey stinger blocks.  About 16 miles into the run.

Heading up Trinity Blvd my heart rate climbed at the same pace, so I sped up a little bit just to get through it, heart rate only went up a littlle bit.  So, from mile 12 on was running a little bit faster.

Goal at this point was to make it to Starkey Park, do the 3 mile off road loop and head back.  Midway through the loop the run suddenly felt hard.  Stopped and stretched a little and once I got moving again felt much better.  Finished the loop, left the park and then back south down Starkey Blvd.  

Called it quits at Long Leaf.  About 2.5 miles left to go to make it to my house but decided to ask for a ride.  Jenny and Tom dropped me off at my house and Jessica came by Escape Brewery where I was replenishing carbs.

Glad I kept going and did over a marathon distance.  Got through some long distance emotions getting back to the good part after the low point. Good mental practice.  Weather was pretty awesome so that helped.

3.12@9:26

One loop inside Westlake Village

7.23@8:32

5 x 1km workout.  Started out with the (approx) 2.25 mile loop inside Westlake Village, and then ran the repeats up and down Lakeview followed by turn onto Sandy Hook (or Sandy Hook with a turn onto Lakeview depending on direction).

Did a little bit better this time than last time.  Repeats added up came out to about what I got on the last actual 5k (Turkey Trot).  2:30 jog between repeats so I stayed moving the whole time.

Splits(and pace): 4:21(7:00), 4:07(6:38), 4:25(7:06), 4:08(6:39), 4:14(6:49)

Would like to get these down to 4:12 each and then I think I'll have a shot at a good sub-21:00 race.

7.86@9:29, HR 139 bpm

Out and back run from my house down the Starkey Gap Trail to Keystone Road until the road crossing where I turned back.  I carried a small water bottle in case I got thirsty but it was nice enough out I didn't need it.  No stopping except for the traffic light on Trinity Blvd.  I passed by my usual favorite places to stop such as the spot by the bridge to look at birds in the little waterfall and maybe see an alligator, the wooden fence near the county border on the Starkey Gap Trail, and the new bench good for stretching located on the trail near the lone house (They have hung up a letters to Santa mailbox on the fence).  Skipped all of those spots.

I kept heart rate steady in the mid to  low 130's until a little bit after the turn around where I sped up a little bit.

3.76@8:46

Quick loop inside Westlake Village and then up and down Lakeview for a little bit.  Last mile just under 8:00 pace.

Doing two long runs coming up, one on Friday night starting at 7:00 pm and one Saturday morning at 7:00 am.  First one is up at Croom on the Croom Zoom course (two loops) and the second one at Cypress Creek Preserve running two Long Haul loops.  I'll start feeling like on my way to be ultra ready.

21.55@14:04

Long run number 1, Friday night starting at 7:26 pm at Croom preserve.  Drove up after work and got there just after 7:00.  Fortuntaely they were waiting for a couple more people so I had a little time to change and get my stuff together.  There were about 10 or 11 of us.  Andy, the RD for Croom Zoom and Long Haul invited anyone who wanted to join for some practice miles with a run at 7:00 pm at Croom and a 7:00 am run the next morning at Cypress Creek Preserve on the Long Haul course.

I haven't run at night on trails for a while.  We kind of split into 3 groups.  Andy B. (Andy #2) went out at a faster pace.  Andy the RD (Andy #1) was leading a slower group, and Michael (who I'd never met before) said he'd be someplace in between so I went with him.  We did the "starter loop" which is just over 2 miles then headed out for the ten mile loop.  2 more people joined us.  I stayed in front and set the pace ( a lot of 12's and 13's and a few slower).  The night cooled down to where it was comfortable in short sleeves, there was also a good amount of moonlight so it wasn't pitch black.  As we neared Croom Road I had my first fall.  It's funny, I actually have time to think about how I'm going to land once I get to the point where I know I can't keep myself from falling.  Landing ok and quickly got back up again.

Gained more confidence as the run went on.  Mostly stayed on the trail ok, sometimes I'd go off it at points where the trail would converge and split from one of the dirt fire roads.

Finished the first loop, grabbed some more water and a few bites of protein bar and then back out again, same group of 4 of us still together.  First half of the second loop I did not fall, but a mile or two into the second half I did fall again.  Landing was a little harder and small bruise on my right forearm but ok overall.

The run seemed to go on forever but then suddenly it was done.  With about a mile left to go I kept on wanting to tell everyone how glad I was that I only fell twice, but wisely waited until the run was actually over with.  Didn't feel tired at all.  It was now about 12:50 am by the time I left, just under an hour drive to get back to my house.  Had time for just over four hours in bed but had trouble sleeping before having to get up again just after 6:00 am.

18.43@11:03

Day 2 back to back runs.

Woke up about 6:15.  I'd mostly slept in my running clothes so didn't need much time to get ready.  Headed out to Cypress Creek and got there just after 7:00.  About the same sized group as last night but mostly different people - RD Andy was there as well as one of the guys I ran with last night.  First mile goes out on the paved road to "the Hub" where the timing mat is, an aid staion, and people will leave their stuff and/or crews/family if they have them.

Head south down the double track about 1.3 miles and turn around back to the hub.

Starting out I was lagging behind the group as I worked out the muscle tightness, caught up and finished first mile in 11:22.

After the hub you head east on the paved trail another 0.6 miles then back on off road trail through the "hall of pines" and then keep going past that until 2 miles out from the road, then turn back, back to the hub and run north for a mile on double track to single track.

I kind of bounced around between different groups of runners.  After completing the first 10 mile "loop", headed out on the second one by myself but cut it short a little bit so I wouldn't be too late meeting up with my brother down by Madeira Beach / John's Pass area to have lunch with him and his wife, their daughter, my Dad, and Andy (they had rented a boat for the Buffalo Bills boat parade).

So, overall the back to backs turned out ok, I survived the night running and the small amount of sleep.  Just missed hitting 40 miles for the two runs by around 0.05 miles - should've run around the parking lot a little bit more.

4.63@9:17

Felt pretty guide despite Friday night/Saturday morning back to back runs.  Two loops inside Westlake Village

4.29@8:50

Mini-speed work, 3 x 1km, should've done 5x1km (or maybe even step it up to 6!) but I was short on time.

4:24 (7:05), 4:10 (6:42), 4:13 (6:47)

Sort of cheated myself because the first one has been a lot slower than planned and no matter how hard it feels the next ones are better, so if I'd done two (or three) more my average would've been better.

Repeats done on Lakeview to Sandy Hook (right) and back.  Not the flattest but not too bad.

0 running miles.  Felt awful from booster shot, lethargic in the morning followed by chills around lunch time.  Went home and napped for just under an hour, felt better then back to work.  Got worse as the day went on.   Went home slightly early and got into bed for a few hours until the chills went away.

I did go for a 3 mile walk during the afternoon.

3.34@8:39 HR 140 bpm

Felt much better this morning. 9:27 for the first mile! (blazing fast for my recent first miles.  Did the 3 mile loop in Westlake Village plus a litte up and down Lakeview (running it counter clockwise is just under 3 miles)

Afternoon "power walk"

  3.0@13:47 

I'll count it as running, there was a little bit of jogging for 10 or 20 seconds here and there but mostly fast walking,  This would be a huge PR pace if I could average this for the 100 mile race.

6.23@8:35

Ran from Westlake Village, over to the Pinellas Trail (via Delaware) and then headed north until 3.1 miles out and then turned around.  Another good first mile at 9:23, then 8:41, followed by three 8:23's in a row.  It wasn't fast enough to be tempo or even MP but it was a good pace to be out of a rut.  I'll go slower tomorrow, and much farther.

30.07@11:31 (gave up and walked a bit) then 1.14@10:32

Needed time on my fit and since it was my birthday decided to try for 55 km (goal kept on evolving, I told a few people "about 30 miles" for my goal which kept me going to 30 miles).

It was also the day for the Striders Christmas party, which in past years was a bigger event usually in the afternoon but this was an extended post-run social hour.

So, after leaving from Longleaf, stopped in Starkey Park for a bit to say hi before I got going again.  Next part of the run would be a run up the dirt road under the power lines, cut through Serenova Tract campground and then across the street to the Publix to pick up some refuel drinks.

First problem was a new large barrier cutting through Serenova Tract blocking the power line road - the almost completed new section of Ridge Road.  Two lanes each way and a new multi-purpose bike path along the south side.  There was a fence blocking the dirt road but saw a gate nearby that got me onto the bike path and then saw some access to cross the street and a gate on the other side, so went over that way.

After crossing the road and going through the gate on the other side turned around and saw a sign saying "No trespassing.." with some stern warning about construction zone and prosecution.  Figured I'd better go a different way on the way back. Just up the dirt road a little farther I saw a couple on their bikes who I'd seen earlier.  Asked them about suggested routes.  They said there was a "wildlife crossing" going under the road a little bit to the east. (There's one just to the west but that one is swampy and wet).

I ran a little farther north and then turned east to go through the campground.  I turned a little early and although I was on marked trails it didn't like familiar.  There were some people in SUVs parked by a lake and I had the feeling they were hunting.  I thought I ovherheard something about "good thing he was wearing a bright hat".  Decided not to double back to the dirt road, forged ahead to the east.  Trail kept on turning, like it wanted to loop me back.  Parts of the trail were overgrown.  Could hear cars from the parkway not too far off.  Finally made it to the parkway but stopped by barbed wire fence.  Stopped a few times to look at the map on my phone.  Could head south and eventually get to Ridge Road which could get me to the Suncoast Parkway.  Wasn't sure about the trail conditions though.

Fortunately, I soon found a spot in the fence where people had obviously crossed through, made it through and then found a semi-cleared path and was on the Parkway's bike path.  That was a relief to get out of there.

Just under three miles heading north and I was at SR52 where there was a gas station where I stopped for a protein drink and some more gatorade and ice.  

Got going again and ran by the north entrance to Serenova Tract and saw the sign saying it was closed  Dec 17-19 for hunting event (I guess it is every year so won't be running here for my birthday next year).  Headed west on the sidewalk, thinking maybe I could pick up another trail going south.  Apparently there are no other trails going south from the road, every single access point is blocked off, it's either DOT, SWFMD, or private.

Oh well, looks like it will be more road.  Westward to Moon Lake Road.  Sidewalk wasn't so bad, kept me off the road.  Decided to stop one more time for more gatorade at a Dollar General, glad I did or else would've run out.

Felt like I was on this road forever.  Eventually passed Ridge Road, then it started feeling closer.  Sidewalk disappeared at DeCubellis but there's a wide grassy area which looks like it is for two future lanes.  Finally made it to the north end of Starkey Blvd.

With all of the stopping to check the map, the two store stops and the slower pace it was looking like I wasn't going to be done until 4:00 pm which was going to push close to 5:30 dinner at Brick Oven.

Hit 30 miles near the bridge going over Anclote River.  Still had close to two miles to go, so after stopping my watch just past 30 miles, got going again to at least make it a 50k.

Didn't make my 55k goal but did complete a pretty big loop, avoided the hunters for the most part and stayed mostly hydrated.

Dinner was nice with my parents, Tom and Andy, Jessica, the baby, and Jessica's kids at Brick Oven.  Jessica brought my favorte pie from JJ Gandy's for dessert.

3.62@9:17

One loop inside Westlake Village, morning.

2.01@14:15

Afternoon "power walk" from office through Highland Lakes neighborhood.  There will be walking during the 100 mile race, so might as well do some practice.

5.28@8:25

Quarters, just quarters.  Put watch on 1/4 mile laps.  Warm up, then ran faster (still kind of warm up pace, but faster), repeat, slow, faster.  After the first 5 "faster" quarters still not being too fast, got faster for the last 5, going into 6's pace.  

It was a pretty fun workout.

Looping on Woodcutter and Sandy Hook inside Westlake Village.

10.53@8:40

Ran from the parking lot on Trinity Blvd for the Starkey Gap Trail.  This was an experiment to shave a little time and avoid some sidewalk running.  Instead of driving to my house, parked at the trailhead and started from there.  Ran north and crossed SR54 and continued to Starkey Ranch neighborhood, looping around Cannon Lake.  Then quick stop at the bathrooms/water fountain, then return trip.  After I crossed 54 on the way back decided to speed up and do one sub-8:00 mile, then easier after that for return to the car.  Felt pretty good overall.

9.42@8:26

Felt pretty good again today.  Ran north from Westlake Village up Belcher Road, left onto Klosterman and then south down the Pinellas Trail and then back to Westlake Village, then did the little bit over 2 mile loop inside the neighborhood where I sped up to 7:55 and 7:33.

Day off work today, finished up shopping for gifts finally.

13.23@9:01

Ran from Longleaf, up Starkey Blvd and into the park and then the 3 mile loop on the off road trails before heading back.  Mostly steady pace, a little slowdown on the first trail mile then sped up a little each mile on the way back with last mile just under 8:00 pace.

Getting a few extra miles in the bank today not sure what I'll be able to run tomorrow with Christmas and Jessica's birthday, Busch Gardens, dinner at my parents house.

2.11@8:56

Just a couple of miles up and down Lakeview before heading off to Busch Gardens for Jessica's birthday and then later to my parents house for Christmas dinner with Tom and and Andy and then dessert after that.  Great day overall with family and a little bit of running to start.  Merry Christmas.

16.43@9:21

Day after Christmas run, a little better than expected.  Did some walk break practice.  One minute of walking at some point during each mile.  Run seemed to go by quicker.  

Ran from Westlake Village, cut through Eniswood, then onto the Pinellas Trail, then headed south, down to Curlew Road where I took a left to get to 8 miles out rather than waiting to cross Curlew to stay on the trail.  I did not stop at the fountain either on the way out or way back like I often do, just wanted to keep going.

Eventually I did stop briefly at Wall Springs to refill my water, so that was pretty good.

After getting back to the house, short nap then drove to the causeway to meet up with Jessica and the baby.  Hung out by the water for a bit until the sun went down.

2.02@13:55

Afternoon power walk from work, a little bit of jogging sprinkled in to get the pace below 14:00

6.29@8:21

5 x 1km workout, goal of 4:12 average per km or faster (21:00 5k) and also goal to run all faster than 7:00 pace (often have trouble on the first one).

4:08, 4:17, 4:08, 4:18, 3:57

So, bonus this morning was 1 km under 4:00.  I missed hitting 4:12 on all of them but average came under 4:12 and all paces were under 7:00 finally.

Warmup was loop inside Westlake Vilage and repeats were done on Lakeview to Sandy Hook and back.

Hopefully see an actual 5km under 21:00 sometime soon.  Turkey Trot was pretty close.

3.33@9:04

One loop inside Westlake Village before Jessica left to go to the office for a couple of hours.

2.01@13:45

Afternoon power walk (tiny bits of jogging sprinkled in here and there) loop from my office through Highland Lakes neighborhood and back.

8.08@8:56

Out and back run from Westlake Village, over to the Pinellas Trail and then north, a little bit past the old train tunnel before turning back.  Quick gel stop at fountain on the trail outisde of Wall Springs Park. It was a little bit cool and a little bit humid.

Trying to get in a few miles before the race this weekend, don't won't to slack too much since the race is more time on my feet practice.  It's the Croom Zoom 50k.  If there was more than two weeks between that and the 100 mile race I might try the 100k but 50k is good for this year.

5.55@8:56, HR 145 bpm

Last run of the year and more importantly I'm finishing up the year with a complete blog (except for a period of time earlier in the year where I never caught up).

Finishing up 250 miles for the month (according to what's recorded on Garmin connect, should be close here as well as long as I didn't miss any walk/run miles).

Decided on doing the square loop around Westlake Village (Aldermant to Belcher to Nebraska, some side streets to Omaha and back to Alderman) along with 1.25 mile "marathon" loop inside Westlake Village.  Weather was nice but maybe a few degrees warmer than cool.

I didn't struggle too  much to get on pace (first mile 9:54)

Gentle New Year's eve celebration and then up at 4:10 tomorrow to drive up to Croom for Croom Zoom 50k