The Long Run

New Year's Day run at David's house with lots of running friends.   Run felt difficult on the way out even though we were all running an easy pace.  I guess no one was in a hurry to go fast.  Stopped at the turn around spot briefly then headed back.  Run felt better on the way back.  The first half average was 9:13, the average for the total run was 8:35.

Keith, Bob, Eric, Nelson, Joe, David, Raj and myself as well as some of the beautiful Strider's women were there.

Kept it easy and simple this morning.  Just a little bit over 5 miles on the treadmill at the Y at about an 8:05 average pace.   Did the bike, and some stretching before hand and a few sets of weights after the run.  Felt much better today than yesterday.

Saw a few people I knew and said hi.  It wasn't too crowded today.  I imagine this Monday will be packed with people starting out the year right.  In some ways it's a little annoying when it is so crowded with all of those "New Year's resolution people", but some of them actually stick with it.

I know that I did, about 9 years ago!

Beautiful morning in Starkey park.  Started out at 6:00 with Keith, Raj and Tim for an easy paced 7 miles, out and back on the bike trail.  Met some more people in the parking lot for a bigger group.  David, Randy, Jorge, and Eric among others. 

Started running  with Eric for the second leg where we picked up the pace from 8:13 to 7:31 to 7:18.  At 3.5 out I had to turn back as I was on a tight time schedule this morning.   Said goodbye to Eric but kept on the pace that we had gotten into.  Last 4 miles at about a 6:52 average.  Pace felt hard at first but I got used to it and was able to keep going.

Average pace: 7:56

I didn't blog until late at night.  I had a lot more details to write, but when you don't write the down right away they kind of slip away.  After the run we went to Orlando to see my niece in an Irish dancing competition.  It was very interesting to watch and great to finally see her dance.  After the dance, my brother and family were heading back up to Rochester after a week down here so we said our goodbyes and we headed back to Tampa.  Stopped for dinner on the way home and before I knew it, it was late at night.

So, as for yesterday's run it was a good accomplishment for me since this is the first long run where I have done more than just 1 sub-7:00 minute mile at the end.  It felt hard but it didn't feel draining.  I've done this pace for up to 8 miles and I'm hoping to stretch it out to 13.1 miles in just a couple of weeks.  I'll either make it the whole way or crash before the end.  If I crash before the end then I'll know where I'm at fitness wise by hitting a limit.  If I do make it all the way I'll have a huge PR.  I'm going to concentrate on continued steady training, getting lots of sleep and being careful with my food.

The other thing about yesterday's run is that for some reason running with Eric always feels hard to me, regardless of the pace.  He is a lot faster than me but even if he is running a slower pace than he normally does it seems faster.  This might be because I'm not the one setting the pace so I don't know what to expect.  I need to get over this so I can get better at racing.  Instead of running at a pre-determined pace, just try and catch up to and maybe pace the next guy in front.

It felt good to get a run in this morning since I missed last Monday's run.  I went to the Y where it was pretty crowded although not us much as I thought it would be.  After some of the usual warm up stuff I got onto a treadmill for 3.21 miles at about a 8:19 pace, then headed outside.

I ran outside for another 5.23 miles for a 7:24 average pace.  I didn't look at the pace while I was running.  I felt a little bit fast now and then so I told myself this wasn't a race and would slow down just enough to hear more relaxed breathing.   I ended up with three miles at 7:10 or less.

I wanted to get in at least 8 today since I need to start thinking about training for Boston.  It would be nice if I could just run without a plan, but a plan is like a roadmap and it can aid you in knowing whether you are on the right route or not.  It doesn't mean that you can't take a detour here or there or stop to look at something interesting.  In the end the journey is more than just a bunch of distances and paces, but keeping track of those things can greatly help.

Met up with Dixie at the Lansbrook Y at 6:00.  Old meeting spot (7-11) is being torn down.  Due to the new meeting spot, varied our route a little bit from the usual Tuesday run but still stopped at the lake park for water.  It was foggy this morning but the temp was very nice for running.

Showed up at the Y at 5:24.  Keith, Raj, and eventually Dixie showed up.  Ran a short warm up while waiting for Dixie then set out on our run.   My smartcoach plan said to do 4 miles at 6:48.  The group usually does about a 7:00 pace so I figured that would be reasonably close enough and I could always pick up the pace for the last mile.  Instead, they wanted to do a 7:20 pace.  So, as a compromise I decided I would do the first three with them at 7:20 pace and then do 2 more on my own at the 6:48 pace.

The weather was warm (71 degrees) and humid (about 90+%).   After about a 1.5 mile warm up we started at the 7:20 pace.  With the weather, it didn't feel so easy and I was having some doubts about picking up the pace on my own after three miles.    Fortunately, the pace soon felt better and once the first 3 miles were done, it was not a problem to pick up the pace.  In fact, I felt really good at that point and found myself at a faster pace with what I thought was a 6:48 effort.  Last two miles were in 6:30 and 6:28.

Average pace: 7:40

Jogged back the rest of the way to the parking lot, stretched a little bit then went inside for a few sets of weights.

I felt really good about today's run.  It wasn't the longest or fastest tempo run that I have done, but I felt surprised by how good the last two miles felt.  I'm hoping I'll have this speedy feeling for the Clearwater half marathon in a week and a half.

Cold front back in today (ok, not that cold).  A little below 50 degrees (compared to yesterday's 71 it felt cold).  Some moderate fog.   Ran out and back course SR 54 and up Starkey Blvd.  Felt sluggish at first, better during the middle, and ok at the end.   Glad to finish and get the miles in.

Average pace: 8:09

It's good to get in runs like this, where you don't feel especially great, but you get the job done, putting some "money in the bank"

Good run this morning.  Started out kind of chilly.  I was planning on about 50 degree weather but it was actually 41, so I was slightly under dressed at first.  Met up with Keith, Dixie, Tim, and Raj at 6:00 in Starkey park.   We were all doing different distances.  Went out slow for the 7 miles on the way out.  The other guys were going out further so I turned around first.

Picked up the pace for the return trip.  Wanted between 7:00 and 7:09 but pace kept on creeping up so I went with it.  Averaged 6:55 for the second half.  Felt really good about this because this was more like a tempo run pace but it was at the second half of a long run.  Didn't feel as hard as a tempo.

Had to hurry up to get ready to go to Disney for my wife's marathon the next day.

 SPECTATOR REPORT: DISNEY MARATHON

It was a lot of fun cheering for Jenny.  I dragged the kids all over the course.  They were really good too considering we had to get up at 3:45.  I had pace alerts set up on my phone for my wife, her running friend, one of my running partners who was going for a BQ as well as Jeff who was out here for the marathon and family vacation.

I saw Jenny at about 1.5 miles, missed her at mile 9, but saw her at about 12.5 miles.  I saw her finish, too and was there after she came through to the family reunion area. 

I was also able to meet Jeff and his family after he finished with an awesome 2:40 time and finishing 16th overall.  It was nice to finally meet someone from the blog (especially such a nice guy!).

Also, kudos out to Jenny's running partner Kathryn who chopped off about 19 minutes from her old PR!

One of my running partners, David, once again proved that he is "full of it" when he keeps saying that he is too "old and broken" to run like he used to, another BQ in the 50+ age group, way to go David!!!

And, one of the best surprises (I wish I had known that she was running) is one of my running insprirations, the ever so valuable "olympian-next-door", Eudair, who took 2nd in her age group, way to go!!!!

I thought Jenny held up really well and looked good at the end.  It was a little nerve wracking for me since I didn't know what was going on between mile 20 and the finish.  She slowed down a little bit over the second half but nothing too terrible and didn't have any major problems.

With all of the unknows of her first marathon, she did really well with a 4:12:08.  On the drive home the next day she even mentioned that she might be up for another marathon sometime :)

Ran 9.2 with Dixie this morning.  Weather was very nice.  Mainly took it easy with nothing much faster than 8:00.

Average pace: 8:25

Ran with Dixie this morning at the Y.  We met up at 6:00.  Much colder today than yesterday, but I was prepared for it this time unlike last Saturday.  Once warmed up, it was actually very good weather to run in - about mid 40's.   We started off together for our warm up then Dixie went ahead to run about a 7:20 pace.  I stayed slower at first and then did a couple of faster miles at 6:03 and 6:09 with a break in between.  It was sort of like repeats but more integrated into the run.  With the different paces we took turns passing each other.  Did a few more easy miles at the end for a total of 8.08 miles at 7:56 pace.

The faster miles felt good and I'm hoping they'll make the 6:50's I want to do on Sunday not seem so bad.

Went inside for cool down on the bike, some stretching and core and a few sets of weights before heading home.

Biked the boys to school so Jenny could have a little bit more time.

Pretty good run this morning.  Out and back route, SR 54 to Starkey Blvd, up and then back home the same way.  Even chillier this morning, high 30's.  Wore a sweatshirt for the first mile which really did the trick.   Felt warm, so I stashed it and continued on feeling comfortable.  Slowly picked up the pace with a faster return trip.   Fastest mile on the way back was 7:15.  Overall pace was 7:53.

I was a little bit slow in getting started this morning.  Feel like I'm fighting off a cold or something, hopefully I'll win.   Decided on an indoor/outdoor run.  It was back in the 40's today, so a lot warmer than yesterday.  Went to the Y, did a warm up on the bike.   Chatted with David for a bit and congratulated him on his BQ at Disney.   Got onto the treadmill for 3.12 mainly easy miles.   Did a few short strides to half marathon pace, which fortunately felt natural and not too hard, just faster. 

Headed outside for another 3.16 miles.  2nd mile I hit half marathon pace without looking at the Garmin or forcing it.  Backed down a bit for the third mile, for an average pace of 7:23 on the outdoor portion of this morning's run.

Felt much better at the end of the run than I felt when I first woke up.

Went to the Y with Jenny this morning.  I just wanted a short and easy run so I'm feeling ready for tomorrow's half marathon.  For Jenny, it was her first run since the Disney marathon on Sunday.  I mainly ran about an 8 minute pace with a few intervals at tomorrow's goal half marathon pace.  The faster pace felt good, like maybe something I can hold onto, although it won't be easy.

Jenny is thinking of doing the 5 mile race but has not yet decided on a pace.  It should be pretty exciting tomorrow as there will probably be a lot of people that we know there for either the 5 mile race or the half marathon.

Wow!  I was very pleased with today's race.  The weather was great and the course was beautiful and the race was very well run, and I met my goals and felt good.  I had signed up for this race about a month ago.  Jenny was going to watch the kids while I ran, but her friend and running partner Kathryn said they were coming down to watch me race - thanks Kathryn!  that was above and beyond especially since you guys were up early yesterday.   So, Jenny signed up for the 5 mile race because she has been itching to run again since Disney marathon last week.

The cold snap we had been having had eased up, so it was high 40's at the start.  Both the  half marathon and the 5 mile started at the same time - 7:05.  The course started on a very slight uphill before heading over to the base of the Clearwater Memorial casuseway bridge.  Base of the bridge on the way out is about 0.8 into the race with the 1st mile at the peak of the bridge.  I felt good starting out which doesn't always happen, so I felt like I was going to have a good shot at a PR today.  Hit the first mile in 6:53.   Downhill on the bridge felt great, made the second mile in 6:35.  Stayed in control but was a little bit afraid it would catch up to me later.

The course flattened out and I settled into the race.  Third mile was feeling a little bit hard.  One of my driving goals was to run at least 8 miles at 6:52 pace since I have down that before and then hopefully get one more mile to break that record.  In the early miles it continued to be a struggle.

At about mile 4 was the second bridge, the Clearwater Pass bridge, about the same height as the first bridge (about 75 feet) but I think this one is longer.  Held my own on the way up the bridge and then "enjoyed" the ride on the way down.  The course then looped through Sand Key park for about a mile before exiting.  Continued south until close to 8 miles before the turn around.  I was starting to feel better about making 9 miles.  It also helped that there was a man and a woman ahead of me about 150 feet who seemed to be going at the pace I wanted.

I hit the 9 mile marker still doing ok, but up ahead of me was the Clearwater Pass bridge again.  I focused on the man and woman ahead of me again and didn't lose too much time.

Back on Clearwater beach now, starting to approach the causeway, there was a curve in the path and I almost turned too far to the right into a parking lot off of the course!  (fortunately a policeman pointed me to the correct route, thanks!!).

Ok, now I was feeling it and was starting to rationalize with myself with things like "you are still on track for a great PR" and "you made 10 miles at this pace" and things like that.  A runner came up behind me and slowly passed me so I hung on behind him.   The man and woman who I had been following had now increased the gap so I was determined to hang onto the new guy.

Finally, mile 12.  But shortly after that was the base of the last bridge.  It was pay back time for that 6:35 mile at the start.  The one nice thing about bridges is that they have light posts, which I can convince myself to at least run to the next one.  Hit the top of the bridge and mile pace had slowed down to 7:23.  Fortunately it was mostly downhill now, with a short flat stretch at the end.  Going down the other side of the bridge, there is a helix shaped pedestrian walkway.  Picked speed back up on that, then shortly after that was the 13 mile marker.

At the start of the homestretch, Jenny and Kathryn were there cheering for me.  I couldn't tell if I was going to make it under 1:30 or not.   Then I saw the clock, 1:29:2x, kicked it in and finished at 1:29:37.

Jenny had also done very well with her 5 miler, 40:01, a 5 mile race PR and also a faster pace than her fastest 5K so far.  She had a dream the other night that she would get 41 minutes and I would get 1:29 something.  It's nice when dreams do come true.

Here are the splits:

1 - 6:53

2 - 6:35

3 - 6:44

4 - 6:53

5 - 6:51

6 - 6:50

7 - 6:51

8 - 6:48

9 - 6:45

10 - 6:50

11 - 7:01

12 - 7:04

13 - 6:50

       0:41 (0.12 @ 5:48)

It was a pretty tough run this morning.  Quads still sore from Sunday.  Plan was to meet Dixie at the Y at 6:00, but he was running a little bit late.  That was ok since it gave me some more time to warm up - by that I mean sit in my car with the heater on.  The thermometer said 50 degrees but the wind was whipping pretty good.

Finally got moving but at a slow pace, I think it was clost to 10:00 for the first mile.  Left quad was sore, but felt more normal after the first mile.   Stopped at the lake park just after 4 miles, felt even better after starting again.  Finished up with a couple miles in the low 8's.

Average pace: 9:00

It was good to get this over with, hopefully legs will be back tomorrow.   Windy and 33 tomorrow morning, so probably at least do first half of run on the treadmill.  (People running in the single digit temps please forgive the whining!)

One more easy run, legs feeling one notch better.  Maybe back to normal completely tomorrow.  It was cold this morning as advertised but didn't feel as bad as I thought it would.  But still, I went to the Y, did some elaborate pre run warm up before getting onto the treadmill.    Did 4.15 miles at about an 8:20 pace.  Then, I headed outside.

It was a combination of being warmed up completely and wearing just the right amount of clothes: shorts, two shirts, hat and gloves, that made 35 degrees feel pretty good (except when the wind blew).  Did another 3.92 miles at 7:58 pace.

Went home, did some more stretching and a few sets of push-ups on the "perfect push-up" (as seen on tv), which Jenny gave me for Christmas and I love very much.

Chilly run this morning.  Possibly the coldest since when I lived with my parents in Rochester, NY.  29 degrees this morning, frost on the windshield and on the ground.  But still, it actually wasn't so bad.  There was no wind and I seemed to have dressed appropriately.   Met up with Dixie at 6:00 at the Y near me.

We pretty much did the entire run at an easy pace, with an overall average of 8:38 and just a little bit of sub 8:00 at the end.

A little bit warmer outside this morning and I am getting used to the colder weather.  It was right at 32°.  But still, I decided to do part of the run inside before heading outside.   I went to the Y, warmed up on the bike, followed by stretching and core stuff.

Got onto the treadmill and did 4.15 at just under an 8:00 pace.

Then, it was time to brave the cold.  I wore shorts, hat, gloves, and two shirts.  The air was nice and crisp and the sun was starting to melt the frost.  Did 3.13 miles at 7:41 pace.

Running short on time, but headed back inside for a couple sets of leg extensions since I missed those on Wednesday.  These seem to keep me from getting knee problems which have crept up from time to time.

Met Keith and Dixie at Starkey park this morning.  They were planning on 17 and I was going to do 18 miles, so I would just tack one more mile onto the run.  It was cold again this morning, was supposed to be in the 40's but mid 30's again.  I think it is finally going to warm up tomorrow morning.

We set off at a slow pace for the first mile and then settled into an 8:30ish pace with a few miles near 8:00.  The run went by pretty quickly.  When we got to the trailhead for the Suncoast parkway, the gate was locked, so we had to crawl through it.  They had not unlocked it yet from the night before, it's usually not locked but they were having a hog hunt from 4:00 pm to 4:00 am, I guess they were starting to get out of hand.

With 4 miles left to go we decided to split up.  I put in some faster miles for the last 4.  Was going to do 7:00~7:10 pace but found myself settling into a 6:50ish pace so I held that.  Felt pretty good.  Jogged a bit after hitting the 18 mile mark then slowed down and walked a bit to cool down.

Overall pace: 8:07

Caught up with several running friends afterwards and enjoyed some coffee and snacks.

I broke my streak of not running on Mondays finally!  I went to the Y did some of my usual stretching and warm up stuff then get on the treadmill for 4.2 miles at about an 8:00 pace.   I headed outside where it was nice out but I felt cold at first from having just worked up a sweat.  Quickly warmed back up once going again.  Didn't look at pace while I ran, just ran and felt good.   Ended up running another 5.35 miles outside.  Looked at my pace afterwards.

Average pace (outside): 7:21

3 miles were just under 7:10

Finished off with a few sets of weights, then back home to finish up post run stretching and some more perfect push-ups.

Trying to get off to a great week.  New guy starting at work today to replace person that left back in July.  It will be nice to have the help here again.

Last night when I went to bed I felt tired and still felt that way when I woke up.  Nothing terrible, just felt a little bit off this morning.  So, it was a good day to be running with someone else.  I met Dixie at 6:00 near the Lansbrook Y.   We did 9 miles together running a slightly different than usual course.   The roads were pretty busy so there was a lot of on coming traffic and the headlights were getting to me a little bit.  Whenever I thought we were going faster than usual it turned out the pace was much slower.

Took a short break at 5.5 miles, then picked it up for the last 3.5.  Felt much better but still slightly off.  Dixie on the other hand was feeling good.

Average pace: 8:23

Tempo run this morning.  Joe wanted to run with me so it was definitely nice to have some company as I have been doing a lot of these by myself.  We met up at the back gate to our neighborhood and then headed onto 54 to Starkey Blvd.   Started the tempo portion once we were on Starkey.  Goal was 6 miles @ 6:55 pace.   Joe stayed with me for the first two miles and then picked up one more mile with me while I was on my way back.  Then we did our cool down back to the neighborhood.   It was slightly warmer this morning and there was a small headwind on the way back so the pace felt a little tougher than the last time I did this pace.

Splits were: 6:52, 6:56, 6:48, 6:54, 6:48, 6:47

Average pace for entire run: 7:43

I think the 4th mile felt the hardest and I briefly thought about quitting before coming to my senses.  Legs were burning a little bit on the last mile.  Definitely felt better today than yesterday.

Actually got into the pool for a bit when I got back home.  Stretched and did some core work and a couple sets of perfect push ups.

Easy run today.  Still felt a little bit low on energy, but pretty good overall.  Went to the Y and did warm up, stretching, and some core work then got onto the treadmill for 4.15 miles averaging about an 8:05 pace.

Headed outside where it was very nice.  Ran an out and back of 3 miles.  On the second mile the garmin started to freak out, it lost the pace but still kept incrementing the distance.  On the third mile it was coming back to its senses, the pace came back but for a while it was showing between a 3:50 and 4:30 pace (I was quite flattered that garmin would think that I was capable of such speeds!), eventually it completely came back to normal and by the time the run was over things were straightened out based on how long it took and the known distance.

Average pace: 7:27

Finished up with a few weights inside.

Maybe this will be the last chilly morning.   Another mid-30's morning.  I'm getting used to these in a way.  But the nice thing is absolutely no risk of overheating!  Met with Joe at Starkey park this morning.  I was a few minutes late (supposed to be there at 6:15).  We got going and it was still dark but not completely, sun came up before too long.  Started out slowly with first two miles slower than 9:00.  Gradually warmed up and picked up the pace a little here and there.  Just under 8:00 pace at the turnaround point.

This was my first 20 mile run in a while and the first long run with Joe since before Jacksonville marathon.  The miles went by pretty quickly and before we knew it there was just 4 miles left.   With 3.5 miles left we caught a glimpse of Keith and Dixie way up ahead - they had left before us and we had last seen them before the turnaround at 9.5 miles for us.   Joe said that maybe I could catch them.  So, I picked up the pace and intended to keep it between 7:10 and 7:20, but I wasn't looking at my pace but instead was looking at Dixie's orange hat.  With 1.5 miles left I finally caught up to them.  Decided to keep on the pace, finished the last 3 miles at a 6:52 average pace.

Average pace for run: 8:03

Fortunately, I did not miss the social hour, enjoyed some coffee and snacks with the other Suncoast Striders.

Arrived back home and found that my wife had valiantly guarded four pieces of French toast made with her homemade bread that the kids had not devoured.  Along with some fresh berries on the side it was an awesome breakfast!

Good morning run.  Good weather, a little bit overcast but rain was holding off.  Ran the first part in doors on the treadmill, 4.10 miles @ 8:08 average pace.  Headed outside, ran comfortably.  Tried not to look at my pace while running.  Another 5.07 miles at a 7:26 average pace.  Back inside, did a few more weights before heading home.  At home did some stretching and push ups.

I was feeling slightly that my body was remembering that I ran 20 miles on Saturday.  It wasn't much and I could hardly notice it but I was hoping that it wouldn't remember.

Easy paced run this morning with Dixie.  Met up at 6:00 near the Lansbrook Y.  It was a little bit windy out this morning but the temperature wasn't too bad.  First part of the run was kind of slow and sluggish but then we got moving a little bit better up to about an 8:00 pace for the last 4 miles.

Average pace: 8:30

I was really happy with this morning's run.  It was one of those runs that wasn't that long and it wasn't the fastest ever, but it felt really good.  I did 2.1 miles on the treadmill after doing some other warm up and stretching then headed outside. 

Did 6.05 miles at a 7:30 average pace.  Meant to go slower but it felt really good.  Did most of the run between 7:30 and 7:45 but did one mile at 7:08 before backing it down for the last mile.

Weather was great this morning, but we are going back to cold tomorrow morning, looks like 28 degrees, a new record for running temperature not counting when I lived in Rochester, NY.

I was prepared for the cold this morning.  I was expecting 28 degrees but was pleasantly surprised with 30 degrees (those 2 degrees mean a lot at least psychologically).

I dressed warm (long pants, two shirts, hat and gloves) and headed out expecting to feel cold.  But it wasn't that bad.  I left my neighborhood and ran onto 54 and then up the bike trail along Starkey Blvd. and then back home.  Pace went from 8:50 at the beginning and gradually got faster.  For the return trip, I decided to pick the pace instead of letting my body pick.  It is interesting because I decided to try and get between 7:50 and 8:00 for the pace, which was just a little faster than what I had been running, but once I was trying to run a particular pace on purpose it felt much easier - even though the old pace and new pace were both in the "easy" range.   For some reason the slightly faster but deliberately chosen pace felt easier, it could have been coincidence or it could have been something else, maybe I was feeling more in control.

The other strange thing is that the new "easy" pace seemed to get faster on its own, so I just decided I'd go with whatever the pace came out to unless I went slower than 8:00.  Then the run felt really easy and I was going at a faster pace.  I felt great and hoped I could feel this good on all of my runs.

Average pace: 7:53  (average pace for first 4 miles, about 8:30)

Nice medium long run this morning.  Met up with a bunch of people in Starkey park about 6:30.  It was chilly (33 degrees) but was actually clear, no windy, and overall pleasant.   Started out at an easy pace (between 8:30 and 9:00) for first 3 miles and then gradually picked it up to around an 8:00 pace for next 7 miles.  Out and back course from the parking lot to the entrance of the Suncoast trail.  Lots of familiar faces out on the trail.  Picked it up the last 3 miles at about a 7:00 pace.  Tried to stay relaxed and not pushed too hard, felt pretty good.

Average pace: 7:54

Enjoyed social hour with the Suncoast Striders celebrating their 7th anniversary, I have been running with them for just over two years.  It's a pretty fun group, fairly informal with wide ranges of running abilities and goals.  Definitely a great running support system and lots of good people.

Going to step up the mileage a bit next week.

Weather is back to normal temps for this time of the year.  Pleasant mid 40's this morning, much appreciated.   Went to the Y, did some of the usual warm up and stretching before getting onto the treadmill for 4.1 miles at about an 8:05 pace.

Headed outside for another 7.04 miles.   Out and back course (mainly) down Wyndtree, with a little extra added on around Kinsmere loop before heading back to the Y.  Everything felt good today. 

Average pace for the outside portion: 7:36

This was a longer Monday run than I have done in a while so I was glad it didn't seem that long, I guess I mentally adjusted to the distance beforehand.  The nice weather and the slightly shorter long run on Saturday also helped.

Great morning for running.  Temperature was perfect, partly sunny,  no wind.  I ran alone this morning and did the route which I usually do on Thursdays.  Usually I meet Dixie on Tuesdays at the Lansbrook Y but he could not make it today.  Maybe we will run together on Thursday.  It's nice to do at least one midweek run with someone else, but if not it is not so bad. 

Ran onto 54 to Starkey Blvd  bike trail and then back home.  Started out at an easy pace for the first two miles, then bumped it up a little bit after that.   Mostly resisted the urge to speed up, mindful that this is an easy day even though I was feeling good.   So, the compromise was that it was a little bit faster than planned but not much.

Average pace: 7:46

Felt good overall, so far so good with slightly higher miles this week.

Got back home and did 3 sets on the perfect push up.  Also did some stretching.

Joe was able to run with me today.  We met up at the Y at 6:30.  Nice morning, mid 50's, no wind.  We warmed up with a couple of easy miles, then did 3 fast miles around the Kinsmere loop.  Ran 6:20, 6:12, and 6:13 with about 0.4 mile recovery pace between.  Did a few more easy miles.  I had thought about doing just a 3 mile fast tempo, but this worked out well since we weren't running the exact same pace and could catch back up during the recovery portion.

The faster miles made the run go by faster (not just for the obvious reason!) because it kind of breaks things up.  It felt good to open up and stretch out the legs.

Average pace: 7:54

Easy paced run tomorrow probably alone.

Great run this morning.  I ran alone.  Still no Dixie, he has had to do his runs very early due to his new job.  He is serious about getting his runs and doing well at his upcoming marathon.

I went to the Y, did some biking and stretching and core then got onto a treadmill.  Did 4.18 miles at just under an 8:00 average pace.

Headed outside where it was the warmest morning we've had in a while, mid 60's very humid but overcast and a slight breeze for cooling.   Did my new favorite 6 mile out and back course.  Felt really good throughout the run, starting off at 7:42 pace, had 3 miles in the middle at just under  a 7:10 pace.

Average pace (outside): 7:20

Returned home and did some stretching, some more core work, and 1 2-minute drill on perfect push ups.

Rest day tomorrow and 16 miler on Saturday.

I finally bought my planet ticket to get out to the Canyonlands half marathon in March.  This time procrastination paid off and the price was lower then when I first started looking.

Best morning for running in Starkey park for a while, not cold at the start - right at 50 degrees.  Wore short sleeve shirt, felt warmed up after 1 mile.   A bunch of us started out together - Keith, Dixie, Joe, Eric, and Mike.   Eric and Mike quickly pulled ahead.  At two miles Joe and I picked up the pace slightly in front of Keith and Dixie who were running longer than us today (21 vs. 16).  5th mile was just under 8:00 pace, which we stuck with for a while.  Picked up the pace some more at some point after the turnaround.  With 3 miles left to go, Joe said he was going to back down the pace a bit and told me to go ahead - our last mile together was about a 7:10.  Did the last 3 miles at 6:47, 6:46, and 6:28.  Last mile was pushing it but felt good at the same time.

Average pace: 7:42

At the end of the run, weather was very nice.  Hung out with the group for a bit but didn't want to stay too long since I knew that there were hear shaped pancakes waiting for me at home!

Slept in an extra half hour this morning.  Nice to be able to take my time.  Went to the Y for a typical Monday morning run - which recently have been really nice.   Warmed up on the bike, did some core work then hopped onto a treadmill.  4.15 miles in just under an 8:00 pace.

Headed outside into perfect weather.  Did my new favorite out and back six mile course.  Felt good.  Pace kept on creeping up, made sure to slow it down a little bit for the last mile.

Average pace: 7:24

Headed home then finished off the morning with more stretching and 2 perfect push-up two minute drills.

Today was a good run because when I started out I didn't feel like running, but at the end I wished the run would not end.   It cooled down last night so was chillier this morning than it had been.  I didn't feel like being cold so I put on a heavy sweatshirt to start out with, ran a half mile in the opposite direction of my planned run and then back.  That did the trick, I was nice and warm and ready and dropped off my sweatshirt as I passed my house again.

Headed out of the neighborhood over towards Trinity Oaks neighborhood which I usually get to from the Y.  The chilly morning quickly turned nice and pleasant.  The miles went by quickly and I had to keep myself from going too fast since I was feeling good.  Today is an easy day, tomorrow I'll go faster.

Average pace: 7:53

Great weather this morning (except for a little bit of wind which I didn't notice until the end).  I met up with Joe by the back entrance to our neighborhood, then we headed over to Starkey Blvd to run on the bike path alongside of it.  When we got close, I paused for a bit to take a powerbar gel while Joe continued on.  

I started my tempo and quickly settled into the pace.  It helped that Joe was in front of me so I could focus on him.  Caught up to him after two miles.  Pace was holding pretty good until the 5th mile when I slowed down a little bit.  Always a tough mile when there are 3 left to do, the last two end up being easier.

This time was no different, I felt a little more energized once there was just two miles left to go.  I was pushing a bit on the last mile because I wanted to finish strong. I turned onto 54 for the last 0.2 miles and hit the wind which would have been much harder if I had hit the wind in the middle of the run.

Splits for tempo: 6:37, 6:40, 6:39, 6:37, 6:47, 6:38, 6:35

Joe and I ran back to the neighborhood for the cool down.

Average pace: 7:22

Basic run this morning, nothing too fancy.  It was much warmer this morning - almost too warm.  There was also a bit of wind which could either be my friend or enemy.  The first two miles were a little bit rough, but fortunately things smoothed out and I was able to find a nice running groove.  At one point I found myself holding back since this was supposed to be an easy day.  Finally, for the last mile I just went with it, and for the last 0.15 of the last mile ended up just about sprinting, then slowed down to a jog for the last 0.21 to get back to my driveway.

Average pace: 7:38

I was supposed to be home by 8:15, but was able to finish just before 8:00.  This was good since Jenny needed to get her run in before I left for work.  She did her run which was a tempo run, last tempo run didn't quite work out, but this time she hit all her miles right on target despite the wind and humidity!   And, today is Jenny's birthday, happy birthday Jenny!

Ran with Joe this morning in Starkey park.  We met up just after 6:00, got started around 6:15.  It was a chilly 32 degrees at the start but didn't seem too bad.  Hint of light shortly after we started.  We ran slower for the first two miles (about 9:30), next 3 miles a little faster, then did the next 4 around 8:00 pace.  Hit the turn around point and were then at a 7:30 pace for most of the return trip.  I picked it up some more for the last 4 miles, going 7:10, 6:48, 6:46, and 6:38.  I saw Bob with 0.25 miles left to go and he ran with me for the home stretch.   Jogged back to the parking lot for 0.10, then walked around a bit.   Felt good to push the pace at the end.  The whole run seemed to go by pretty quickly.

Average pace: 7:52

Chatted with the other runners for a bit before heading home.  It was a nice morning all around, and felt good to finish off one more good week of running on a high note.

Today's mileage was a small step up for a Monday morning run.  I wanted to finish 12 but I had a backup plan if I wasn't feeling ready for that which was to do at least 10.  Saturday was 20 miles and yesterday was dinner at my parents house including a couple glasses of wine.  It was a pretty busy weekend.   Regardless of that, Monday morning never fails to start right on time.  I woke up reasonably early, headed to the Y and started out on the bike followed by some core work.  Then I got onto a treadmill for 4.55 miles, and just slower than 8:00 pace average.

Outside was cool, warmer than Saturday morning but I was dressed much lighter so it caught me a little off guard.  Once I adjusted to the outside temps it was fine.  Ran another 7.51 miles outside with a 7:31 average pace.  A couple of miles were in the ~7:15 (I think).   I was going along fine until about 6 miles into the outside portion when all of the sudden the run felt really long.   Not sure what that was all about, but I kept on going, slowed down just a little and finished off the run.  There's one more run checked off.  I think I might cut back the miles on some of the runs and add a short run this Friday to make up for it and to help spread things out a little bit (should probably be doing that anyway).

Looking forward to and hoping for another good solid week of running!

Nice run this morning.  Not too cold, no wind, nice sunrise.  What more could I ask for?  First two miles about 8:20 pace, then bumped up the pace ranging between 7:30 and 7:50 for the rest of the run.  Ran a one mile warm up out and back from my house to start out with, then ditched sweatshirt.   Ran down old road to Trinity Oaks neighborhood, looping around there for a bit before coming back to my neighborhood back down the old road.

Average pace: 7:45

Glad to get the Tuesday run finished, because until that is done the week can seem daunting.  Big tempo run tomorrow which are always a growth experience for me.

I feel much better once I get the one run that I dread for the week finished.  Today was that run.  8 miles at tempo pace plus 4 for warm up and cool down.  I met up with Joe by the back gate at 6:50 and we headed over to Starkey Blvd.  Like last time, I stopped for a bit while Joe went ahead, then I took a gel and started the tempo portion.  Goal was to do 8 miles at 6:58 pace.

Weather was pretty much perfect, cool but very comfortable, no wind, slightly cloudy.  Besides just the distance and pace I wanted to try and go out a little slower and then do the last mile faster to see what I could do when tired.

Splits were: 6:49, 6:47, 6:43, 6:37, 6:46, 6:42, 6:38, 6:21

Compared to the last time I did this run, pace was just slightly faster (except for the last mile), but I felt a lot better at the end.

I had a lot more details to write but since I did not blog right away I have since forgotten them, so it's just the facts.

Another very beautiful cool Florida morning.  However, it was not the best run.  I had been on a roll recently of having runs that felt good.  Today, my legs felt tight, especially my shins.  First couple of miles were slow.  Next miles were faster but didn't feel like they usually did.  The run did get better and as far as bad runs go, this wasn't that bad.   Last mile felt good so I picked it up and ended with a 7:10.

Average pace: 7:57

In conclusion, it is good to have a run like this now and then and it is even better when they are finished and you are glad that you stuck with it and did not give up.

Easy paced run on the treadmill at the Y this morning.  Warmed up on the bike first, followed by some core and stretching.  Run felt pretty good this morning, didn't feel as tight and felt even better at the end of the run.  Averaged about 8:00 pace.  Set the incline up a few times to keep it interesting and to introduce my legs to some hills.  Can't ignore those forever with Boston coming up soon!

Did a few sets of weights after the run.  After the weights, I was getting a drink of water and a man came up to me and asked me how many miles a week I run and how many marathons I've done.  Said he has seen me running up and down Starkey Blvd. and thinks that I am the hardest working runner around  :)  Nice to hear stuff like that (of course I know that there are people putting in a lot more work than me !).   Sometimes, when I'm running, I feel like I'm in my own little world.   But that is not true, and people see me running and hopefully that is good in some way.

Woke up a bit earlier than usual.  I had 16 miles to do and had to be done before 8:00.  Not too bad, it just means I had to watch my time and not mess around.   Joe was kind enough to agree to the 5:30 start time.  We met up at the little park at the front of our neighborhood.  Temp was in the 50's but there was no wind and some humidity to it felt a little warmer - sleeveless weather.  We started out slow and easy.   More reasonable pace after 3 miles.  We ran down the old road across to Trinity Oaks, down Wyndtree and then a loop through the Grey Oaks neighborhood - it was still a little dark to run down Ridge Top drive to the "horse farm", but then was light enough after doing the Grey Oaks loop.

After the trip to the horse farm, one more loop through Grey Oaks and then headed home.   Pace got faster at this point with some 7:20's and 7:30's.  With two miles left, Joe split off from me and I continued on.   Picked up the last two miles, with the final mile around HMP.

Average pace: 8:07

226 miles for February, good considering it's a short month (still one of my top mileage months overall)

Finished by 7:43, good because this gave me some time to stretch before having to get ready to leave.

I felt pretty good today - better than Thursday.   Saturday was going to be a busy day with Andy's Odyssey of the Mind competition.  Right hip flexor a little sore the rest of the day.  Fortunately the next week is a cut back week, looks like just in time.

Nice Monday morning run.  To start out the week, as usual, I did split run inside and outside.  Went to the Y and ran 4.62 miles on the treadmill at about 8:10 pace average.  Did some time on the bike as well as stretching and core work and then headed outside.

Ran another 5.24 miles at 7:38 average pace.  It was cool, sunny and slightly breezy, not too shabby.

I think any tightness and minor aches that were starting on Saturday feel like they are all gone.

Clear, cool, crisp, and sunny at the end.  High 30's start temperature.  Started running just before 7:00.   Took a couple of miles to feel warmed up.   Wanted to take it nice and easy at least at first then run whatever felt right.  I ran on an out and back course up Starkey Blvd along the bike path.   Felt pretty good right before the turnaround.   Sun was up and felt kind of nice while passing the frost covered grass.   Wore my fuel belt and sipped on accelerade once or twice each mile.

Average pace: 7:47

Before starting my Tuesday run it seems like there is too much to still do, but afterwards it all seems manageable.  No speed or tempo tomorrow, just another regular run.

I had a deadline of 8:00 to be back home so I had to get up a little bit earlier.  Didn't feel like starting out in the cold so I went to the Y so I could split up my run between inside and outside.   Warmed up on the bike, then did a little bit of stretching and core work.  4.1 miles on the treadmill at just under 8:00 pace.   On the way into the Y I ran into David and was chatting with him for a bit.   So, by the time I was all done with the treadmill and ready to start my outside portion I saw the time was 7:10.   I had wanted a total of 10 miles for the morning but now I wasn't sure if I would make it.

I decided I'd go out as far as I could get in 20 minutes and then turn around, if the return trip was faster I'd circle around the parking lot until 7:50 and then go home.  Just ran and didn't look at the pace and tried not to go into "tempo mode".  First mile ended up at 7:31, then the next 4 right about 7:00.   Felt good.  Just missed getting in 10 miles but I'll make that up tomorrow.

Made it home in time.   Jenny went for her run and I took the boys to school.  Busy day today with Jenny's Mom and sister coming into town for the Disney Princess race this weekend, which they are all going to run together.  If all goes well, maybe Jenny will help her mom knock 30 minutes off her half marathon time (without being too pushy :)  ).

Ran one loop around the neighborhood then headed out to Trinity Oaks neighborhood, and then back home.  Shins felt a little bit tight for the first few miles but gradually loosened up.  Weather was great.  Able to think about things and really enjoy the run.

It was one of those runs which started out so-so but then got better until I felt great at the end.  Hope for more runs like this.

Average pace: 7:38

Also, I should have blogged this earlier as I'm pretty sure I had more to write about it.

Easy 10 miles this morning with Joe. Met up in Starkey park just after 6:30. Started out slow, got a little bit faster but kept it at an easy pace. Very nice morning, not cold at all, sunny and clear.  On the way back we saw Nelson at a water stop so he ran with us for the last 2 miles. 

Average pace: 8:20

Big week of running next week.

After the run, abbreviated social hour, then headed home to get ready to go to Orlando.

Disney Princess Half Marathon -

I went out to Orlando with my family and Jenny's Mom (Cindy) and sister Amy on Saturday.  We woke up bright and early and were heading into Epcot just after 5:00 am.   The weather was very reasonable, just slightly cool but was going to be warming up.  Jenny, Amy and their mom were going to run this race together.  Jenny's mom ran the Disney half marathon last year.  It was her first half marathon and a year prior to that had not ever really run much before.  Last year she ran into some fueling problems and came pretty close to having to drop out, but managed to finish just under the three and a half hour time limit.

This year went much better.  Goal was to come in under 3 hours, but any significant improvement would be a success.  I saw them at the four mile point and had seen that as of the 5k point, they were a little bit a head of schedule.   The 10K update showed them losing some time.  The boys and I saw them again at about 8 miles and Jenny's mom was looking a little more tired.  Then, I received the 15K pace alert and it showed them making some time back up and were on track for 2:57!  

The next four miles were a bit tougher for them.  Jenny and Amy did a great job keeping their mom motivated and would not let her slow down (well, at least not that much!).   They were able to stop and take pictures and really enjoy the race.   The race was not officially closed to men but there were less than 200 men running, about 5900 women.  Jenny's mom said that was kind of nice to not have to deal with men doing things that guys often do on race courses.

The boys and I staked out a spot at the 13 mile marker and waited.  I was watching the clock but I didn't know exactly when there start time was.  At about 3 hours I saw them coming around the corner, we gave a big cheer and watched them go by.  Cindy was able to pick it up and run to the finish - a big difference from last year.

Official time was 3:01:22, just missed 3 but it was a 26 minute PR, and she ended up with 8th in her age group.  Great job Cindy! and to your pacing team of Jenny and Amy!

Since we were going out to dinner late that night at the California grill and then spending the day at Hollywood Studios the next day, I was a bit worried about getting in a 12 mile run on Monday morning.  So, I did 6.1 on the treadmill and would do the rest on the next day.

Ran on the treadmill at the hotel.  Second half of the 12 mile run.  Hot and sweaty since the room did not have great ventilation, but it was good to get it done.

Average pace about 8:20

Back home today, back into routines.  First outdoor run since start of daylight savings time.  It was actually nice to run a good part of it in the dark.  Running from darkness, to dawn, to the sun up (but not too high).  Left from home and did the out and back route up Starkey Blvd and part of the way into Alico pass.  For some reason I thought I was supposed to be doing 12.  I started out thinking I would just do 10 (to trick myself into getting out the door).   When I got to the 5 mile point I thought why not go out another half mile?  I might have gone a little bit farther but I had to get back in time to be on time for my dentist appointment.

Run felt comfortable and easy.  Averaged 7:47 pace.

Busy day today - 11 mile run, dental appointment, and then massage! and lots of work to try and catch up between that stuff.

Made it through the day ok taking one thing at a time.  Of course, having the massage to look forward to made things a lot easier!

 My sister-in-law Amy posted a great race report about the Disney Princess half marathon, with pictures and everything!

Finally catching up with my blog.  Joe and I headed to the track to do 1600 repeats along with warm up and cool down for a total of 10 miles.   I hadn't been to the track in quite some time (probably not since September).

It was dark and foggy at the start.  Breathing was harder than normal.  I ran into this at the 5K that I did in December.   First repeat was a few seconds slower  than I wanted but the other ones got better - 6:18, 6:14, 6:12, 6:11

I think on a better day I might have been able to go faster and not felt so labored but it's good to try this every so often just to see where I am at.  Great confidence booster.  Today, I got the job done.

It was great to have Joe along for the company.  This was his first time ever going to a track and he did very well, finishing each repeat either next to me or not too far behind.

A good thing happened to me this morning (I need to watch the use of the word "good" my ten year old son has been on my case about it telling me that it is not a very descriptive word).   This "good" thing was that I wanted to run.  I didn't have to push away any thoughts of "here we go again (in an Eeyore voice), another 11 miles"  

I went to the Y, warmed up on the bike then did some crunches and stretches on the ball before getting onto the treadmill.  4.25 miles at about 8:05 pace average then headed outside.

Earlier this week, Eric sent an email to Joe and I recommending a section of trail with some hills on it.   It's on the Suncoast trail, but about 30 miles north from where we usually run.  So, Joe and I decided to try it out for our 20 mile run.  Joe picked me up about 5:30, and a little bit after 6:00 we arrived at the trail entrance.   It was still pretty dark but there was some light from the moon.

We got moving and the first thing you run over is a pedestrian bridge going over the road, short and steep going up and down.  Continuing on the trail we could tell it was rolling terrain, not too bad, but more than what we usually run on.   Started out kind of slow, and gradually got faster, by mile 5 we were just at a 9:00 pace.  I was wearing a blinking red led light on my arm in case there were bikes out for an early ride, but we didn't see a single one for quite some time - not until it was light out.

There was a good size hill at about 7 miles then it seemed to flatten out slightly, but still with some more hills , just spaced out farther.   Finally, made it to 10 miles.  I went just a little bit farther to see what was over the next hill.  I saw a  Hill sign, which was odd since this hill didn't seem any different than any of the others.  On the highway, I could see a sign for the last exit.  I was tempted to keep going, thinking there might be a place to refill the water bottles, but that would have extended the run to 23 or 24 miles.  Turned around, wondering how my legs would continue to hold up.   Still feeling good at 11 miles.  Maybe about 14 miles I could feel some fatigue setting in.  It didn't seem to slow me down, but I could feel it.

A little bit before 14 miles we saw the first runner we had seen, it was Eric, out for a 12 mile run.   He turned around and continued back with us.   It was light out and we could see all the scenery that we missed when it was dark.  I wished I had my phone so I could take some pictures, it was different from what I am used to around here with the rolling landscape.

With about 5 miles left to go I was a little worried I might start having a hard time.   There was no water along the trail, just what you could carry.  I had two 10 oz bottles with accelerade so I was trying to stretch that out to make it last.   If it had been any warmer out I would have needed more.

At mile 18 I started to feel good.  I didn't even notice the hills anymore.  Hit 19 miles, still good, then made it to 20 just before the pedestrian bridge that we started out crossing.  Finished up with 20.3 miles because I had gone a little farther.  It was great to run with Eric and Joe.   I knew that at any minute Eric could have easily taken off and picked up the pace a lot but instead decided to stick with us. 

Average pace: 8:11

Hung out for a bit in the parking lot, trying to loosen up before getting back into the car. This trail head was pretty nice, with lots of parking and a real bathroom with chilled water fountains and sheltered picnic tables.  Definitely would come back here again.

Cool but very humid this morning - in fact a pretty thick fog.  Started out slow until I felt more warmed up.   Headed out of our neighborhood to Thousand Oaks and then over to the Y where I had a quick pit stop and topped off my water.  Headed back across the street to Kinsmere, did a big loop in there before heading over towards Thousand Oaks East, and then home.  I picked up the pace but never felt super good.  Seems harder to breathe with the higher humidity.  I did pick up the last mile to marathon pace.

Average pace: 8:01

Out of town today in Nashua, NH on business.   Woke up just after 5:00 am so I'd have time to put in at least 7 miles.  Stayed at the Crowne Plaza there which has an excellent fitness center.   Ran on the treadmill and took it easy.  Each piece of cardio equipt. has its own TV with controls built onto the treadmill.   Plugged in my headphones and flipped through the channels while I ran.  

I think this was the longest I have ever run on a treadmill on one shot.  As part of taking it easy, I did not put the incline up to 1.0 like I usually did although I did bump it up to 2.0 for 3 times at a half mile each for some variety.   Felt good afterwards and glad I didn't blow off  my run due to travel.

Another pretty good tempo run this morning.  A little bit anxious about this one due to traveling the day before with a very early morning and not the best diet during the day (it is hard for me to pass up a slice of peanut butter pie!).  Woke up just after six, quick warm up on the bike then started my run.  Warmed up with two easy miles to get to Starkey Blvd. then started the tempo run.  Felt pretty good (not the best ever, but not the worst), also felt in control in that if I saw my pace slow down a bit I could speed it back up without overtaxing myself.  Weather was great, with only a little wind for part of the run.

Splits were: 6:44, 6:43, 6:38, 6:46, 6:47, 6:39, 6:35

Then cooled down with 3 more miles at an easy pace, except for the last mile which was closer to marathon pace.

Sill one day behind on writing my blog!  Not sure if I'll get a run in today, maybe a short one once I get to Moab if it is not too late.

Didn't get a run in yesterday, so I made sure to get one in this morning.  Ran out 2.5 miles with Lester from the hotel to the river.  Lester headed back and then I continued on.  Not sure which way to go, I eventually found my way to a nice new bike path running along the river.  Ended up going a little bit farther than planned (was aiming for 8 miles), but it was a really nice morning and I was taking the pace pretty easy. 

Average pace: 8:21

Fortunately, I don't think I have noticed at all being at 4000 feet vs. my usual 50 feet of elevation at home!

I'll try and take it easy for the rest of the day.

Today was quite an adventure, actually the week has been pretty busy as well.  After yesterday's run we spent some time sightseeing and hiking.  Didn't seem too strenuous at the time but may have affected me a little bit.   Arrived at the buses about 7:45, everything was very well organized.  Hung out for a bit at the drop off point before heading over to the starting area.  It was a little bit chilly but it was time to drop off the sweats onto the trailer, so it was a good time for a warm up.  I saw a woman wearing an FRB singlet so I introduced myself and said hi.  She was Carolyn from Colarado, we chatted for just a bit before splitting off for our warm ups.  I wished I had an FRB shirt also.  I knew there were probably other bloggers there as well and I've been enjoying reading their race reports.

While doing my warm up, I didn't feel quite as good as I did before my last half marathon.  I pushed that thought aside and tried to stay positive.  As the time got closer, I lined up near the 7:00 pace sign.   There were a lot of unknowns today so I wasn't sure what was going to happen, not sure if the altitude would affect me, or the later start, or perhaps the traveling or maybe the hiking yesterday, but I was hoping to do my best and see what happened.  Earlier that morning, Jenny had called me to let me know she had done really well at her 5K, a huge new PR!  So I was also hoping to do well since she had done so well.

So, the race starts and we slowly (at first) move to the start line.  People were lined up pretty well, but there are always a few people to go around.  I was hoping for a nice fast start for the first mile going downhill.  My legs were not moving quite as fast as what the effort felt but it was still right on pace at 6:47, then 6:47 for the next mile.  First 4 miles were good, but it felt a little bit tougher.  5th mile started feeling harder, and about halfway through I found myself starting to slow down and starting to feel like giving up.   Now, giving up 5 miles into a half marathon on a point to point course is pretty much ridiculous because you still have to get back.  Then something good happened, a small group of people passed me.  This was good because I was able to pick things back up and fall in behind them.  So I kept on going, not yet ready to give up.

Mile 6 was pretty good also, still hanging on , finishing with a 6:49.  Now, it was bargaining time, just make it to the halfway point on pace and see what happens.  So, I did, halfway point and I was still ok.  But then my pace started to slip and before I knew it I was way off pace.  I managed to stop the slide and as I got close to the end of mile 7, I gave it all I had to get back under 7 minutes, which I did barely at 6:57.  I was hoping that momentum would carry me on, but that did not work out so well.   Mile 8 was 7:14.

Not sure how I did it, but mile 9 came in at 6:57.  So, I wasn't done yet, there was still hope.  Part of me was wondering if I was affected by the altitude and I would be smart to slow down the pace so as to not totally blow it or if I was just being a baby and should keep pushing.

The next mile started out pretty good, but I really slowed down going up the hill at about 9.4 miles, picked up some speed on the way back down, but still ended up with a 7:13.

The next few miles were about survival, until very near the end when I picked it up for the final tenth of a mile.

When I saw the finish clock, I was surprised that it was still a pretty good time.  A little disappointed that it was 1:50 slower than my last half marathon but still glad that I ran a decent race considering I wanted to give up at mile 5!

I took a gel just before the start of the race and I did take gatorade at each aid station but I probably should have taken another gel about mile 8 or 9.

Splits recap: 6:47, 6:47, 6:48, 6:45, 6:57, 6:49, 6:57, 7:14, 6:57, 7:13, 7:12, 7:11, 7:09, 0.11@6:41

It was quite an exciting race overall.  The scenery was spectacular and I loved the drummers at about 10 miles.  This was also very different from anything I have ever run before.

After the race, I ran a 1 mile cool down, which I think helped.  I also got one of the free 10 minute massages they were giving out.

It felt like forever since I last ran - until I actually started running.  Legs a little bit sore in the quads from Saturday's race but not too far off from normal.  I felt pretty good this morning when I woke up despite having taken the red eye back on Sunday night and going straight to work.  It was also a lot of fun (NOT!) driving through the unexpected snow (storm?) on US 6 someplace between Price and Spanish Fork.  It was coming down heavy for a while and depending on the altitude switched between snow mixed with rain and snow.  Fortunately it was warm enough where it wasn't sticking and so it was just hard to see through coming down, not hard to drive through as far as traction goes.

Anyway back to the run, I went to the Y (on Thursday I finally saw the "Y" that Sasha once told me about, up on the side of a hill near Provo, I could see the trail going up to it from the road, looked pretty tough, if only I had more time!) this morning warmed on the treadmill with 4.18 miles at about 8:13 pace, then headed outside for another 7.03 miles at 7:41 pace.  It felt surprising cool outside.

One big push through this week and then I'll start easing back a little bit in preparation for Boston, although next week should be still fairly high mileage.

I ran with Joe this morning.  Originally, this was supposed to be more of a threshold run, but due to Saturday's race I thought about just a straight easy run.   However, it worked out pretty well, because usually Joe and I split up after the warm up and we do our own paces, but instead today we ran together.  

After a couple easy warm up miles, we got on pace, and averaged 7:13 over 6 miles.  The run felt good.  I think almost all of my race soreness is gone now.

The weather was perfect this morning, just cool enough so as to not overheat.

I woke up a little bit early and headed down to the Lansbrook YMCA so I could run up the bike trail along East Lake Rd. and then into a neighborhood to do some hills.  Since I was there, I warmed up on the stationary bike, then did two sets of ball crunches, followed by 2.12 miles on the treadmill at about an 8:30 pace average.  (slow start followed by some speed variations until settling into a 7:50 pace for much of the second mile).

Next, I headed outside and over to the bike trail.  The sun was just up and it was a little breezy, very nice running weather.  Went up the trail to the end, about 3.5 miles, then into the neighborhood with hills in it for (about) another 3.5 miles.  The hill portion went by pretty quickly.  They aren't giant hills but enough to get your heart rate up by the time you get to the top.  I picked up some speed, exited the hilly area and finished up that mile in 6:58, then I slowed it down for the return trip.   Total distance outside was 10.42 miles, average pace 7:34.

Returned back home and did a pretty decent stretching routine and a couple sets of push ups.

One more pretty big weekday run.  Tomorrow off, then 20 on Sunday, then I start cutting back slowly.

I did things a little bit differently.  I started running from my house and headed to the YMCA, just over 4 miles.  I then did 5.2 miles on the treadmill inside at about a 7:40 pace average.  Got off the treadmill and then ran back home.  Round trip on the outside portion was 8.28 miles.  Run went by pretty quickly this way which was good and when I was finished, I didn't have to drive home.

Feel pretty good about this week's miles considering that I started out the week a little bit jet lagged and slightly sore from the half marathon, but now I don't feel at all run down.

Weather continues to hold on to its niceness, going to enjoy this while it lasts.

Jenny is doing one more  half marathon, tomorrow.  It's being held in Starkey park which should be interesting since we both run there quite a bit (although usually not together) - it's definitely a very flat course.  She is going to run with at least one of her friends.  I was tempted to run it also, but that is not very easy to arrange so I'm happy to spectate.

Rode up with Joe to Brooksville to run on the Suncoast parkway trail there to get in a run on some rolling terrain.  It had been raining that morning earlier but seemed to be letting up.  When we got to the start of the trail the rain had pretty much stopped.  Run started right at 6:01.  At about 6:02 it started to rain again.  Not bad at first, but then it kept on getting heavier and heavier.  After about 10 minutes, it was really coming down pretty hard.   The rain kept on getting worse.  It was probably the worst rain I had been in.  Probably a solid hour of rain before it started to let up.

Once the rain stopped and it got light out it turned into a pretty decent run.

At about 16 miles my legs were feeling kind of tired.  Able to keep on going and even picked up the pace a bit.  Last 8 miles were under 8:00.

Shoes were very soaked and it turned out I didn't really need to worry about carrying extra water!  I was pretty wiped out after the run, but it was great to get the last 20 miler in before the marathon.

Average pace: 8:18

Woke up right at 6:00 and did a pretty good job of not dawdling.  Went to the Y and did a warm up on the bike.  I went to turn on my music but it did not go on.  No music today, just like Sunday.  Got onto the treadmill for 4.20 miles at about 8:00 pace, then headed outside.   Very nice weather with a bit of cloud cover.  Felt good for most of the run although right hip became a little achey on the last mile so I backed it down a bit.  Second to last mile was the fastest mile.  Outside average pace: 7:36

 I just realized I accidentally put Sunday's run onto last Sunday, I should go fix that up.

I went to the other Y this morning - the Lansbrook YMCA for a change of scenery.  Plans to get an early start were foiled slightly by trying to revive my ipod nano which has not recovered yet from Sunday's 20 miler.  So, finally I gave up and dug out my old reliable Rio Cali from the junk drawer.

Arrived at the Y, ran into Bob on the way in and chatted with him for about 10 minutes, then did a 10 minute bike warm up, two sets of ball crunches and then 2.1 miles on the treadmill averaging about an 8:30 pace (splits of 9:00 and 8:00).

Went outside next and ran through the neighborhood, over near the lake park and then onto Lansbrook parkway and bake to East Lake Rd, then headed up the bike path there.   Things were going pretty well so far, pace felt good, trying to keep it somewhere between easy and not too fast.  At about 6 miles into the run I developed a mild side stitch which I could not shake.  It didn't stop me, just made the run less fun.  Also less fun was the high humidity and the temp which ended up at 78 degrees.  After 8 miles I took a short walking break to try and shake the side stitch, at which point I noticed that my breathing and heart rate were back up.  I relaxed a little bit and then finished up the last mile.

I got home a little bit late and missed seeing Jenny and the boys before she took them to school.  Somehow I managed to get into work a few minutes earlier than yesterday.

Today's run was great, I loved it.  Not the fastest or the farthest, just an all around good run.  Warmed up on my bike with a loop around the neighborhood, then headed out on my run.  Left from my house and headed towards Starkey Blvd.  Slow at first, then gradually faster.  I caught up with David and ran with him for about a half a mile until I was at my turn around point.  Pace kept on creeping up until the end.  Last two miles at 7:15 and 7:08.

Average pace: 7:43

The morning was foggy, and slightly cool at first.  The cool quickly turned to warm until it was almost hot when I finished, escaped just in time!

Last night I had been trying to decide which route to run.  This morning the answer seemed clearer as it was unexpectedly raining quite heavily (well, at least unexpected for me since I didn't check the weather report because they have been wrong a lot).  So, I went to the YMCA with the plan to run about 4 miles on the treadmill and then see if the rain stopped.

The rain did stop, so after 4.25 miles on the treadmill at just faster than 8:00 pace, I went outside for another 6.  Ended up with 6.02 @ 7:36 pace.   Having learned something from Sunday, I left my ipod shuffle in the car in case the rain started again.  I did get rained on for about 2 minutes while running which actually felt quite nice.  Temp was just over 70.

Going to spectate again for Jenny at the IronGirl 10K race in Clearwater tomorrow, I'll do my long run on Sunday again like last week, only 12 miles this weekend.

I am grateful to have gotten through another good week of running relatively unscathed.  My slightly sore hip from earlier in the week has completely resolved, feeling pretty good now.

Had a good solid 12 mile run this morning.  Joe picked me up and we headed over for a new route.  Parked at an office plaza just off of Keystone road.  Started out slowly, headed north up Old East Lake Rd. then onto Highland road which brought us back to Keystone Road but pretty close to the start of the Pinellas Trail.  Took the trail north for a bit where it went under US 19, then on over to downtown Tarpon Springs.    Went through town, and just past town where the trail became surrounded by trees again.  As we got near 6 miles I wanted to see what road was just up ahead.  So we ran up to Klosterman Rd. where there is a 7-11 and a few other stores which would come in handy if running low on something to drink.  So, turned around at 6.2 miles and went back the way we came.  I was tempted to go a little farther so we could run past the primate sanctuary, but not today.

At about 7 miles, we gradually picked up the pace.  Did a couple of miles at about 7:20 pace, then I did the last 1.4 at about a 6:50 pace.  Felt pretty good because it even included a nice little hill at the end.  Weather was great and it was nice to run a new route.

Average pace: 8:02

I always feel better after getting my first weekday run completed.  Today was no exception.  It was much cooler this morning and the wind was blowing pretty strong.  I went inside to run on the treadmill at the YMCA.   Did some warm up on the bike first then did 3.25 at about 8:00 pace, then headed outside.

Wearing just singlet and shorts, I was a little chilly with the wind.  There were some others out running who were more bundled up.  But it wasn't bad since I started the outside portion already warmed up.  1st mile and part of the second mile was mostly against the wind before getting inside a protected neighborhood.  It was good in a way to have the wind to run into, it was sort of like having hills to run on all of the sudden.  After turning around, and eventually running with the wind the running felt very easy.  I did a few pickups and wished I could alsways run that fast (briefly running in the mid 5:xx's).  Last 3 miles were 7:22, 6:49, and 7:02, so I'll average that out as 3 at (a little bit faster than) marathon pace miles.

A little chillier than yesterday but not nearly as windy.  Dressed a little warmer, temps in the mid-40's during the run, might have been perfect marathon weather if I was running a marathon today.

Ran from home to the old road, to Trinity Blvd, then a loop through Trinity Oaks before heading back.  Meant to do a total of 7 miles, but ended up with a little bit more.   First couple of miles were slower (8:30's), followed by a gradual increase in speed (7:15~7:45).

Didn't feel much like running at the start of the run but felt great about the run aftewards.  Good habits can lead to good things.

Average pace: 7:48

Good tempo run this morning.  I was tempted to not do it and instead just put in 7 easy miles, but decided to just go and do it.   Also, last night I was invited out to eat with work for a customer.  Not always the best thing to do before a tempo run but I also thought it would be good in a way to run when conditions were less than ideal.

 Fortunately the weather was ideal.  High 40's at the start , no wind, decent humidity.  Did my usual tempo route going from my house to the start of Starkey Blvd for my warm up.

Got going, hit the first mile a little bit too fast then settled into an even pace.  Goal was 5 miles at 6:39 pace.

Splits were: 6:19, 6:31, 6:28, 6:31, 6:28

This is about a 6:28 pace, if I could hold it for another 1.2 miles I would be pretty close to that 39:59 10K, I'll have to find out sometime.

Cooled down after the tempo portion with an easy paced run back home.

Average pace: 7:18

I drove over to the YMCA this morning, warmed up on the bike.  Then even more warm up on the treadmill, 1.53 miles at about 8:15 pace average.  Headed outside for another 5.6 miles, another beautiful morning for running.

Left knee was bothering me a little bit.  I had noticed it on the cool down after yesterday's tempo run.  Nothing too serious.  Something always starts hurting one week before a marathon (ok, maybe not everyone time really but it kind of seems that way).

Ran in Starkey park this morning with the Striders.  It had been a number of weeks now since running with the group.  It was fun to catch back up with everyone.  Weather was great.   Started out slowly but picked things up on the way back with last two miles at  a pretty good pace (7:12, 6:58).  Knee was doing about the same today as yesterday.  A little bit sore at first but ok once warmed up.  Certainly not any worse.

Average pace: 7:48

There was one larget horse fly buzzing around us for some of the run.  Hadn't seen those around for a while but I guess with the warmer weather I'm going to start seeing more of those.  Hope I can keep from getting bit.

Getting excited for Boston, with just a little over a week to go now.

Knee was a lot better this morning.  Hopefully back to 100% by Monday.  Went to the YMCA and warmed up on the bike, then did a couple sets of crunches on the ball as usual.  Some more warm up of 1 mile at about 8:30 pace on the treadmill.   Rain and thunder was starting to threaten outside but it looked like it would hold of for 4 miles.

Ran 4.1 miles right at 8:00 pace.  Rain held off.  It looked like it was going to get pretty nasty out and I later heard that a tornado may have touched down in the area.

Last minute travel for work to Fort Worth.  Good thing this is taper week.  Did 4.1 miles on the hotel treadmill.  Felt a little bit sluggish, knee was ok.  It was good to get something in.  

Ran at the YMCA on the treadmill.  Was going to just take it easy, but thought a good compromise might be an easy mile and then some time at marathon pace.  Did some paces between 7:19 and 7:35, felt good throughout.  The very last bit (about .25 miles) at 7:00 pace.  Felt much better about my chances for Monday.  Didn't have any knee issues, no pain at all after warm up and no pain later in the day.  Keeping fingers crossed....

Easy run to get the legs loosened up for Monday's marathon.  First two were about 8:30ish pace, and last mile was about 7:15.  Ran with Joe near his brother's house in Wellesley Hills.

Knee was pretty good finally.  Took one alleve, so hoping I'm just not covering up the knee problem.

Had to do this sooner or later :)  Ran around my neighborhood loop and just a little more to make it 2 whole miles.  Felt pretty good.  Calves are still a little tight, but seem to be getting better.

Going to pace my kids for a 5K tomorrow.  Actually, my older boy will probably run ahead like he has done for the last few 5K's.   Jenny is going to try and chip away some more time off of her 5K PR.  This will also probably help me get back into the swing of things by running 5 easy K's.

This race was a lot of fun and the course was different. I was running with the boys while Jenny was going up ahead to shave some more time off of her PR.  This was held at the Innisbrook resort in Palm Harbor.  A beautiful place with 2 golf courses and several restaurants and lots of other stuff.

Before the race started we chatted with a guy that had just recently completed running at least one marathon in all 50 states - with the most recent marathon in Boston this past monday.  He also had run the Estes Park Marathon in Colorado, said the altitude made it difficult.  He was about 20 minutes slower than his typical marathon time which I thought didn't sound too bad at all.   Wanted to talk to him some more afterward but must have just missed him.

The course started out in a parking lot, crossed over some sand to a golf cart path and then onto the golf course for a while.  For flat Florida, there were a surprising number of hills.  At the start of the race, Andy had run into a branch which poked him in the side, so after a quick start, Noah and I caught up to him.  Noah was out in front for a while but he kept on worrying about his older brother and slowing down.   Eventually, Andy caught back up.  Noah was complaining about side stitches all over his body so we took a couple of breaks to try and get him going.  Everyone on the course was very encouraging.

Noah and I finished at 31:22, Andy had finished a little bit earlier, about 30:42 I think.  I saw Jenny and asked her how she did, 23:10!!!!  a new PR!!

We stuck around for a bit and enjoyed some of the festivities.  The only drawback was there was no free food for the runners, just some for purchase.  Overall it was pretty well done for an inaugural 5K.  We also were given free passes to come back and spend a day at the resort.

No running today.  Just some mixed cardio (bike and elliptical) and a few sets of weights and a couple sets of crunches on the ball.

Ran on the treadmill at the YMCA this morning.  First warmed up on the bike and did some stretching and core.  Knee did not give me any problems. On Sunday it was bothering me a little bit after not bothering me on Saturday. Averaged about an 8:15 pace.  Feel like I'm getting back to normal, but taking it slow.

I think I realized my mistake.  On Saturday afternoon I was climbing the tree in the backyard with my kids.  Probably not such a good idea but was fun at the time.

Back to the YMCA this morning.  Bike warm up, stretching and core and then onto the treadmill for just 1 mile (about 8:40 pace average).

Was going to do another 4 outside but decided to cut it slightly short.  Knee was feeling a little irritated so I just did 3.1 outside, 7:50 pace average.  Other than the knee I was feeling pretty good.  Weather was nice but I can feel the warm weather approaching.  Also, a slight smokey smell in the air from some fires in the souther part of the state.

 After the run I had time for a quick weight routine.

I decided I would at least try and go a little bit farther than the last few runs.  Not sure how the knee would do, but decided to try and run through it within reason.  Run started out pretty good.  No pain at all after the first mile.  A little bit after that but stayed at a pretty low level.  Just enough to let me know it was there.

Weather was pretty decent, cool weather is hanging on a little bit longer.  I stopped at a water fountain after 1.5 miles, got some water and then ran the rest of the way for a total of 6.8 miles.

Average pace: 7:54

After the run, there was no more knee pain at all.  On other days there had been some lingering, but not today.  Hopefully this means it is getting better.  Felt great to get in a decent run finally.

Later in the day, I went to a running store to drop off a race entry form for the I Love Mother's Day 5K.   They had a clearance shelf with assorted shoes.  Various brands and various sizes and styles.  All $35 each.  There was only one box of Brooks shoes, which happened to be Glycerin 6 and just happened to be size 10.5 - just my size!! My lucky day.

It was great to meet up with the people from the Striders.  Showed up just after 6:30 in Starkey Park.  One more nice and cool morning with temps in the 60's, it was perfect for running.  I ran with Eric and Mike on the way out until we arrived at the 4 mile water stop.   They were taking it easy this morning but the pace felt a little tough for me.  It's odd, since the pace was 7:50 which is something that I can usually do fine, but not until I'm really warmed up.

So, Mike and Eric continued on, while I grabbed some water and a gel.  I ran out a little bit farther until at 4.5 miles then turned around.  Return trip was much better.  Picked up the pace and ran the last two miles about a 7:10 average with last mile at 6:55.

Average pace: 7:36

Knee is getting better, hopefully get it all worked out this next week.

Spent a little time socializing after the run.  We've picked up some new runners recently.  David has been working really hard to energize the group.

It was a pretty good morning for running.  It was warmer but not too hot.  I went to the YMCA, did my usual Monday morning warm up routine.  Then got onto the treadmill for 3.1 miles at about an 8:15 pace average.

The only "events" of the morning happened outside.  I was going to do my almost 4 mile route outside from the Y.  Started out, and then noticed that my Garmin was off after about 0.2 miles.  Turned it back on.  It was acting kind of flaky.  Said I did the first mile in 7:24 but that didn't seem quite right based on the pace I had been running.  Then it turned off again and would not go back on.  So, I just ran without it.  I think it was 3.8 miles.  Not sure about the time but I'll guess at about an 8:00 pace.

I ran with Jenny this morning.  We were both planning on doing about the same number of miles and our running paces are getting a lot closer to each other so it worked out very well.  We ran on her usual T-shaped route.  We had to modify it slightly since one of the neighborhoods gates was closed so we replaced that section with a couple of laps around the playground.  We were almost home at 6 miles, so I kept on going to get in 7 for the morning.

I wore my old Garmin (201) which freaked out at one point and jumped ahead to finish a mile about .25 too soon, so my Garmin distance was 7.4, but I synced back up with Jenny's Garmin.

My Garmin pace read 8:22,  but if I adjust for the freak out, then it is 8:40.

Fortunately since I had company there was no need for music.  I haven't been having much luck recently with electronic devices (I've been spending evenings recovering from a horrible computer virus).

Drove over to the YMCA this morning.  Warmed up on the bike followed by some core and stretching.  Then two miles on the treadmill at about an 8:20 average pace.

Headed outside for 6 more.  Ran into Raj and Tim and talked to them for a few minutes.  We hadn't run together in a while so decided to meet back here tomorrow at 5:30 for 7 at an easy pace.  It's good to make yourself get up a little bit earlier.  Also will be nice to avoid the increasing temperatures and be able to run while it starts to get light out.

Headed out wearing my old garmin and my old mp3 player.  Nice run, no real issues.  Picked up the pace for the second to last mile (6:55), slowed down to cross the street (waited for a light) and made it back to the parking lot with a 7:30 pace (which I think was correct since the distance measured what it usually does).

Went back inside for a quick cool down and a few sets of weights.

Now with 3 decent runs in a row I'm feeling like things are getting back to normal.

As planned, I met up with Raj and Tim at the Y this morning just before 5:30.  We didn't waste much time getting started.  Took the first mile easy, the second mile a little bit faster, then settled into about a 7:30 pace for the rest of the run.  Starting temp was about 71 degrees with some humidity.   Still cool enough to be comfortable.  I hadn't run with these guys for a while so it was a nice change of pace.

Average pace: 7:54

I'm pretty happy with how the week is going.  Knee is almost completely better but it seems hard to get rid of that last 5%.

Fortunate to have one more cool morning.  Forecast had said 71 degrees at 6:00 am but at 6:30 it was only 65 degrees.   Met up with a bunch of people, including Raj, David, Andrea, Kevin and some others.  Went out 4 miles, and then everyone but Raj and I turned around.  We headed out another 2 miles before turning back.  I haven't run too many long runs with Raj but he was great to have along.  Stuck with me the whole way and was up for whatever pace.  For the last 4 miles we picked it up a bit.  A few times I thought I was slowing down, so I sped back up.  It turned out that I wasn't really slowing down, Raj was just making me think I'd slowed down to get me moving a bit faster.  Last 4 mile splits were 7:07, 7:03, 6:52, 6:45.

Average pace:  7:46

Hung out for a few minutes at the social hour before heading home.  Andy had his belt test today at Tae Kwon Do for his black belt.  He's now the youngest blackbelt in the class.  His final test was to break 3 boards over his head.  It took a couple of tries and the failed attempts looked like they really hurt but he just kept going and even smiled and joked about it.  He's come a long way from when he started and his first competition were he was getting beaten badly and the ref kind of wanted to stop the match but Andy didn't want to quit.

Nice Monday morning run to start the week.  It had been a busy weekend and it always feels like an unknown as to how Monday's run will be.  Today it went well.   I went to the YMCA, arriving a little bit before 7:00.  Warmed up on the bike and did some core work and stretching then hopped onto a treadmill, for 4.14 miles at about an 8:05 pace average.

Headed outside where it was starting to get a little bit warm, but there was some cloud cover so it was blocking the full brunt of the sun.  Did another 4.1 miles at a 7:36 pace average, then headed back inside for a cool down on one of the cardio machines followed by a few sets of weights.

Yesterday we all went to the "I Love Mother's Day 5K" race in John Chestnut Park.  Temperature was nice.  We almost didn't go because Jenny had strep throat and Andy was a little bit sore from his belt test on Saturday.  Jenny decided she was good enough to run it but not race it and we convinced Noah to run in Andy's place.  This was Noah's first ever 5K without Andy.  It took some convincing for him to step up to the plate.  Finished in 31:11 (almost a PR for him).   Andy and I ran the last 0.4 with Noah and Jenny.  It was a fun morning out and a big accomplishment for Noah.   All the Mom's received a free pair of X-Loop sunglasses (as well as top 25 men).  Jenny won a door prize for free entry into the "I Love Father's Day 5K" which I hope to race in with at least one of the boys, although it will be one week after the Estes Park Marathon.

I ran with Tim and Dixie this morning, Raj was going to run but had to canceled this morning.  It had been quite some time since I last ran with Dixie.  We did a route which this time was just over 7 miles, last time I underestimated and we had to add some on at the end to get to 7.

Starting temp was 71 degrees, not too bad.  First mile was was 8:47, then we gradually picked things up.  4th mile according to my garmin was 6:44.  I'm a little suspicious of that one, although the overall average pace matches up to the time and distance.

Average pace: 7:39

Going to go for 10 miles tomorrow, probably split it up with 6 outside and 4 inside.

Same temperature as yesterday, but a little bit more humidity.  I was going to meet Dixie at the YMCA at 6:00 after having gotten there early to warm up first on the stationary bike inside.  Instead, I decided to just ride my bike there instead for my warm up (about 15 minutes).  Arrived right after 6:00 (6:01) and got going.  We went slower than yesterday on purpose to try and make this a truly "easy" pace.  Ended up with 6.25 miles @ 8:03 pace.

After Dixie left, I went inside and did 4.1 miles on the treadmill at 7:59 average pace.  I kept the pace pretty steady with only minor variations.  It felt good to be out of the humidity.  My feet felt very light, almost floating, which is something I wish my feet felt like all of the time.

Did some weights after the run and then biked back home.

I was going to just do 8 or 9 miles this morning with 4 or 5 at about a 7 minute pace, but the morning slowly evolved differently.  I had another night out with customers but was more sensible about what I ate and drank.  Since this was also the third morning in a row of 5:00 wake up I decided to slow things down a little bit.  Also, I was going to be running with Dixie this morning and he is just now starting back up after some time off.

Anyway, I warmed up with about 0.8 from my house to the parking lot where I met Dixie right about as planned at 5:40. Then we started out and did two easy miles.  I offered to him why don't we do 7:00 minute miles with a short rest between, maybe about 1 minute.  The recovery times between the miles were a bit longer than the planned one minute, and by the 4th mile Dixie was dragging a bit but did his best to hang on.  The pace felt really good to me and I think it ended up working out ok with a slower overall average but more miles than planned.   On the second fast "mile" there was a garmin mishap which led Dixie to stop at 0.7 instead of 1.0, which is why it is 3.7 marathon pace miles rather than 4.

Average pace: 8:25

Temperature was pretty good but humidity was a bit high.  It was nice running at this time as I was able to see the sky go from dark to barely light to sunrise.

Ran out at Starkey Park this morning.  The morning started out nice and cool at 69 degrees but with a good amount of humidity.  I started out with Mike and Eric, and after about 2 miles caught up to Keith and Dixie.  I hung back with Keith and Dixie and stayed with them until they turned around after 5 miles.

I went another mile at the same somewhat easy pace, then started, what I hoped to be 10 miles at between 7:00 and 7:09, or until I couldn't hold that pace anymore.  As I approached 6 miles, part of me did not want to pick it up, the temperature was already starting to climb and the sun was getting stronger.  I was thinking that I should not start this late anymore for long runs (started at 6:45) - should probably start an hour earlier.  Anyway, I did start the faster pace and it felt pretty good at first.

Actually the first two miles felt pretty good.  I came up to the turn around point for the run.  At this point I was running along the Suncoast Parkway, where it is not very shaded.  I was hoping it would feel a lot better once I turned back into Starkey Park.  Third mile still felt pretty good.  As I made my way into the 4th mile I was feeling a bit overheated, holding the pace was beginning to be a struggle.  So, I promised myself I'd back off the pace after finishing 5 miles.

7:03, 6:44, 7:01, 7:04, 6:46

Those 6's might be in error as the pace seemed to be holding steady at about 7:00, but jumped all of the sudden as the mile was about to finish.

After a brief slowdown, I got back onto about a 7:40 pace for the next mile.  I stopped at the 4 mile water stopped and splashed a little bit of water on my arms and face which helped a lot.  I didn't stop my watch here, so this mile came in at 8:48.

Next 3 miles were pretty good, with the last mile back on pace at 7:06.  But, it felt like that was all I had.  Sun was way up now, temp had hit about 80, but felt hotter out in the open.

Average pace: 7:39

I spent some time talking to the other runners in the picnic shelter and gulped down a bunch of ice cold gatorade that they had brought.

I had hoped to be able to hold the pace, but the conditions weren't right today for that and I was pleased in a way since I ended up feeling like I had pushed harder than I had in quite some time despite this not being my fastest run ever.  I was glad to make my mileage goal for the week and for the day today.  Next marathon is coming up soon!

We went to Andy's belt ceremony at Tae Kwon Do, where he received his black belt.  I could tell he was very proud and I was proud for him.

Later that afternoon I helped Jenny to put together a small solar oven.  We were going to try and bake a cookie to try it out.  It started to heat up nicely but then the clouds rolled in, oh well, maybe tomorrow.  At least it is finally raining now!

I went to the Y this morning.   I was going to run some inside and some outside.  While I was on the treadmill the sky kept on getting darker until it started dumping down (some very badly needed) rain.  I got off the treadmill after 5.1 miles at about 8:00 pace, saw that it was still pouring out, drank some water and a cliff shot (mango flavor) then got back onto the treadmill for another 3.1 miles at 7:56 pace average.    

I sped up the treadmill a few times for some variety and bumped up the incline twice for two minutes up to 5% followed by 1 minute at -1% then back to the usual 1%.

Finished off with some weights and then headed back home.

A good start for the week, one run in the bank.

Ran outside at the YMCA this morning.  Arrived about 5:25 and met up with Keith, David, Tim and Raj - Dixie had to cancel last minute.  Pretty big group for an early Tuesday.  Temp was back down to a cooler feeling 65 degrees with a light drizzle.  Felt great once we got moving.  We were all taking it easy today, kept pace pretty consistent throughout averaging an 8:15 pace overall.

After about 4 miles Keith split off to head back as he was just doing 5.  Then the rest of us ran a usual (about) 6.2 mile route ending back at the Y.  Finally, Tim, Raj and I headed back out for another 2 miles  or so for a total of 8.38 miles.

Headed back home for some stretching while Jenny headed out for 6.2 at 8:38 pace.  Our easy paces are slowly merging closer and closer.

More and more rain, but fortunately it stopped sometime early this morning.  I ran from my house and met up with Raj in front of Bonefish.  We then headed down 54 to Starkey Blvd bike path.  The streets were wet, and although it was very humid it was cool enough (high 60's) to still be comfortable.  We ran 1 1/2 miles at an easy pace, then we started the tempo portion.  Goal was to do about 7:00 pace for 5 miles on an out and back course, then finish up with another 1 1/2 miles easy.

The run went well.  As usual it took some time to get into a good rhythm.  At the 2 1/2 mile turn around Raj and I were both feeling good.  We pretty much hit our splits where we wanted with a couple of miles faster: 7:00, 6:58, 6:44, 6:57, 6:44

For the return trip cool down, the humidity had caught up with me a bit and my shirt was soaked.  There was a slight breeze so that helped make things feel a little cooler.  I continued on home past Bonefish and then once home, took a quick swim in the pool to loosen up.

I felt great on the run this morning.  Started off with a bike warm up and core/stretching inside the Y.  Got onto the treadmill for 4.14 miles at about a 7:50 pace which is a little bit faster than usual warm up treadmill miles.

Headed outside for another 4 miles.  Didn't look at my pace except when the garmin beeped for the one mile splits.  Ended up being faster than usual for this type of run 7:19 pace average.

It was two days since my massage.  This is usually when running feels the easiest.  On Wed. run Raj had mentioned the same thing, how two days post massage seems to feel the easiest.

So, the only drawback about today was it was supposed to be more of an easy run but instead it was a feel good faster run  but not quite fast enough to be a tempo run.  Hopefully these have some benefit too sometimes, even though some people might call these junk miles.

I ran with Jenny this morning.  She was planning on an easy 4.5 miles so that sounded good to me.  I want to start easing into 6 days a week so I don't have to do that many 10+ days during the week on weeks when I want to get more miles in.  It was a bit humid this morning but the run went by pretty quickly with the good running company.   I tried not to press the speed or be too bouncy (two of my annoying habits when I run with her sometimes).

Went to Starkey park this morning.  Arrived at the gate at 5:45, had to wait 5 or 6 minutes for someone to open up the gate (posted opening time is not til 6:30 but it usually opens earlier).  I'll start from some place else next week since I have to run longer and it might be hotter out.

Dixie showed up at 6:00 on the dot.  We got going just a few minutes later.  There were a lot of bats flying around this morning.  Maybe I'd never noticed them before, but they were everywhere.  I hope they ate lots and lots of those giant horse flies.

Went out at an easy pace, slowly picked it up past 4 miles.  We went out to the water stop on the Suncoast parkway, which was Dixie's turn around point, I had talked him into running 13 instead of 10.  I kept on going until I was out 9 miles.  At this point it was still just barely comfortable for running.   The clouds were keeping the sun back and there was a slight breeze, just enough to keep the humidity from being a problem.

Didn't try to do any sort of specific pace but I did go faster as I got closer to the end.  I put on my music for the last 4 miles but I only used one earpiece since one of the foamy things fell off someplace on the run.

Finished the last mile in 6:44. 

Average pace: 7:45

Overall pace for the run was a little slower than last week but I felt much better at the end.  Spent a little bit of time at the social hour before heading back home.

 David put together a nice running get together for Memorial Day.  We met up at the Longleaf pool, about 12 to 15 of us.  We set out together and gradually split up into different groups.  At 2.75 miles, Eric, Andrea and I continued on while the others turned back.  Eric took the lead.  We started out at a 7:30ish pace and picked it up to 7:00 and then a bit under.  I was hearing my own breathing and it didn't sound that great to me.  On the other hand, Andrea and Eric were conversing somewhat easily at this pace.

My head wasn't quite into this pace so it became a bit of a struggle for me.  At one point I dropped back, took a drink of water and retied my shoe.  That mile was still pretty good at 7:12.  Finished up the last mile at about a 6:50 pace, but was by that time close to a minute behind Andrea and Eric.

While running Eric asked Andrea about her training - she has been running about 17 to 20 miles per week.  Lots of potential there if she adds some more miles per week.

Last 5 miles for me: about 7:00 pace

Overall Average pace: 7:25

Hung out for a bit, enjoyed some snacks and coffee before everyone took off.

Easy paced run this morning at the Y.  Met up with Raj, Tim, and David @ 5:30 and didn't waste too much time getting started.    Went out slowly and gradually got a little faster but kept it fairly easy.  We did the 10k'ish route out and back to the Y.  David ended his run there, then Raj, Tim, and I did another two miles like we did last week.  Last mile with David was just under 7:30.  The two last miles were about a 7:50 pace.  Temperature was balancing between warm and cool at 71 degrees with humidity around 90%.

Average pace: 8:15

I've been pretty lucky recently with the number of times I've had someone else to run with for the mid week runs.

I turned down an invite for some track work, figuring that a tempo run would benefit me more at this point.  Also, I wanted to try and redeem myself after not being able to hold 7 minute pace for 5 miles on Monday.  Unfortunately, last night was employee appreciation night, which meant free food and drinks.  Fortunately, I was reasonably careful.

The air felt nice and cool as I biked around the neighborhood about 6:30.  Started my run, nice and easy pace.  As I headed onto 54 I found myself running through a cloud of black insects like gnats but I think they were bigger, but definitely not love bugs.  Bugs went away after I crossed 54.  Started the tempo portion after a 2 mile warm up.

Temp was low 70's someplace with humidity of 93%, there was a fog that was just lifting over the fields.  First mile felt good.  Second mile felt really hard and I struggled to get under 7:00 pace.  At the beginning of the 3rd mile I thought about scrapping the tempo or maybe splitting it up to 3 miles - break - 3 miles.  I put that thought out of my head and was determined to try my best.  Things looked up once I finished 3 miles.  I knew if I could get to 4 miles, I'd keep going and finish all 6 miles.  I managed to hang on.

Splits were: 6:49, 6:56, 6:49, 6:46, 6:50, 6:47

Ran easy for the return trip home then soaked in the pool for a few minutes to cool down.  Average pace: 7:25

Made sure to spend some extra time with a post run stretch.

Glad I didn't scrap the tempo.

Jenny and I flip-flopped our typical running arrangement.  She was meeting her running friend at 6:00 and I would run a little bit later around our neighborhood.  It turned into a lot later which was a mistake as this morning might have been the most uncomfortable morning for running.  I had trouble getting out of bed, but finally did so at 6:45.  I got dressed, fed the dogs and then did a quick loop around the neighborhood on my bike for a warm up.  Running start time was now 7:24.

I did an out and back route for 5 miles, then grabbed my bottle of Accelerade I had set out.  The return trip felt a little cooler as there was actually a slight breeze.  I did another 2.25 miles by stretching out the loop around the neighborhood.  I went faster for the last mile (7:04) because I wanted to be done.

Average pace: 7:51

From here on out I'm not going to mention the weather anymore unless it is unusually cool.

 PM - Stopped at the Lansbrook Y on the way home from work, did another 4.1 miles on the treadmill at just under an 8:00 pace average.  I think this was my first "double"

4.1 EZ miles on the treadmill at the Y this morning.  Bike warm up, ab work on the ball, and some stretching before the run, weights afterward.

Average pace, just under 8:00

 The great thing about this morning's run was that it really did feal easy.  I was afraid it might not feel so good.  On track for second week of 6 days of running!

Big 20 mile run tomorrow morning, going to try and get a nice and early start.

20 Miles!

Always rewarding to finish up those.  I woke up at 5:00, got ready and rode my bike two miles to the start of Starkey Blvd.  Ran from there to the entrance of Starkey park and then to the bike trail inside.   As I was running along the road, some of my running friends beeped as they drove by.  Jorge slowed down, rolled down his window and said hi.  Last time I did this route I ended up getting into his car as it was much darker out, but this morning it was already getting a hint of light.

I was just over 5 miles when I was inside the park and next to where I usually start, so the plan was another 7.5 miles out before turning around so I could finish up at the usual spot and get a ride back to my bike.  For the first few miles I had felt kind of sluggish, but I was able to eventually pick up the pace.  7:50's felt like 7:20's, but I didn't care too much, just get the miles in.

As I approached the 4 mile water stop (which was 9 for me today), I saw Dixie heading back.  He turned around and ran with me to the water stop.  I refilled my water bottles and stretched out a bit.  My hips kept on getting tight.  I had thought about just trying to run through it but decided against it and tried stretching it out.  It actually helped quite a bit.  I continued on - legs feeling heavy again but I shook it off after a mile or so.

Made it out to 12.5 miles total, stretched briefly (didn't stop the watch) and turned back.  Was able to pick up some more speed despite the warming sun.  I was getting closer to finishing which always seems to get me going faster.   Finally, at the last mile, I picked it up some more and finished under 7:00.

Average pace: 7:50  (8:12 average pace at 10 miles)

Had some cold water, a banana and some grapes at the social hour, then got a ride with Dixie back to my bike.  Short two mile bike ride, then I was back home!

Passed the test this morning.

The test was to find out if I had run Saturday's run too hard, if I had run that too hard then I would have a hard time running today.  Fortunately I did not.

 Went to the YMCA, bike warm up, core work, and then 4.17 miles on the treadmill about a 7:55 pace average.

Headed outside where it was reasonably cool.  I know I said I would stop talking about the weather, but yesterday morning was really nice out, unfortunately I wasn't running but fortunately for Jenny, she was running and had a great 11 mile run.

Did another 6.07 miles outside.  Tried not to look at my watch much until the 5th mile when I felt I was going faster, then I looked at my watch and decided to hold that pace for the rest of the mile, before returning back to an easier pace.

Average pace outside: 7:24

Ran from home this morning.  Plan was to stick close to home until Jenny got back.  As I was getting ready to leave, Jenny was already coming back from her early morning run in the hilly neighborhood.  We passed each other briefly saying hi as I headed out.  Legs were a little bit dead this morning at first but eventually woke up.  Weather was once again pretty good for a June morning in Florida.

Headed over to the Trinity Oaks neighborhood and did a big loop through there before heading back home.  Increased the pace gradually. 

By the time I got back to my house I had done about 8.5 miles so I ran a bit past it before turning back to make it 9 miles.  I picked up the pace for the final mile to just under a 7 minute pace.

Average pace: 7:54

Going to try for a tempo run tomorrow morning if everything goes well.

Later in the day yesterday, I was contemplating not doing a tempo run today.  I had picked up a couple minor aches and pains and didn't want to make them worse.  So, last night I took a quick soak in an epsom salt bath which did the trick (along with a good night's sleep).  This morning I decided to go ahead with the tempo.  Plan was to do the same route and distance as last week.

Ran from my house to Starkey blvd at an easy pace for 2 miles, then started the tempo run.  First mile felt difficult as it often does for the first mile of a tempo run.  Second mile was better.  When I finished the second mile I didn't feel like quitting like I did last week, I had my sights set on finishing the 3rd mile so I could turn around.

Second half went pretty well.  For the last mile a song came on my ipod which I had just recently put there and I didn't know how well it would work out for a tempo run song.  The song was by a band named Cake, and was a remake of a song made famous by the Muppet Show, "Mahna Mahna".   Before I knew it the last mile was almost over and I was on pace for 6:28.

Splits: 7:00, 6:50, 6:48, 6:52, 6:50, 6:28

Two more miles to get home.   Last mile I sped up a bit but it felt easy at 7:10 - I'd love it if 7:10 always felt easy!

Average pace: 7:31

I ran with Jenny this morning.  She wanted to get in some faster miles so I was going to pace her for 4 miles and try and keep the pace between 7:45 and 8:00.  It was a bit warmer and humid then it had been the last few days - more back to normal for around here.

We warmed up for one mile, then bumped up the pace.  I had some trouble keeping the pace steady since my garmin pace seemed to be jumping around.  First mile seemed ok and the start of the second mile was pretty good but just after finishing the second mile things were not going so well.  Jenny was starting to lag a bit, I said let's just finish up the third mile.  She was able to hang on and then kept on going after 3 miles.  I thought she might finish the 4th mile, too, but instead said let's get to 3.5 miles.   The last 0.5 was at a faster pace, about 7:30ish.

So, I wasn't able to give her the boost I had hoped for, but it was still a pretty good run.  In cooler weather, I don't think this pace/distance would have been a problem.  I'll have to work on my pacing ability also, knowing when to say encouraging things without being annoying, I was a bit too quiet while we were running.

After running 6.25 miles together, Jenny called it a run, and I continued on a little bit longer and ended up with 8.6 miles total.

Average pace: 8:19

No running today.  Went to Disney Magic Kingdom to use last day of 4 day pass before it expired.   Lots of fun even though Space Mountain was closed for renovation.  Went to downtown Disney afterward, had dinner there and spent some time in the Lego store.

One more longish run before next weekend's marathon.  Went to Starkey park this morning, arriving right at 6:00.  Keith and Dixie and a few others were there.  I had told Raj about 6:00 arrival and start at 6:15.  The other guys took off at 6:10.  I said I'd wait a few more minutes.  Waited almost until 6:15 before deciding he wasn't going to show up this morning (he hadn't said definitely that he would or wouldn't show up).

I got moving at a slow pace to get warmed up.  After almost a mile, I heard someone behind me.  It was Raj.  He had shown up at about 6:15 on the dot and must have run about a 7:00 pace to catch up to me.  So, we ran together, stopped briefly at 4 miles, kept on going.  Saw Dixie coming back from a 5 mile turn around, next up was Jorge and Victoria a little later, then finally Keith and his friend David from his church. 

We turned around .4 miles later after doing about 6 miles.  Had one more brief stop where I kept the clock running then started picking up speed.  Held onto a good pace for the last 5 miles, averaging a little bit under 7:00 pace.

Average pace: 7:52

There were even more people this morning at social hour.  Lots of new faces, younger people and older people, all sorts of abilities.  David (the original David) has done a great job getting more people to show up.

I woke up a little bit earlier this morning but it wasn't quite early enough to do everything I wanted.  I needed to be back by 8:00 so Jenny could meet her friend at the Y for weights.  

I went to the Y, warmed up on the bike, did some ball crunches, got onto the treadmill for 2.5 miles, got off briefly, and instead of heading outside just got back onto the treadmill.  At this point it looked like I could just squeeze in 3.5 miles.  I went a little bit faster and also incorporated a few small hills (4%) for some variety.  Felt realy good at the end.  Had just enough time for 3 sets of leg extensions.  Got home by 8:01.

Would have liked to run just a bit further but 6 is not too bad since this is somewhat of a taper week.

I did a little bit better on the miles today.  Actually, right where I wanted to be.  The weather was doable, and after feeling a little bit uncomfortable the first few miles, I loosened up and enjoyed the run.  Ran the last 3 miles a bit faster, but nothing crazy.  I ran from home, to the old road, then to Trinity Blvd and a loop through Trinity Oaks neighborhood and back home.

Average pace: 7:49

I might try for a shorter tempo run inside of about another 8 mile run.

I ran from home this morning, to 54 and up Starkey Blvd. and then back.  The morning started out warm and humid but in a weird way it felt kind of good at first.  Went easy the first two miles then started the tempo.

First mile went ok.  Halfway through the second mile I saw Eudair running in the opposite direction on the other side of the road, bounding through the grass and off the road and side walk.  I cut my music, waved, said hi, briefly stopping, then started back up again.   I never know where Eudair is going to show up.  I can go months without seeing her anywhere, then she can show up on any road at any time.  She's one of my original running mentors who really taught me how to push when it is hard.  Finished the second mile and then turned around.   The heat was less enjoyable now but I was holding the pace and picked it up by a few seconds for the second half of the tempo.

Splits: 6:52, 6:54, 6:47, 6:45

Realized that it was very hot at this point, temp was 80 with about 90 % humidity.  Glad I didn't push too hard but did a good solid effort for the conditions, maybe worth a 6:30 average on a nice cool and dry morning?

Stopped running and walked for about a minute, started back slowly until getting back into an easy pace.  Ended up picking up the pace and doing the last mile in 7:15.

Average pace: 7:31

I ran with Jenny this morning.  The weather was a little bit nicer than yesterday and it was great having someone to run with.  We ran along one of her favorite t-shaped routes, referred to as "trouts".  There are water fountains along the way so you don't have to carry anything extra.  We ran a little bit onto the golf course path because it looked nice from a distance, but turned out to be not so great.  We'll stick to the road and sidewalks from now on.

Overall, the run was very nice, the pace felt nice and easy but not too slow.

This was the hardest run I have ever done.  This race is advertised as the highest fully paved marathon in the world.  The highest I had ever run was Moab at 4,000 feet back in March.

I knew it was going to be hard based on the course descriptions and what other people had written, but I didn't know exactly what "hard" meant.  I had looked on a pace calculator, which said 3:17 at sea level was equal to 3:33 at 7,500 feet.  Add some time for hills, but how much time?  How much time for unknowns.  I would find that out.

We arrived in Denver yesterday and drove to Granby, to meet Jenny's parents at the condo they were renting.  Their condo was at 8,400 feet, and I could definitely feel it as I was unloading the car and walking up the steps.   I drank lots of water to help with the adjustment and we found a nice local restaurant and had some pasta.   Jenny, her mom, and sister were going to run the 10K.

We woke up at 3:30, left just after 4:00, and arrived in Estes Park at 6:00, but it felt later, since I was still on Florida time.   The drive across Trail Ridge road was spectacular.  Saw tons (literally) of Elk and a few deer.  Climbed up over the tree line and back down.  We lucked out on the weather because the park ranger told us that last week they had to close down the road a few of the nights for snow.   But, the drive went perfect, so far so good.

I had a plan, which was to try and go out at about an 8:00 pace, and see how I felt.  Go slower up the hills if I needed to, and maybe pick up some speed down hill.

Mile 1 - 8:22

Mile 2 - 7:48

The plans quickly changed.   After just 0.11 miles I was in a slight panic mode, feeling like I wasn't getting enough oxygen.  Fortunately, that subsided somewhat, we hit the first down hill and my pace picked up.  After 2 miles, I was close to an 8:00 pace, maybe this wouldn't be so bad after all.   Just before mile 2, I was running next to a woman, she was running pretty strong and looked like she knew what she was doing.  Another woman on a bike pulled up to her and told her that she was the first place female and so would be following her the entire race, which I thought was a nice touch.

Mile 3 - 8:40 + :18 Garmin adjust

Mile 4 - 9:24

Mile 5 - 9:37+ :20 Garmin adjust

Mile 6 - 9:48