The Long Run

Start of the new year.  Nice morning for a running, slept in just a little bit (6:30) and ran with Jenny for a very pleasant 8 miles.  Not too much to report, just did then run and enjoyed it.

Average pace: 8:43

Chilly morning in Starkey park.  It felt a lot colder than it really was (about 39°).  Started running about 6:20 initially with Mike and Eric.  They were just doing 8 miles so I ran 4 miles out with them, stopped for water and then the next group caught up with us.  Got going again with Raj, Tim, John, Derek, David and Keisha.  David and Keisha turned back after one more mile out.

The rest of us continued on, we were running at about an 8:00 average on the way out.  Tim, John and I turned around at the 7 mile point as Raj and Derek went further out so they could get a total of 18 miles.

Average pace: 7:42

Picked it up a bit for the return trip, mostly doing 7:30's with the last mile at 6:45.  Was feeling nice and warmed up by the end of the run, but quickly felt cold at the social hour.  It was good to catch up with Eric and hear about his fast marathon in Jacksonville and wish Mike and David good luck at Disney marathon in one week.

Monday morning showed up a little too quick.  I had the alarm set for 6:00, but woke up at 5:00.  Thought about just getting up but then hoped I'd fall back asleep, but didn't.  Fortunately things turned around and the run went pretty good.  This morning was the coldest morning so far this year, but that was ok since I was going to do half of the run inside on the treadmill.

Went to the Y and did my usual warm up routines and got onto a treadmill for 4.55 miles @ about 8:10 average pace before heading outside.

Two shirts, hat, and gloves did the trick to keep me warm enough.  Was able to get into a decent pace right away and then picked things up for the last two miles.  Total of 5.05 miles outside.

Average pace (outside): 7:22

Cold snap continues here in Florida, but I know it could be worse.  Also, it was good to have someone to run with this morning to get motivated to get out there and run.  Ran with Jenny around the usual neighborhood routes. Wasn't too bad after the first two miles, feeling warmed up except when the wind hit.  Our pace was a bit faster than usual - wanting to get back inside as soon as possible.  We ran together just over 8 miles then I went a little bit farther to make it over 9 miles for me.

Average pace: 8:20

Met up with Raj, Tim, Derek, and Dougie at the Y this morning and headed over to the track next door at the high school.  Warmed up with 1.5 miles easy.  Goal at the track was 3 X 1600 @ 6:07 each.  I felt a bit stiff and cold even after the warm up so I wasn't sure if I'd make my goals time wise but I was determined to at least put the effort in.

It had been a while since I had any company for repeats.  It was really nice to have some others along.  First repeat wasn't too bad, there was hope.

On the next repeat I thought I was doing better but it ended up being exactly the same as the first.  On the third repeat I felt like I was losing some of my intensity and I tried my best to kick it up a bit and try and finish the third one just a little bit faster, but again it was exactly the same.  So overall it ended up better than what I thought it would be at the start.

6:07, 6:07, 6:07

Finished off with some easy miles come up with 8 miles total for the morning.

Ran with two Jenny's this morning.  Jenny and I left from our house and started around the neighborhood and ran with the other Jenny for a bit over two miles before she headed back, while Jenny and I continued on.  I wore two long sleeve shirts and finally almost felt overdressed (at least my top did).  Ran at a pretty good and even pace and passed the run quickly.  I ran with Jenny for a little over 8 miles, then did one more mile by myself.  Continued cold here, but I might be getting used to it.  I might not be able to handle the warm weather when it comes back.

Average pace: 8:37

Falling behind again! (said I wasn't going to do that).  At least it is just with the blog and not the actual running.  We had a one day break from the 30's, pleasantly surprised with low 40's , I'll take it.  Jenny and I ran together.  Just a standard route easy run through the nearby neighborhoods.

Average pace: 8:35

Mental toughness day.  Showed up at Starkey just after 6:30.  Just missed Keith, Jorge, and Bob, but was there just as Eric showed up.  It was about 34° with a very light rain.  Eric and I got going and my core felt warmed up after 2 miles.  It was really pushing it today to wear shorts.  Eric turned back after two and I continued on.  Ran into Keith, Bob, and Jorge close to the 4 mile point.  Talked to them for a few seconds.  Keith asked if I had just had some dental work, no, my face was just numb, but I sure must have sounded and looked like I couldn't talk.

Took a gel at 4 miles.  The cooler was out of cups so I had to improvise.  Went on further and stopped briefly at the 5.5 mile stop and grabbed a paper cup and stuck it in my pocket so I'd have one. 

It was quite a peaceful morning, no one else out on the trail at all after seeing my friends.  I saw at least 5 deer, and they didn't just dart across the trail.  They ran on the trail in front of me and zigzagged for a while.  The rain never got bad enough to soak me, it didn't even penetrate my clothing.  A few times I would catch the rain with my tongue, and one time I caught a piece of ice!!  (that's not supposed to happen here - although I heard that less than 2 hours north of here there was some snow).

Picked it up the last 5 miles, with the final 3 miles faster than 7:00 pace.

Average pace: 7:32

I got back to the parking lot and it was completely empty.  First time I have ever seen this.  I missed out on the coffe and breakfast breads.  After a few minutes, Joe M. pulled into the parking lot.  He also had 16 miles to do but had seen no reason not to wait until 9:00 - not a bad idea.

Monday morning inside/outside run.  I thought about possibly doing the whole run inside but it just seemed like too much treadmill on a day when it wasn't that bad outside.  Went to the Y, warmed up on the bike for 10 minutes, then did 4.22 miles on the treadmill at about 8:10 average pace.  I had brought long running pants and two long sleeve shirts.  Decided to just stick with shorts even though it was 28°.

The running outside actually felt pretty good.  I was warmed up from the treadmill and must have had on just the right amount of clothes.  

Outside average pace: 7:35

Ran with Jenny this morning.  Bundled up with 3 shirts, and felt comfortable.  Still chilly, but overall it was a good run.  We did 7.5 miles together, then I finished off with one more loop around the neighborhood.

Average pace: 8:21

I think today is supposed to be the last cold morning for a while.  Set out from my house, wearing a thick sweatshirt which I planned on stashing after 1 mile, hoping that I'd be warmed up by then.  Headed over to Starkey Blvd for my tempo run, which is a two mile warm up to get there.

Goal today was 5 miles @ 6:36 pace, I didn't quite make that pace for all of the miles, but I came pretty close.  Calves and ankles felt stiff.  For the first mile I was feeling pretty good, 2nd mile was a bit tougher, then miles 3 and 4 felt challenging.  I thought I was picking up some speed in the 4th mile but it wasn't quite enough.  Finally for the last mile, I must have felt warmed up enough to get moving and ended up on a positive note.

Splits were: 6:35, 6:37, 6:45, 6:40, 6:27

Weather was back to how it normally is for this time of year.  Nice, in the 40's this morning.  Going to warm up a little more in the next few days.  I ran with Jenny this morning and she was going to do 6 X 400 with 400 jogs  as well as warm up and cool down.  Her goal was a 6:35 pace.  There was a time when Jenny's speed work was still a fairly comfortable pace for me, that time has past.  The 400's made the run go by pretty quickly.  I may not continue to do her speed work with her since I usually do mine on Wednesdays and usually don't want to do two hard runs in a row.  But, at least it worked out pretty well today.

We ended up running together for a total of 7 miles, then I went on to get 1 more mile in for the morning.

Average pace: 8:53

Best weather in quite some time.  I think it was mid 40's.  Ran by myself, easy pace for a good part of it and a couple of fast miles towards the end.  The slower miles weren't too slow, it was nice not to have to slog through a slow warm up.

Average pace: 7:45

This morning was warm, almost too warm, but still nice.  Arrived in Starkey park at 6:15 and was going to set out with a small group but I was a little bit slow in getting started and ended up running alone for about 5 miles.  I had some trouble getting myself into a good pace.  Left ankle was feeling tight, not painful, just tight.  Stopped a couple of times to try and stretch it out (it felt like a tight piano wire running from my shin to my foot on the left side).

After about 4 miles was starting to feel better and finally got moving faster.  Just after 5 miles caught up with Raj.  Much more pleasant running with someone else.  Kept going at a good relaxed pace out to nine miles out before turning around.  Sometime near the turnaround I saw that I had averaged 8:26.  Stopped at the water stop just before getting back into Starkey Park.  Saw Eudair there and we talked her into running back with us.  I started to pick it up a little bit and Raj insisted that I go ahead.  Since I was finally running better I took him up on the offer.  Raj and Eudair stuck together.

For the last 6 miles I kept a good pace mainly between 6:50 and 7:00 with the last mile at 6:34.

Average pace: 7:51

Chatted with a bunch of the runners at the social hour for a bit and got to see everyone's various Disney marathon medals from last weekend.

9.07 @ 8:38 Easy miles
Ran with Raj and Jenny (not my wife) for part of the run.
Met at the Y and ran the horse farm route (we call it that
even though the horses are no longer there).
Nice morning for a run, no rain, no heat, no freezing cold,
just nice and cool.

Later in the morning I did the push-up challenge against
the Wii trainer.  I had just one more level to complete
and I thought it would be just 60 push-ups.  It kept
going and going and I finally quit at 89, not knowing
how much longer it was going to go on.  I'm guessing it
is 100 so I'll try again in a few days with that in mind.
They are kind of tough since they are slower and more
controlled with a slow cadence.

Went bowling in the afternoon with the family and one of Andy's
friends.  Bowled two games, pretty fun! Not quite running
but it is still moving.

Later that evening did an Inflict workout for the first time
in a while.

Ran with Jenny this morning, 7.53 @ 8:34 pace
Cooler this morning and foggy, the damp air made it seem colder
than it was.  Started out slowly and ran evenly for most of
the run, then picked it up for the last 1.5 miles to about 7:45 pace.

Catching up on blog today (Wednesday), tried to last night but there seemed to be some technical difficulties which are now fixed.

Ran with Jenny this morning.  About the same temperature as yesterday, but without the bone-chilling fog, so much much nicer.  Overall easy run with a nice steady pace throughout the run, a little bit faster than yesterday.

 Average pace: 8:40

Only 7 miles today.  This is a cut back week although I'll be doing 1/2 marathon on Saturday with 2 mile warm up so it will still be a pretty good week for miles.

Finally caught up on the blog!

Ran with Jenny this morning and did her 400 repeats which she had on her schedule.  This worked out well since I did not have any other speed work this week.  The run went pretty well.  Goal was to do 8 x 400 @ 6:35 pace.  I ran some of them a little bit faster and some right around the goal pace to get myself ready for the race on Saturday.

We did a 2 mile warm up first and then enough cool down to get us back home. 

It was fairly warm this morning, back to tank top weather.

Average pace: 8:37

It was raining a bit this morning, so Jenny said she would do her run later and I headed off to the Y.  Warmed up on the bike and did some stretching and then got onto a treadmill.  Left shin felt tight for a while, not painful just tight, loosened up after a bit.  Did 3.25 miles on the treadmill at about an 8:15 pace.

Headed outside where it was pretty nice out, just a little bit of post rain mist which soon cleared up.  I didn't have my Garmin and was just going to run a 3 mile loop that I usually ran on.  However, when I arrived at a place where there was some construction, I was not able to run past it and instead had to backtrack and follow the marked detour, added just a little bit extra.  Ran for 27:51 and guessed at about an 8:10 pace so I'll count that as 3.4 miles.

Had a great time at the race, didn't get a PR but did put in a good effort and was able to hold things together.  Weather was very nice, except for a little bit of wind.  Race started just as it was starting to get light out.  We arrived early enough that I was able to get in a pretty good two mile warm up.  Before the race, Chris Lauber, the race director told everyone to enjoy the views while up on the bridges.  

 Race started right on time and we were off.  My plan was to make sure and get the first mile in under 7:00 (which would bring us to the top of the first bridge), then try and get to a 6:30 pace going down the bridge and hang on with 6:30's for the rest of the race.  First mile went well and it almost felt easy for a short time.  Made it to the top of the bridge with a 6:43 first mile (although the garmin mile was a little short of the marker, I'd catch it up next mile if it was still off).  Took in the view at the top before heading down.  Got onto a nice pace and made the second mile in 6:27, but still off with the mile marker, another 9 seconds to catch up.

Next mile was flat but I was having some difficulty getting to the pace I wanted.

The 4th mile included the first time over the Sand Key bridge, it was a little harder than I remembered, slowed down a lot more than I wanted to, and then tried to make it up on the way down but ended up with 7:01 pace.  Just after the bridge, at about 4.5 miles was the aid station manned by my running group, the Suncoast Striders, they were especially helpful and really lifted my spirits and helped me get back on track to get a 6:39 pace.  I felt hopeful now.

Next mile and a half was a meandering route through Sand Key park before going back on the main road.  Next few miles were pretty good.  Felt a slight morale boost at the turnaround (about 7.5 miles), but also felt some wind.

Mile 9 I seemed to slip a little bit off pace (6:58), then had another boost as I went past the Striders water stop before having to ascend up Sand Key bridge one more time.  Another tough run up the bridge, this time really getting hit by some wind, tried to make up some more time on the way down but managed only 7:12, made sure to enjoy the view again, it looked like it was going to be a nice day out, could see out into the Gulf and across the intra-coastal waterway.

Fortunately mile 11 went pretty well and I managed 6:44, so I wasn't done yet.  I looked at my total time and new I still had a chance at getting under 1:30.  I kept on looking for the Clearwater bridge because I thought I'd be able to see it from a distance.  Just as I saw the mile 12 sign I saw the bridge.  It looked taller now.  I was excited to get up to the top because then it was all down hill from there.  Going up it was tough, more wind, I tried not to let my pace go slower than 7:30.  Finally hit the top and now it was time to make back some time.  Picked up some speed and ran down the helix as best I could then onto the straight part.  At the bottom of the bridge I could hear some one coming up behind me.  I surged a bit and thought I might hold him off, but then he surged again and this time I didn't match it.   I got passed one last time.  Ran the last 0.1 under 6:00 pace.  As I approached the clock I could see I was going to make it, and I did, with 1:29:52 on the clock (1:29:48 chip time).

Splits: 6:43, 6:27 (+:09 adjust), 6:44, 7:01, 6:39 (+:08), 6:41 (+:09), 6:47,

6:44, 6:58, 7:12, 6:44, 6:58, 6:52, 0:54 (0.15 @ 5:56)

My son cut off my chip for me (both boys came out to cheer us on and ended up helping out at the finish line with chips and medals). 

Went back to the bottom of the bridge and cheered on Jenny as she came in with another big PR for her of 1:44:40 (4 minute PR!).

Chris introduced himself to me and we chatted a bit, nice to finally meet him.  Ended up with second place for my age group.

It was a lot of fun with the racing, seeing friends, Jenny's PR and seeing the kids do their first race volunteering.  Ended up with nice weather also.

Felt slow and clunky this morning, but at least I was able to still get my run in for the most part (was supposed to do 9 but bargained with myself to at least get 8 done).

Went to the Y, warmed up on the bike then got onto the treadmill.  Did 3.25 miles at about an 8:40 average pace then headed outside.

 It was nice and cool this morning.  The roads were wet from the rain but the sky was clearing.  Outside portion went a lot better and I was feeling a good bit looser by the time I was done.  Finished another 5.32 miles, average pace 7:58

Accidentally used Jenny's garmin this morning, but they are identical so I guess it doesn't really matter too much :)

I felt much less sore this morning than yesterday, and therefore at least 75% less clunky.  It also helped that for some odd reason I woke up extra happy this morning (not sure why but I'll take it).  Ran with Jenny, nice cool, dry morning.  We ran 6 miles together at an easy pace (maybe about 8:45 average), then did two miles together about 7:45 pace.  I did one more mile at 7:09 pace with a short cool down at the end.

Average pace: 8:21

Went into the (unheated) pool afterward up to my waist for one or two minutes, nice and refreshing.

I was determined to meet my goals on this morning's run, and with a lot of effort I ended up coming pretty close.  I kept telling myself I was going to do it but a small voice kept on saying I was missing something.  The net result was that I was slower by 2 seconds per mile than my goal for the 6 mile tempo, so from that perspective it's pretty much the same.

Goal: 6 @ 6:32 pace

 The pattern was similar to last time (2 weeks ago for 5 miles), first mile was good, I slowly got onto pace and ended up just one second off.  Second mile was better at 6:30.   Sometime around then my iPod battery died, so no more music, time to just run!  3rd mile saw my pace slipping a bit, I struggled and ended up with 6:39.  This brought me to the turn around, pace really started to slip.  I was over 7:00 for a bit, clawed my way into the 6:50's, and gave it my all to get to 6:45.  I was trying really hard just to let things start flowing.  5th mile was starting out poorly, but I was starting to improve.  Saw Keisha heading the other direction and said hi, then saw another runner, things improved and I made mile 5 in 6:35.

Here is where I start to feel that a lot of the problem was mental.  I thought back to how I have done this pace before and sometimes faster, but maybe I forgot how hard it was and thought I wouldn't have to work as hard this time, which is wrong, on a hard day you need to remember what hard is and deal with it.  I soon found myself on pace and then faster than goal pace, I could make up a little bit of the lost time, last mile in 6:21.

Splits: 6:33, 6:30, 6:39, 6:45, 6:35, 6:21

Recovered and ran home at an easy pace.

Overall average pace: 7:28

Another nice and cool morning.  Ran with Jenny for most of the run.  She was doing 400's this morning and I had decided last time that this is not such a good idea for me on the day after my speed work.  So, instead we played leap frog.  She'd take off, and then I'd catch up some time during her recovery, get ahead of her a little bit then she'd pass me again.  Run went by pretty quickly and she made her goals (6 x 400m @ 6:35 pace).

Then I ran with her on the cool down for another 2 miles (total at this point was a little bit over 7).  She headed back home and I did one more lap around the neighborhood where I picked it up a bit with about a 7:10 average for the last 2.

Average: 8:16

I jumped into the pool, it was very cold! (don't have the heater turned on).  This past Saturday, as I was dipping part of my legs in the pool, my youngest son jumped into the frigid water and swam a couple of laps, I said "you sure are one tough dude!", so I'm trying to see if I can keep up.

7.74 miles, Average pace: 7:59

Ran by myself this morning on another nice cool and pleasant morning (thankful for each day that this streak continues).  About a mile and a half into the run my phone beeped.  I get very few text messages so I slowed down to look at the screen, nothing urgent, so I continued on.  Unfortunately it took me a little bit of time to get back into a rhythm, but not too long.  Had some twinges in my upper hamstring on my right side (ok, a little higher than the hamstring actually).  I don't often get pains there.  I'll just have to watch it a bit.

Overall, the run went well and I picked it up a bit for the final mile.

I was a little ahead of plan for miles this week, so I didn't have to do 9 miles today, still slightly ahead for the week with less than 9 today.

Big 20 mile run tomorrow, and also my last chance this weekend to get the early registration price and no online fee by registering at Sports Authority for the Gasparilla marathon, just one month away now!

Great 20 mile run in Starkey Park with Raj and Eudair.  Weather was perfect, low 60's, cloudy (it rained later that morning, so lucky to miss it).  Met up about 6:15, warmed up a little bit and then got going.  Started out with Raj, Eudair, and Derek.  Derek was with us for about 4 miles.  I brought my Flip video camera with me and took about 9 minutes worth of video (but it was very shaky, I'll have to see if I can fix it up).

Went out to the end of the Starkey park bike trail, then headed north onto the Suncoast parkway trail, until we reached 10 miles.  Turned around and then felt the wind right away.  It seems you hardly ever notice the wind at your back, just when you turn around.  Wasn't too bad, and it was only directly at us until we turned back onto the Starkey park trail, then it was a bit calmer.

I went ahead by myself with about 5 miles left, then really picked it up for the last two miles with 6:45 and 6:34.  Hadn't done a 20 mile run in a while so it was good to finish this and feel good at the end.

Average pace: 8:06

Missed out on the social hour but grabbed some leftovers as David was packing up.

Later in the evening I took another shot at the Wii push-up challenge.  This time I was prepared and did all 100 push-ups.  It was pretty hard because you have to do them slowly according to the whistle, down, back up, pause, repeat.

Went to the Y this morning for my Monday morning routine.  Warmed on the bike for 10 minutes, did two sets of crunches on the ball and some light stretching.  Got onto a treadmill to start my running week.  Took me a little while to warm up then the running felt pretty comfortable.  Did 4.31 miles at about an 8:20 pace.

Headed outside where it was cloudy and slightly misty, put on my long sleeve shirt over the sleeveless one I was wearing which seemed to do the trick.  Ran across the street to the Trinity Oaks neighborhood where I usually run on Mondays after the treadmill.  Everything was going according to plan.  On the return trip I saw a woman that I often see out walking around carrying a bag and a stick with a claw on the end to pick up trash with.  Said hi to her and was thinking how nice it was that she is out so often picking up trash.   Shortly after that I realized I had missed the turn I meant to take and had added some distance onto my run ( I had meant to do just 11 miles, oh well).

Average pace: 7:49

Ran with Jenny this morning.  Back to warm weather for one morning, about 64 degrees at the start.  We ran together for 7.5 miles with most of them between 8:30 and 9:00 and the last one just under 8:00 pace.  Then I did 2.5 miles by myself to bring the total up just over 10 miles.  Felt ok but not quite super charged so was glad that this was just supposed to be a relaxed run.

Average pace: 8:26

PM - did a beginner Inflict workout.  Towards the end of the run this morning I had to pick something up I had dropped and had a really hard time bending down because I had tightened up so much.  I'm in need of some cross training so this was a good start.  Going to try for 2 times of Inflict and 2 times a week doing about 15 minutes of yoga.

Good track workout.  Nice to have Raj along for company.  Warmed up with 3 easy miles, also one of Raj's friends ran with us for this part.  We ran about a 9ish pace.  Nice cool weather (just above 50 degrees).

Headed over to the track and got started.  Goal was 4 x 1600 @ 6:00 each.  Somewhat daunting because last time was 3 x 1600 @ 6:07 and I just barely made each one.  On the other hand I have done this before (back in the fall before getting injured).

On the first repeat I forgot to start my watch and didn't notice until the first lap around the track.  Started the watch and figured I would average what I got for the final 3 laps.   My pace was not looking good at first and I had trouble going faster than 6:30 but I slowly seemed to get a little faster.  Time for last 3 laps was 4:35.  Raj was behind me and thought it looked like I finished at about 6:05, which was great considering how bad it was looking at first.

Next repeat went very well, finished in 5:57, last two also were good with 6:00, and 6:01.   Pushed really hard on the final one and thought I would make it.

Cooled down afterward with about 1.5 miles of easy running.  Average was very close to the hoped for 6:00 time.  Very happy to get one under 6:00 and to finish all 4 of them faster than the ones I did last month when I just did 3 repeats instead of 4.

Part of the credit for this morning's success goes to Jenny and the heating pad that she made for me.  I had never heard of making a heating pad, I had envisioned buying one that you plug in.  This is basically a small pillow filled with dry rice and buckwheat groats.  You microwave it for about 3 or 4 minutes and it's good for about 10 minutes worth of heat.  It weighs around 5 pounds so it is heavy enough to apply a nice even pressure.   

Last night, I used this on the upper hamstring area that had been bugging me and it helped out quite a bit!!

Ran with Jenny for part of my run this morning.  She had to do only about 6 this morning.   So, we ran together for about 5.5 miles, then I turned back to run where we had just come from rather than heading back to the house and looping around our neighborhood.  It was a quite pleasant morning out.  I had some shin tightness in my left leg for about the first 4 or 5 miles, it was being kind of stubborn this morning.  Felt better after a while and felt the best on the last two miles.

Average pace: 8:18

Ran by myself this morning around the usual neighborhood and golf course routes.  It was pleasantly warm (actually felt a little hot towards the end), with a steady wind blowing.  Took me a little while to wake up.  I tried starting and stopping, speeding up, strides, but I just needed some time and miles.  Went from 9:30'ish first mile and gradually increased to 8:30's.

I recently got tired of trying to make playlists for my iPod shuffle, and instead told itunes to just fill it with random music.   So, with a little bit over 3 miles left to go, a track from Motion Traxx, which I had downloaded a while ago (it was fee) came up and I decided why not try it.  It was a music mix set to be at 182 bpm.  I didn't believe any of this would work and  I would get tired of it.  But it actually kind of worked.  Before I knew it I had sped up without thinking about it.  Last 3 miles were 7:03, 6:49, and 6:39.  Hadn't planned on going that fast, but it was only 3 miles so it didn't seem too far off plan.

Cooled down for just a little bit after that and was back at my front door.

Average pace: 7:59

Wore new shoes today, might have been part of the problem but I don't think that is likely.

Went to Starkey park and started out with Raj, Keith, and Jorge.  Keith and Jorge were just doing 10 or 11 miles so it was just Raj and I past 5.5 miles.  Weather was great, on the cool side but very comfortable for running.  Felt pretty good from the start.  I did not get the shin tightness I had been getting for the past few weeks, hopefully I'm over it now.

We took it pretty easy on the way out and had averaged about 8:25 pace for the first 8 miles.  Turned around and picked up the pace as we got closer.  I pulled ahead a bit for the last 3.5 miles, with the final 2 miles under 7 minute pace.  I had a few worrisome twinges in my hamstring but they were somewhat isolated and never got too bad.

Average pace: 7:51

Saw all my friends at the social hour, including Dan who I hadn't seen for quite some time now.  Didn't stick around too long since the nice cool weather great for running in was not as good for standing around in!

PM - did 14 minute Wii Fit yoga routine

I was supposed to just do 10 miles this morning, and I usually run alone on Monday mornings, splitting up the miles between treadmill and the road.  But Raj had texted me the night before asking if I wanted to run 11 miles with him.  I figured I might as well start the week off ahead and I usually try not to pass up a chance to run with someone else.

Arrived at the Y just after 6:00.  I went inside and warmed up for 5 minutes on the elliptical before heading outside.  We started pretty much on time around 6:15.  It was right at 40 degrees this morning and I was wishing I had brought a hat with me.  A little cold at first, but warmed up some while running.   The running felt pretty comfortable, except for a few isolated hamstring twinges here and there after mile 4.

We were not able to get around the construction area so we had to turn back and take the detour which meant we ran a little bit farther than the planned 11 miles.

Average pace: 8:02

10.08 miles @ 8:11

I ran with Jenny this morning around the neighborhood and golf course.  She had a 3 mile tempo run on her scheduler at 7:35 pace.  We warmed up with 2 easy miles, then did the tempo portion.  Our garmins were off a bit so I thought I was right on pace but hers was showing a faster pace.  Either way she made her goal (or was slightly faster).  She was then supposed to do just 2 miles cool down but ran 3 more with me, meaning I only had 2 miles left to do by myself.

Weather was a perfect 50° with no wind, rain, or anything else bad.

PM - did beginner Inflict workout

Goal for this morning was 7 miles @ 6:36 pace plus warm up and cool down. 

I was supposed to meet Raj at 6:00 by the neighborhood gate, but he sent me a text saying he couldn't make it, so I slept in until 6:00.  I could hear the wind blowing pretty hard outside.  Got myself ready, headed outside and immediately walked back in the door and put on a hat.  Stepped outside again and immediately turned around, went inside and put on some gloves.  Although it was 45 degrees outside which isn't so bad, the wind was just cutting right through me.

Well, have to start the run eventually, so finally got moving.  Warmed up with two easy miles, 9 something for the first mile then 8:45ish the next mile.  Thinking to myself now how can I expect to run 6:36 miles in this wind?  On top of that I wasn't feeling so well.  Shin was fine today and so was the hamstring, but I had a heaviness in my chest.

Started the tempo portion, heading north on Starkey Blvd. Wind was from the North-NorthWest at 14-20 mph.   It didn't feel good.  I stopped after .4 miles and thought about scrapping it.  But I still had to do the miles and there was no guarantee that tomorrow would be any better, so I put it out of my head and quickly started again.

First mile was nearly on pace, second I had slipped a few seconds.  The third mile was the slowest at 6:57.  At mile 3 I turned right onto a side street and my pace immediately picked up.  The wind had been a huge part of the problem.  Turned around after another 1/2 mile and was back in the wind again, but knew if I held on for another half mile, I'd make my turn, and be heading south down Starkey Blvd with the wind at my back.

And that is what happened! Last 3 miles were 6:33, 6:36, and 6:15.  I finally felt good, like a completely different person than the one that started the run.

Splits recap: 6:37, 6:42, 6:57, 6:43, 6:33, 6:36, 6:15

Average tempo run pace, just under 6:38 

Two mile return trip back home with the first one at 8:30ish and the last mile at 7:07

Average pace: 7:16

PM - did 14 minute yoga routine on Wii Fit, not much but better than nothing.

Colder but not as windy as yesterday, so a bit nicer overall. Ran with Jenny this morning and did most of her speed work alongside her.  She was doing 8 x 600m @ 7:00 pace, odd distance I know, but why not?  I did the first 6 repeats with her and then I detoured to a water fountain and took a gel.  Caught up to her eventually just as she was finishing her last repeat.  We headed back home together, then I did another 1/2 mile to make it over 9 for the day.

Average pace: 8:23

I felt good overall, no shin problems, no heaviness anywhere, but a few hamstring twinges which I thought had gone away because they were absent yesterday.

I'm a little bit ahead on miles for the week so even if I just do 9 tomorrow, I still be a little ahead.

With threats of rain this morning I had been thinking about heading to the Y for the treadmill.  But, it looked like it would hold off.  I don't mind the rain especially if I can at least start out and get warmed up before getting rained on.  Jenny came along, also.  She had been thinking about doing her run after the kids went to school.  

It worked out pretty well.  Just a few drops fell on us early on then it held off for the rest of the rain.  It was a few degrees warmer than yesterday, nice.

We ran together about 5 and a half miles before she was heading home.  I turned around for a bit then headed back myself.

Average pace: 8:20

Feeling pretty good this week, which is my last big week for miles before the marathon at the end of this month.  Next two weeks will be cutbacks.  20 mile run tomorrow.

Met up with Raj and Derek this morning at a spot about 2 miles from the start of the Pinellas trail.  We had decided this would be a good week for a change of scenery from Starkey Park.  Got going about 6:15.  It was mid 40's and a bit windy from the North.  I brought gloves with me but accidentally had picked up two left hands.

We went out nice and easy while running in the dark.  The first couple of miles seemed to fly by.  The trail headed north for a short bit then crossed under US 19 by way of an underpass that looked kind of like a tunnel.  We approached Tarpon Springs and ran through it past the various shops and restaurants that were closed.  The trail went behind the hospital and then ran through a more secluded wooded area.  We passed behind the Primate Sanctuary (but didn't see any of the chimps out, although we could smell them).

At around 7.75 miles we came to Wall Springs park where we stopped for a quick pit stop and I found a fountain to top off a water bottle.  Continuing on, we made it into Palm Harbor and were near the entrance of Pop Stansell park at the 10 mile mark.

We turned around and then had the wind to deal with.  We picked it up for a bit and were pushing a 7:30 pace when we got back to Wall Springs park.  Stopped there for a brief stretch break and to look at the old bathing springs.  We could see some fish swimming in the spring.

Got moving again.  Wind was a little bit lighter now.  At about 4.5 miles left to go we had spread out a bit.  Raj told me to go ahead, so I picked it up a bit and finished that mile under 8:00.  With 4 miles left to go, I had just gotten into a good groove and was now heading east, so no longer into the wind.  Ran past the things that were too dark to see when we started out like the house on the corner with big solar panels and lots of white geese and some chickens.  The final mile finished up on pretty good uphill, followed by a short down hill.  Finished the last 4 miles under 7:00 minute pace with the final mile at 6:34.

Average pace: 7:57

I went to the Y this morning even though I was only doing 5 miles, it was a little bit cold outside and I wanted to get some good warm up and stretching before the run.  I felt a little bit tight but loosened up after a bit.

Average pace: 8:10

Cutting back a bit on miles this week and next, but one more kind of hard run on Wednesday (5 @ 6:29 plus warm up and cool down), the pace is going to be hard but 5 miles is more manageable than 7 or 8.

I had to catch a flight this morning, so I woke up a bit earlier than usual (5:00).  Fortunately I was only running 5 miles, otherwise I would have needed to get up earlier.

I didn't feel much like running, cold and windy and I had a long day ahead of me.  However, as usual, and fortunately I was glad that I did the job and got the run done.

Average pace: 8:30

For the first time in a few tries now, I made all my splits under my goal time for a tempo run.

Goal was 5 @ 6:29

Warmed up with 2 easy miles to get to Starkey Blvd.  A little bit of wind, but less than last time, temp somewhere in the low 40's.  Got going on the tempo portion, determined to give it my all and hoping to get the job done.

Splits were: 6:21, 6:24, 6:29, 6:26, 6:26

Hopefully this means I'm ready now.  I was a bit worried about this one.  Under 6:30 seems daunting.  Also, I had a full day of travel yesterday, up and back to Atlanta in the same day where I was able to see a few snow flakes falling.

P.M. - did the Inflict workout that I should have done on Tuesday.

I ran with Jenny this morning.  She had to do 6 X 800 @ 7:00 pace.  I figured this would be good for me to practice the 7:00 pace along with her.  Run went well.  As usual she made all of her times (and slightly faster on each repeat).  I tried to practice running smooth and relaxed while doing  the pace.  Not sure how well I did with that but, not bad I suppose.

Temperatures continue to be below normal but maybe I'm getting used to it now.

 My right quad was a bit sore later in the morning but improved throughout the day.  Need to remind myself to be more careful on the day after a speed or tempo run.  I don't think I messed anything up this time.

Just 5 miles by myself this morning.  It was a similar run to Tuesday but felt much better.  I felt consistent and mostly relaxed throughout the run. 

Average pace: 7:55

I finished my run pretty early which was nice.  Needed to get home and wrap presents for Jenny's birthday today.  Happy Birthday Jenny!

Great morning run with perfect running temps (right at 50 degrees).  There was a surprise visit from my running buddy Dixie who I haven't seen in months now.  A nice sized group of us started out together and ran out to 5 miles.  We turned around and then ran into David, Keisha, and Dougie.  It was great running with a bunch of people who I don't always get to see.  Also ran with Raj.  We were all together up until two miles left, when I picked it up a bit.

Average pace: 7:50

It was nice to be done early enough that everyone wasn't packing up and leaving already when I was at the social hour.

I think I'm feeling ready now.  Probably as physically prepared as I am going to be, just need to prepare mentally some more!

Almost forgot to blog this run.  It's taper week and I'm trying to follow the plan in Smartcoach.  I usually modify it and run a few more times than it calls for.  So, I didn't run on Monday.  There was only 4 on the schedule for Tuesday and no run on Wednesday. 

 I ran with Jenny for part of her tempo run.  We warmed up with 2 easy miles, then she started her tempo portion (3.5 @ 7:35).  I ran two miles with her and then headed back towards home.  I was going to just try and run between 7:00 and 7:10, but I got a little bit faster and did the last mile at about a 6:50 pace.

Average pace: 7:52

Weather was actually kind of warm compared to what we had been having.  It was back to sleeveless shirt weather (62 degrees), but it is supposed to cool down some more soon.

One last tempo run before the marathon, shorter distance.  Goal was 4 @ 6:33 plus warm up and cool down.  The temperature was similar to what is forecast for Sunday (mid 40's for the low), but hopefully it won't be as breezy.  Jenny and I warmed up together.  About a mile into the run I said out loud that I could run in this (referring to the wind).  Just then, a gust of wind came up to remind me that I should keep my mouth shut.

Felt pretty good on the warm up (about two miles), then got going on the tempo.  First mile went pretty well, except for the garbage truck pulling out in front of me.  Turned around just after the end of the first mile and was into the wind for the next mile and a half (about), so second mile was a little bit slower.  For the final mile I was running with the wind, and I was excited about finishing , so that mile was faster than the rest.

Splits were: 6:32, 6:34, 6:30, 6:19

Met back up with Jenny just as she was finishing her 800's, so we ran back home together for the cool down.

Average pace: 7:32

One more easy run for taper week.  Ran by myself around the neighborhood and felt pretty good.  Mostly ran pretty even and easy with a little bit of pickup at the end.  It was chilly again (back in the mid 30's).

Average pace: 7:42

Marathon weather is supposed to be a little bit warm with 40's to low 50's at the end (nice!), some wind from N or NNW (not as nice, since last 6 miles is north), but it shouldn't be a very strong wind (nice!).

Want to come in under 3:10 for this one.  If I'm feeling good I'd like it to be even more under 3:10 (maybe 3:03 ~ 3:05 if I'm feeling strong).

Ok, after 4 days of not waking up early and going for a run, decided that not running had worn out its welcome.  So, I needed to at least do a shorter run this morning.  Goal was to do at least 2 miles and not break anything.  It was mid 30's.  Warmed up inside first as best I could then headed outside.  I didn't feel sore or clunky.  Just went at a relaxed but not too slow pace.

Average pace: 8:11

Hopefully tomorrow's run goes well too (I'll try for a few more miles)

As promised, a few more miles today than yesterday. Went to Starkey park this morning a little bit later than usual (there at 6:30). It was cold again today, maybe the last day for a while, 36 degrees with fog making it feel colder. Joe was at the trailhead waiting, so I ran with him. A new guy, Rick (who is very fast) started out with us also.  Rick stayed with us for 1.5 miles then took off.  We kept a steady pace, with the first mile close to 9:00, the later miles in the low 8:00's, and an 8:22 overall average.

On our way out we ran into a group that had gotten there earlier.

After the run talked to some of the other people there, although it was a pretty small group today as a lot of people are either running in or specatating at the Disney Princess 1/2 marathon tomorrow.

Back to usual routines, although not back up to full mileage just yet.  Went to the Y.  Did some warm up on the bike followed by light stretching and ab crunches on the ball.  Got onto the treadmill for just over 2 miles (2.06) @ about an 8:20 average pace.

Headed outside where it was chilly but very nice (ok for short sleeves).  Ran another 3.17 miles at 7:32 average pace.  A little bit faster than planned but it didn't feel like I was overdoing it and it was short so probably ok for now.

I forgot to set the alarm last night - I think it has been years since I have done that.  Jenny poked me at 6:49, so I got moving, better late than never.  When I got outside it was sprinkling a few drops and for some reason reminded me of fall.

Run felt pretty good.  I kept the pace pretty even with the first mile at 8:45 and the last few at about 7:45 or so with an average pace of 8:04.

The rain held off and I felt a little bit warm in the long sleeves.

Feeling mostly recovered but still taking it pretty easy.

Ran with Jenny this morning.  She had 3 tempo miles (7:35 pace) to do with warm up and cool down.  Nice, cool and pleasant this morning.  I wore short sleeves, so it felt a little bit chilly for just a few minutes, then felt perfect out once warmed up.  Ran 2 miles easy for warm up, then got going on the tempo portion.

The run felt good and Jenny kept a good steady rhythm, with the last mile a little bit faster, then we went back to the easy pace for the return trip home.

Average pace: 8:15

This weekend is the 5K that she has been training for.  The kids are going to run also (they've been training, too).  I'm going to start out with the boys and stay with whomever is the slower one.  Hopefully everyone will have fun, I'm sure Jenny is going to do great.

Ran with Jenny this morning around the neighborhood.  Was about 10 degrees warmer than yesterday, cloudy, windy, and humid, but strangely enough not bad for running.  Neither one of us had any special type of run today, just basic easy miles.

Jenny said she was feeling a little bit sluggish but it didn't have any affect on our pace.  I felt pretty even throughout the run.

Shortly after we finished and were back inside, it started to rain out, so we just barely missed it!

Average pace: 8:41

Original plan was to run with Jenny this morning, about 6 miles at an easy pace.  It started raining sometime during the night and was pretty heave at times.  Still raining at 6:00 am with no signs of letting up.  So, I headed over to the Y and Jenny planned on doing her run later.  

Did some usual warm up stuff - bike, rower, stretching.

Got onto the treadmill, and for variety played around with the incline, going from 1 % up to 4%, and then down to -2% before going back to 1%.  Did that a few times and it seemed to make the run go by quicker.  Decided that getting in at least 5 miles would be ok for today.

Average pace: 7:53

Did a few sets of weights after the running then headed home.

I think I'm pretty much recovered and ready to start slowly ramping back up.

Went to the Y this morning.  Time to get used to the time change.  Warmed up on the bike, did some stretching then got onto the treadmill for 3.5 miles at about 8:00 average pace.

Headed outside for another 5 miles.  Very pleasant morning for running.  The section of road that had been under construction was finally open so I didn't have to take the detour, which was nice. Started out and a pretty comfortable pace and slowly picked it up with one mile just under 7:10.

Average pace outside: 7:28

Nice, relaxed run with Jenny this morning at an easy pace.  Unlike some years, it was not a challenge this year to adjust to daylight saving time, felt like any other morning only darker than it had been.

At the end of the run I did a few accelerations just for fun.

Average pace: 8:50

I think I spoke too soon when I said I had adjusted to daylight saving time, I think it was delayed a day.  I woke up feeling kind of out of it this morning.  Despite that, that run still went pretty well, fortunately it was just an easy no nonsense run.

 I ran with Jenny through the neighborhoods on the usual 7.5 mile route.  Easy throughout except for the dart across the main road so we could make the green light.  Just after we crossed, Jenny's garmin decided to freak out.  That's about all the excitement for the day.

Weather was perfect, cool but not cold, no rain or wind.

Average pace: 8:51

I'm going to try a couple of two mile repeats to help prepare for Sunday's half marathon.

Ran with Jenny this morning for part of the time.  Also, to get ready for this weekend's race, decided to run 2 X 2 at (goal) half marathon pace.  Nice, pleasant morning for running although there was some wind to deal with.

Warmed up with two easy miles, then got started.

First set went pretty well with miles splits of 6:31 and 6:27

Did a 0.5 mile recovery, then did the second set,

splits were: 6:38, 6:16

I was battling some wind on that first mile and was trying not to fight it too much while running into it since I would be turning soon.  Once I made the turn the wind seemed to some how follow my route, still seeming to come straight at me.  In the second mile I gradually sped up until I was done.

Met back up with Jenny and we ran back home together.

Average pace: 7:49

Nice run this morning, by myself, around the neighborhood.  Nothing too fancy.  I slept in a little bit later than usual, started running about 6:45.

Started off slow, but not too slow and gradually ended up picking up the pace.  Picked it up for the last half mile to just under 7:00 pace.

Average pace: 7:42

Did Wii yoga in the evening (about 15 minutes).  I need to get back to Inflict now that I'm getting back to regular training.

The boys were having a sleepover at my parents house, and since I was going to be racing a half marathon on Sunday, Jenny did her run today in Starkey Park, and I came along to get in some easy miles.

We started out about 6:30.  I ran with Jenny and one of her friends for 3 miles before I turned around.  Picked it up a little bit on the way back but wasn't feeling overly speedy so kept it relatively easy.

Average pace: 8:39

It was chilly at the start, but was nice for running (about 42 degrees).  We stayed around for the social hour and the nice running weather felt cold but it was still nice to catch up with friends.

1:28:43

Ran the inaugural Florida Beach Halfathon this morning.  This was the 4th race in a series put on by Florida Road Races.  This was also the soonest after a marathon that I have ever raced a half marathon.  I decided to run this race not too long ago.  When I ran the Clearwater Halfathon in January, a friend of mine said I should run this race because they were doing awards based on running at least 3 races (if you ran 4 they would drop your slowest race).  I was also hoping to try and beat my old PR which I had run on this same course back in October when it was quite a bit warmer (about 74 degrees at the start).

Jenny's friend Kathryn and her family were nice enough to give me a ride to the race which was about an hour away.  It was very nice to be able to just relax during the car ride - or at least try to relax.  I was not feeling good most of Saturday, didn't sleep too well last night, and was only feeling a little bit better by the morning.  We arrived at 6:15, exactly was planned.  Picked up my bib and chip and then warmed up.  Did just under two miles including some strides.  There was a menacingly strong wind.  I felt tired and not ready on the warm up, but I was trying not to panic.  Was just going to line up, run, and see what happened.

Race started on time, just as it was getting a little bit light out.  I didn't line up too close to the front so I had to make my way through a pretty thick crowd.  We were running into the strong head wind for most of the first mile before turning towards a trail which wound through a wooded area.  First mile in 6:51, a little bit slower than I wanted but I was at least now feeling a lot better than during the warm up.

2nd mile was on the trail and I was starting to feel good, and started to feel hopeful for this race, although I knew there was a tough stretch ahead.  2nd mile was 6:27 and 3rd mile was 6:32.

The race then went through the parking lot where we started to finish the first 5k of the race.  Then we were headed along a trail running next to the water.  At the 4th mile I struggled to get under a 7:00 (6:56), only to find my garmin was way off from the 4 mile marker (:21 seconds).  5th mile was a struggle.  I was in a small pack for a bit and was hoping to draft off of someone but the small pack quickly fell apart.  Next couple of miles were also kind of a struggle.  I saw a clock at the half way point, passed by it almost exactly when it read 45:00.  I knew I needed to pick it up if I wanted to get under 1:30 .

Turnaround for the out and back portion was at mile 8, which was my last slower mile.  Just before the turnaround I saw my running friend Pat yell out to me to hang in there.  Great to finally turn around, and except for a short time, was soon running with the wind.

Miles 9-13 were much better.  I was following a guy and started closing in on him which helped, although he eventually pulled away and I was running by myself.  There was a little bit of rain, but fortunately there was no dumping, just some sprinkles.

Last mile was 6:27, tied for fastest with mile 2.  When I turned the last corner I could see the clock and was relieved to see that I could still make it in under 1:29.

Splits were:

6:51, 6:27, 6:32, 6:56 (+ :21), 7:00, 6:46, 6:48, 6:57, 6:51, 6:45, 6:38, 6:41, 6:27, 0.13 @ 6:19

As usual they had great food and drinks for the racers as well as live music.  Saw lots of people I knew and had a great time catching up with friends.   I was awarded 2nd place age group for today's race and 2nd place age group for the 3 race series.  Despite the wind and not feeling the best, I shaved some time off my last race even though I did not get a PR today.  Was pleased that I ended up with a negative split.  A good reminder to not give up hope too soon.

Many thanks again to Kathryn and her family for giving me a ride.  Kathryn's family also volunteered at the race, manning the finish line chip removal.

Ran around the neighborhood this morning with Jenny.  It was nice to be back to a normal routine after missing yesterday's run.  My left quad was a little sore still from Sunday, but felt better at the end of the run.  We ran a pretty even pace throughout the run and enjoyed the nice mid 50's temps this morning.

Average pace: 8:40

I had a dental appointment looming afterward.  But, now that too has past and I'm good for another six months.

Nice, easy run this morning with Jenny.  Usual routes around the neighborhood.  Just easy running this week.

Average pace: 8:40

Very short entry today because I am behind on posting and seem to forget any significant details.

This morning's run was a lot like yesterday's run, only it was warmer out, so back to short sleeves (mid 60's at the start).  Ran just a little bit farther than yesterday and just a little bit faster. 

Average pace: 8:29

Busy day yesterday, 10 hours in the car to drive to Miami and back to get a passport in one day - I hope I don't have to do that again.  But all in all, the passport agency did a great job.

Jenny went to do an adventure race with her friends this morning and I stayed back with the kids, did some grocery shopping then took them to Tae Kwon Do at the Y.  While they were in class I managed to get a run in.

Warmed up in the gym then did 2.1 miles on the treadmill at about 8:15 pace.

Headed outside where it was kind of warm but still runnable (mid 70's and sunny).  Did another 5.21 miles at 7:56 pace.   The first part of the run was interrupted by a dog that got loose from his owner.  The dog was a pretty big pit bull but fortunately very friendly.

Other than the dog incident it was a pleasant run through the Lansbrook neighborhood, over to a small park on Lake Tarpon and then back.

It was supposed to be just a routine 8 or 9 miles around the neighborhood.  Jenny and I started out from the house.  There was a very light rain which seemed to be easing up.  Just over half way around the neighborhood loop, the rain picked up and got pretty heavy.  So, we headed back home.  Jenny would run later and I headed off to the Y.  I briefly thought about running in the rain but decided to take advantage of having access to a treadmill.

Average pace: about 8:35

Headed over to the Y and pretty much got onto the treadmill right away since I was already warmed up.  I realized that I had forgotten my music, but despite that the run went by pretty quickly.  I played around with the incline and speed to break things up.  Did another 6.57 miles.

Average pace: 7:42

Since I was at the Y, did about 20 minutes of weights.  It's been quite a while since I had lifted weights other than smaller dumbbells at home.  Nice to change things a bit.

Run went as planned.  Weather was perfect.  Jenny and I ran from home and met up with her friend Kathryn who joined us for about four and a half miles.  Kept a pretty steady pace throughout the run.  Jenny and I ran together just over 8 miles.  Once we got back home I went on a little bit farther to get over 9 for the day.

Average pace: 8:30

This morning's run was remarkably similar to yesterday's run.  Ran with Jenny around the neighborhood.  Met up with Kathryn when we passed near her house.  We all ran together for 4.5 miles, then Jenny and I continued on.  Jenny ran 8.25, then I went on a bit more by myself to get over 9 miles again.  It was a bit cooler than yesterday but still very nice out.

Average pace: 8:34

Nice easy run this morning with Jenny.  Just the two of us today.  We ran together just over 9 miles then I did another mile by myself.  We both brought music with us but ended up talking most of the time.  We also ran down a couple of side roads that we usually don't run down which was a nice change.  Happy to get 10 miles in since the weekend will be pretty busy.

Average pace: 8:28

Ran by myself this morning.  Perfect day for running.  A number of people asked where my running partner was today (she was at the hilly neighborhood with her friend).  Lots of stuff to do today so it was good to start it off with a run.

Average pace: 8:02

Quick run to get adjusted to the traveling.  Arrived in Brussels just after 12:00, Jenny's sister met us at the airport and drove us back to their house.  After some hellos and pastries and tea and figured it was now or never, go out and do the run before I crash!  So, that's what I did.  My nephew biked alongside me to show me how to get to a nearby park which has a trail around a lake.  A bit cooler here than in Florida, but actually quite nice for running (right about 50 degrees).  Rained a little bit on the way home but just a few sprinkles.

Average pace: 8:46

The flights out here went pretty well overall, we had two connections, Philadelphia and Munich.  The kids had fun in the Munich airport - it's very modern looking and the restrooms were quite interesting!

Brisk morning but nice medium long easy run in Belgium.  Started out with Jenny and Amy and headed on a road going out of town.  Stuck together a bit over 3 miles and went out ahead.  It was nice rolling terrain, cool and sunny.  I felt like running forever but we had other things to do today so I kept it at 11 miles, a good start for the week.

Average pace: 8:56

After missing two days of running (I'll have to go back and fill in my excuses for those two days!), it was great to be able to get out and run this morning.  When I woke up I got ready but saw that it was raining.  I thought about running later when the rain might stop but then decided to just go ahead and run.  I decided to run through town and out onto Brusselstraat which, if I had more time to run could have taken me all the way to Brussels.  It was cloudy and cool but the rain had stopped by the time I started to run.  The road was kind of busy to run on but had a decent bike lane and sometimes a sidewalk.  On the other side of town it had some nice hills to run on:

I went out about 5.5 miles and then turned around, until finally I was back at the Leuven train station, just a half mile from where I was staying :

Inside, there is a stand that sells warm waffles, which were tempting me.  This has been on my list for quite some time to go for a run and stop in the train station on the way back for a warm Belgian waffle:

I thought about not getting one but I had some money on me and realized maybe I would not get another chance, because life has a habit of getting in the way of your plans some time, so carpe diem!

Average pace: 8:32

This morning we all headed over to the "Finnish Track" or Finse Piste in Dutch.  It is a 1km loop through a park.  Set into the ground is about a 1 foot thick rubbery material, then covered with wood chips up to ground level.  I think the idea originally started to help train skiers in Finland, then runners started using it.  It is both hard (more work) to run on and easier (on the joints).  We ran to the track, a little over a mile away, then did 7 loops on the track, easy, fast, easy, fast, easy, fast, easy then ran back home.    The first "easy" lap felt hard and we had second thoughts about trying faster speeds.  The faster speeds were about 7:45 pace which felt pretty challenging.

Here is Jenny getting ready for the next loop:

The next picture was supposed to be me but is actually just Jenny's foot:

After the laps we headed back and then I did another out and back to get in over 8 miles for the day.

Average pace: 8:46

Back to routines!  Went to the Y this morning, usual warm up on the bike then got onto the treadmill and ran for 30 minutes, 3.78 miles @ 7:56 average pace.

Headed outside on a perfect morning.  Overall, I'd say I felt really good for a Monday morning, which don't always feel the best.  Goal was to get in enough miles for 8 total which I was able to do.

5.19 miles @ 7:39 average pace.

After the run did a few sets of weights - leg extensions, bench press, and two arm curls.

Pretty standard run this morning.  Nice weather which I will cherish while it lasts.  Ran with Jenny around the neighborhood.  Stuck together for 7.5 miles, then I ran a little bit farther ahead to get over 8 for the day.

Average pace: 8:37

Another run around the neighborhood, easy pace for the most part.  A little bit warmer than yesterday, just a hint of the warmer weather that is on its way.  A little bit farther than yesterday at a slightly faster pace.

Average pace: 8:33

Jenny had a tempo run this morning, so I kept her company and carried the water belt so we wouldn't have to stop.  It was once again a little bit warmer out than the day before.  I did one mile easy pace then did 4 miles at 7:40 pace, but a little bit faster than that on the 4th mile.  There were lots of people out running this morning.  We ran together a little bit more then Jenny headed back.  I did about another 3 miles by myself with the last 1.5 at about a 7:00 pace.

Average pace: 7:44

This morning's run went pretty smoothly.  I ran by myself, and made my goal of just over 8 miles.  It is cooler than yesterday and extremely nice running weather.  The only thing wrong is there is a big cloud of bugs next to a pond that I run past where I have to keep my mouth closed so the bugs don't fly in and turn my head slightly so they don't get in my eye.  It's a pretty short section though, so it could be a lot worse.

Average pace: 7:53

One week ago today, we went to visit an old castle not too far from Leuven.  Jenny and her sister went into town for lunch and shopping while the guys headed over to the castle, here's a few pictures from Horst Castle

They had self-guided audio tours that told the story of each room inside and features outside.

 You could go all the way up to the top floor.

Steep, dark stairs going back down

And a great place outside to enjoy a snack.

This morning was my first alligator spotting  while running in Starkey Park/Suncoast Pkwy trail.  Others have spotted them before but this was the first for me.  Much of the route looks fairly dry with pine trees and palmetto fields but there are a few sections with small ponds and swampy looking water.  Just past the water stop on the Suncoast trail, there is a wooden fence overlooking some water.  I saw something splash so I stopped and looked.  Near where I saw the splash I spotted something just barely sticking out of the water, might have been mistaken for a rock or a log but I looked closer and could see eyes.  Turned out to be a pretty big gator that others have seen at this spot.  I didn't have my phone or a camera so the picture above is actually one taken at nearby John Chestnut park.

Anyway, the run itself was pretty big.  I wasn't feeling too motivated so it was nice to run with a group, especially at the beginning when I just sort of hung on behind the other runners.  Started out with Joe M, Bob, Rick, and a few others.  Stopped briefly at the 4 mile stop where Victoria, Jorge, and Eudair had caught up to us.  I had stopped on my way to Starkey and picked up their stuff from where they had parked.  A bunch of people turned around at this point and I continued on with Victoria and Eudair out to the end of the Starkey park trail, then I headed north onto the Suncoast trail.  Rick was already on his way back (he had taken off from us at two miles, that guy is pretty fast!).

I went out to 7.3 miles, then turned around.  Stopped briefly to look at the gator, then topped off my water at the nearby water stop before picking it up for the return trip back. I ran the last 5.6 miles between 7:13 and 6:46 pace.

Average pace: 7:48

Stuck around for a bit for a smaller social hour as a number of people are in Boston this weekend.  Offered to give Jorge, Victoria, and Eudair a ride back to their cars.  I was cleaning out the back seat when I looked and saw the 3 of them had jumped into the truck bed and wanted to ride there.  Ok, why not? Felt a bit like high school, even though I didn't actually have a truck in high school, but if I had I might have done something like this. Fortunately no one fell out of the back and I tried to be careful going over the speed bumps while still in the park.

Monday morning felt kind of hard, at least the first part of the running did.  I went to the Y, warmed up on the bike, did a few stretches and then got onto a treadmill.  That is the part that felt hard this morning.  Usually I'm ok with the treadmill.  I did a few hills which actually made it feel a little bit better.  3.13 miles total on the treadmill.

Next, I headed outside.  It seemed to be taking a long time for the Garmin to lock in on the signal.  Seems to take a little longer on very cloudy days.  Once I started running outside, things got a little better.  I did  another 6.07 miles so that the numbers would add up.

 Average pace: 7:53

In the evening I did a short Wii yoga routine.

Ran with Jenny this morning around the neighborhood.  Mostly cool and pleasant.  Had to run through the bug cloud again, I think it was a little bit worse than last time.  Rest of the run was good after that.  Except maybe for the drinking fountain that now smells like there is a dead mouse in the cooling motor area.  I think we'll skip that one for a while.

Average pace: 8:30

Decided it was time for some speed work today.  I might be doing a 15K on Saturday if it exists (online sign up was closed).  I'll see if there is one on Saturday, it is supposed to start at 8:00.

Warmed up for 2 miles, running with Jenny, then got going on the hard stuff, goal was 2 X 2 @ 6:30 or better pace.  I did this same workout before the half marathon and this morning's run went a little bit better.

1st set: 6:24, 6:26

2nd set: 6:30, 6:18

For the first mile of the second set, I had lost my focus initially and my pace slipped to 6:38, but I was slowly able to bring that back to 6:30 towards the end of that mile.  Last mile I felt good about finishing so I went faster.

I met up with Jenny again to run back home.

Once again the weather was really nice.  Nothing to complain about at all today, and especially glad to get in a good effort.

Average pace: 7:38

I ran with Jenny this morning.  She had a couple of 1600's @ 7:10 pace which went well.  The rest of the run was at an easy pace for the warm up and cool down, then as we approached our house I went the long way around our neighborhood to come up with 8 miles.

No bug cloud and no mouse water today :)

Average pace: 8:11

Ran by myself this morning.  Nothing out of the ordinary, just a nice pleasant run.  Made sure to appreciate the smell of jasmine while it is still in bloom.

Average pace: 7:52

 For the third time, I was able to call home, and when Jenny asked how I did I said,

[me] "I won!"

[Jenny] "The whole thing?"

 [me] "Yes, the whole thing!"

This was the race that I wasn't sure actually existed.  I heard back from the race director on Thursday to say that the race would be held.  There were three races, 1 mile, 5K, and 15K.  There ended up being a total of 67 runners.

I arrived at Starkey just before 7:00 so I could sign up for the race.  I waited around for a bit until the race people showed up.  I turned in my application and asked for my bib, you can see it below in the picture.  A plain piece of paper with a number written in marker on it. Since I was the first person to ask for my bib, I was given number 1.

Once I had my number pinned on, I went out for a warm up run of just under two miles, including some strides.  I knew that water along the course would be minimal so I though I would wear my fuel belt.  But during the warm up , I realized it would be a mistake, that I should not wear the belt and ditch the shirt also since it was quickly warming up.

The race started a little bit late while they sorted out the paperwork.  People lined up but were a little confused about where the start actually was.  The volunteers announced the start of the race but no one started because it wasn't very clear what they were saying, so they had to do the start all over again.

So, the race finally started and I quickly got onto my pace, I was hoping to hold a 6:30 pace, which I did pretty easily for the first mile.  Once the second mile started, I was at a 6:35 pace or so I thought.  It turned out I had my garmin on average pace, and the second mile was actually 6:42.  I had difficulty breaking 6:40 after that and started going into survival mode.  I was running all by myself.  I was carrying one water bottle with me which I dropped off at about 2 miles.

Found the turn around finally and started back.  Stopped briefly to grab a small cup of water and take a gel with 4 miles left, then continued on.  I started feeling a little bit better the closer I got back.  Just after the turn around I was able to see the second and third place guys and then other people and saw that I had a pretty big gap.  But I had trouble knowing exactly how big it was so this actually helped keep me from totally falling apart and hanging on.  I was determined to at least try and average under 6:52 pace.

Finally, the finish line was in sight, great to be done.  I headed over to the race table and they congratulated me and let me pick out from the prizes.  There were various things donated by a local salon, so I picked out the gift basked below.

This certainly wasn't a fancy race or well organized, it was just about running and helping out a great cause - American Cancer Society.

And since this was my first 15K ever, then it is a PR by default.  The times and splits are all from my garmin.  The race director told me that they had accidentally made the course too long and were going to adjust the times, so I'll have to see what they come up with, but I don't think they were too far off.

The only downside was that I was hoping to run about 2 minutes faster, since that would have been the time predicted by my last marathon, but I wasn't quite all on today, so I'll be happy with the good parts.

Splits: 6:30, 6:42, 6:46, 6:42, 6:52, 6:39, 6:43, 6:46, 6:44, 2:51 (.43@6:36)

While I was running the race, Jenny was at home with the boys harvesting some carrots from the garden:

And, she took a picture of a lizard eating a dragon fly:

Later in the afternoon, I went out on the boat with my Dad, he did some fishing and I just enjoyed being out on the water and the salty air.

Went to the Y this morning for my usual Monday morning type workout.  Started out with 10 minutes on the bike followed by some stretches and crunches on the ball.

A little bit of trouble getting going at first but nothing too horrible.  Ended up feeling pretty comfortable on the treadmill.  Ran for 4.21 miles @ about 7:55 average pace.

Then headed outside on a damp but pleasant morning for running.

5.46 @ 7:38 pace

Followed up with a few sets of weights, leg extensions, bench press, and curls.

Hopefully the rest of the week will go nice and smooth, with maybe a few not insurmountable challenges thrown in to build some character and strength.

Nice easy run with Jenny this morning.  Ran around the usual neighborhood routes.  The excitement of the morning was the crayfish.  We started out running and I saw something moving, which was a crayfish walking on the street.  We see these out of the water now and then.  I went to scoot him off the road so he wouldn't get run over.  We started running again, then saw another one and another one.  I guess I wouldn't be able to move them all off the road.  When we got near the bridge at the entrance of the neighborhood there were quite a lot of them, many of which had already been run over.  I couldn't believe how many there were.

Rest of the run was quite nice.  We ran about 7.5 miles together, then I went on ahead to get over 8 for the day.

Average pace: 8:39

The temperature was back down a few degrees this morning, back into the cool setting.  Going to savor each one of these that come along.  Jenny had a tempo run which I went along on.  Goal was 5 miles @ 7:44 pace.  We did a one mile easy warm up (no crayfish to navigate around this morning), then got going.  My shins pretty much were tight for most of the run.  I had been avoiding this from happening but it was back this morning.  I just kept going and eventually towards the end of the run it was much better.  Jenny hit all of the splits at just under 7:44, a little more under on the last one.

Then we headed back and I did a little bit extra once we got home.

Average pace: 8:00

Next week I start hitting some speed work myself.

PM - did about 30 minute Inflict workout, so two strength trainings so far this week.

One more nice and cool morning for the run.  Another good run with Jenny.  We ran together about 7.5 miles, then I did one more mile on my own.  We ran along with another runner for about a mile and a half that Jenny sort of knew from around the neighborhood.  She was running about our pace and certainly didn't look like a brand new runner.  Jenny asked what she was training for, the answer was "a swimsuit!".  I guess everyone has their own reasons for running.

Average pace: 8:48

PM - did my Wii fit yoga routine

I had a little bit of trouble getting out of bed and moving.  When I finally did get out the door, I was maybe about 10 minutes later than usual.  The first thing I noticed was the rain.  It was a just a little bit and I quickly realized it was good rain, the kind that you barely feel but is just enough to keep you cooled off.   I headed out from my house, and half way around the neighborhood I ran into Joe, who had just started out from his house.  I turned around and ran with him for about a total of 4 miles. 

After that I ran some more by myself including some strides (about 5 I think).  After the strides I felt faster and more comfortable.

Average pace: 8:36

Overall, a pretty good run.  For the mileage I had to do, and the temperatures, I probably should have started out a little bit earlier.  Headed over to Starkey, after picking up some runner's bags who had started out earlier, and arrived about 6:20.

It was a little bit after 6:30 when I started running.  I had forgotten my Garmin - possibly the first time I have done so since I started using one.  At first I thought I would just run  without one because I knew pretty well where the 8 mile mark was.  Fortunately, JoeM was there and he had his garmin.  He was just doing a total of 8 miles this morning, so we ran together for 4 miles, then he loaned me his garmin once he was ready to turn back.

The weather was pretty decent on the way out but the sun looked worrisome, I wanted to try and get to the turnaround before it got too hot.  Saw Eudair and Victoria heading back just as I had done about 7.5 miles.  Kept going, then turned around at 8 miles.  Still reasonably cool but starting to get warmer now.  I stopped at the water stop on the Suncoast pkwy trail, but it was empty.  Good thing I had my water belt, I'd be ok even if all the water stops were empty - but fortunately they were not.

The return trip went pretty well.  I went faster than on the way out but didn't have any really fast miles.

Average pace: 8:03

Enjoyed a little bit of time at the social hour, then headed over to the Y to drop off Joe's garmin before getting back home to enjoy some delicious sour dough waffles that Jenny had made for us this morning.

 Went to the Y this morning for a typical Monday run.  Warmed up inside on the bike then did some crunches and stretching before getting onto the treadmill.

Treadmill 3.81 @ 8:00

 After the treadmill, headed outside where it took me what seemed like forever to get a signal with my garmin.  Finally gave up on the garmin and started running and was able to get a signal 2 minutes into the run, which made it seem like my first mile was 2 minutes slower than it really was.  Did a set of 25 second strides in the middle of the run as per my new training schedule from McMillan.  There's a pretty good variety of runs compared to smart coach which had easy runs, long runs, tempo runs and 1600's.

5.03 @ 8:03

Met up with Dixie outside the lansbrook Y.  It's been quite a while since we had a weekday run together, so it was good to catch up.  Warm and humid this morning but bearable.  We took it pretty easy and mainly kept to an 8:30 pace with a few short pickups here and there.

Average pace: 8:27

After the run, saw a little alligator in the pond near the parking lot.  Surprised to see one there because the pond is pretty well cut off from any woodsy or swampy areas.

This morning's goal was 30-40 minute steady state run (6:41-6:53 pace), plus warm up and cool down.  Jenny was doing a 6 mile tempo run.  We started out together.  It was extra warm and humid (78 degrees, 90% humidity).   I felt sluggish during the one mile warm up, then I ran the first mile with Jenny on her tempo at 7:48, after which I went ahead to start my run.  I had no idea how I was going to do it, but the first mile turned out to not be so bad.  2nd and 3rd miles were tough mentally to hang on as I had dropped a couple of times to slower than 7:00 pace, each time I was able to get back on pace by picking out and object up and ahead and picking it up as best I could.  Finally, the 4th and 5th miles went a little bit better, whew! glad to get that all over with.

Splits: 6:50, 6:48, 6:49, 6:37, 6:38

Headed back home for the cool down then got into the pool for a few minutes to cool off.  Fortunately the pool is still quite cold and refreshing.

Average pace: 9.07

It felt good to have a nice relaxed run after yesterday's tough run.  Jenny and I ran together and kept the pace pretty easy.  We did 7.5 miles together then I did a short out and back to get one more mile in.  It was maybe a little bit cooler than yesterday, but not really.

Average pace: 8:56

Raj said he was up for a run with me, so we met up near my house about 7:00.  It was a good run, pretty casual and relaxed.  He had never run over on this route so it was a change of scenery for him and great to have some company along for me on a day when I usually run by myself.  It was getting a little bit warm towards the end but not unbearable.

Average pace: 8:28

I was able to get an earlier start this weekend, knowing it would get warm by the end of the run.  Started out from Longleaf and ran up Starkey Blvd into Starkey Park.  I didn't have any solid arrangements to meet up with anyone but was pretty sure I would run into someone.  I ran a pretty even pace and started to enjoy the run as it got lighter.  There is a time of the morning, as it gets light, when it feels less humid but since the sun isn't up very high it does not feel hot yet.  It is the best time to run.

I ran into a number of people I know about 2 miles into the park, Dixie, Eudair, David, Andrea, Katie, and Diane, and a couple others, too.   David and Andrea turned around a short while later and the rest of us continued on to the end of the trail where it meets the Suncoast trail.  Turned around and stayed with the group until there was about 4 miles left.  I gradually picked up my pace and then got into a pretty good rhythm for the last 3 miles, with the last mile at 6:50.

Average pace: 7:49

Hung out at the social hour for a bit.  Dixie had gotten my text message to pick up a bag with my shirt and towel in it, so I was able to change into something dry.  Then he gave me a ride back to my truck.  It was  good that I didn't have to run back, because I think 18 miles was a good amount for today.

This morning's run was very challenging.  I did some simulated hills on the treadmill.  Goal was to do at least 10, 12 if I was feeling up for it.  It was actually a very pleasant morning outside, high 60's for the first time in a while, but most of my run was going to be in doors.  I went to the Y and did the usual warm ups, bike, ball crunches, stretching.  Got onto a treadmill and ran at a mostly easy pace for 20 minutes (2.45 miles), grabbed some water real quick then got back onto the treadmill.

Put the incline to 7%, and the speed at 8.8 mph for the first one, did intervals just over a minute long each one, with a little over a minute rest.  I backed down the speed for the next couple and was feeling really beat after doing just 3.  It was going to be a tough morning.   Took them each one at a time.  Made it 8, and then took the last two a little bit faster.  It took everything to finish the last one.

Headed outside and did another 2.35 miles at about an 8:10 pace, still nice out for running.

Went back inside but decided not to do too many weights, just a few sets of leg extensions and some bicep curls.

P.M. - did my Wii yoga routine as well as a few other  other yoga exercises I don't do very often for some variety.

Just an easy run this morning.  Weather was cooperating again which was nice.  Plan called for 50-60 minutes at recovery pace.  I'm hoping this plans works because it's been kind of nice so far, although there is some tough stop coming up.

Average pace: 9:01

Did various weight exercises in the evening (about 30 minutes) as well as playing about 15 minutes worth of Jenny's new Wii game "Just Dance", I'm a terrible dancer but the game is a lot of fun and kind of felt like cross training.

Another pretty nice morning for running, I'm hoping this holds for a few more days (5 mile race on Saturday!).  Mostly an easy run, except for the 10-12 strides I had to do.  Strides can be pretty easy when doing just 2 or 3 of them, 12 of them is harder, although it wasn't nearly as hard as the treadmill hill repeats I did on Monday.  It was good to get the legs moving quicker and feeling the turnover.  

I ran with Jenny for the warm up part, we stopped quickly to grab some water, then I did the strides by myself, before catching back up with her.

Average pace: 8:31

Nice, pleasant run with Jenny this morning around the neighborhood.  This week is feeling pretty easy so far, I'm going to enjoy it while it lasts.

Average pace: 8:42

I slept in this morning, until 6:42!

Weather was still pleasant enough when I started running just after 7:00.  Plan called for 30-40 minutes "easy".  So, I ran out twenty minutes, then turned around.  Went a little faster on the way back (2:15 faster).

I don't really feel completely ready for tomorrow's race, but I don't feel not ready either.  We'll see what happens.  It's going to be a pretty big race, unlike the last race I was in.  It will also be my first 5 mile race.  I'm hoping for a pace of 6:16 or faster, 6:00 would be awesome, not sure if I'm there yet, though.

Average pace: 7:52

My first ever 5 mile race.  Went pretty well.  The weather couldn't have been much better for May.  The whole family went with me to the race.  Race was held at the USF campus which is also near where the Moffitt Cancer Center is located.  I warmed up for almost 2 miles with a few strides thrown in.  I had been trying to get myself feeling motivated, although was having a slightly hard time doing so.

I lined up near the front.  The wheelchair race started, then five minutes later the rest of the race started.  There is a guy, Matt,  that started running with our running group recently who was also at the race today.  He was going to go out at a 6:00 pace.  I knew that a 6:00 pace was going to be a stretch for me but I wanted to see what would happen.   Matt was way up in front of me.

First mile felt pretty good actually, and came close to 6:00 (6:01) according to my garmin, although it was slightly short of where the sign was, but not too far.  They had water at each mile marker which was nice.

Second mile I was still feeling pretty good and was in the 6:0x's for most of it.  Slipped off pace just a little bit but was still happy with a 6:11.  However, now I was way off from the mile marker and hit the lap button when I actually did pass the sign ( 0:21 ). 

 Third mile was slightly hilly, and I usually have a hard time with the middle miles it seems (6:32).  Sometime during this mile I caught up to Matt but he wasn't too far behind me.

Fourth mile I was able to bounce back a bit to a 6:20 pace.  I was feeling better about the race at this point.

For the fifth mile my legs were starting to burn a bit but I really wasn't suffering.  But somehow I let my pace slip.  I'm a little disappointed that I didn't push a little harder for the final mile.  At the end of the 4th mile I had been trailing a girl who I finally passed.  Then, there was no one in front of me (except for some guy who was very far in front of me).  Jenny and the boys were cheering for me about a 1/4 mile from the end and I tried to pick it up as best I could.   When I was about 20 feet from the finish line some guy cruised right past me, I sure wasn't expecting that, he must have really hammered it because I don't remember seeing him at and point during the race.

So, while I might have been disappointed a little bit with the last mile, I did accomplish my goal of going out at 6:00 pace and seeing what happened, and I didn't totally fall apart.

Ended up with 2nd place for my age group.  They had these polished rocks with the race logo and date as well as age group award markings for the prizes.

Matt was about 40 seconds behind me and ended up with 1st place male in the cancer survivor category.

After the awards we went to Busch Gardens since it was just five minutes away and we have season passes.  We found some things there to cool us off.

As the ride Sheikra comes down, it skims through some water and throws off a good spray, here it is just beginning to spray:

The people on the ride don't get wet, but if you stand near it you do get wet, it's a pretty popular spot with kids who want to get drenched:

**Official results posted: I was 2 seconds faster and moved from 26 to 20th place!

Went to the Y this morning.  Did 10 minutes on the bike for warm up followed by stretching and ball crunches then got onto a treadmill, did 3.9 miles in 30:40.

I walked outside and saw that it was just starting to rain, so I put my ipod into the car.  The rain was very light and stopped altogether just a few minutes into the run.  I did 11 strides, 25 seconds each with 1 minute easy between them, followed up with an easy run back.  5.14 miles total.

Average pace: 7:45

Went back inside and did some weights: bench press, curls, leg extensions.

When I went outside again to leave the rain was coming down in buckets, looks like I lucked out.

Once I got home, Jenny had me do a few more exercises from one of the running books (but I'm not sure which one).

Ran with Jenny around the neighborhood this morning.  It was easy day for both of us.  Weather was pretty good, hoping to squeeze out some more days of under 75 degrees.  Nothing of interest today.  

Average pace: 8:40

Tomorrow will be a new and different workout 6-8 "cruise interval" pace 1K repeats, plus warm up and cool down.  Should be interesting.

PM - did my Wii Fit yoga routine, almost didn't, glad I did.

Humid with a touch of coolness still left in the air.  Somewhat daunting workout this morning largely because I had never done this sort before.  Plan was to do about 2 mile warm up, then 6-8 1k repeats (6:16-6:24 pace) with 200m recovery between and then 3 X 200m, followed by about another 2 miles recovery (or whatever I needed to get myself back home).

Warmed up with Jenny before she took off on her 3 x 1 mile repeats on her schedule.  I was afraid I would be dragging, so I decided to try and and least do the first one a little bit faster, but hopefully not so fast it would wreck the rest of the workout.  That seemed to work out pretty well.  After the third one I kept on counting in my head, ok, 3 more "mandatory" ones then maybe one more if I could handle it.  The repeats I have done in the past have usually had longer recovery intervals between them, e.g. 800m recovery for 1600m repeats.  But, I guess that the shorter recovery periods is the key to this workout.

Here are the paces for each repeat:

6:13, 6:14, 6:16, 6:20, 6:07, 6:20, 6:17

and then the 3x200: 6:01, 6:01, 5:53

Average pace (overall): 7:43

Then, a little bit over two miles to get myself back home.  There are still more interesting workouts on this plan.

Nice and easy recovery run with Jenny.  We ran together the whole way, no splitting off or pickups or anything special.  Just a nice morning run.

Average pace: 9:02

This morning was my typical Friday morning easy run.  These almost always seem a little easier than the rest of the week.  Shortly after starting the loop around the neighborhood I happened to run into Joe who was also just starting his run, so we ran together.  It was good catching up with him.  Kept the pace pretty even and steady throughout the run

Average pace: 8:28

I'm a little worried about not doing enough hills, so I decided it was time for a trip up to Brooksville to run on the section of Suncoast trail which has some rolling hills, nothing too big but definitely enough to feel.

I was a bit disorganized this morning so I didn't make my goal of getting on the road by 5:30, it was closer to 5:45, which got me there just before 6:30.  One I got out of the truck it kept making this beeping noise like I had left the key in the ignition but I could see the keys were not in so I was thinking the electrical system was just misbehaving.  It was doing this yesterday also when I got to work.  Eventually, I noticed that the lights were in the "On" position rather than the "Auto" position.  Must have happened during the oil change yesterday.  I'm not sure why my battery didn't drain yesterday.  Turned off the lights and got on my way.

I started out really slow but not on purpose, about a half mile in I started to finally wake up my legs and finished the first mile at 9:38, then gradually sped up to about an 8:00 pace as I reached the halfway point. 

Since this was the latest I have ever started at this location, I was able to see more details that I usually miss in the dark.  Nothing too interesting, just different.  A big dog ran out toward me but was fortunately behind a fence.  Saw the usual rabbits and squirrels doing their morning routines.  Ran past a house with a goat in their backyard.  I saw a yellow diamond shaped road sign that had a picture of a bear on it.  I was a bit worried that it was for a bear crossing.  Luckily it was not, although there are supposedly some black bears not too far from this area.

The first other person I saw on the trail was a woman running in the direction toward me by herself, then about ten minutes later saw a guy, maybe they were running together.  Sometimes I don't see anyone running.  Saw a decent number of cyclists.  Looked for alligators in the ponds along the trail but did not see any.  One section of the trail, which passed through a fieldy looking section, had a big flock of dragon flies that I had to run through.  I thought I was going to run into some of them there were so many, fortunately they are probably the nicest insects you would ever want to run through (if you have to run through insects).

For fuel, I had 4 8 oz bottles filled with Accelerade (orange flavor) and I took two PowerBar gels (one chocolate and one strawberry/banana).  I had my iPod with me which I listened to for about 10 minutes early on but it died on me, so mostly no music.  I did get a lot of thinking done but unfortunately have already forgotten most of it.

As I was approaching the 15 mile point, I some how that I had done 16 miles and was looking forward to having only two miles left.  A bit disappointed when I realized I was 3 miles from the end, but got over it quickly.

Finally, I was done and satisfied with a good solid run.   Not everything went perfect, but it was pretty good run overall.

Average pace: 7:57

(1:14 first 9 miles, 1:10 return trip)

I drank a whole bunch of water and a soy chocolate milk.  Chatted with some of the cyclists.  I saw a guy run by with two women.  I sort of recognized the guy, then he said hi to me.  It was Dan F. who I hadn't seen for a while.  Chatted for a couple of minutes before he continued on with his friends, then I headed back home where there was a plate of delicious sourdough blueberry pancakes waiting for me!

Headed over to the Y this morning.  Warmed up on the bike, did some crunches on the ball and some stretching then got onto the treadmill for 31 minutes (3.9 miles).

Went outside and did another 6 miles including 10 strides, 8 in the middle of the run and then 2 and the very end.  Other than the strides, kept the pace easy except for the last mile where I picked it up a little bit.

Average pace: 7:39

Back inside and did some weights - leg extensions, bench presses and curls.

Nice, pleasant easy run this morning with Jenny.  Weather was decent, nothing at all to complain about.  Ran the usual routes around the neighborhood and golf course.

Average pace: 8:44

Tomorrow's run will include 4-5 (hopefully all 5!) 2K repeats

Plan: Tempo Intervals - 5 X 2km w/ 2.5 min jog between, 6:19-6:32 pace

A new workout for me, from the McMillan marathon plan.

This might have been the most pleasant morning this May, perfect since Jenny and I both had to do speed/tempo runs this morning.  We warmed up together for 1 mile easy, then she started her 7 mile tempo run.  I did the first mile with her (7:42 pace), then I started my first repeat.  They weren't so bad, not easy but not awful. 

Paces for each interval: 6:28, 6:22, 6:28, 6:26, 6:28

Followed up the 5 2k intervals with 3 X 200m w/ 200m jog between each one.

After that, joined back up with Jenny for the cool down to get back home. 

Average pace: 7:35

Wow, glad that is all over with!

We ran a little earlier than normal since I had to take one of our dogs to the vet for surgery - spleenectomy, which appears to have turned out to be successful.  We were all pretty worried about Barbie, even our youngest son who never seems to be worried about anything was worried about her.

Recovery run with Jenny.  Standard routes through the neighborhood, nice and easy with decent weather.

Behind on my blog, getting caught up, this is what happens when I don't keep up, the entries get kind of lame :)

Run by myself through the neighborhood and golf course.  Stretched out the legs a little bit t the end of the run.

Average pace: 7:49

Wii yoga in the evening to get loosened up for tomorrow's long run.

Long run at Clearwater Beach area with Dixie and a few bridge hill repeats at the end for fun.  We met nearby at 5:25 and rode down together to Coachman Park.  We were running at 6:00 sharp and set out on an easy pace.  We went up the Clearwater causeway bridge and then after we went down it we were talking to a couple of other runners and asking them about tips on the route.  One of the guys said he was going to run on that route and asked to tag along.  It was a beautiful morning with spectacular views of the Gulf and intracoastal waterway.

We headed south onto Gulf Blvd. and then crossed over the Sand Key Bridge.  Each of these bridges rose up about 75 feet above the water with a pretty steep grade.  There were lots of runners out, some by themselves and several groups of runners.  The guy tagging along with us, Greg, knew all the places along the way that had water fountains - a big fancy hotel on the beach that didn't seem to mind runners stopping inside, some beach access areas with fountains, and a community park building with a drinking fountain attached.

We continued down Sand Key until we got to Belleair Bluffs Road and crossed another bridge back onto the mainland. At the bottom of the bridge was another hill, not quite as high as the bridge but pretty good.  We went through Belleair and headed towards the golf course at the Biltmore resort.  Dixie told me to go on ahead, so I picked it up a little bit and continued north back to the Clearwater Bridge.  Ran down and back up three times before running back the rest of the way over it to get back to the parking lot.

Average pace: 8:16

Finally caught up with my blog!

10.95 miles, 7:54 average pace, mostly easy with 8 strides at the end.

My plan was to go to the Y for the usual split treadmill and outdoor run followed by weights.  I woke up at my usual time and was arrived there a little bit ahead of schedule.  Unfortunately, I didn't realize they would be on holiday hours today.  So, I turned around and went back home.  Decided to run out and back up Starkey Blvd since I haven't done that route for a while.  I was carrying one bottle of drink with me and figured I could stop near the Longleaf pool where there is a drinking fountain.

I started my run, felt kind of sluggish for the first few miles.  I stopped by the Longleaf pool but the drinking fountain was out of order so I changed my plan once again slightly to not go out so far and do a little bit more back inside my neighborhood.  It was sort of cool out and first but humid.  The cool quickly went away, but I was ok as long as I was near trees for shade.

So, after the first 3 miles I felt pretty good.  Went out until it was time to turn around.  Grabbed my drink bottle on the way back then headed back to my neighborhood where I grabbed some water from a fountain that used to not have cold water but today did (very good luck, bad luck, good luck kind of morning).

Finished up with 8 strides, 25 seconds each, which felt good.

It was nice to see how many people had flags out in observance of Memorial Day.

10.13 miles @ 8:46 pace

Nice, easy run with Jenny this morning.  We are starting out a little bit earlier now due to higher mileage.  I can't think of anything too interesting on this morning's run.

Yasso repeats, 10 X 800m, goal pace 3:00/800m (3:00 jog between each one)

Started with Jenny this morning, doing one mile easy for the warm up.  She was doing an 8 mile @ 7:52 tempo run, her longest one for this plan.  We did the first mile of her run together before I started my repeats.  Weather didn't feel terrible at first, but it was certainly a little warmer than ideal.

I have never done this type of workout before and I've heard mixed things about the value of this workout both as a marathon predictor or a workout, but in any event it certainly was challenging and must have been doing something good for me.  Instead of heading to the track decided to just do them on the road.  Set my garmin up for 0.5 mile auto laps since that's pretty close to 800m.

First two repeats were slightly faster than goal pace, then the ones after that varied between a couple seconds faster and one or two seconds slower.  The plan called for 8-10 repeats, with the idea being that they should all be about the same pace.  So, I decided I would do the last two if I was holding my pace and not doing each one slower. 

Repeats: 2:59, 2:58, 3:02, 3:00, 2:57, 3:01, 3:01, 3:00, 2:58, 3:01

Since the 8th one was right at 3:00, I went ahead and did 9th and 10th ones.  I felt good that I was able to do all of these at about the same pace.  I have one more set of these on the schedule coming up in a few weeks, so I'll be interested to see how those compare.

After the 800's, did 3 X 200m with 1.5 minute rest between, followed by a jog back home.

Recovery pace run with Jenny.  10.15 miles easy pace.  Legs felt tired from yesterday's hard run but I ended up feeling better by the end of the run.  Weather was a bit hotter than last few days.  When we stopped for water I thought I saw a brown recluse spider.  Jenny said it was not.  I thought I could see the violin shape on it, she didn't think it had a violin shape, more of a "cello" shape.  Jenny is probably right because it certainly wasn't being very reclusive.

Tomorrow I get to run a little bit shorter.

Once again for my Friday "alone" run I ended up running with Joe.  As I was heading around the neighborhood loop I saw Joe starting out, so we ran together.  Always nice to have some company for a run.  Just before then, when I started out I had some weird pain in the middle of my back slightly off center.  I stopped after a few feet, walked a bit then got going again.  Was ok once I got going again but was a little bit worried that it might get worse.  Fortunately it got better. 

It was a good run which we kept at an easy pace.  It was also nice to have a small cutback and run less than 10 miles.  

Average pace: 8:46

Big run tomorrow! (ok, not that big but not that small either, 16 miles)