The Long Run

Clearwater Halfathon

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Location:

FL,

Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

  • 1 mile : 5:43 (3/2017)
  • 5K : 18:34 (12/2011)
  • 5 mile : 32:03 (5/2010)
  • 10K : 39:29 (11/2013)
  • 11K: 46:47 (July 2008)
  • Half Marathon : 1:26:47 (11/2012)
  • Marathon : 3:06:34 (02/2010)
  • 50K Trail: 4:34 (01/2012)
  • 50 Mile: 8:34:48 (4/2012)
  • 100K: 11:06 (2/2012)
  • 100 Mile: 24:19:44 (1/2022)

Marathons:

  • Treasure Coast Marathon (FL) - 3:39:51, Mar 2021
  • Towpath Marathon (OH) - 3:35:26, Oct 2019
  • Jacksonville Marathon - 3:31:10, Dec 2018
  • NYC Marathon - 3:49:12, Nov 2017
  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Utah Valley - Jun 2016
  • Marine Corps Marathon - 3:28:12, Oct 2015
  • Pocatello Marathon (ID) - 3:32:25, Sept 2015
  • Chasing The Unicorn (PA) - 3:31:20, Aug 2015
  • Run for The Red (Poconos) - 3:30:40, May 2015
  • Boston - 3:24:42, Apr 2015
  • Clearwater - 3:27:04, Jan 2015
  • Clearwater - 3:16:17, Jan 2014
  • Boston  - 3:27:00, Apr 2011
  • DesNews - 3:10:57, Jul 2010
  • Gasparilla  - 3:06:34, Feb 2010
  • Space Coast - 3:11:29, Nov 2009
  • Estes Park  (7500' and up) - 3:52:19, Jun 2009
  • Boston - 3:17:22, Apr 2009
  • Niagara Falls - 3:19:21, Oct 2008
  • San Diego RnR  - 3:24:18, Jun 2008
  • Jacksonville Marathon -3:21:24, Dec 2007
  • Chicago Marathon - 3:35:08, Oct 2007
  • Disney Marathon - 3:52:34, Jan 2007

 

 

 

 

Short-Term Running Goals:

 

  • Sub 40:00 10K
  • 2:59 Marathon
  • 1:25 Half Marathon
  • 18:30 5K

 

Long-Term Running Goals:

Maintain my health and continuously seek to improve my fitness. Maybe someday get under 3:00 for marathon. More importantly, I'd like to figure out what my maximum ability is and reach that.

I'd also like to find the right balance in life and use running to enhance and improve myself.

 

Personal:

Dad of  three (welcome Charlotte Dani on 8/10/20) awesome kids and stepdad to three almost as awesome as my own kids.

I have a brown dog named Stella, and three cats - Catty, Tortie, and Esperanza.

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life started out rough but now has a better home.

I've recently started another blog so I can easily add lots of pictures and so other non-FRB users can leave comments:

Forward Progress!

 Also, for 2012 I started a blog to write down each day one thing that I am grateful for

Grateful Blog

 

Love living in Florida but love to travel and see the country and rest of the world.

 

Favorite Blogs:

Click to donate
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Miles:This week: 0.00 Month: 0.00 Year: 288.22
Brooks T7 Lifetime Miles: 202.78
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 782.98
GoMeb Razor Lifetime Miles: 468.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1867.3181.1655.4612.610.000.000.002016.54
Glycerin 8 Miles: 26.13Nimbus 11 Paris Miles: 9.20Nimbus 12 Miles: 427.12Brooks Launch Miles: 266.51Green Silence Miles: 155.00Brooks Launch (black) Miles: 345.26Nimbus 12 (new) Miles: 520.42Brooks T7 Miles: 10.06Ghost3 Miles: 237.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.030.000.000.000.000.000.0015.03

Went to Starkey park.  It was pretty empty this morning.  Matt was there and wondered why no one else was there.  The group run was switched to Sunday instead.  Still some coughing left over but maintained a decent pace and ran pretty even.  Very nice morning out and it was great to talk with Matt who also happened to be running 15 miles this morning.

Average pace: 8:12

Glycerin 8 Miles: 15.03
Comments
From JimF on Sat, Jan 01, 2011 at 22:39:26 from 68.46.211.156

Glad to hear that you are feeling better and a nice start to the New Year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.200.000.000.000.000.000.009.20

Met up with Dixie at the hilly neighborhood.  Took it easy on the run as that was about all I could do.  Still some coughing at the beginning of the run.   Dixie had to get going for work so we only did about 6.3 miles together.  I did a little bit more to get over 9 for the day.

Average pace: 8:59

Stretched once I got back home including a wii yoga routine.

Nimbus 11 Paris Miles: 9.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.100.000.000.000.000.000.0011.10

I ran with Jenny this morning.  We warmed up for two miles then I was going to tag along with her on the tempo portion of her run.  But when we got going I was having trouble keeping up so I fell back after a mile and then took it easy.  Met her up at the water fountain.  We then ran some more together until she headed home.  I was scheduled for 14 miles but felt that 11 miles was good for today, I'll do the 14 mile run later this week when the 11 was supposed to be.  Right adductor muscle was bothering me again.  This had been ok on Saturday, but I re-aggravated it on Sunday night doing a wii football training drill.

Average pace: 8:43

Short, easy run tomorrow.

I also figured out part of my problem, I just realized that both shoes that I've been rotating between have way more miles than I usually let them get.  So, bought a new pair tonight.

Glycerin 8 Miles: 11.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.200.000.000.000.000.000.005.20

Ran recovery run.  5.2 miles in the neighborhood.  Run was much better with new shoes after realizing I had let the mileage get too high on the other two pairs I was rotating between.  Started out slow and went a little bit faster on the last two miles.

 

Average pace: 8:50

Nimbus 12 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.200.000.000.000.000.000.0013.20

It was raining when I woke up and had been for some time.  There was also lightning and a good bit of wind to deal with, so I headed over to the Y.  Plan was to start out on the treadmill and then maybe head outside if it looked better.

Did 4.5 miles in 36:45 then went outside where the rain had almost stopped, but it was still windy and cold and I realized I was not dressed properly so I headed back inside.

Did another 5 miles in just over 40 minutes.  About 30 minutes into the run my right foot hurt near the big toe and I realized I had my new shoes laced too tightly. Fixed the laces, then finished up the 5 miles, grabbed some more water and did another 3.7 miles a little bit faster.

Average pace: 8:04

Original goal was to get 14 miles in, but this was pretty close and was probably the longest treadmill run I have done so far.

Nimbus 12 Miles: 13.20
Comments
From Tom on Fri, Jan 07, 2011 at 16:48:58 from 137.65.56.16

Great job on the long TM run. I went 16 miles once on the TM and swore I would NEVER do it again. Lately I have a hard time going more than 2 or 3 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.680.000.000.000.000.000.005.68

Had to stop and adjust my laces a couple of times so I could run, foot was hurting where the laces were too tight yesterday.  Made the right shoe very loose then I could run.  Good thing today was a short and easy run.

Average pace: 8:33

Brooks Launch Miles: 5.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.251.000.000.000.000.000.0018.25

Much warmer this morning than I had expected, so I traded the long sleeves for short sleeves.  Late start this morning, finally got going a little bit after 7:00.  Left from my house and headed up Starkey Blvd. to Starkey Park.   Again, I stopped a couple of times early on to loosen up my shoe laces, almost thought the run wasn't going to happen, happy once I was able to get moving.

First two miles were slow, was afraid the whole run was going to be that way, but was able to go a little bit faster each mile.  I ran into Jorge and Victoria on their way back with only 3.5 miles left for them and a long way left for me.

Hit some wind a few times whenever I was heading west, other than that it was a perfect morning for running.

Made it into the park and started running into some more of the Striders - Melanie, Jamie #1, Big Steve, David, Alex, and some others.  Topped off my two water bottles just before the turnaround.  I was at about an 8:20 pace when I started heading back.

Kept the pace under 8:00 for the return trip and once I had just two miles left, I picked up the pace to 7:20 and 6:50 for the final two miles.

This was my first run in a couple of weeks that I felt really good about (last
Saturday's was pretty good), it was starting to get me down a little bit, although I shouldn't have worried about it because bad runs are just temporary.

 

Average pace: 7:57

Nimbus 12 Miles: 18.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.140.004.000.000.000.000.009.14

I'm trying to get serious about my schedule.  I usually take it easy on Monday's but the schedule said 4 mile tempo run.  I figure this is a good way to get out of the rut I was starting to get in.  Warmed on the treadmill at the Y for 2.12 miles, then headed outside.  Went across the street to the neighborhood where I like to run and started the tempo portion.

I was supposed to do 4 miles between 15K and half marathon pace.  After starting out and still not feeling 100%, I decided I would try to go more effort than pace, and if I happened to hit the paces, then that would be a bonus.

splits: 6:52, 6:42, 6:54, 6:33

So, I felt pretty good that I didn't just take the easy way out but put in some effort and ended up coming pretty close to the range I wanted.

Finished up with a cool down to get me back to the parking lot.

Average pace: 7:40

 Big mid-week run tomorrow (14 miles)

PM - did a yoga video that my wife was emailed.  it was kind of hard to follow and I missed a lot of what I was supposed to do but still managed to get in some good stretching.

Brooks Launch Miles: 9.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.040.000.000.000.000.000.0014.04

Started out with Jenny and we did just over 7 miles together.  Quite a difference from the run one week ago.  Felt a lot better.  Continued on by myself and kept the second half pretty even.  Decent weather and a pretty good run all around.

Average pace: 8:14

Did more yoga in the evening.

Nimbus 12 Miles: 14.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.120.000.000.000.000.000.005.12

Easy recovery run this morning.  Ran with Jenny for the first 4 miles then returned home to get just over 5 for the morning.

Average pace: 8:51

 

Finally did an upper body workout after the run.  I think I'm getting back on track.

Also, in the evening did another yoga workout from the Yoga Journal 21 day challenge

Jenny is doing them also. I think I'm getting some more kinks worked out, hopefully I'll stick with it.

Brooks Launch Miles: 5.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.200.000.000.000.000.000.0012.20

Had to do some improvising on today's run.  I met Dixie at our usual spot and we were going to start out running our usual route, then add some more on later.  I was supposed to do 12 miles and he was going to do between 10 and 12 with me.  I forgot my garmin, and he also forgot his so we would have to guess on the mileage between time, effort, and knowing various point to point distances.

It was also a bit cold, not quite as cold as the day after Christmas run, but pretty close.  Wind was from the north, so we headed south and then would turn off the main road and cut through neighborhoods for protection from the wind.

Stopped at the Y about 5 miles into the run for an unscheduled pit stop, then got going again.  We ran through Lansbrook and stopped very briefly at the lake park for a sip of water then continued North.

Back to the car, where we estimated just under 10 miles.  Dixie had to go, so I continued north up the trail along Eastlake road for about 1.25 mile, wind was really hitting me pretty hard and cutting right through my thin gloves.  Then, once I turned around, it was as if I had imagined the whole thing and the air felt quite nice.

Average pace: 8:55

Foot problem with my right big toe was a back a little bit, need to keep those laces extra loose for a while longer.

 

Did another Yoga routine in the evening, about 20 minutes long.

Nimbus 12 Miles: 12.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.060.000.000.000.000.000.005.06

I slept in a bit and didn't get going until a bit after 6:30.  Actually, I was up earlier, waking up when Jenny woke up for her twelve mile run but decided to get back in bed for a few minutes, which turned into a few more minutes than planned.

I felt great on the run without my oftentimes slower start.  Went a little faster than prescribed recovery run pace but I wanted to enjoy the easy feeling by not trying to adjust the pace up or down.

Average pace: 8:05

Brooks Launch Miles: 5.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.030.000.000.000.000.000.0020.03

Cool but not cold morning.  Met up with Dixie, Raj, and Raj's friend Mike 6:00 am in Coachman park in Clearwater.   Got going pretty quickly, up the helix onto the Clearwater bridge and towards the beach.  Great morning for a run.  Especially wonderful view of the waterfront from the top of the Sand Key bridge.  Headed south a few miles then turned left towards the mainland and over the Belleair bridge.  Stopped at the Belleair town hall to use the water fountain and bathrooms there.  Talked to a few other runs, one of whom trained with Dixie 10 years ago getting ready for the Disney Marathon.

Headed up north a little bit farther until I was almost at 10 miles (near the Belleair country club golf course), said good bye to the guys and turned back the way I came (they were just doing a 13 mile loop course).

Felt pretty good for the next 3 miles, then felt tired and had difficulty keeping the pace.  Stopped briefly, stretched, relaxed, then kept going and soon felt better.

Felt good on the final ascent back up the Clearwater and managed to pick up the pace even more on the way back down.

The run felt a little rough at times, but it was a great morning, had some running buddies for 10 miles, and things could have been much worse.

Average pace: 8:15

Nimbus 12 Miles: 20.03
Comments
From JimF on Wed, Jan 19, 2011 at 14:25:19 from 68.46.211.156

Nice job on the 20 miler. It is great to be getting in runs this long this early in the year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.030.000.000.000.000.000.008.03

Ran with Dixie at the hilly neighborhood.  Got rained on for the last 2 miles but it wasn't so bad.  Did 10 sloshy strides toward the end of the run.

Average pace: 8:44

Brooks Launch Miles: 8.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.210.000.000.000.000.000.009.21

Did a bit less than planned, was feeling in need of a cut back, so I went from a scheduled 12 to just over 9.  Ran with Jenny for most of it.

Average pace: 8:42

Nimbus 12 Miles: 9.21
Comments
From Burt on Fri, Jan 21, 2011 at 09:09:10 from 72.223.84.236

Nice job Ken Shamrock. Cut backs are okay. Except when they're your salary.

From Mark on Fri, Jan 21, 2011 at 10:25:07 from 24.129.132.78

Thanks Burt, I think the cutback is starting to work, already feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.090.000.000.000.000.000.006.09

Ran with Jenny in the neighborhood.  Nice, easy run with warmer temperatures, back to sleeveless shirt this morning!

Average pace: 8:53

PM - did my Wii yoga routine (instead of doing the longer video I was supposed to do for the yoga 21 day challenge).

Brooks Launch Miles: 6.09
Comments
From JimF on Fri, Jan 21, 2011 at 09:17:21 from 68.46.211.156

I was also able to run in sleeveless shirt today but mine was inside on the TM. HaHa. It was -2 outside. Very envious of the good weather. It is starting to turn into a long winter.

From Mark on Fri, Jan 21, 2011 at 10:26:25 from 24.129.132.78

I'm going to Cedar Rapids, IA less than two weeks from now, I just looked and saw that it is now -19 degrees there, the good news is that the "feels like" temperature is also -19!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.321.000.000.000.000.000.007.32

Ran with the Striders at Longleaf this morning at 5:25, which I haven't done in quite a long time.  Saw lots of people I knew as well as lots of new people, there were over 30 runners, quite a difference from how these Thursday runs started with 7 or 8 people meeting at David's house.

At various time this morning I ran with Alex, Eudair, and Diane.  Jackie and a sizable contingent of her PHCC cross country team was there.

Started out faster than I usually do (8:08 first mile), kept a faster pace, did one mile about 7 minute pace, followed by some cool down during which Alex, Diane, and I got yelled out by someone who said we were too loud for them since their windows are open.  I didn't think we were being that loud.

Average pace: 7:45

Nimbus 12 Miles: 7.32
Comments
From jtshad on Fri, Jan 21, 2011 at 16:11:09 from 204.134.132.225

Too funny...how hard were you hitting the ground with your FEET to wake someone up? Now that is a light sleeper!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.500.000.000.008.50

It was raining so I went to the Y, ran on the treadmill for 4.25, outside for about 3 (no garmin), some strides back on treadmill for 1.25 miles.

Average pace: 7:44

Had time for a couple quick sets of leg extensions.

Brooks Launch Miles: 8.50
Race: Clearwater Halfathon (12.96 Miles) 01:30:20, Place overall: 28, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.2012.960.000.000.000.000.0014.16

All things considered, this race turned out pretty well.


It was a bit cold at the start, about 37 degrees, which makes this possibly the coldest race I have done so far.  Jenny and I were going to both run it and the kids were going to hang out in the car, but due to the cold temps, Jenny agreed to stay back with the kids.

Arrived at the start fairly early (about 6:10), but not quite early enough to avoid the lines at the packet pick up.  Got my stuff then had time for a little over a 1 mile warmup (about 1.2 miles I think).  Was slow at first, but felt better after the warm up.  But, time had run out and they were already playing the national anthem just before the wheelchair start.  I was stripping out of the long pants and extra long sleeve shirt and was having trouble untying and retying my shoes.

Made it to the start with just a couple of minutes to spare.  First mile felt pretty good. It's uphill for a couple of sections, ending at the top of the Clearwater Memorial Bridge.  The excitement of the start makes this first mile feel easy.   Also, at about 0.5 miles into the race I saw Jenny and the boys cheering for me.  I wasn't expecting them to be there, would not have blamed them for wanting to keep warm inside the car!  So, that was extra nice to see them.  The next mile starts off with with the downhill on the other side of the bridge.  Also, an easy mile.

Then, things felt hard for miles 3 and 4.  My pace slipped and I didn't have a lot of fight in me.

Just before the start of the Sand Key Bridge I was passed by a girl with a white long sleeved top on.  I passed her back as we climbed the bridge, then she blew by my on the way down the bridge.

Taking a right hand turn into Sand Key Park I was greeted by the cheering of at least 20 of the Striders (my running group), who were manning the aid station which served miles 4.5, 6, and 9.  What a huge morale boost!  Helped bring some of the fight back into me and got me kick started again.

Inside Sand Key park, there was a turn that wasn't well marked, so I followed what everyone else was doing.  I thought about going the longer route but was afraid I would be wrong and would end up being way far behind.  Ok, couldn't worry about it too much, just keep going.

I had some good miles after that, but never quite caught up to anyone for quite some time.

Just after the 7 mile point was the turnaround where it got tough for a few miles due to the wind from the north.  The wind slowed me down and my hopes of doing well started to fade again

Finally about mile 9, I crossed the street and then headed back up Sand Key Bridge.  On the corner were the Striders, giving me one more boost to finish the race. I made some headway finally on catching up to the girl in the white top.

When I reached the top of the bridge I willed myself to look to the left, out over the Gulf of Mexico and look right over the intra-coastal waterway.  What a wonderful view!  I wanted to remember this from the race.

Once I got to the bottom of the bridge the wind was not so bad even though I had to head north for a little bit longer.

As I approached the causeway back toward the mainland and the last bridge ascent up over the Clearwater Memorial Bridge I finally caught up to the girl and was able to pass her.

The next couple of miles went pretty well, held them just under a 7:00 pace until I got to the base of the bridge.

Did pretty well going up the bridge then found some speed as I headed down the bridge including the helix near the bottom.  Jenny and the boys were at the bottom cheering once more.  Kicked it in the final quarter mile.  A bit worried about getting passed again, so that helped me keep up my pace.

Talked to a few of the guys that finished ahead of me who also ended up with a short course.  Then talked to one more person who was not short as they managed to get the runners routed correctly.  I felt bad about this but there wasn't much that I could do about it at the time.

 The most inspiring part of the morning was the story that Jenny told me about waiting for me at the bottom of the bridge.  She was waiting there with a rough idea of my expected finish time.  She saw some of the runners who usually run about my speed (and sometimes I even beat some of them), go by and worried a bit.  She said to the boys "Maybe he quit?", and my oldest son Andy said "Dad's not a quitter".

Here's a picture of me taken by David (from the Striders) as I was heading into Sand Key Park.


Splits - 

1.  6:53 - pretty standard, 6:40ish until ascent
2.  6:47 (+:14) - downhill, 1st bridge descent, mile marker off
3.  7:02 - didn't hold onto pace
4.  7:16 - pace slipped some more
5.  6:52 - got passed by girl, ascent up Sand Key bridge, descent
6.  6:47 - in Sand Key park, trying to catch girl
7.  6:45 - out to turn around feeling good
8.  7:15 - turned around into wind, girl slipping away, spirits sinking
9.  7:09 - boost from Striders, a little faster
10. 7:20 - closed gap at top of bridge w/ girl
11. 6:57 - caught up to girl and passed her
12. 6:57 - held steady
13. 6:38  (0.93) - last climb up bridge, down helix, finish!!

 

After the race, I wanted to hang out for a bit but the family and I were getting kind of cold and I started coughing and was worried that the lingering cough that I had thought was finally gone was going to come back.

Brooks Launch Miles: 14.16
Comments
From jtshad on Tue, Jan 25, 2011 at 14:59:36 from 204.134.132.225

Nicely done for an early season race! Too bad about the course. Good job staying tough!

From plumbcrazy on Fri, Jan 28, 2011 at 07:12:23 from 71.235.25.20

Nice job with the race. It's always good to see those last couple miles run so quickly this early in the season. It's strange to think of those temps down in FLA and to see runners in tights.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.000.000.000.000.005.10

Recovery run.  Ran with Jenny in the neighborhood.  Felt very stiff and a bit sore at the start but loosened up as the run progressed.  Felt pretty good at the end.

Average pace: 9:14

Successful upper body better-than-nothing workout along with a few simple leg exercises.

Nimbus 12 Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.080.000.000.000.000.000.0014.08

Ran with Jenny.  First did a two mile warm up and then ran next to her for her tempo run of 5 miles.  We took a short break, ran with her for about another mile and then did the rest by myself.

Was tired (in a good way) at the end and managed a 7:28 last mile.

Average pace: 8:13

I was slightly dreading this run at first but realized it wasn't so bad once finished.  Hopefully I'm getting used to these mid-week medium long runs.    I seem to have bounced back from Sunday's race.

PM - did a little bit of yoga in the evening, not really a full routine, just a few moves.

Brooks Launch Miles: 14.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.150.000.000.000.000.000.0011.15

It was raining again this morning, kind of medium, definitely more than a sprinkle.  Headed over to the Y to at least start on the treadmill and then check the conditions after a few miles.

Did 4.5 miles on the treadmill at just under an 8:00 pace.  The run felt pretty good and went surprisingly quick for a treadmill run.

Looked outside, still dark, some wind, but barely any rain at all.  Felt a little chilled at first despite being warmed up.  Did another 6.65 miles outside to get over 11 miles for the day.

Average pace: 7:48

I think I might actually make it through this week!

Nimbus 12 Miles: 11.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.690.005.000.000.000.000.009.69

Went to Longleaf and ran with the Striders. Got there a little early and did a mile by myself, then ran with the group for a few more miles. Dropped off one shirt, took a gel then did 5 mile tempo run (6:42, 6:49, 6:52, 6:52, 6:37). Cool down after, ran with Eudair for a bit.  I had tried to catch her for part of my tempo run but she got too far ahead of me when I was stopped and must have been hitting a pretty good pace.

Average pace: 7:40

Brooks Launch Miles: 9.69
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.130.000.000.500.000.000.008.63

Started out with a big group, Jenny and her friends. Ran a few miles with them before splitting off and finished up with a few strides at the end.

I felt really good this morning.  I was thinking that I would be in a little rougher shape by this time this week with the race on Sunday and a pretty demanding week.  So, I'm pretty thankful for getting through ok.  Just one more run.

Average pace: 8:30

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.170.001.000.000.000.000.0021.17

Longest training run ever (for me). Perfect morning for running (41 degrees at the start to low 50's at the end, no wind). Felt tired about half way into it but just kept going. Ran from my house, up Starkey Blvd. into Starkey Park and then back home. Kicked in the last mile at 6:40.

Average pace: 7:49

Nimbus 12 Miles: 21.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.870.000.000.000.000.000.0010.87

In the morning I met Dixie at the usual spot, but we ran south instead of north.  Looped down past the Y and over to the Lansbrook lake park then back to the starting point.  I felt pretty good but my pace was a lot slower than it felt.  At least I didn't feel slow!

Average pace: 9:16

After I got home, did my upper body better than nothing workout along with a couple of leg exercises.

P.M.  3.5 miles on the treadmill at the Y on my way home from work.  I listened to an audio book while running.  Kept the pace pretty steady and it felt easy. 

Average pace: 8:30

Brooks Launch Miles: 10.87
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.050.000.000.000.000.000.0014.05

Ran with Jenny on her tempo run, serving as both running buddy and drink carrier.  Said good bye after we did 8.5 together then I turned around to finish another 5.5 by myself.  With two miles left I felt a little worn out.  So, I stopped, chugged the remainder of the gatorade I was carrying and headed home.  Felt much better after that brief stop.  Also, ran into Joe G. (my Jacksonville and Boston running partner) and said hi briefly to him.  Also saw Cherise, so it was a pretty social morning.  The weather was wonderful, too, for which I am extremely grateful as I'm about to venture into the snowy midwest for a bit.

Average pace: 8:10

Nimbus 12 Miles: 14.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.070.000.000.000.000.000.006.07

Short and easy run this morning, started out with Jenny and ran with her for 4.5 miles, then ran the last 1.5 miles by myself.  It was warm and humid this morning, I'm in for a shock as a leave later today for Cedar Rapids, IA, where it's not going to get about 10º!

Average pace: 9:04

Brooks Launch Miles: 6.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.370.006.000.000.000.000.009.37

Ran on the hotel treadmill in Cedar Rapids, IA.  Was supposed to do a total of 11 miles but decided to concentrate on getting the tempo portion done at least, and then whatever else I had time for.

It felt hard and I felt like quitting after just a short time.  But, you don't have to worry about concentrating on maintaining a pace, just on not falling off the back of the treadmill.  After a 2 mile warm up, did 6 miles @ 6:43 average pace, then did a short cool down.

 Felt great to get this run completed!

Average pace: 7:31

Nimbus 12 Miles: 9.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.100.000.000.000.000.000.006.10

Today's run felt much easier than yesterday's run (apart from the obvious that it was shorter and slower - it just felt a lot easier). Zoned out on the hotel treadmill and put in some miles.

Average pace: 8:05

Nimbus 12 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.060.000.000.000.000.000.0019.06

So, last night my flight was delayed a bit, did not get home until 3:15, slept about 4 and a half hours, dawdled a bit, and got going about 10:20, nice at first, with a breeze, then some rain fluctuating between sprinkles and moderate. Went on a long and winding route and worked my way back home, thought I was right at 20 miles, then looked at the garmin and saw it was only 19 miles, close enough!

 Average pace: 8:01

Brooks Launch Miles: 19.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.150.000.000.000.000.000.0010.15

Originally I was going to meet Dixie, but it was raining pretty heavily at 5:15, so I went back to sleep until 5:45, at which time the rain had mostly stopped.  But since I was late and it was still raining a bit, I went to the Y instead and ran on the treadmill.

Average pace: 7:48


After the run I did some upper body work at home.

P.M. - I was going to stop at the Y on the way home from work for another 4 miles but forgot my running stuff, so I went home first, had dinner and then went to the other Y.

Average pace: 8:15

Green Silence Miles: 10.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

My legs felt tired almost from the start and it was windy out.  I started out with Jenny and we ran about 4 miles together before I headed over to a different neighborhood.  Fortunately, there was enough shelter from the wind that it wasn't too bad for most of the way.  Slogged through the miles but was very glad to have finished.

Average pace: 8:29

Nimbus 12 Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.160.000.000.000.000.000.006.16

Easy run with Jenny and Jamie, Jenny was going much longer, so I turned around early, much nicer than doing 15!

Dressed warm with long pants and two shirts, would have gotten too hot that way if going a lot longer but it was perfect for the distance I was doing.

But, overall, I'd say I felt really good.

Average pace: 9:04

Brooks Launch Miles: 6.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

It felt really warm when I started out this morning.  I started just after 5:00 and ran about 2.3 miles to get over to Longleaf to go meet up with the Striders.  I got there just as they were starting out.  I was going to meet Dixie there but didn't see him.  

I felt so warm that I took off my shirt, but about 2 minutes after starting out again the rain started, along with some wind and I suddenly felt cold.  Grabbed my shirt while passing by the starting area before heading north up Starkey Blvd.  Felt much better.  Ran up to the Aristida neighborhood.  Heard Dixie say hi to me as I was still running up.  I couldn't see him because it was still kind of dark out.  Once I turned around the wind hit me pretty hard and along with the rain and dark my pace slowed down a bit.

Stopped by the Strider starting area to grab my water bottle and ipod.  David was putting things away and was talking to one of the other runners who offered me a ride home.  It was tempting but I still had about two and a half miles I needed to run.  So, I got going and finished the run, just as it was getting light and the rain was stopping.

Finally made it home!

Average pace: 8:31

Did my upper body workout and made sure not to skimp on stretching afterward.

Nimbus 12 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.060.000.000.000.000.000.007.06

Had the luxury of not starting my run until 6:30 this morning!  Started out with Jenny and a bunch of her friends and ran about 5 miles with them before heading off back towards the house.  Finished up with 6x100m strides at the end.

Average pace: 9:01

Brooks Launch Miles: 7.06
Comments
From Rob Murphy on Fri, Feb 11, 2011 at 22:04:30 from 24.10.248.6

Nice mileage this week Mark. When is your next marathon?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.0112.000.000.000.000.000.0016.01

Headed over to Starkey Park this morning with the whole family.  Chilly when we got there with a breeze.  Warm up (0.3), then ran with Andy (about 8:20 pace) in the Hero 5K, a benefit run for a local marine going through rehab after losing his legs in the war.  Jenny's friend Kathryn along with the football group she is involved with put together this race.  Kathryn did a tremendous job spearheading this effort, especially since this was her first ever 5K that she put together.  There were about 200 runners.   There was a color guard and a stirring national anthem at the start.  They had a webcam set up so that Justin, the 22 year old marine, could watch the start of the race and the finish.

Between the pasta dinner last night and the race today, Kathryn was able to raise a sizable amount of money for an individual and his family going through a very tough time right now, having nearly sacrificed everything for his country.  Well done Kathryn, you are an inspiration!

After the race, ran 12 miles at marathon goal pace - targeted 7:00-7:10.  First mile was slow, and I was feeling a little bit discouraged, especially with the head wind.  I felt like I was putting in too much effort early on but falling short of the pace that I wanted.  But, I knew the wind would be my friend after the turn around, the next 3 miles were under 7:10, then the 5th and 6th miles were under 7:00.    During the 7th mile I took a gel and grabbed some water but did not stop my watch so that one was 7:09.  Kept the rest under 7:00.  Ended up with an average pace of 6:57 l for the 12 miles, short cool down afterward.

 Some of my runs (maybe a lot of them), had been feeling kind of flat recently, so it was good to see that I could dig down today and do the job.

Average pace: 7:21

Nimbus 12 Miles: 16.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.150.000.000.000.000.000.0010.15

Met with Dixie just after 6:00 at the usual spot.  Felt cold and stiff at first so we were going a bit slow.  Dixie had to get going after a bit over 6 miles, then I continued on after that for the remainder.  Felt better on the last two miles.

Average pace: 9:11

Brooks Launch Miles: 10.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.850.002.200.000.000.000.009.05

Run included 6x600m at 5K pace, which should have been about 6:06, but the fastest pace I reached was 6:08 and the slowest was 6:29. Although the numbers don't show it, the effort did feel like 5K.

So, overall felt better on today's run than on yesterday's run.

Average pace: 8:11

Nimbus 12 Miles: 9.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.030.000.000.000.000.000.006.03

Ran some with  Jenny and also with Jamie. Cool and pleasant out. Jenny was doing 600's, I ran 3 of them but slightly behind, then I had to turn around and head back.  Felt a lot better than I did yesterday.  I think I needed this shorter run.  The ups and downs in daily mileage on the Pfitzinger plan were hard to get used to at first but are not so bad any more. 

 Average pace: 8:34

Brooks Launch Miles: 6.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.020.000.000.000.000.000.0011.02

Met w Raj and Dixie, ran over to Longleaf to run with the striders, although it was mainly the three of us running together for most of the time. Nice, cool, foggy morning. Run felt good today, better than I expected, always a nice bonus!

Average pace: 8:21

Nimbus 12 Miles: 11.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.020.000.000.800.000.000.008.82

Nice run in perfect weather. Ran alone in the neighborhood. Kept the pace pretty even, then towards the end started my strides.   Did 10 strides (25 sec each)  which didn't suck this time (unlike the last set that I tried)!!  They felt good and I was able to accelerate up to a good pace before easing off.

Average pace: 8:05

Brooks Launch Miles: 8.82
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.111.000.000.000.000.000.0015.11

 Jenny and I flip-flopped our runs this weekend, so I did my long run Sunday instead of Saturday.  Dixie was nice enough to switch his long run also.  We met up at Coachman Park in  Clearwater.  Got going just after 6:00.  Dixie had to be back in his car no later than 8:00.  I felt sluggish at first and had trouble shaking the feeling.  Due to time constraints, instead of doing a loop course we did out and back, with a turn around at 6 miles so Dixie could meet his departure time.

Finally started feeling some life in my legs about 7 miles.  We gradually picked up the pace and actually accelerated up the Clearwater Memorial Bridge.  Felt good when we hit the top, then pushed the pace a bit on the downhill side and finished up back in the parking lot.

I had thought about cutting the total mileage for the run short and just leaving it at 12.  Decided I'd just take it easy for the last 3.  Went out a mile and a half, back up and over the bridge then turned around to head back.  Felt great again going up the bridge and sped up on the downhill like the last time.

I think next time if I start out feeling sluggish I'll run back up the bridge a few times before I'm awake.

Average pace: 8:20

 

Average pace: 8:20

Nimbus 12 Miles: 15.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

 Ran with Jenny in the neighborhood.  We slept in a bit (until 7:15).  Got going about 8 and took it easy.  My legs felt better than I thought they would.  Will get another 4 miles in later tonight.

Average pace: 9:00

 

P.M. - as promised, did my evening run.  Went to the Y and ran on the treadmill, the run kind of just flowed along (in other words, it didn't suck!), wish I had more runs like this.

 Average pace: 8:24

Brooks Launch Miles: 6.00Green Silence Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.080.000.000.000.000.000.0015.08

Another mid-week 15 mile run.  I think I only have one more of these during this training plan (for Boston).

I was afraid that this run might hurt (my legs that is).  Woke up with the best attitude I could muster, and headed out the door 15 minutes before Jenny with a plan of running into her and Jamie about 15 minutes later.  That plan did not quite work out.  Something about running in the opposite direction being a bit too vague.  Opposite to what?  The direction I usually run or the direction that she was going to run?  In any event, it was actually kind of fun, even though it didn't work out.

I did eventually run into them around the time they were on their last mile.  So, I ran with them a bit and then headed back out.

My legs did feel tired about half way through the run, but it didn't slow me down, fortunately.  Weather-wise, it was a beautiful morning out and I was grateful to be able to run and finish 15 miles.

Average pace: 8:14

Nimbus 12 Miles: 15.08
Comments
From Burt on Wed, Feb 23, 2011 at 15:14:40 from 206.19.214.144

Nice run. This morning I was thinking about how I always run in the same direction and maybe I should mix it up. But then I thought, the last time I went the "opposite" direction I constantly had to be on my guard for cars pulling out.

From jtshad on Wed, Feb 23, 2011 at 16:00:02 from 204.134.132.225

Nice run, sounds like the training is coming along nicely for Boston. I would do nearly anything to get your weather...how much are those plane tickets again???

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.070.000.000.000.000.000.006.07

Shorter run today. Misty fog.  Did a  warm up, then ran 2.5 of Jenny's tempo run before heading back.

Average pace: 8:19

Did some upper body work after the run

Green Silence Miles: 6.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.150.007.000.000.000.000.0012.15

Got going early, motivated with the fact that this is my last long tempo run for a while. Warm up over to Longleaf, then ran 7 miles @ 6:48, wanted to get 6:45 or better but this was close enough, and the last 3 miles were the best, so glad I didn't fade.

The first mile was right at 6:48, but the next 3 miles were in the 6:50's.  I picked it up after the turnaround at 4 miles, then with just over 2 miles left, ran into Dixie who turned around and ran with me for the remainder.  Pushed it a bit on the last mile for a 6:34 pace.

The weather turned cooler as I headed back home for the two mile cool down return trip back home.

Brooks Launch Miles: 12.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.080.000.000.000.000.000.005.08

Another short run.  Slept in late and started about 6:45.  Legs felt pretty good.  Wanted to take it easy since tomorrow's run will be long.

Average pace: 8:20

Did another upper body workout after the run.

Green Silence Miles: 5.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.221.000.000.000.000.000.0022.22

Long run for end of a long week.  Just over 22 miles, new longest long run for me in training.  It went pretty well.  Headed up to the Suncoast trail near Brooksville.  Started running just before 7:00 and started out heading south so I could come back and top off my water.

I ran into a few dogs that were out by themselves.  I also saw some small pigs and a pen and a few cows that were near a fence.  The biggest cow was looking at me suspiciously, not sure why though.

Felt comfortable picking it up a bit on the way back, with the very last mile right about 7:00.

Average pace: 7:56

Headed over to the 7-11 nearby afterward for a chocolate milk and a banana, quite refreshing.

Nimbus 12 Miles: 22.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.160.000.000.000.000.000.009.16

Was able to "do over" this workout which I did a couple of weeks ago but didn't quite reach my goals.  Today I was determined to do better.  Warmed up and then did 5x600m repeats with a goal of 5K pace.

First one ended up being similar to what I did last time, but then I was able to pick it up for the next four.

Paces: 6:17, 5:30, 5:53, 5:53, 5:44

Average pace: 7:54

Did some stretching and light upper body work after the run.

In October I put a tomato plant in a hanging pot behind the house.  I wasn't sure if I'd get any tomatoes before a frost might kill it.  It was a race against time.  The tomatoes were supposed to be ready 55 days after planting ("Early Girl").  November came and went and December and January brought a few nights below freezing. But the tomato plant survived, although the growth was slow. 

Finally, today picked a few nice tomatoes, as well as a few smaller ones.  It is even starting to getting some new flowers on it for spring.

So much for "Early Girl", more like persistent girl, better late than never!!

 

Brooks Launch Miles: 9.16
Comments
From Sasha Pachev on Wed, Mar 02, 2011 at 17:48:08 from 69.28.149.29

Mark - my thinking is that you need to extend the length of your interval because you have plenty of speed (as evidenced by this workout) but break down somewhere after the mile. Start with this - 2000 with the first 1600 in 6:00, and the last 400 as fast as you can. Once you can run the last 400 in 80, try 2x2000 in 7:30 each, kick on the second if you can, then build up to 3x200. Then try 3200 with the first 2800 at 6:00 pace, and the last 400 as fast as you can. Once you are able to run the last 400 in 80, you can move to something like this:

3000 in 11:15, then 2000 in 7:20, and 1000 3:35. If you can hit those splits, you'll be able to run 18:30 5 K.

From Mark on Wed, Mar 09, 2011 at 09:33:39 from 173.169.163.101

Thanks Sasha. I definitely need some work holding onto the speed on those longer intervals. I finally feel like I'm coming back from a slump that started just before Christmas.

I'm going to work on building up to the workout above.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.500.000.000.000.000.000.0014.50

Rained for a good part of the run, but kept things cool, and it wasn't that hard.  I was going to start out with Jenny but she decided to do her run later.   So, I ran over to the next neighborhood and out to Ridge Top Drive out to where the horse farm used to be, and then headed back.  I miscalculated the return route slightly and ended up with an extra half mile.

Average pace: 8:02

Nimbus 12 Miles: 14.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.120.000.000.000.000.000.0010.12

AM - did a nice easy run by myself around the neighborhood for six miles.  I didn't have that usual problem with getting to my pace.  My first mile was about an 8:25, then I did all the rest of the miles at the same pace to try and make sure this easy run stayed easy.  It was a wonderful morning for running.

Average pace: 8:25

Did a quick upper body workout after the run.

PM - went to the Y and ran on the treadmill.  I was supposed to do 6 100m strides in the morning which I forgot about so I did them as part of this run.  Keeps the treadmill from getting boring.

Average pace: 7:57

Green Silence Miles: 10.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.150.000.000.000.000.000.005.15

Recovery run with Jenny. Nice cool morning.

Average pace: 9:03

Nimbus 12 Miles: 5.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.220.002.500.000.000.000.009.72

Warm up with Jenny and Jamie, for two miles.  Then started on 10k time trial, but scrapped it after 2 miles, then decided just to put in some miles.  The plan said that today was supposed to be a "tune-up" race 8-15K.  But it is pretty hard to find any races on a Friday.  So, I was thinking about doing 8K or 5 miles, and then thought about doing 10K.  After realizing that it wasn't going so well, I stopped and jogged.  I thought about starting up again and at least trying to do a 4 mile tempo run.  I got going again, getting onto a pretty good pace at first.  I got distracted and lost my pace, and just decided to put in some miles.

Average pace: 8:08

Brooks Launch Miles: 9.72
Comments
From JimF on Mon, Mar 07, 2011 at 08:45:32 from 68.53.178.242

I've had many times like that where I couldn't get going the way I wanted to. What is your next race you are training for? Looks like your training has been very consistent.

From Shabby on Tue, Mar 08, 2011 at 10:01:43 from 74.44.85.157

Hello my friend...keep up the good work and don't get discouraged. I had a poor training day March 5th (seven miles) but made fourteen March 7th. At our age listening to the body is the best advice. I'm impressed at your "easy" run pace considering it is faster than my fast pace. Good luck Mark.

From Mark on Wed, Mar 09, 2011 at 09:30:13 from 173.168.88.68

Hey Jim, training for Boston, feel like I'll soon be in the home stretch, just a few more "hard" weeks.

Shabby, welcome to the blog! Great job on the 14 miles. I try not to get discouraged, but if I have a less than perfect run I like to still write it down so I remember the ups and downs that come along. That's so awesome that you are nearing your first marathon pretty soon.

From JimF on Thu, Mar 10, 2011 at 21:31:28 from 68.53.178.242

Good luck getting ready for Boston. I wish I was going back this year. It is a great experience and awesome that you got in. It sold out so fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.215.000.000.000.000.000.0018.21

Ran Suncoast trail near Brooksville. Met up with Dixie at 5:20 as planned to ride up together.  But, he forgot his running shoes.  Thought about stopping by my house for a loaner pair for him, but he decided just to run in his crocs instead.

Dixie went out 6 miles with me before turning back. I turned around at 9 and picked it up for last 5 miles at 6:59 pace.  The MP run pickup at the end just sort of happened.   There is a pretty good sized hill (for Florida at least) with just over 5 miles left to go.  Ran down it and then the uphill on the other side and found myself going faster.  The next four miles varied between 7:15 and 6:55, and then the final mile I pushed it a bit more for a 6:43 pace.

So, I think not pushing extra hard yesterday and struggling through a speed workout which was not going well turned out to be the right thing to do.

Average pace: 7:43

Nimbus 12 Miles: 18.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.340.000.003.700.000.000.0011.04

I was a little worried about today's run since I pushed the pace a bit at the end of Saturday's run, but I was feeling pretty much recovered.  Scheduled for 11 miles total, with 6 x 1000m, 90 seconds rest between.  6 repeats like last week, but a little bit longer for each one.

First one was slower, felt like I was still getting warmed up, still pretty fast, just a little outside of my range.  The next ones were better, and the last one was the fastest:

paces: 6:19, 6:05, 6:07, 6:08, 6:08, 6:00

splits (1km): 3:55, 3:46, 3:48, 3:48, 3:48, 3:43

Cool down and finish out the miles afterward, a good morning.

Average pace: 7:52

Brooks Launch Miles: 11.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.050.000.000.000.000.000.0015.05

Ran with Jenny and Jamie for 8 miles, then headed back out for another 7. Tired legs but picked it up the second part.  I think this was my last mid-week 15 mile run for a while.  I was beginning to dread these a lot less.  It's odd, because a Saturday 15 mile run would seem like "only 15 today!".  Just a different perspective I suppose.

Average pace: 8:08

Nimbus 12 Miles: 15.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.180.000.000.000.000.000.0010.18

AM - Easy run with Jenny . Ran 4.5 with her before heading back. Nice sunrise this morning.

Average pace: 8:42

Did a quick upper body workout after the run.

 

PM - 4.1 miles on the treadmill at the Y.  Uneventful but pleasant, just sort of veg out, listen to some music and half watch the TV.  I certainly don't mind the treadmill at all.

Average pace: 8:10

Green Silence Miles: 10.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.520.000.000.000.000.000.0011.52

Ended up getting dumped on pretty bad.  Got up early and out the door right about 5:00.  Ran to Longleaf to run with the Striders for their 5:30 run.  It was just a very light rain by the time I got there, I was optimistic that it would stop.  Very few people had shown up as it was starting to rain heavily in other areas.

I ran with Jackie for about 6 miles (fortunately she went easy on me, she's way faster than I am), then headed back.  The worst of the rain seemed to have past by the time we were back at Longleaf.  She offered me a ride back to my house but I said I was ok.  Shoes were already as heavy as they could get and the rain was no longer that bad.

Headed back to my house and once near home took the long way around the neighborhood but came up a little bit short of 12, decided I was starting to push my luck with the approaching lightning, so decided eleven and a half was pretty close.


Average pace: 8:04

Nimbus 12 Miles: 11.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.290.000.000.000.000.000.005.29

Easy run with Jamie in the neighborhood, a little windy but nice, much better than running in yesterdays rain!

Average pace: 8:43

Green Silence Miles: 5.29
Race: Pasco Challenge (13.1 Miles) 01:30:55, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.9710.003.100.000.000.000.0016.07

Chasco Challenge Half Marathon - 1:30:55, 4th overall.

Splits: 7:16, 7:14, 7:09, 7:01, 6:54, 7:00, 6:54, 6:52 (+ 0:17 garmin adjust), 6:49, 6:51, 6:42, 6:35, 6:25, 0:55 (0.16 @ 5:53)

I had meant to do this as more of a training run, with the goal of running it at marathon goal pace, but the plan changed a little bit.

Took it easy the first half.  Started out with Dixie and soon Mike was running alongside us, also. First mile was at 7:16, then 7:14, then 7:09 for the next two.  Dixie was hoping to match or come close to his old PR from October which was run on basically the same course but at the peak of his marathon training.  We stayed together for about the first 3 miles, then I started to drift ahead.

The next few miles I had picked up the pace a little bit and was hovering right around 7:00, sometimes a little faster and sometimes a little bit slower.

I had taken a gel just before the start of the race, and I had one gel on me which I took with around 5 miles left.  They had plenty of water stops along the way, but only water.  I was slightly worried because usually I'm grabbing gatorade at each stop.  It's probably more fuel than I need, as I was fine with two gels (and I'm sure there are some people who would say that even that is too much).

After the turn around I began picking it up a little more and was now solidly under 7:00 without seeming to expend extra effort.  Sometime around 4 miles left to go, I saw Eudair who was not racing today, heading toward me.  She said that I wasn't that far behind the 3rd place guy.  I was pretty sure it was actually the 4th place guy, but still I ended up going faster to see if I could close the gap.

The course had a small out and back at the end of mile 10.  I could see the 3rd place guy and 4th place guy.  3rd place guy was pretty far ahead, but I was gaining on the 4th place guy.  

Finally, with about a half mile left to go I caught the 4th place guy, passed him slowly, and then held the new faster pace, and then kicked it in after the 13 mile marker.

Dixie and Mike were the next ones in. 

We jogged back out a bit to catch Jamie as she was coming in, then went back out again as Victoria was finishing up.

Except for the last 3 miles, where I started going significantly faster than planned, I felt good and mostly relaxed while running. 

They had a nice pancake breakfast afterward and the sun had warmed things up to a good hanging out after the race


Nimbus 12 Miles: 16.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.370.000.000.000.000.000.005.37

Recovery run in the neighborhood by myself.   Nice cool morning for running.

Average pace: 9:04

Last week my left leg started hurting a little bit worse, starting on Wednesday sometime.  Wasn't any worse on Saturday fortunately, but figured I would take it easy for a while.  Going to go a little bit shorter and a little bit slower until I'm going in the right direction.

Brooks Launch Miles: 5.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.650.000.000.000.000.000.008.65

Ran with Jenny and Jamie. Just takin it ez again today.

Average pace: 9:09

Think I'm feeling a little bit better, starting out was certainly easier.

Nimbus 12 Miles: 8.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.040.000.000.000.000.000.009.04

Another easy run in the neighborhood with Jenny, a little farther than yesterday, and just a little bit faster, but not yet ready to speed up.

Average pace: 9:01

Brooks Launch Miles: 9.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.670.000.000.000.000.000.008.67

Ran with Jenny for 4.5 then did another 4 by myself. Came back home all wet from the fog.  I think I felt the best on this run so far this week.  Didn't go super fast but felt pretty smooth the last few miles.

Average pace: 8:53

Nimbus 12 Miles: 8.67
Comments
From jtshad on Fri, Mar 18, 2011 at 15:28:49 from 204.134.132.225

Good job, glad to see the training feeling good!

From Mark on Tue, Mar 22, 2011 at 22:42:11 from 173.168.88.68

Thanks Jeff! I've been feeling an injury coming on so I've backed off a bit trying to stay uninjured for Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.100.000.000.000.000.000.009.10

Ran with Jenny and Kathryn about 4.5 miles,  then did some more by myself. A little faster but still not quite back yet fully.  I was hoping to be all better, but had some pain in my leg afterward.  Not getting any worse at least.

Average pace: 8:48

Nimbus 12 Miles: 9.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.430.000.000.000.000.000.0014.43

I decided to not race today's race, but rather enjoy a nice run while trying to help Jenny get a PR.  It was a pretty nice morning, temps in the 60's and not as much wind as there was at this race last year.

Warmed up 1.2 miles before the race with some easy running.  Lined up at the starting area with Jenny and Jamie and chatted with several people that I know from all the other races.  For the national anthem they had some sort of problem with the recording, so they asked for a volunteer to sing it, talk about some pressure.  The singer did a great job.

Race started right on time and we got onto our pace.  Plan was to do an 8:00 pace for the first third, 7:45-8:00 for the second third, and then try to go faster for the last third.

First third went just as planned, but the second third was where we ran into some wind.  So, we stayed on the same pace and would try to pick it up once we turned around at about mile 8.

Once we hit the turn around, we picked up the pace a little bit and were going strong until right about mile 11, when Jenny caught a stabbing side stitch.  She had to walk a couple of times, but was finally able to start running fully before we hit the mile 12 marker.  So, with mile 11 at 8:49, the PR had mostly slipped away. 

However, since she was able to get going again, she came within a minute of her PR and was able to stay fast enough to get 1st place for the Halfathon series.

My three previous races were enough for 2nd place in my age group for the series.  I would have needed a pretty spectacular PR today to pull into 1st but might have ended up injured, so better safe than sorry!


Brooks Launch (black) Miles: 14.43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.290.000.000.000.000.000.006.29

 Ran with Jenny. Nice, easy run. Legs a little tired even though no running yesterday, although we did do quite a bit of walking at Universal yesterday.

Average pace: 9:09

Nimbus 12 Miles: 6.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.520.000.000.000.000.000.009.52

Ran with Jenny in the neighborhood, little bit faster today. Legs slightly tired, perfect weather. 

Average pace: 8:56

After the run, I finally did some upper body workout, trying to get back to normal.

I actually think my left leg is finally starting to feel a little bit better.  I was a bit worried for a while, however I've had a similar pain twice before, had it checked out by a doctor and was told I could go back to running.  So, I just backed off a bit since it started again this time - no speed work, shorter mileage, and it seems to be working.

Going to try for 11 miles tomorrow, short run on Friday and then see if I'm up for 20 on Saturday.  If that all goes well, try to get back on schedule for the rest of the time before Boston.

Brooks Launch (black) Miles: 9.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.120.000.000.000.000.000.0011.12

Slowly but surely, I'm able to start going a little bit faster and a little bit farther.  As promised yesterday, I did (just over) 11 miles this morning.

Started out with Jenny, and then we picked up Jamie as we looped around the neighborhood and headed over toward the golf course.  Ran together until 9.5 miles, then kept on going a bit farther, running with Jamie before heading back home.  Felt pretty good, except a little bit of soreness at the start of the run, and felt really good at the very end.

Average pace: 8:45

Nimbus 12 Miles: 11.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.090.000.000.000.000.000.006.09

Run started out not too badly, and then got better and better as it went on.  Had a little bit of trouble getting out the door, and then a tiny bit of soreness in my left leg which went away even faster than it did yesterday.  I was running by myself today.  Weather was perfect and it was a great time of day to be running, just as it was getting light out at the start.

Average pace: 8:21

Did some upper body exercises (mainly push ups and pull ups) after the run.

So, I think I'm all set for my last 20 mile run tomorrow.   At the start of this week I wouldn't have been so sure about that.  I took Monday off from work and from running and went to Universal with Jenny and the kids on their last day of spring break, where we did lots of walking around.  That must have helped as well as several exercises that Jenny told me to do including a set of hip mobility moves.

Brooks Launch (black) Miles: 6.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.110.000.000.000.000.000.0020.11

At the start of this week I didn't picture myself getting today's run finished, but it's done now, last 20 mile run leading up to Boston.  I ran on the Suncoast trail, but started out at Anderson Snow Park, instead of the usual spot near SR 50.  There would be less hills, but still enough for variety.  It was dark when I started, and a bit foggy, which seemed to extend the darkness.  Started out really slow, felt "cloppy", first mile was about a 10:10, next mile a minute faster, then settled into the 8's for a while.

Yesterday, my legs felt great, the best they had all week, and I didn't run that far, but today they were back to feeling a bit tired.  However, there was pretty much no soreness in the left leg from whatever "injury" had been there and was threatening to sideline me, that seems to be all gone.

The trail was pleasant for the most part.  There was a person sleeping on a picnic table, which wasn't too odd, since sometimes you see people camped along the trail who are on extended bike trips, but she didn't have a bike and was there on my return trip, but awake this time.  I think she was homeless.

With two miles left to go I saw Dan F. running with a friend.  Stopped very briefly to chat with him.  Dan is one of those very inspirational runners who has done some amazingly fast races, and is also an all around great guy but has had to take it easy for a while as far as running goes.  Got going again and picked it up to just under 7:30 pace for the last two miles.

Back at the park, the parking lot was now packed with cars, there were a couple of baseball games going on.  The trail looped around just outside of the outfield fence, I worried for a second that someone would suddenly get the hit of their life and hit it right out of the park and nail me.  So, I hurried along.  I heard a coach yell out "Good eye!" to the batter waiting for a better pitch.  So, I knew I was safe and made it past the outfield ok.

 

Average pace: 8:11

Nimbus 12 Miles: 20.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.010.000.000.000.000.000.007.01

Ran with Dixie in Lansbrook, I was the slow one, legs flat from Saturdays run.

Average pace: 9:23

Brooks Launch (black) Miles: 7.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.510.000.000.000.000.000.008.51

Ran with jenny and Jamie. Legs still sore, cut back from scheduled 12 as well as skipping the speed work.  Usually don't have such lingering soreness.

Average pace: 8:56

Nimbus 12 (new) Miles: 8.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.180.000.000.000.000.000.005.18

Another day of taking it easy.  Ran with Jenny and Jamie in the neighborhood.  Legs still sore, taking a long time to shake it off.

Average pace: 9:21

Brooks Launch (black) Miles: 5.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.600.000.000.000.000.000.007.60

Thought about running outside, then decided on treadmill at the Y.  It had been raining and almost seemed to have stopped, but there was non-stop flickering lightning in the distance and the radar picture did not look good.

3.5 miles easy then 3 mile tempo at 6:47 pace, 1.1 mile cool down, power outage near the end of the run, managed not to fall off.

Finally felt good on a run.  It felt great to go faster.

Average pace: 7:28

Nimbus 12 (new) Miles: 7.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.220.000.000.000.000.000.006.22

Nice relaxing run on a cool morning. Fastest "easy" run all week.

Average pace: 8:20

Green Silence Miles: 6.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.072.000.000.000.000.000.0017.07

Ran in Starkey park, started out with a small group and ran together until about 4 miles. Just after that point, the trail was flooded over. There was a couple there on bikes who decided they were going to wade through it so I figured I would go, too. It wasn't so bad, I could see my feet the whole way and it wasn't like I was walking through mud. There were some frogs darting across through the water. No alligators around, which was definitely good.

After wading through, got going again and came across some more water which looked very shallow but was just deep enough to fill up my running shoes with water.

The rest of the run was pretty uneventful.

Crossed back through the flooded section with no problems, and finally picked it up for the last two miles, with the final mile at 6:46.

Average pace: 8:00

Nimbus 12 (new) Miles: 17.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.520.000.000.000.000.000.007.52

Ran with Dixie in the hilly neighborhood. Felt better than last Monday's run, but still took it slowly.

Average pace: 9:10

Brooks Launch (black) Miles: 7.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.010.000.000.000.000.000.006.01

Slow and easy run with Jenny and Jamie. It was uncomfortably hot and humid at the start, like it often is right before a storm is about to roll in.

Average pace: 9:26

Nimbus 12 (new) Miles: 6.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.203.000.000.000.000.000.004.20

Treadmill run at the Y. Started out slowly for the first mile then held steady at around 7:00 pace.  Did a short cool down afterward.  Legs were feeling good today.

Average pace: 7:30

Did some upper body exercises after getting home.

Green Silence Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.900.000.000.000.000.000.006.90

Easy run with Jenny and Jamie, felt pretty good.

Average pace: 9:13

Nimbus 12 (new) Miles: 6.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.600.000.000.000.000.000.005.60

Quick, easy run by myself this morning. Did 6 x 30 second strides at the end, felt good to go fast for just that little bit.

Average pace: 8:12

Brooks Launch (black) Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.020.000.000.000.000.000.0012.02

Pretty good run in Starkey. Took it easy on the way out then ran with Mike, Alex, and Andrea for most of the way back at a quicker pace.

Average pace: 8:06

Hung out a bit at social hour catching up with a bunch of other runners I hadn't seen for a while.

Brooks Launch (black) Miles: 12.02
Comments
From jtshad on Thu, Apr 14, 2011 at 10:49:02 from 204.134.132.225

Good luck to you and Jenny at Boston...safe travels and have a great race!

From Mark on Thu, Apr 14, 2011 at 22:32:34 from 173.168.88.68

Thanks Jeff! Jenny and I are both excited about it, looks like it should be good weather, too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.310.000.000.000.000.000.006.31

Easy run with Jenny and Jamie today. Humid this morning.

I took yesterday off to see if that helps my legs get their spring back.

Average pace: 8:58

Nimbus 12 (new) Miles: 6.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.900.000.000.000.000.000.006.90

Another easy run w Jenny and Jamie, got an early start.  Feeling a little bit better each day.

Average pace: 8:53

Massage later this morning!  Boston is getting close!

Brooks Launch (black) Miles: 6.90
Comments
From JimF on Fri, Apr 15, 2011 at 09:17:11 from 68.53.178.242

Good luck at Boston. You are so consistent in your running and it will pay off at Boston!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.902.000.000.000.000.000.005.90

One last run before the marathon.  Warmed up with Jenny, Jamie, Cherise, Kathryn, and Carin - pretty big group this morning.  Then ran two faster miles which was supposed to be marathon pace but I have no idea what marathon pace will actually be this time, but the two miles this time were 7:09 and 6:49

Average pace: 8:18

Brooks Launch Miles: 5.90
Race: Boston Marathon (26.2 Miles) 03:27:00, Place overall: 6759, Place in age division: 1201
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.200.000.000.000.000.0026.20

The conditions were perfect and the course and spectators at Boston are wonderful, but today was not PR or close to PR for me, but I still had fun and still learned some lessons along the way.

Waiting for the bus felt cold, and we somehow ended up in the longest line, waiting well over an hour.  By the time we got on the bus I kind of had to use the bathroom already but figured the wait wouldn't be so bad.  Once we got off 95 and onto 495, the traffic slowed and it started taking longer to get there.  Once we were in town, but not all the way to the starting area, a few guys on the bus got off early since they couldn't wait any longer.  Finally made it there without having an accident.  We had all been warned about not drinking too much before the bus ride, all I had was one small glass of water that morning!

Now it was just after 9:00 and it seemed like all of the sudden it was 9:30.  Had time to find a free PowerBar from the PowerBar tent, eat it and head over to the baggage bus.  Still felt cold so I kept the sweatshirt on I was wearing.  Was hoping to save the sweatshirt as I had bought it for Jenny one year when I went to Toronto.

Got to the start line finally about 10 minutes before the start of the race.  No longer cold while in the corral since it was packed with runners.  On the walk/jog to the starting area my legs didn't feel quite right but I was still hopeful that things would come together.

Trying to repeat my success from two years ago, I tried to see if I could make my first mile my slowest mile of the race, so I resisted the urge to go fast and took it easy with an 8:12 pace mile.  The plan after that was to go faster and try and get into a pace that was faster but still felt natural.

The next 8 miles ranged between 7:12 and 7:31.  I quickly warmed up, took off the hat, arm warmer and gloves.  Was able to hang onto the arm warmer and hat but had no room to stash the gloves, so I had to say good bye to them (they were the free HP Boston gloves from two years ago).

Now, I felt hot.  I've never felt hot in mid 50's weather before, and my legs were not feeling great, actually the were pretty sore.  Decided to slow down for a while and see if that helped.

I wanted to quit, but that's just non sense.  There was nothing wrong with me, just not having a great run, but I was at Boston, running the Boston Marathon.  There were timing mats to cross and people would be tracking me.  There were people who would love to run Boston but would not be able to or for that matter people who would love to run but would not be able to run.

Slowed down a little bit the next two miles, and had a slightly faster mile through mile 12, then things begin to vary more.

About 1:39 through the first half, then was feeling a bit discouraged again the next few miles until getting to the Newton Hills. 

Going up the hills I actually felt better than during the down hill portion or flat portions.  I had foam letters on my shirt spelling out my name, so there were tons of people calling out to me, which really helped.

After my first two marathons, where I was hit with some pretty bad calf cramps, I began taking extra salt for marathons.  One packet at the start and one around mile 18 - 20.  But, I had forgotten my salt today and became worried about cramping.  I had a few warning twinges in my calf starting about mile 13 and my right arm started cramping up so I had trouble lifting it.   But, the bad cramps never came. I was ok without the extra salt.

Going up heartbreak hill I suddenly felt a lot better, I felt great.  I think it was the best I felt during the whole race.

I saw my sister-in-law Nancy somewhere in mile 22, just after heartbreak.  My brother was there but I missed him.  My parents and Jenny's parents had seen me about mile 17 but I did not see them, although I did look in there direction when they called my name.

The thing I like about Boston is that the usual saying about a marathon having two halves - the first 20 miles and the last 6.2, is not true for Boston, because I was so focused on getting up and excited about Heartbreak hill, that the hard part in only about 5 miles long!!

 Next few miles were ok, took them one by one.  Saw the Citgo sign in the distance and then once past it, suddenly found some speed I had forgotten about.  Turned the corner onto Boylston, sped up some more and made it to the finish.

During the last 5 or 6 miles, and looking at the time clocks along the way I knew I could make it under 3:30 if I stayed faster than 9:00 pace, which I did, so that bit of math helped me to keep on going.

My legs were killing me on the walk to the baggage bus and then to the family meeting area.  Grabbed my phone and called to see where Jenny was.  Glad to hear that she was ok.  A little slower than planned but would be along soon.  Put clothes back on as I started to cool down finally and found place to sit.

Met up with Jenny and Jamie at the "PQ" sign and then waited for my parents and my brother who had brought along some extra shirts to keep us warm.

Well, it was quite an experience.  I never fell apart but could have done better I suppose, but great to have showed up, run it again and finish!!

Splits from Garmin: 1) 8:12, 2) 7:27, 3) 7:15, 4) 7:15, 5) 7:37, 6) 7:16, 7) 7:12, 8) 7:36, 9) 7:31, 10) 7:49, 11) 8:04, 12) 7:36, 13) 7:43, 14) 8:09, 15) 8:16, 16) 7:59, 17) 8:23, 18) 8:10, 19) 8:30, 20) 8:12, 21) 8:04, 22) 8:21, 23) 8:29, 24) 8:14, 25) 8:41, 26) 7:33, 26.22) 1:31 (6:59 pace)

 

Official Splits:


5k 10k 15k 20k Half 25k 30k 35k 40k
0:23:43 0:46:42 1:09:48 1:33:50 1:39:06 1:58:56 2:24:50 2:50:44 3:16:44
Finish: Start Offset Pace Proj. Time Offl. Time Overall Gender Division
  0:07:54   3:27:00 6759 5678 1201

Brooks Launch (black) Miles: 26.20
Comments
From jtshad on Thu, Apr 21, 2011 at 16:57:30 from 204.134.132.225

Congrats on a strong race. Not every race can be a PR and sometimes you just have one of those days. I am proud of you for being mentally strong enough to see it through, put the race in perspective and overcome the issues that were nagging you.

Well done on finishing another Boston, and finishing it strong!

From Tom on Thu, Apr 21, 2011 at 17:01:00 from 67.199.180.90

Good job gutting it out and still having a solid race. Boston is amazing no matter what happens during the race!

From JimF on Tue, Apr 26, 2011 at 20:36:54 from 74.93.241.26

Great job sticking it out and finishing a solid marathon. Sounds like you learned some things that will prepare you for future races.

From Mark on Thu, Apr 28, 2011 at 21:26:57 from 173.168.88.68

Thanks All!

I'll be back again and ready next time.

Almost nothing beats Boston.

From Rob Murphy on Thu, Apr 28, 2011 at 21:58:16 from 24.10.248.6

Hey Mark, belated congratulations of running Boston. I'll have to agree with everyone else here -and you. I've run Boston teice and never had what I considered to be a good race. Still enjoyed every minute of the experience.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.100.000.000.000.000.000.003.10

Went to the Y this morning for my first post-marathon run.  All of the fatigue in my quads that was there in the weeks leading up to the marathon is now gone, fortunately.  On my right side I've got some pain which started back at the end of last year, then got better a while ago, but then I re-injured it one week before the marathon screwing around in the pool with the kids.  It was possible to pick up 11 year old Andy and throw him a few feet, 12 year old Andy not so much.

I arrived at the Y a little bit after 6:30, so I was in time to say hi to some of the Striders after finishing up their 5:30 Tuesday run before heading inside.

It felt good to be back running.

Average pace: 8:25


Green Silence Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.600.000.000.000.000.000.005.60

Started out with Jenny and a big group of her friends (Carin, Jamie, Kathryn, Cherise, and Carin's cousin whose name I'll remember next time). Took it easy most of the run then went ahead for the last stretch after the water stop.  It was windy but in a very nice way because it cut through the heat and humidity.

Average pace: 8:53

Right groin area a little tender still but I think better than what it felt like earlier in the week when I thought that maybe doing some deep lunges would help it - not sure what I was thinking then!

Brooks Launch Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.070.000.000.000.000.000.008.07

Very pleasant run in Starkey park. Cold front came through last night and it was 54 degrees this morning, nice. Pace was good but my right leg could have felt better. Great to see a lot of my Strider friends out this morning.

Average pace: 8:01

Nimbus 12 (new) Miles: 8.07
Comments
From jtshad on Fri, May 06, 2011 at 11:25:57 from 69.20.183.178

Are you feeling any better?

From Mark on Fri, May 06, 2011 at 15:51:43 from 24.129.132.78

Thanks for asking, Jeff.

I think I am. Big cut back on running this past week but I think it might have helped. I'll find out tomorrow (Saturday) and see how I hold up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.000.000.000.000.000.000.001.00

I went to the Y, warmed up on the bike for about 10 mins, stretched a little, got onto a treadmill and then got off immediately.

Did the rower for a few minutes, got onto the treadmill, then off again immediately. Every time I got on I had an overwhelming desire to jump off.

Lifted some weights, then finally forced myself to stay on the treadmill for 1 mile.

I don't know why I wanted to keep jumping off of the treadmill.   My leg wasn't feeling great but it wasn't that bad either.

Anyway, figured that overall I did get some decent exercise in even though there wasn't much running involved.

Will try again tomorrow (fast forward to tomorrow, it turns out better!)

Green Silence Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.410.000.000.000.000.000.004.41

Ran with Jenny and Lisa for part of the run, turned back a little early and managed to speed up a little for the return trip.

Leg felt ok but not great, not a bad run overall. It was much better than yesterday.

Average pace: 8:43

Nimbus 12 (new) Miles: 4.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.040.000.000.000.000.000.005.04

Ran a little bit farther today than yesterday.  I think I felt better, too, or maybe I'm just being hopeful.

Started out with Jenny while she did her heart rate test, which was fine with me since I was a bit achey. She was running three miles while trying to keep her heart rate at a specified aerobic training zone.

Turned back a little bit early and picked up the pace to about 8:15 for the trip back.

Average pace: 9:43

Green Silence Miles: 5.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

So, I decided not to run today to see if that would help.

Felt kind of lame not running, so in the evening I did a workout which was similar to one Jenny had used at her boot camp.  Took me about a half an hour (I did skimp on some of the ab stuff at the end, otherwise it would have taken me much longer).  It was a pretty tough workout and made me feel less lame.

Also, I think it was excellent rehab work for my right leg.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.200.000.000.000.000.000.006.20

Getting back to normal, I think.

Started out with Jenny and her group and stuck with them for a little over a mile and a half then started off on my own. Leg feeling better today, weather was nice.

Average pace: 8:20

Brooks Launch (black) Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.041.000.000.000.000.000.0011.04

Better run today, left from home and ran up and down Starkey blvd. Nice weather this morning.  I was able to start out not too slowly and felt pretty good as I approached the turnaround.

The nice thing is they now have asphalt down over where they had torn up the sidewalk.  So, now the Starkey Blvd bike trail will extend all the way to Starkey Park and continue all the way to the bike trail, so no more having to run on the uneven sidewalk or along the road.

I pushed the pace a bit on the way back with some 7:30ish miles, then had to back it down to the 7:50's for the 9th and 10th mile.  But, for the last mile my pace magically picked up to 7:08, which was nice.

Average pace: 7:53

Felt a little bit sore afterward, so still need to spend some time taking it easy so I can get back to really enjoying my runs.

But, today was a good start.

Nimbus 12 (new) Miles: 11.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.580.000.000.000.000.000.001.58

I went to the Y mainly to workout in general and to get in a small run to start off the week.  I also wanted to try out my new Brooks T7 racers I've had almost two months now but haven't worn due to not racing.  Wanted to see how they'd feel and realize I can pretty much wear anything I want on the treadmill, the lighter the better.

So, after some stretching and light cardio on a bike and elliptical I got onto the treadmill for a bit.  Average pace: 8:51

After the running, I did some weights and upped my bench press from last week.  I was surprised at how much I could still lift since it had been so long.

Brooks T7 Miles: 1.58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.130.000.000.000.000.000.005.13

I wasn't sure if I was going today but decided to give it a try after yesterday being off from running.  I'm torn between "active recovery" and rest from running.  I think I'm getting better with the running while keeping the mileage and intensity down vs. not running.  But, it's hard to tell.

I ran with Jenny in the neighborhood, a little achey at the start, but felt better by the end.

Average pace: 8:54

P.M. - attended Jenny's boot camp class.  It was quite challenging and had a lot of great exercises especially for runners.  There were 11 people (including me) and that was with two of the regulars not showing up.  When she started this class there were only 3 people.

Nimbus 12 (new) Miles: 5.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.200.000.000.000.000.000.006.20

Started out with Jenny, Lisa, and Jamie, ran together for a few miles then went ahead a little.  Felt pretty good (I'm getting there!).  Nice to go a little farther and slightly faster without pushing it too much.

Average pace: 8:21

Brooks Launch (black) Miles: 6.20
Comments
From Rob Murphy on Thu, May 12, 2011 at 22:05:54 from 24.10.248.6

Nice to see you back at it Mark. Any summer racing plans?

From Mark on Sat, May 14, 2011 at 19:33:01 from 173.168.88.68

Not yet Rob, still playing it by ear. I'm interested in trying the midnight run 10K again this year and I'm eyeing a marathon on Sep 11 in Allentown, PA.

Other than that I'll see what comes up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.030.000.000.000.000.000.006.03

Started out with Jenny, Lisa, and Jamie and had a guest appearance from Cherise.  Felt pretty good today.  Started out easy, and picked it up a little bit after about 2 miles.

Kind of sore this morning from Jenny's Wednesday evening boot camp class.

Average pace: 8:14

Nimbus 12 (new) Miles: 6.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Coolish at the start, warmer at the end. Ran with  Eudair for last 6 miles. Felt good on the last mile.

I had started out this morning pretty unmotivated and still slightly sore.  Showed up at Starkey about 6:45.  There were a few other Striders there but most were at the Miles for Moffit race today.  By the time I finished getting ready to run everyone else had started.  Got going by myself and then somewhere around 1.5 - 2 miles I saw Mike and Eudair.  Eudair turned around and ran back out with me.  We took it pretty slow out to the 4 mile point.

On the way back she asked if I was going to speed up and I told her I didn't think so.

But, we had a nice progression from 8:14 down to 7:28 in the last mile.  Not really trying or pushing too hard, just letting the pace naturally pick up.

Average pace: 8:30

So, I relearned a valuable lesson, never to underestimate the rejuvenating power of a run (i.e. feeling much better at the end than at the beginning).

Brooks Launch (black) Miles: 8.00
Comments
From jtshad on Sun, May 15, 2011 at 11:14:13 from 69.20.183.178

Love your finish to this post! Great morning of running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.020.000.000.000.000.000.006.02

Started out with Jenny and Lisa for first 1.5 miles, then did the rest alone. Great morning for a run.  I felt a bit achy at first, but better after all warmed up.

Average pace: 8:15

Brooks Launch (black) Miles: 6.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.610.000.000.000.000.000.005.61

Started out with Jenny and Lisa, turned back slightly early and did last 1.5 by myself. I felt worse at the start than I did on Tuesday but felt better at the end both compared to the beginning of the run and to Tuesday's run.  It was probably good that I slowed down overall, but still finished strong.

Blessed with cool weather again.

Average pace: 8:40

 

PM - attended Jenny's boot class again, which included 0.5 miles of running, so I'll count that.  I was embarrassingly bad at the section where I had to roundhouse kick the pads my wife was holding, maybe I'll do better next time.  A great workout overall and a lot of fun.  Oh, and some pretty hardcore core exercises.

Nimbus 12 (new) Miles: 5.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.210.000.000.000.000.000.007.21

Started out with Jenny and her group (Lisa, Jamie, Carin) this morning. Added a little extra on and felt pretty good overall.

Average pace: 8:31

Green Silence Miles: 7.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.360.000.000.000.000.000.0010.36

Went to Starkey park today.  Arrived just as the main group was heading out so I took my time warming up and headed out by myself.  Great morning for running.  I had originally planned on only doing 8 miles today, but when I started out there was no pain at all, so I figured I would go out just past five, keep it easy and then turn around.

I picked it up a little bit on the way back but stayed away from really pushing it for the most part.

Average pace: 8:01.

After the run, I did some catching up with a lot of my Strider friends and stuck around a little bit longer than I planned. 

Brooks Launch (black) Miles: 10.36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.170.000.000.000.000.000.003.17

I went to the Y this morning, warmed up on the bike, did some stretching and got onto the treadmill.

The run itself wasn't spectacular in the overall scheme of things, but it was a run nonetheless and was probably my best Monday morning runs for a while which had recently been either very short (around a mile) or not at all.  One of my main goals on Saturday was to make sure to not run so hard I wouldn't be able to run on Monday, so it looks like I accomplished that goal.

Average pace: 8:31

After the run I followed up with some weights. Leg extensions, curls, and bench press.  I've been trying to work my bench press back up.

Brooks T7 Miles: 3.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.040.000.000.000.000.000.006.04

Jenny wasn't feeling up for a run, so I headed out to run by myself.  Got started a few minutes later than usual. Just as I had finished warming up, Lisa came by on her run so we ran together.  We did the usual route, heading over to Fox Hollow golf course then towards Heritage Springs before turning back.  After reaching Heritage Springs gate and turning back to head towards the water stop she mentions to me that this is where I usually speed up and go ahead.   But, I told her we were already going at that pace.  She doesn't run with a watch and apparently can run faster than she realized.  

We reached that water stop, then she headed home and headed out a little bit farther so I'd be able to make it six miles for the morning.

Felt pretty good overall, except I can't seem to shake the nagging pain in my right hip/groin area, which sometimes seems like it is going to get better, but then doesn't.

Average pace: 8:21

Nimbus 12 (new) Miles: 6.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.500.000.000.000.000.000.000.50

I took the morning off from running, hoping that a random day off here and there is going to help.  I'm not sure yet.

P.M. - In the evening I went to Jenny's boot camp class at Flex One Trinity.  Tonight's workout was pretty tough.  She did the dreaded "deck of cards" workout, where a card is drawn, and the number determines the number of reps (2-10), and the suit determining the exercise - push-ups, pike pushups, burpees, jumping lunges, and jump rope for the Jokers.  As part of warmup, I ran about a half of a mile.

After the class I reacquainted myself with my old friend the bench press.  Actually, I've been dabbling with it on the last few Monday's at the Y.   After neglecting this exercise for so long, I decided what I could get for my 1 rep max - and the answer was 185.  So, I'm going to see if I can work my way up to over 200 at some point.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.250.000.000.000.000.000.006.25

Ran by myself but did see Lisa at the water stop.  Felt pretty good on the run, but can't remember too much since now a whole week has slipped by without blogging.  Very bad of me.

Average pace: 8:23

Green Silence Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.620.000.000.000.000.000.005.62

Ran with Jenny and her big group in the neighborhood. I pulled ahead a little bit for a while but then ran with Jenny and Jamie from the water stop back home.

Average pace: 8:44

Green Silence Miles: 5.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.510.000.000.000.000.000.009.51

Went to Starkey Park this morning.  Ran with Sean, Gabby, and a little with Eileen. Did about 5.5 off road, then came back on the paved trail. Felt great while running off road, my first time ever.  The bugs weren't too bad except when we stopped.  The pace was slower but it was definitely a bit more challenging when not on the pavement.

Average pace: 9:21

Right leg a little bit achy toward the end when coming back on the pavement.

Spent a little bit of time at social hour catching up with the running buddies.

I'm going to take off some extra time from running next week.

Nimbus 12 (new) Miles: 9.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.750.000.000.000.000.000.000.75

As promised, took today off from running (mostly).  Did go to Jenny's boot camp class which she held in the morning instead of the evening.  Included three laps of running, so 0.75 miles along with lots of great cardio and strength.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Second boot camp of the week.  Class was indoors and was three

weights-based circuits, each done three times. Awesome. Even the

step-ups did not feel bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.520.000.000.000.000.000.006.52

Too long without a run. Ready or not, it was time. Pretty good run. Fortunately my right hip/leg did not hurt but my left one was tight. Ran with Jenny, Lisa, Jamie and Carin. Slow start with just a bit of under 8:00 at the end.

Average pace: 9:13

Brooks Launch (black) Miles: 6.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.260.000.000.000.000.000.006.26

Nice, peaceful run in the park. Said hi to a few friends but didn't stick around for the full social hour. Wanted to get home for waffles!

Average pace: 8:24

Well, I think it was a pretty good week overall.  Pretty light on the running, but not completely slacking with 2 runs and two solid one hour boot camp classes.  Legs definitely feel a bit better today than they did at the end of last week.  I think last week I went backwards in progress, back on track moving forward this week and hope to do the same next week.

Nimbus 12 (new) Miles: 6.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.750.000.000.000.75

Did Jenny's boot camp which had a test including 3 laps and some other stuff, about 45 minutes altogether for the entire class.  It started a little bit late while we waited for the rain to pass, which it did fortunately.

 I didn't realize I was going that fast during the running test because I started off not too fast, but just kept picking it up each lap.  The running portion turned out to be a little bit under a 6:00 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.650.000.000.000.000.000.005.65

Ran with Lisa in the neighborhood, Jenny had an early appointment so didn't run with us today.  Felt pretty good on the run, but the darn right leg bothering me just won't go away completely.  Lisa did a great job keeping up, she always says she's not very fast but has no problem going faster.

Average pace: 8:30

Nimbus 12 (new) Miles: 5.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.500.000.000.000.000.000.000.50

Went to Jenny's boot camp again.  Biked there, so I was already warmed up once I was there.  Class was good and I did an extra lap to not be totally lame with the running, every little bit helps!

The running portion was at a 7:18 pace.  I wore my Garmin there to see how close the lap was to a quarter of a mile - it was pretty much dead on at least as far as the Garmin was concerned, especially if I run more in the middle and don't cut the corners.

Green Silence Miles: 0.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.550.000.000.000.000.000.006.55

I'm going to try something different today - actually blog my run shortly after it happened rather than a day or two.

But, not much to report.  I ran by myself this morning.  Jenny was sore from a Tae Kwon Do class and Lisa was also not running (which Jenny did mention to me but I didn't hear as it was still early).  It was warm and humid and smelled smokey.  But, pretty good run overall, but my right leg is being annoying.  I've been trying to balance between "active recovery" and taking enough time off to let things get better.

 

Average pace: 8:15

Nimbus 12 (new) Miles: 6.55
Comments
From JimF on Fri, Jun 10, 2011 at 09:30:59 from 67.173.26.234

Hope you leg gets better and try to stay cool in this hot weather!

From Mark on Mon, Jun 13, 2011 at 11:52:04 from 24.129.132.78

Thanks Jim!

It's both a curse and a blessing that I don't have anything looming that I have to train for in the short term. So, I guess I'll concentrate on the blessing part and enjoy the low stress low mileage for now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.510.000.000.000.000.000.003.51

RAP River Run 5K.

28:36 for the 5K plus a little warm up first. Ran with the boys. They wanted to take it easy, so we did although they complained a bit until the last mile when I told them they never had to do another 5K again, then they stopped complaining and picked it up the rest of the way back. I stayed with Thomas while Andy pulled ahead to come in at 27:49.

Jenny was waffling between racing and running it easy.  During the warm up she was thinking that she wasn't ready to race.  She started out ahead of us and soon ran into Elizabeth, her friend and training client, and she knew right away that she was meant to run with her.  They stuck together the whole way, and Elizabeth ended up smashing her PR by over 1 minute.

Green Silence Miles: 3.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I decided to take this week off from running to see if I could make some progress with the issues in my right leg, which aren't horrible, but are not getting any better and may actually be getting slightly worse, but it's hard to tell.

So, it's mainly just been walking this week.  I went to one boot camp class on Wednesday.  Sammy the dog has enjoyed my week off from running and is actually starting to become very well behaved on the morning walks.  He no longer freaks out when he sees another dog, so big plus there.

Walking this week:

Monday - (2.7) 1.7 w/ Sammy and 1 mile with Sammy and Barbie PM and 1.7 mile bike ride in the morning after the walk.

Tuesday - (2.2) 1.7 w/ Sammy and 0.5 miles with Sammy and Barbie PM,  biking - 1.7 miles after morning walk

Wednesday - (1.7)  1.7 w/ Sammy , boot camp PM (included 0.25 mile run), three sets of bench press after class (10x135, 8x155, 8x135) which got me out of mat wiping duty.  Also, rode my bike to/from FlexOne, so 2 miles of biking.

Thursday - (2.2) 1.7 w/Sammy in AM and 0.5 w/ Sammy and Barbie PM

Friday - (2.2) 1.7 w/Sammy in AM, 0.5 w/ Sammy and Barbie PM

Saturday - (1.0) 1.0  w/ Sammy and Barbie AM, then spent the day at Blizzard Beach where we did "lots and lots" of steps climbing up to the top of the water rides.  Started and ended the day by going down "Summit Plummet".  At 120', it is the second highest water slide in the world (Brazil has one 15' higher called Insano).  The first time was kind of scary since I didn't know what I was getting myself into, and the second time was worse since I knew what I was getting myself into.  Also, the approaching storm with dark clouds, gusting wind and a freakish looking cloud of wasps gave it an eerie feeling.   It was much more light hearted after that when it was time to get ice cream before heading back home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Another week off of running.  More walking, a couple of boot camp classes and then a bike ride on Saturday.  Not sure if I'm getting better yet.  Think it's time for an appointment soon to see if this will clear up with time and cross training or if something more is needed.

At least Sammy is benefiting from all of this.

Sunday - (1.0) evening with Sammy and Barbie, 1 mile

Monday - (1.0) morning with Sammy, PM - Jenny's boot camp which included 0.75 miles running, followed up with 4 sets of bench presses (10x135,6x155,5x165,11x135), biked two and from boot camp, so 2 miles of biking

Tuesday (2.3) 1.7 neighborhood loop morning with Sammy, 0.6 miles evening with Barbie and Sammy

Wednesday (3.1) 1.7 neighborhood loop morning with Sammy, then 0.7 mile walk from car stereo place to work, and then another 0.7 miles from work to car stereo place.  PM - went to Jenny's boot camp class, did not do the warm up run, class was indoors and was mostly weight based.  Biked to and from class (2 miles biking)

Thursday (1.7) 1.7 neighborhood loop morning with Sammy

Friday (2.3) 1.7 neighborhood loop morning with Sammy. 0.6 in PM with Barbie and Sammy

Saturday (1.0) 1 mile PM with Barbie and Sammy.  In the morning, for some non-impact extended cardio, I went for a bike ride, did around 16-17 miles from my house to Starkey park, a little inside there, then back home.

12.4 total miles for walking

Comments
From Rob Murphy on Fri, Jul 01, 2011 at 14:01:08 from 98.202.141.17

Sorry about all this Mark. Nice job on the cross training though.I always do a lot of walking when injured.

Here's a suggestion... fast walking on a treadmill at a steep uphill grade. If you can do that without any pain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Another week of walking and stuff:

Sunday - (3.8) on the treadmill at FlexOne.  Alternated between slower (3.5 mph) at 15% incline and faster (up to 4.5 mph) at 3-4% incline

Monday - (2.5) 1.7 miles w/ Sammy in the morning, then another 0.8 miles with Sammy and Barbie in the evening.   Went to Jenny's boot camp which include 0.75 miles running.  Followed up with 4 sets of bench presses (11x135, 8x155, 3x175, 12x135)

Tuesday - (1.7) did the morning loop w/ Sammy

Wednesday - (2.2) Cedar Rapids, hotel treadmill 2.2 miles in 28 minutes, which included some "slow" running (top speed 5.7 mph), but at least it was running and felt pretty good.  Several sets of dumbbell exercises (curls, presses, bent over rows, crunches on the ball)

Thursday - (2.4) Cedar Rapids, hotel treadmill, 2.4 miles in 28 minutes, kind of like Wed. but a little more running.

Friday - (1.0) 1 mile in the morning w/ Sammy to gate and back.  Was tired from late night late flight (home at 2:30 am!!)

Saturday - I left my house just after 6:00 on my bike and rode up to Starkey Park (7.5 miles), I met up with Dixie and we headed out together along with Derek and I ended up running 4 miles (9:10 pace).  Wed and Thu's walk/runs on the treadmill had been encouraging because they were completely pain free.  While there was just a small amount of pain and it was bearable I was hoping for none, but it was at least a pretty good test to see where I'm at.   I hung out for a little bit before getting on my bike and heading back home.  I went faster on the way back and completed the distance 2 minutes faster then the ride up.

Between walking and some slower running, 17.6 miles for the week.

I never got around to walking the dogs on Saturday.  :(

I did spend a considerable amount of time waiting for the AC guy to show up, but fortunately it turned out to be a quick repair and (relatively) inexpensive

Need to make that appointment this coming week to get to either a doctor or PT!!!

Nimbus 12 (new) Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

 

Weekly summary of mostly non-running week.

I did make some calls about trying to get into see a doctor or PT but no luck yet, hopefully this coming week.

Sunday - (1.7) walked with Sammy around the loop

Monday - (4.1) 1.7 miles loop with Sammy walking, then 2.4 miles (in 30 minutes) on treadmill at Flexone running/walking, followed up with some weights

Tuesday - (2.25) 1  mile w/ Barbie and Sammy, then another 0.25 with Sammy to go pack and pick up "something" that Barbie had left behind.  PM - 1 more mile with Sammy

Wednesday - (2.7) - 1.7 miles w/ Sammy in the morning.  Jenny's boot camp in the evening which included 1 mile of running.  Also, 2 miles biking to  and from FlexOne

Thursday - (2.3) - 1.7 miles w/ Sammy in the morning, I wore the Garmin to see how fast I was walking, averaged 14:20 pace.  Another 0.6 miles in the evening w/ Barbie and Sammy.

Friday - (2.7) - It was raining so I went to the Y, warmed up on the bike, did some stretching and started walking on the treadmill which turned into walking/running.   Kept it at an incline of 3.0 and sometimes higher.  Did some bench presses after (12x115, 10x135, 8x155, 4x175, 12x135), the heaviest set felt pretty good, maybe time to move up.

Saturday - 22.7 mile bike ride up to Starkey, a few miles more on the bike trail there and then back home after a brief stop at the Strider's social hour.

Comments
From JimF on Wed, Jul 20, 2011 at 12:26:55 from 12.189.106.2

I have been out of the loop for awhile on the blog and haven't checked in. Do you have an injury? If so, I hope it gets better soon.

From Mark on Wed, Jul 27, 2011 at 23:08:38 from 96.252.195.12

Hey Jim, thanks for checking up on me. I've got something, not sure what. It started right before Boston and seems to have been getting a little bit worse since then. Going to start some physical therapy soon.

From jtshad on Wed, Jul 27, 2011 at 23:17:44 from 69.20.183.178

Sorry to hear the issue is not getting better. I hope that the PT helps and gets you back out there and healthy. Hang in there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

On Thursday I had a massage which helped a lot to release some of the tightness in my hip area which in turn cut back on a lot of the pain I was having when running.  On Friday, I turned the dog walk into a run/walk with some intervals.  So, I decided to try on run on Saturday.

 I met with Sean and Chis in Starkey park.  I was running a few minutes late, but fortunately they waited for me.  We started out on the trails.  Actually, Sean and Chris did all of theirs on the off road trails, and I did all except for two miles at the end when I switched to the bike path.

Average pace: 9:00

I was glad that I was still able to run 9 miles after taking off so much time from running, and the distance didn't seem to be the problem, just the pain.

 I was feeling pretty good at the start but was having some pain towards the end.  After the run I was pretty sore, and when I woke up the next morning I was very sore.   Fortunately, as Sunday wore on I became less and less sore and almost felt back to the same by Monday morning.

I finally have an appointment to see a physical therapist next week, so hopefully I can finally start making some progress.

Nimbus 12 (new) Miles: 9.50
Comments
From JimF on Fri, Aug 05, 2011 at 17:00:08 from 98.253.193.207

Any feedback from the PT? Hope you are doing better and will be able to get back out soon.

From Mark on Sat, Aug 06, 2011 at 17:13:52 from 96.252.195.12

Hey Jim, I had the appointment, he couldn't find anything obvious but gave me a recommendation for a really good sports doctor who is also a hardcore triathlete. He's out of town next week so I've got an appointment with him the week after. Probably will need an MRI, I'm looking forward to getting to the bottom of things.

From JimF on Thu, Aug 11, 2011 at 11:30:00 from 98.253.193.207

Good to hear that you are working your way to the bottom of this. I know that it must be frustrating and hope that you can figure it out soon and get back out running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.800.000.000.000.000.000.002.80

Staying at my brother's house in Webster, NY.  Went out for a run with my two brothers, I didn't want to pass it up.  Ran with them for 1.4 miles then turned around.  A little bit sore from the run but I was careful so I wouldn't wreck myself for the rest of the trip.

Average pace: about 9:15

Nimbus 12 (new) Miles: 2.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.360.000.000.000.000.000.004.36

Ran with Jenny, Carin, Kathryn and Lisa.  Felt reasonably good (no worse than usual).  Kept it to a reasonable distance and pace.

Average pace: 9:34

I saw a PT yesterday who did an assessment on me.  Apart from having some tightness he couldn't find much specifically wrong, but he recommended a really good sports doctor who is also a triathlete and is runner friendly.  Unfortunately, he's out of town next week, so I've got an appointment for the Tuesday after that.

So, I want to make sure to get in a few more easy runs in case he says I can't run anymore for a while.  Hopefully he won't say that!

Brooks Launch Miles: 4.36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Biked about 14 miles this morning.  Went from my house to Starkey Park, hung out a little bit with the Strider's post-run social hour then headed back.  Pretty good effort on the ride, especially the ride back.

I almost ran into a deer which ran across the bike patch when I was in the park.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.360.000.000.000.000.000.003.36

From my house out to the golf course water, and then back.

I enjoyed the humidity. Short run so I don't forget how to run!!

I decided I would just run a few times this week.

Average pace: 8:23

Brooks Launch Miles: 3.36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.750.000.000.000.000.000.000.75

I went to Jenny's boot camp class at FlexOne.  Tonight's class included 3 laps so I figured I would log that as a run.  Class is about an hour long and had lots of good strength, core, and cardio work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.050.000.000.000.000.000.005.05

Ran with Jenny, Lisa, and Chris, started out together then Lisa and I turned back at the water stop while Jenny and Chris went longer. Perfect morning for running. A little bit sore afterward, but tolerable.

Average pace: 8:53

Brooks Launch Miles: 5.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.010.000.000.000.000.000.006.01

Ok, one last run for the week, then I can call it a success.

Met up with Sean in Starkey park near the horse corral about 6:30 and headed out on the sandy off-road trails.   I was thinking about doing 5 or 6 miles.  When we got out by the power lines, about 2 miles out, we could turn left and go another half mile and go straight for another mile out to get in six.  I decided on 6 so we went that way , turned around and came back.  There were a couple of spots on the trail that were flooded out so we had to kind of slow down and walk on the trail edge or go around a little bit.

Run felt pretty good, the soft ground was easier on my legs but it was slower going.  The pace felt nice and relaxed - about 10:00 average pace.

Got back to my truck, said goodbye and headed back home.

Sean went out for some more miles (19 total).  He headed back out the same way, but turned left at the spot where we went straight.  He came across a pretty good size alligator which he had to carefully make his way around without getting eaten.

Tuesday I have a doctor appointment to see what is wrong, why I can't get rid of this pain in my hip.  Hopefully nothing is broken.   This past week I did a set of hip mobility exercises which Jenny has been telling me to do.  I have done them before but I did them almost every day and noticed some improvement.  I'm going to run on Tuesday morning before my Dr. appointment because when I went to see the physical therapist I had not run so I was unable to point to exact spots where the pain was.  So, for the doctor I'll be ready when he asks me where it hurts.

Nimbus 12 (new) Miles: 6.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.010.000.000.000.000.000.005.01

Ran with Jenny, Chris, and Lisa, and a little bit with Jenny C.  Felt pretty good for the most part.  Wanted to get some miles in before the doctor's appointment later in the morning.
 Did a short pick up with Chris of about a half mile at around a 7 minute pace.  Then took it easy on the way back once I turned around at the water stop.

Average pace: 8:53

Had the doctor appointment.  It turns out I had seen this guy at several races.  He was just behind me at the Clearwater Half, and we've got around the same PR's in the 5K, half marathon, and marathon.  They did an x ray which looked normal.  He poked around a bit and since nothing seemed obviously wrong, he prescribed physical therapy for a month and at the end of that to go see another doctor that specializes in hip problems.  Or maybe it will be cleared up by then.

 I have been seeing some improvement with continuing to do a series of hip mobility exercises that Jenny showed me, so I'll keep on doing this, too.  It's starting to no longer hurt when I sneeze.

Brooks Launch (black) Miles: 5.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.880.000.000.000.000.000.004.88

Ran with Jenny and Jamie this morning. First time running with Jamie since early June. Kept it easy most of the run with a little pick up on the home stretch.

Average pace: 8:58

In the evening I went to Jenny's boot camp where there were about 12 people including Sean and Chris.  It was pretty warm out (89 degrees) and typical Florida summer humidity.  Great workout.  And I biked to and from class.

Nimbus 12 (new) Miles: 4.88
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Started out with Jenny and Chris H. for the run this morning. Third morning in a row running and I actually felt great. Not quite good enough for a tempo run, but better than I had been feeling. I had to donate my Garmin to Jenny since hers was not holding a charge. Pretty sure I got at least 5 miles in. Also got to say hi to Lisa R. on her way out. It was just like Woohoo Island this morning :)

Average pace: 8:52

I had my first PT appointment in the afternoon.  I wasn't scheduled until next week but that had an opening.   Almost as expected, the PT said my hips (adductors and abductors) were weak and my left side was strong than my right.  So, I'm going to concentrate on strengthening and stretching the weak spots.

I'll take tomorrow off from running, and then see how 6 or 7 easy miles feels on Saturday.

Brooks Launch (black) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.130.000.000.000.000.000.008.13

Nice run in Starkey Park, felt almost normal, nice slow start for the first mile, then started moving a bit faster after mile 3, and a pretty decent pace for the last two miles. A little bit warm for running this morning but I didn't care, it just felt great to be running.

 Great to see lots of people I haven't run with for a while.

Average pace: 8:19

I'll try and repeat about this same running mileage next week and see how that goes.  I feel like I might be making some forward progress.

Nimbus 12 (new) Miles: 8.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.240.000.000.000.000.000.005.24


Started out w Lisa R. Chris H. and Jenny for their warm up and then they took off doing 3 X 1600's which went very well. I kept a steady pace and was tempted to try and keep up with them, but not quite there yet. Hamstrings were super tight which kept my strides short, not so bad.

But, overall, I pretty much did not feel any pain.   I felt something, but not quite pain, just a twinge that was warning me of pain sometime during the last third of the run.  That's much better to deal with than a run that starts out hurting.

Average pace: 8:35

Brooks Launch (black) Miles: 5.24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.140.000.000.000.000.000.006.14

Ran w Jenny , Chris H. and a bit with Lisa R. We went the long way around the neighborhood before heading out. I was thinking about doing 7 but decided that 6 would be wiser. Very enjoyable run this morning!

Average pace: 8:36

Brooks Launch (black) Miles: 6.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.190.000.000.000.000.000.005.19

Friday morning run with the girls group - Jenny , Carin Z. and Kathryn L. . And we almost had Lisa R. but she couldn't make it. I haven't run with the Friday group for a long time. Nice, easy pace. Turned back with Carin at the water stop while Jenny and Kathryn went for a bit more.

Average pace: 9:37

Green Silence Miles: 5.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.510.000.000.000.000.000.0010.51

Started out at Longleaf with Chris H. , Lisa R. and her friend Nicole. It was 86 degrees at the start with a warm wind blowing. We went slow for a couple of miles then were running a bit faster by the time we made it to Starkey. It was hot but we just hung in there and kept on going. This was my first double digit run since May, felt great to get it done.

Average pace: 8:49

So, it was a pretty good week for running.  Hoping I can continue without taking a step back!

Brooks Launch (black) Miles: 10.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.070.000.000.000.000.000.006.07

Started out with Jenny , Chris H. and Kathryn L. . We all ran together to the water stop, then I went with Jenny and Chris to almost the end of the far neighborhood before turning around. Picked it up on the last mile (about 7:30 pace). Had to get back so I could leave for PT on time. Great run this morning. Getting more and more normal.

 

Average pace: 8:38

Brooks Launch Miles: 6.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Nice, easy run this morning with Jenny , Lisa R. and Nicole S. We kept a pretty steady pace the whole way and the weather was great this morning. If I had run one more mile I could have had a gel.  Actually, I can't wait until I'm doing more miles each day, but little by little is good for now.

Average pace: 9:35

Nimbus 12 (new) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.670.000.000.000.000.000.007.67

Ran with Jenny , Lisa R. , and Chris H. this morning. Decent weather and a very nice run. A few garmin issues though both equipment failure and user error but it all worked out in the end. Took Sean K. 's fancy hammer gel with 50mg of caffeine that he gave me yesterday because I had been whining about gels yesterday.

So far so good for a successful third week of running.

Average pace: 8:36

Brooks Launch Miles: 7.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.300.000.000.000.000.000.004.30

Nice easy run this morning with my favorite running partner Jenny and her fun friends Kathryn L. , Lisa R. Carin Z. and Nicole S. Jenny was up early to meet with a client, I got back in bed and almost overslept but made it out just in time as the group was passing by to meet up with Jenny. Great run and first 4 days in a row run in a long time.

Average pace: 9:34

Green Silence Miles: 4.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.270.000.000.000.000.000.0011.27

Longleaf to Starkey 11.27 mi 01:40 08:52 pace

Up early to meet Chris H. at Longleaf for his big 18 mile run to keep him company for the first 10 miles or so. The weather was a real treat this morning. We took it easy and kept a steady pace. I split off from him just before 11 miles the did a short pick up at the end. Hung out for a bit until I could bum a ride back to Longleaf. Felt good overall and enjoyed seeing so many friends out.

A good wrap up to the third week back to running.  I'm not completely where I'd like to be eventually but I'm where I want to be right now.

Nimbus 12 (new) Miles: 11.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.900.000.000.000.000.000.006.90

Starkey Park 6.9 mi 00:54 07:49 pace

Went to Starkey and headed out with Dixie, Keith, Mike, Andrea, Eudair and some others. Pace felt kind of quick on the way out, but I did not have a garmin on so wasn't quite sure what I was running. Turned around with Keith, Andrea and Melanie and started feeling better and more relaxed on the return trip so picked it up a bit. Ran to where we started but I was off by 0.1 miles, but close enough still.

This was one of the best runs I've had in quite some time.  And it was of course a lot of fun to see and run with so many good runner friends.

I did feel a bit tired after the run, but fortunately it was just going to be a nice relaxing day.

Except for 7:15 when I went to Jenny's boot camp class which was held in doors due to the rain and was 3 weight circuits, each repeated three times.

Brooks Launch (black) Miles: 6.90
Comments
From jtshad on Mon, Sep 05, 2011 at 22:28:12 from 69.20.183.178

Glad you had such a good run!

From Mark on Sun, Sep 11, 2011 at 14:20:46 from 96.252.182.133

Thanks Jeff! I feel even more like I'm coming back and not just hoping that I'm coming back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.550.000.000.000.000.000.005.55

5.55 mi 00:48 08:37 pace

I ran with Jenny and Chris H. . Light rain which kept things cool. Felt pretty good throughout.

 Trying to do a repeat of last week's injury free training!

Nimbus 12 (new) Miles: 5.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.250.000.000.000.000.000.006.25

6.25 mi 00:57 09:04 pace

Awesome weather while running with the fun bunch of Jenny Lisa R. Chris H. and Kathryn L. We all ran together until Kathryn and I split off from the group a little early to head back. 

Brooks Launch Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

4 mi 00:39 09:45 pace

Friday discombobulated run with (in order of appearance) Kathryn L. Carin Z. Jenny Lisa R. and Nicole S. Great weather this morning, nice easy pace and a bonus gel from Nicky who was passing them out at the water stop! Distance is very approximate for hopefully the last day.

One more run this week - I'm going to try for 12 to see how that feels.   Also, my PT told me to try some faster miles to see how my hip holds up.

Green Silence Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.830.000.000.000.000.000.0012.83

12.83 mi 01:48 08:24 pace

Drizzly run starting out with Chris H. and Eudair from Longleaf. Kept a nice steady pace to 7.5 miles while I ran with Chris then turned around.  I stopped briefly to stretch and retie my shoes.  Once I was at the park exit I picked it up and decided to try and hold it under 8:00 pace.  I did a pretty good job of holding the pace, but it did feel harder than I remembered.  Fortunately, the minor pain did not ever worsen, it might have even felt better as I went faster or maybe I didn't notice it.  I felt more limited by my aerobic capacity than by any pain, but at least it is not all gone.

After I hit 12 miles (which was my original planned distance), I found myself going ever faster.  I hit the lap button just after a half mile of the faster pace so I could have something starting with a 6.  Backed it down for the last 0.3 miles.

Splits: 9:18, 8:59, 8:53, 8:56, 9:00, 9:01, 9:04, 8:44, 7:29, 7:38, 7:22, 7:17, 6:59 (.52), 7:48 (.30)

After the run, I took Thomas to his first day of bowling, then as soon as we got home headed out to Universal and downtown Disney for his birthday.  Quite tired at the end of the day.

However, I woke up the next morning and did not feel sore which I had been worried about, so I guess I held up and did not injure myself.

Going to continue around the same miles for a bit with a very gradual build up.

Nimbus 12 (new) Miles: 12.83
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.750.000.000.000.000.000.005.75

5.75 mi 00:49 08:29 pace

Good run by myself this morning. I've gotten spoiled with so many people to usually run with! Slow warm up with some faster stuff at the end. Wished I could say I was completely better but I am getting there. Felt pretty decent considering Saturday was my longest run in a while.

Brooks Launch (black) Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.880.000.000.000.000.000.005.88

5.88 mi 00:50 08:34 pace

Ran on the hotel treadmill in Ft. Worth.  Was out a little too late the night before but managed to get out of bed in time to run.

Pretty good run. Super slow for the first mile, then slowly bumped up the speed with a quick interval at the end.

Green Silence Miles: 5.88
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.010.000.000.000.000.000.007.01

7.01 mi 01:04 09:09 pace

Neighborhood run with Jenny , Chris H. Lisa R. and Nicole S. for some easy running and some light banter along with some lovely refreshments. Chris tried to sneak up behind me on the final stretch but the slushie shoe noise gave him away.

Good to be back home.  Texas was much hotter so it actually seemed cooler than it usually does.

Nimbus 12 (new) Miles: 7.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.730.000.000.000.000.000.005.73

5.73 mi 00:51 08:55 pace

Run with the ladies this morning - Kathryn L. and Lisa R.  - Jenny was taking the morning off due to early work schedule.  Mostly easy pace through out.  Fun run!

Brooks Launch (black) Miles: 5.73
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.510.000.000.000.000.000.0011.51

11.51 mi 01:34 08:11 pace

I went to Longleaf at 5:30 this morning. I planned on doing 10. Said hi to a bunch of people at the start but started a little after everyone so I could finish my warm up. So, the first few miles were by myself, a little slower than 9:00 for the first mile, then 8:30 for the next mile, and then a little faster after that.

On the out and back in Alico Pass, I stopped to talk to Diane, then Renee showed as well as Bob Tiller so we all ran together until I turned around just inside Starkey Park. Nice weather and I was able to get into a comfortable yet faster running groove.

So, I'm finished with physical therapy now.  Not 100% better but it looks like if I continue with the exercises and stretches I should continue to improve.

Had a follow up appointment with the Doctor (a different one than the first time).  She said everything looked pretty good as far as the x-ray and my range of movement, and to come back in if things started getting worse or if the improvements stopped, in which case they'd probably do an MRI.  Fortunately, she was pretty confident it is most likely not a labral tear.

Pretty happy that I've managed 3 weeks in a row of over 30 miles.  Plan is to gradually work my mileage up a little bit at a time.

Nimbus 12 (new) Miles: 11.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.300.000.000.000.000.000.006.30

6.3 mi 00:54 08:38 pace

Good for a Monday. Ran alone and just ran whatever pace I felt like, which was about a 10:00 for the first mile, then faster after that. Pleasantly muggy and gel'd up at the water stop with a tangerine Gu.

Brooks Launch (black) Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.550.000.000.000.000.000.007.55

7.55 mi 01:11 09:20 pace

Ran with Chris H, Nicole S. and Lisa R. in the nbhd. Ran together until the water stop where we had our gel "picnic", then Chris and I turned right for a little bit longer run. Good recovery miles after yesterday's run in the AM and bootcamp in the PM

Nimbus 12 (new) Miles: 7.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.130.000.000.000.000.000.004.13

4.13 mi 00:38 09:15 pace

Short run in the nbhd with Jenny , Chris H. , Lisa R. and Nicole S. No gel today but I did wear my new (but last year's model) Ghosts.

Ghost3 Miles: 4.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.620.000.000.000.000.000.007.62

7.62 mi 01:08 08:51 pace

All the usuals, and all at the same time - Nicole S. , Lisa R. , Chris H., Kathryn L. and of course Jenny ran together to the water stop for some brief water cooler socializing, then Chris and I turned right while everyone else headed back. Mostly easy pace except for a quick pick up at the end.

Nimbus 12 (new) Miles: 7.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.760.000.000.000.000.000.004.76

4.76 mi 00:38 07:59 pace

Ran with Jenny in the neighborhood this morning. Picked up the pace after a warm up mile, felt good and it was lots of fun.  I was caught a little off guard but held up ok.  Usually Friday's are a slower paced run with a pretty good sized group.  Once we started going, Jenny said we'd go faster but not too fast - keep it at about an 8:30 pace, but we were soon in the 7:30's.

Green Silence Miles: 4.76
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.050.000.000.000.000.000.0013.05

13.05 mi 01:50 08:25 pace

Ran in Starkey park on the bike trail with Chris H. up until 6.5 miles, then he went on further. Turned back and had a good return trip. Saw a bobcat and 2 deer. Glad to finish the week with some decent miles.  I kept the last 6 miles under an 8:00 pace and felt pretty good both breathing wise and injury wise - 7:54, 7:39, 7:40, 7:38, 7:38, 7:41

 

Later in the afternoon we started talking about our oldest dog, who has been with us for 17 years, and was not a puppy when we got her.  She had been having trouble walking for quite some time and always looked in pain and for a while now was steadily losing bowel/bladder control.  She had some good moments on some days but it was just not getting any better.  So, we made the decision that it was time to put her down.

Here is Chelsea from 6 years ago, along with Andy, myself, and Thomas.


So, long Chelsea, you will be missed.

Ghost3 Miles: 13.05
Comments
From Rob Murphy on Wed, Sep 28, 2011 at 13:06:13 from 205.127.70.66

Sorry about your dog Mark. Our sixteen year old dog died this year as well and I know how hard it is.

Really enjoying our new dog though.

From Mark on Fri, Sep 30, 2011 at 08:04:27 from 96.252.181.41

Thanks Rob, it was really tough to see her go. We do have two other dogs still so that helps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.650.000.000.000.000.000.005.65

5.65 mi 00:48 08:28 pace

Alone with music. Monday run done.  Time to start the week and see what's in store.  Mondays can be a new beginning.

Nimbus 12 (new) Miles: 5.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.350.000.000.000.000.000.006.35

6.35 mi 00:56 08:49 pace

Ran with Jenny , Lisa R. , Nicole S. , and Chris H. Coolish but pretty humid like yesterday. Lots of good natured fun. My legs felt pretty good, each run has been feeling a little bit better as far as injury recovery goes, I was worried I would plateau and just have to live with a certain level of discomfort, glad that isn't the case

Ghost3 Miles: 6.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 mi 00:46 09:06 pace

Ran with Jenny , Chris H. , Lisa R. , Nicole S. and a guest appearance from Jamie! No racing or pace pushing today, just a chill run.

Nimbus 12 (new) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.560.000.000.000.000.000.005.56

5.56 mi 00:52 09:19 pace

Easy run with the big group - Kathryn L. , Chris H. , Lisa R. , Nicole S. but most importantly my beautiful wife and running partner Jenny (sorry for the mushy stuff Jenny :-) )

It was weird how my legs felt.  I had been awake pretty much all night, just couldn't seem to get to sleep.  So, when I woke up in the morning my legs did not need anytime to wake up.  It's often a struggle just to keep up with the group during the warm up mile.  So, not such a good thing to get very little sleep but interesting.  Maybe that is why I don't have a sluggish feeling in my legs on many marathons because the night before those I don't get very much sleep.

Ghost3 Miles: 5.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.890.000.000.000.000.000.004.89

4.89 mi 00:44 08:59 pace

Warmed up a little bit by myself, then ran with Jenny , and Kathryn L. for a nice relaxed Friday run. Glad the weekend is almost here.

I am going to do a 10K tomorrow.  Komen Race for the Cure 10K.  I did this one two years ago and PR'd.  That was when I was in the midst of marathon training and was running more miles than I had run.  This year I'm running it just to support the cause as well as part of a fundraising team that a friend is running called "Team Eye Site".

So, I may just run it, or maybe run it as a tempo run (haven't done a tempo run in a long time), or maybe I'll race it.  I'm not sure what will happen.  Sometimes you just need to show up and see what happens, those can be the best experiences.

With tomorrow's miles, I'll have a few less than I did last week, so a cut back week which is good.  Then next week, hopefully I can add a few more miles in and start doing some longer runs.

I'm grateful for many good things this week in addition to just the running.  I need to always remember to concentrate on those things and to do my best always.

Nimbus 12 (new) Miles: 4.89
Race: Komen Race for the Cure 10K St. Pete (6.2 Miles) 00:41:55, Place overall: 13, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.390.006.320.000.000.000.007.71

41:55, 14th Overall

Perfect conditions on a day to support a great cause. My first race since Boston, and first race where not injured in quite some time.

I wouldn't say I had low expectations for this race, it was more like no expectations or even no concept of expectations.  All during May I was running mid 20's for mileage and it was getting worse and worse with the hip area pain.  I kept on taking time off but nothing seemed to work.  But eventually with some exercises that Jenny showed me from an article by coach Jay Johnson and a month of physical therapy I think I'm back to normal and hopefully better than I was before even when not injured.

Before the race I did a 1 mile warm up.  It was a beautiful morning with the sun rising up over Tampa Bay, looking out from Vinoy Park.  While it was still dark the pier was illuminated with pink lighting in honor of breast cancer awareness.

I went out way too fast the first mile but it felt great (6:13),

the other miles were:  6:35, 7:00, 6:48, 6:46, 6:40 with the last bit after mile 6 in 6:01 pace.

Two minutes slower than my PR but a very lifting race.

Running the first mile actually felt like one of the best first miles of a 10K I've run.  But, after the first mile I couldn't quite hold on and needed to readjust and I just focused on keeping it under 7:00, which I did except for the third mile which was up hill.  I got passed by a few people here and there up to about the 4th mile.  There was a woman that passed me that I almost caught up to a few times but eventually she got away from me, finishing about 20 seconds ahead of me to be the overall first female.  There was also a guy that ran up behind me and said "are you Mark?", he said he was in my age group and that I usually beat him (his name was Steve).  He also said he was supposed to be running with his wife but he got a little carried away.  I said I think that today was the day he might get me.  He told me to follow him which I did for a while but he got away from me.

I think I can scratch off the (injured) now.

Green Silence Miles: 7.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.480.000.000.000.000.000.006.48

6.48 mi 00:59 09:05 pace

Ran with Lisa R. this morning, met her at 6:00 after she had already done 2 miles. We were a little fast at first but then slowed it down after the water stop. She got to see gate game interval. It was cool enough out that I actually felt a bit cold.

Nimbus 12 (new) Miles: 6.48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.060.000.000.000.000.000.007.06

7.06 mi 01:05 09:10 pace

Cool morning run with Lisa R. , Chris H. , Carin, and Cherise for a bit. I was looking forward to an easy slower run which we did for the most part except when Lisa realized she was a little on the late side she said "interval!" and took off (with about two miles to get home), Chris and I ran after her but never did catch her.

Ghost3 Miles: 7.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.800.000.000.000.000.000.006.80

5.8 mi 00:53 09:05 pace

Wide awake once the alarm went off so I didn't go back to bed at all but got ready while Jenny got ready for work, then I did the "lunge matrix warmup" before heading outside. Ran the loop, then saw Cherise, who I was not expecting. Headed back home just in time for Jenny to come back from work and Lisa to show up. We then did an easy out and back to the water fountain.

 

PM - went to Jenny's boot camp at Flex One.  Great class, a little different this time where each person had to go through a series of exercises to complete a level, done at each person's own pace.  last part included alternating running a lap and jumping rope 50 times.  So, with the lap warm up it was another mile of running in addition to the great workout.

Nimbus 12 (new) Miles: 5.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.160.000.000.000.000.000.007.16

7.16 mi 01:03 08:45 pace

Great run this morning! Started off with Jenny , Chris H. , Lisa R. and Cherise. We ran together to the water for a quick drink, headed back where Jenny split off to head home, then Chris and I went out for some more. Weather was very nice and my legs felt better than they did yesterday.

 

On Saturday, Jenny will be doing her first ever 50K trail race at Croom

Ghost3 Miles: 7.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.150.000.000.000.000.000.0014.15

14.15 mi 02:05 08:51 pace

Woke up to say bye to Jenny as she left for the 50K, did not go back to sleep so I started running a little bit early. Did about 3 miles alone then stopped by Jamie's house and then we ran eight miles together. I forgot to restart my watch for about 4.5 miles but I was able to get the approx time/dist from Jamie. After the eight with her I ran to where Jenny had left the car. Pretty fun run, probably one of my more enjoyable completely in the neighborhood long runs, and my longest run since Boston.
Oh, yes, and I did the lunge matrix before the run for a warm up since I had the time available.

But the big event of the day was heading up to watch Jenny finish her 50K race.

After the run I got ready and took the kids to bowling.  We left before the third game so we wouldn't be late to see Jenny's finish.  Got up there in plenty of time.  The race was at a place called Croom which is just outside of Brooksville.  They had a 16 mile "fun run" and a 50K.  I've known a lot of people of have been to Croom and everyone has always raved about it but I had not actually been there before.  The place was amazing.  Which is good since I recently signed up for the spring 50K race there.  I might even be back sooner for some training runs and a newer race there which takes place in January.

We hung out at the finish line and waited for Jenny and her friend Sean who were running it together.  They appeared out of the woods a few minutes early of their goal both looking strong.  Then everyone hung out and enjoyed a great atmosphere and some pretty awesome hamburgers.

 


Nimbus 12 (new) Miles: 14.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.130.000.000.000.000.000.005.13

5.13 mi 00:44 08:37 pace

I took the dogs for a walk in an extremely light drizzle and was thinking about how perfect it was for running. Jenny said, then why not go for a run. So, spur of the moment I headed out for a quick 5 miles, no music, no shirt, no gels, no water (I thought about no Garmin but wanted to get in at least 5). The rain got a bit heavier but I didn't care, I was just happy to be running.

It's been quite a long time since I've run on Sunday, and about three years since I've run on the day after a long run.  I felt good after this run and even the next morning.  I've been staying on top of strengthening, stretching and hip mobility exercises and it has really been helping.

Monday will be my day of rest from running this week.

Ghost3 Miles: 5.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Super awesome boot camp with Jenny at FlexOne. Good sized crowd and great combination of exercises. Even the dreaded burpees felt good and my bicycle crunches have never felt better. I've noticed a much improved core compared to how it has felt for the last few years.

I had always felt like I was either on the verge of some sort of core pain or recovering from some minor injury.  Through the PT I completed in August, some reading I've done, and lots of good advice from my wife and personal trainer Jenny I came to the realization about how much more than just "abs" makes up the core.

I'm very appreciative that I've been able to use the "opportunity" that injury gave me to become a stronger runner and person.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.330.000.000.000.000.000.007.33

7.33 mi 01:03 08:34 pace

Ran the neighborhood with Lisa R.  I did a short 0.27 warmup before she arrived, then we did 7.06 together at a slightly quicker pace than usual. I did one gate interval but just missed it, but then another car came through. We did part of the C shape nbhd, but not all, just enough to get 7 miles in.

 Lisa didn't have her garmin with her and I was setting the pace, she said it was ok that we were going faster (she's usually more around a 9:00 or slower).  She's tough though.

 

Jenny is off this week (at least until Friday) from running after doing the 50K.  When she walks now I can't tell she just did a 50K.  She's tough though.

Nimbus 12 (new) Miles: 7.33
Comments
From Sasha Pachev on Wed, Oct 12, 2011 at 17:20:04 from 192.168.1.1

Mark - I noticed you had a significant reduction in mileage after Boston. Any particular reason?

From Mark on Wed, Oct 12, 2011 at 22:24:41 from 96.252.190.205

Hey Sasha, thanks for asking. After Boston, I went to start ramping back up but I kept on getting a nagging pain in my right hip/groin area that would not go away (I tweaked it a bit one week before Boston and did not think too much of it at the time).

So, after about 4 weeks of it getting worse and worse, I backed off the mileage until I was pretty much not running at all.

My old sports doctor had moved away so it took me a while to find someone I trusted. I got into physical therapy for a month starting in mid August and that seemed to clear things up.

Also, did some exercises on my own which my wife recommended including some hip mobility exercises from Coach Jay Johnson, it has really helped me out a lot.

Still kind of on the comeback now but have finally managed some 40+ mile weeks. I never thought I would see those again at one point.

From Sasha Pachev on Thu, Oct 13, 2011 at 13:49:27 from 192.168.1.1

Mark - see how you respond to increased mileage by adding distance at the pace in the 8:30 - 9:00 range. Maybe even 9:30. If the schedule permits, those could be evening runs - go out for a 2-3 mile jog with the kids, for example. This, of course, assumes that the pace in that range does little to aggravate the injury.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.100.000.000.000.000.000.009.10

9.1 mi 01:20 08:50 pace

Started out with Lisa R, then met up with Jamie. We ran a pretty relaxed pace and extended out the route a little bit. Ran past my house on the way back almost to the park before turning around. It was a nice morning for running and we saw a perfect sunrise.

In the evening I did another of Jenny's boot camps at FlexOne.   Felt really good tonight and enjoyed the workout.  The cardio portion had some stations which we went through once and then we had a choice of going through them again if there was time.  I volunteered for another round and at least one other person did also.  I hope I wasn't being too annoying for the people who did not volunteer for another round.  However, everyone there is a good sport, and even when doing slight complaining seem to really appreciate the workout.

  Now I need to post something that I meant to post back in the spring and have regretted not posting ever since.

When starting up training to get ready for Boston, I got off to kind of a rough start trying to stay on schedule while away for the holidays, then coming down with a pretty bad cold that lingered for weeks.  I also had the start of a groin injury which would later come back to haunt me.

However, one day in March I think, it felt like things were starting to turn around and go well.  And there was one morning I went out for a run and it was the perfect morning.  I was doing a relaxed easy run and the sun was coming up.  I thought back to when I was in third and fourth grade I was in the choir.  One of the songs we sang was "Morning Has Broken", made popular by Cat Stevens (I think someone else originally wrote it a long time ago).  I was thinking about that song that nice March morning and I promised myself I would blog about it.  Well, I never got around to it, and then shortly after that my training went down hill, and things seemed to fall apart.  It took quite some time before things got back on track as far as my running goes.  I guess at the time I didn't fully appreciate how good things were.

 Things are pretty good right now (not perfect, but better, and overall pretty good) and this morning was a nearly perfect morning, so, a little bit late but better late than never.  Here's to the song "Morning Has Broken"  and it's message.  I hope I never forget it.

 


Ghost3 Miles: 9.10
Comments
From Rob Murphy on Thu, Oct 13, 2011 at 15:15:12 from 205.127.70.66

Nice post... good thoughts.

From Mark on Fri, Oct 14, 2011 at 11:01:38 from 24.129.132.78

Thanks Rob, felt good to finally write this down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.010.000.000.000.000.000.006.01

6.01 mi 00:55 09:13 pace

Ran with Chris H. and Kathryn in the neighborhood. They both arrived from different directions at the exact same time, one by car and the other on foot. Few drops of rain right away, then it fluctuated. A bit of lightning in the distance, enough for everyone to cut it short a little bit.

We had been running slower, but picked it up a little bit for the last two miles to bring the average from about 9:30 to 9:13.

If it wasn't so dangerous to run outside with the possibility of lightning I would want to do it more because it is certainly amazing to see.

 It was still dark when we finished but I could see the sky starting to break and it later turned into a nice pleasant day (even a bit warm for my parents who have just made their return to Florida along with the annual snowbird migration

Nimbus 12 (new) Miles: 6.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.440.000.000.000.000.000.005.44

5.44 mi 00:49 08:56 pace

Nice run with Jenny and Lisa R. this morning. I did about a mile warm up first, then Lisa showed up just as Jenny was getting back. We ran out easy to the water stop and back then I ran just past Lisa's house. It was nice having Jenny back this morning, seemed like longer than only 8 days since the last time we ran together!

After the run, I did various upper body exercises as well as most of the post run routine from Jay Johnson (the sequel to the lunge matrix which is done before the run).  It's from a Running Times article called "give me 15:".

 I also did my first practice at a one arm chin up.  This is probably a totally useless pursuit but you never know.  When Jenny saw me doing it she asked me why?? to impress friends and family? lol

No, not really it's just a small fitness goal.  I've been going a long time without any goals or with goals that were only running related.  I'm hoping if I can set and achieve some small goals it can lead to better things.

Jenny had to be into work for a client, so I biked Thomas to school.  It's kind of fun and a nice time of the morning to share.  Things have changed a lot from two years ago when both boys biked to the same school.  Now it is just Thomas for the rest of this year and next year.  I'm going to enjoy it while it lasts.  Although I get into work a little bit later when I bike him it is worth it and I can still try to finish a little bit early on Friday.  When I had the chance in the past to get in early I didn't always take it and would end up staying later.  So, I'm going to do my best to balance things out from here on.

Ghost3 Miles: 5.44
Comments
From jtshad on Sat, Oct 15, 2011 at 12:02:16 from 69.20.183.178

Nice morning of fitness focus!

A one armed chin-up? I agree, why?

From Mark on Tue, Oct 18, 2011 at 11:00:47 from 24.129.132.78

Yeah, maybe it was just a passing phase :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.010.000.000.000.000.000.0021.01


21 Miles!!


Totally spur of the moment decision to go long. Jenny's friend Jamie was planning on 18-20 and I figured why not go along. The weather was great. We took it easy and literally kept it conversational the whole way. I looked at the pace about 3 times - 9:27 avg in the first few miles, 9:21 at the turn around, and 9:16 overall at the end. Almost forgot to turn around after going out 10 miles which is why we ended with 21 miles. Hopefully Jamie feels ready for NYC marathon now.

As far as time on my feet goes, this was possibly my longest training run, even though it was more of a "fun run" than actually training for anything.

We saw two deer while in Starkey park just as it was getting light out.  We also saw lots of people we know including Tatoo Mike, Andrea, David J, Elizabeth and Carin and many other people.

21.01 mi 03:15 09:16 pace

This run was probably one of the most enjoyable long runs I've had.  The pace was not fast but it was not that slow either.  Everything about it was perfect, despite the fact that I was awake between just after 12:00 and 3:30 last night.  I had fallen asleep ok at first, then just after midnight heard steps upstairs.  Very fast steps but kind of light, too.  I went up stairs to check on the boys who were fine and nothing seemed out of place.  As I thought about it, I realized that it must have been a squirrel scampering across the roof.  After that I was in and out of bed.  I read another chapter in Harry Potter Chamber of Secrets , checked the weather on the computer for the morning, as well as my email, got a drink of water and all that stuff.  I eventually managed to get back to sleep and woke 5 minutes before the alarm clock.

 I also had time to contemplate various things, both running and non-running related.  I thought about the time off that I had to take from running and whether I define how I run or if my running was defining me.  In the end I decided that no matter what the truth was from now on I would define my running and I would use it as a tool.  I also thought about how I finally have the stronger core (although could use more work) that I vowed to get 4 years ago but somehow never found the time to do.  There's lots of things like that.

 The next morning I found out it wasn't really a squirrel but my oldest son said he had to take a quick trip to the bathroom and stumbled over some things while in the dark - mystery solved!!

Nimbus 12 (new) Miles: 21.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

 

I woke up as Jenny was getting ready to go for her run, but I was wide awake.  I used to be able to go back to sleep and laze around a little bit before the kids started telling  me to get up.

I kind of wanted to go for a run but thought better of it since I ran 21 miles yesterday.  I felt great and don't feel sore at all today but still didn't want to push my luck.

So, I took Sammy out for a walk as the sun was coming up.  He didn't want to walk very far because he was concerned about his "sister" Barbie who did not finish all of her food.  They both act kind of funny when there is a partially filled bowl of food sitting around!

It was also nice to go for a walk as the sun was coming up to see the sky changing from dark to light and see some interesting swirly clouds.  This past week I was talking with two of my running friends as we were finishing up and it had just gotten light.  We all agreed that one of the best parts about running in the morning and having to get up early is the sunrises, they go a long way to making getting out of bed easier.

Ok, now I'm going to make pumpkin waffles to celebrate fall.  I stopped by the store on the way home from work on Friday to make sure we'd have the ingredients.  There's not too many things that I know how to prepare, but I do love waffles!

 

D'OH!!  out of sugar, so no waffles this morning.  If I knew how to substitute better I would figure out how to replace the sugar with syrup or something that we have.  Hmmm, syrup inside the waffles and then poured on it, sounds pretty good actually.

Later, we'll be going to the newly opened Legoland Florida with the whole family!  Should be a fun time.

Comments
From ACorn on Sun, Oct 16, 2011 at 21:53:59 from 24.2.76.146

Very cool pics.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.100.000.000.000.000.000.008.10

7.1 mi 01:03 08:50 pace

Planned on "sleeping in" until 6:00, but my body popped awake at 5:37 as if I had just slept through the 5:30 alarm. So, got going but was a little slow in getting out the door. Ran the loop then out to the water stop. Just as I got there someone jumped out at me from around the corner. After a brief moment of terror (better than coffee to wake up!), I realized it was Lisa R. , we ran together about 3 miles, then I finished the loop the rest of the way home.

After the run, did some hip mobility exercises, and then some upper body weight type exercises, including 3 sets of pull-ups weighted down with a 20 lb dumb bell, some pushups, presses, and curls.

PM - did a boot camp class at FlexOne conducted as usual by my beautiful wife Jenny. She has really built up that class and made it fun and challenging. I keep noticing big improvements in my core strength and non-running stamina.

So, another 1 mile in the evening.

Thanks Jenny, I love you!! You are amazing.

Ghost3 Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.490.000.000.000.000.000.005.49

5.49 mi 00:49 08:52 pace

Nice quiet run with Jenny and I. Pace felt comfortable. First run on a Tuesday in quite some time when no one was joining us, but it's nice to do that sometimes.

I'll always take a run with Jenny whenever I can.

Nimbus 12 (new) Miles: 5.49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.360.000.000.000.000.000.008.36

8.36 mi 01:15 08:58 pace

Started out with the big crew of Jenny , Lisa R. , Kathryn L. and Jamie, ran out the usual route to the water stop. It was pretty humid out which made the running a little bit sluggish. Kathryn instigated running the "hill" after the water stop. Most of the group headed straight back, then I ran with Jamie to gate game neighborhood and then back.

Ghost3 Miles: 8.36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.700.000.000.000.000.000.007.70

7.7 mi 01:08 08:53 pace

Cool and a little breezy, but very pleasant. Short sleeve shirt was almost not warm enough. Ran with Jenny and Chris H. this morning. Jenny turned back at the water stop, then Chris and I did last gated neighborhood and the "C" shaped gate.

Nimbus 12 (new) Miles: 7.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.070.000.000.000.000.000.007.07

7.07 mi 01:05 09:09 pace

Started out with Jenny and Kathryn L. Last night I was thinking about not running today but changed my mind this morning, and figured I would at least go out for a short run. Didn't want to miss a run with Jenny. At the water stop, Kathryn was thinking about doing more miles, so I volunteered to go with her. So, from no run, to short run, to 7 miles was how it evolved. Take the opportunities when they come up. Nice, relaxed run at a comfortable pace. Thank you Jenny and Kathryn!!

Ghost3 Miles: 7.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.420.000.000.000.000.000.0011.42

11.42 mi,  01:3, 9 08:38 pace

Ran by myself in Starkey park on the hiking trails. This was my fourth time running off road. Sean K. had taken me three times before. This was my first solo run there. I wanted to try learn it for myself. Nice, cool 50 degrees at the start, fumbled around in the dark, then followed the sun east once it was up and made it to the 4 mile water stop (took me 6.8 miles), return trip was much quicker and more direct. Felt great once I made it back. Ready to get back out there again soon.

Shoes were a bit muddy when I got home, but it was worth it.

After the run, put the old kitchen table out on the driveway for sale, and someone bought it in half an hour.

 Then headed over to youngest son's Tae Kwon Do belt test.  He almost didn't get to take the test since his forms needed a little bit of work.  But, he was able to convince the instructor that he was serious about doing a good job and was able to take the test. During the test his forms never looked better.  Had a lot of focus and intensity. 

Celebrated with dinner at B.D.'s Mongolian Grill that night.


Nimbus 12 (new) Miles: 11.42
Comments
From Tara on Sun, Oct 23, 2011 at 23:01:24 from 75.169.143.231

Sounds like a good day!

From Mark on Mon, Oct 24, 2011 at 12:01:15 from 24.129.132.78

Thanks Tara!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.000.000.000.000.000.000.001.00

I didn't run this morning, thought a day off might be good just so I could know that I could take a day off if I wanted to.

I did take Sammy for a walk, and then did some weights around the house, and some core work.

 In the evening I went to the boot camp that my wife teaches and had a great workout there.  It included one mile of running, which was a warm up lap before class, and then the cardio portion which was 3 times doing a lap followed by 50 jump ropes.  I can almost make it through 50 rope skips without missing.  Much improved from where I started!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.980.000.000.000.000.000.005.98

5.98 mi 00:53 08:54 pace

Ran with my favorite running buddies Jenny , Chris H. , and Lisa R. as well as a run into Carin and Cherise (pretty much anyone who runs with me is a favorite running buddy). Nice cool weather and good times. I couldn't ask for anything else, I want to clone this run.

This was the first run since Jenny's 50K where we ran together and her spirits about running were better.  She had been suffering from dead legs or something.  Tough to run on those.  Was very happy that her legs were back to normal.

Ghost3 Miles: 5.98
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.460.000.000.000.000.000.005.46

5.46 in 47:33, 8:42 pace

Ran with Jenny and Lisa in the neighborhood.  We ran together until almost all the way home then Jenny said she had to stop and walk and told us to go ahead.  I made it part of the way back home but then told Lisa I couldn't leave her there.  It wasn't very far from home and she told us to go ahead, but it just didn't feel right.  Wasn't sure if she wanted me to come back for her but it felt better to err on that side.

This morning was the first time that I wore my Brooks Launch in a while and felt good in them.  When I was on my way to injury it seemed like a needed a more cushioned shoe, but today they felt fine.

 

PM - Did Jenny's boot camp, partnered with Sean as usual on Wednesdays.  Good workout except I kind of bombed out on the boat pose contest at the end where my legs started shaking after just 1 minute and I could just hang on for about 1:30.  No extra laps tonight, just the warm up lap (1/4 mile).

Brooks Launch (black) Miles: 5.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.360.000.000.000.000.000.006.36

6.36 miles, 56:28, 8:52 average pace

Ran in the neighborhood with Chris H. this morning.  Jenny is tapering this week for her marathon at the end of next week (Savannah R&R), and Lisa was going to run later.  Perfect temps for running.  Kept the pace EZ.

Shower, quick post run mobility exercises, and then left early-ish for work, so dropped off older son at his bus stop and stopped by the Vet's office on the way to work to get Barbie some pain pills.  She's hanging in there but her appetite is eroding away a little bit more each day it seems.

Ghost3 Miles: 6.36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.460.000.000.000.000.000.0010.46

10.46 in 1:30:55 , average pace 8:42

Light ran this morning, actually alternating between light rain and no rain.  Headed out just after 6:00 with Jenny and a group of her friends.  We ran into a couple more people that we know.  But shortly after that, everyone decided to turn back early because it looked like there was some heavy stuff on the radar.  I was going to turn back, too.  Jenny said why?  you usually don't mind running in the rain.  I usually don't but there have been a few times when I wished I hadn't but if it stays nice and light.

So, when we got to where everyone else was splitting off to go home, I kept on going and decided I'd turn back (or seek shelter) if it got really bad.

It never did get bad.

I headed a couple neighborhoods over, where I don't run much anymore.  I saw my friend Raj out running.  He was out doing a quick loop from the Y before lifting weights.  I talked him into joining me.  We talked and caught up on things.  It was a bit of luck to run into him like that.

Kept the pace easy and relaxed.   I had only been planning on about 6 or 7 miles this morning but ended up with a little over 10.  So, take it when you can get it.  It's nice when you run and it feels good, feels so good that you run more than you planned to run just because.

Brooks Launch (black) Miles: 10.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.250.000.000.000.000.000.0014.25

14.25 mi 01:59:40 08:23 pace

Ran up Starkey Blvd to the park and back with Raj. I forgot to set my alarm but woke up when Raj texted me to say that he was running late. Started at 6:00 instead of 5:45, so not too bad. Light rain most of the run but pleasant.

After the run, took Thomas to bowling since Jenny had an early client to see.

In the afternoon we took turns spending time with Barbie.  She was not able to walk, so Jenny carried her out in the backyard.  It was a nice day out.  I sat down with her for about an hour or so then took the kids to their afternoon music lessons.

After the music lessons, we gathered the kids together and said it was time.  So, we all went to the weekend vet together to say goodbye to Barbie.  It was a sad and tough time for everyone.  It's time to remember the good things, let go and move on.  She will be missed.  It's times like these to remind yourself to appreciate what you have before it's gone.

 More here at Forward Progress blog

Nimbus 12 (new) Miles: 14.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I did not run today, but went to the Y to do some weights which I haven't done in a long time.

I've been doing some weights at home as well as the strength training workouts I do at Jenny's boot camp, and occasionally I can sneak in some heavy lifting at Flex One if it is slow (which doesn't happen very often).

I warmed up on the bike for about 10 minutes, then I did:

  • 5 sets, 5 reps bench press 145lbs
  • 5 sets, 5 reps shoulder press, 95 lbs
  • 3 sets, 5 reps pull-ups w/ 35lb weight, then 1 set 10 reps w/ no weight
  • 1 set of seated rows
  • 3 sets of ez bar curls, super-setted w/
  • 3 sets dumbbell tricep extensions
  • 4 sets leg extensions
  • 1 set side raises
  • 1 set front raises

I was going to hop on the treadmill to run a mile and "zap the zero" for the week, but I ran out of time.

This was the first time I tried weighted pull-ups in public.  It felt very awkward, I put on one of those belts with a chain around it.  At home I've been holding a 25lb dumbbell with my legs.

When I got home I did a few leg exercises with the 25 lb dumb bells, some squats, lunges, and 5 trips up and down the stairs.

Why the weights?  I'm looking at doing an off road ultra in a few months and am trying to make myself stronger all around.  I'm hoping that embarking on this endeavor will bring me new places and help me to grow.  However, maybe it will just end up being a "been there done that" type post, but I'll never know if I don't go!

Yesterday, I put in some jump rope practice and made it into the 70's a couple of times for non-stop rope skipping.

Happy Halloween Everyone!

(I was in charge of the decorations this year, so they are kind of lame but better than nothing!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.560.000.000.000.000.000.0010.56

10.56 mi 01:28:21,  08:21 pace

Ran by myself this morning.  There was a 10% chance of rain and a 30% chance or Jamie (one of Jenny's friends about to do NYC marathon this weekend), so I headed towards her house until I could see it was dark, then continued on.  High 50's , great weather for running.  Kept my eye off the pace and just let the run clear out my head.  Headed down Trinity Blvd for a loop through the Thousand Oaks nbhd before heading back. One stop for water/gel on the way out and a quick stop for water on the way back.

Jenny is tapering this week, and due to a not so good run on Sunday, decided to take off the rest of the week until Saturday when she does the Savannah Marathon.

I got home at 7:30, and it turns out Jenny's first client canceled so I was able to get into work early.  Got myself ready and out the door by 8:00 (including some quick stretching), dropped off older son at the bus stop and headed to work.

 

Ghost3 Miles: 10.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Goose Egg for today.

Had a 7:00 am flight to catch, so I thought about getting up at 4:30 instead of 5:00 and getting at least a few quick miles in, but decided to not push it yet - I'm still building.

Up and back to Atlanta for the day and was at the place where I worked before my current job, now 11 years.  Nice seeing some old friends and working with some new people.  When I started that job, the guy hiring me said I could retire on the C-130.  Even though I don't work there now I'm still involved and I see what he means.

Back home at about 9:00 pm, so still early enough for a little bit of family time.  The return trip was uneventful and as a special treat, the plane had those individual screens at each seat.  I also almost finished the crossword puzzle in the magazine.  I forgot about how much I like doing crosswords.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.230.000.000.000.000.000.009.23

9.23 mi 01:21:00,  08:46 pace

Felt good to get back out there and another run after missing a day.  It was a good exercise in missing a day and not worrying about it.

You have to run because you want to run and not out of fear of what happens if you miss the run.

Ran with Lisa and Jamie this morning, nice, pleasant, and relaxed. We stuck together until the water stop, then I ventured out for gate game, c-shape from end to end, then home. Longer than planned but wanted to take advantage of the opportunity.

Got home and was able to pretty quickly get ready and out the door to leave by 8:00 and drop off oldest son at the bus stop on the way to work.  It is his birthday today, 13 years old.  Almost hard to believe, so a good time to try and reflect on it for a bit.  We'll all meet up at one of his favorite restaurants - Sweet Tomatoes, my parents will meet us there also.

Staying true to her word, Jenny did not run this morning.  She'll be leaving tomorrow with her two friends for the Savannah RnR Marathon.  Good luck Jenny.  No time goals and low pressure, just hoping she has a nice smooth enjoyable marathon.

Brooks Launch (black) Miles: 9.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.180.003.110.000.000.000.003.29

3.29 mi, 00:22 06:32 pace

It was raining at first when I was going to run and thought about scratching it, but then it stopped. I didn't have much time so did two quick loops around the neighborhood.
Got a little carried away and went faster, then decided to see what I could do for a 5K - 19:59, then a little cool down afterward. Thinking about all the racers I know this weekend racing in Savannah, NYC, and right here at home.

It was nice to go faster, although I originally meant to do more like a 7:00 pace, but once I got going kept with it.  At least all my runs won't be the same this week.

Green Silence Miles: 3.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.550.000.000.000.000.000.0019.55

19.55 mi 02:49:47,  08:41 pace

Left the house early and ran up Starkey Blvd. Stopped at Diane's lemonade stand for first time ever, then continued into the park. Found and successfully navigated the 3 mile off road loop then headed back just as it was getting light. Went a little faster the last few miles. Started receiving alerts on my phone from Jenny's marathon which was exciting!

Overall it was a good run and I was glad to be able to include some trail miles.  Would have liked to have done more but wanted to begin and end at the house.  I felt more comfortable navigating the off road portions, things are looking more and more familiar to me.

Home with just the boys today and tomorrow until when Jenny gets back.  She did really well with a 3:48 time.  Stuck with the 3:40 pace group until about mile 22 when cramps started to hit her legs and slow her down.  Could have been a lot worse since those can really shut you down when they hit.  Very frustrating to get hit with those.  It has only been one month since completing her first 50K race.  She actually felt much less beat up on that race than today, but road marathons and off road are such different things.  Or at least, so I've been told since I won't find out until January when I get to try out my first longer off road race (I guess I shouldn't count the 5K I did in 2002!!).


Nimbus 12 (new) Miles: 19.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.390.000.000.000.000.000.007.39

7.39 mi, 01:07:49,  09:01 pace

Met Sean K. in Starkey park when it opened. We got going about 6:40 and ran together for 4.5 miles then he pointed me on a trail that would get me back to the parking lot. I technically did not get lost but ended up about a half mile from the parking lot and had to run the last part on the road. Had "fun" going through the freshly tilled sections of trail (good strength training though).

I was originally going to run from home but wanted to get some trail miles in and realized I could still fit in the rest of the days activities (Universal with the kids). Thanks for running a few with me Sean.  So, this was actually my second longest trail run ever.  Definitely need to log more miles out there and with the time change and more light it will be a little bit easier.

Last week I bought a stronger light to clip onto my hat but it was also blinding me.  Last night I decided I'd put some electrical tape on the bottom of the light to get rid of the glare.  It seemed to work great but then I realized I would not be needing it today.  Oh, well it will come in handy later.

After going to Universal, I got home just in enough time to get food to cook dinner with - steak, some kind of fancy looking potatoes, asparagus and portabello mushrooms.  Dinner went pretty well, I was able to get everything prepared at about the same time.  That's usually the point where I fall apart.

 Chatted with Jenny about her marathon.  Pretty amazing time after just having done a 50K just 4 weeks ago.  While tracking her I saw her keeping with the 3:40 pace group through the 20 mile point.  I knew a lot could happen in the last 6 miles but it was great to see her running so strong.  Jenny, you are amazing!!

Nimbus 12 (new) Miles: 7.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.000.000.000.000.000.000.001.00

In the morning I went to the Y but was not able to do very much.  Sometime on Sunday I did something to my back.  There is a spot on my right kind of in the middle that sometimes starts to hurt for almost no reason, feels muscular and goes away with alleve or something like that.

So, I warmed up on the bike and went to see if there were any weights I could do without aggravating it.  I couldn't seem to find any, so I decided to bag it and go home.

Took some naproxen which helped a lot and by the evening I was able to go to Jenny's boot camp.  Pretty small class but good since the most dedicated ones.  I was a little worried about my back since it wasn't completely better, but as the class went on it seemed to loosen up.

Did about a mile of running during class which was just under an hour.

This was the first class where it was dark at the start.   Glad I was able to make it since I missed last week - Mon. for halloween and Wed. for a business trip.


Comments
From JimF on Tue, Nov 08, 2011 at 11:52:12 from 98.253.193.207

Sorry to hear about the back. Hopefully it will go away quickly and you can get back to the routine. Good that the class helped it so maybe a good sign.

From Mark on Tue, Nov 08, 2011 at 11:59:15 from 24.129.132.78

Thanks Jim! I'm pretty much back to normal today although I can feel it just enough to remind myself to be careful! The class has definitely been helping and has given my the strongest core I've ever had.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.600.000.000.000.000.000.009.60

9.6 mi, 01:22 08:29 pace

Ran by myself to the Y and back.  When I started out my legs felt a little bit flat and saw I was running about a 10:30 pace.  Picked it up a little bit to shake off the feeling and was soon feeling comfortable just under a 9:00 pace.

Hit the golf course water fountain twice as well as taking a gel at the Y. I saw a couple people at the Y that I know.  I like the lighter morning.

My back was pretty much back to normal.  I'm ok with injuries that I have had before and I know what it takes to get rid of them and how long they last.  The new ones that don't go away are the scary ones!

Happy to be alive.

Ghost3 Miles: 9.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.480.000.000.000.000.000.006.48

6.48 mi00:55 08:26 pace

Mostly ran by myself. Ran towards Kathryn's house and saw her and ran with her a short bit until we ran into Jenny then I went on ahead.   Jenny was going to run 3-4 miles with Kathryn at a slow pace.  But even last night Jenny was still kind of limping a bit from the marathon and I was wondering how she'd be able to run today.  She started to run this morning but then stopped and didn't think it was going to work.  That's when I ran ahead to meet up with Kathryn.  We then turned around until we got to Jenny and I figured they would do their slow run together, but she was not quite yet ready to run I later found out.

 Nothing too exciting happened on the rest of the run.  Enjoyed the nice weather and being able to run in the light.  I did notice that for the first time in many months, the bathroom was unlocked.  I did a few quick pick ups here and there and was soon back home.

After the run, did some stretching type exercises and then a few things with weights and my favorite "perfect push-up" things.  Did a few sets of weighted pull-ups with 25lb weights and then tried on rep with Thomas on my back.  I almost made it up but not quite!

Brooks Launch (black) Miles: 6.48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.200.004.000.000.000.000.007.20

7.2 mi,  00:53 07:21 pace

My first planned tempo run in a while, well sort of, planned it last night right before I went to bed.

Met up with Striders at Longleaf. Warmed up with 2.5 easy, then did 4 mile tempo run keeping each mile under 7:00. Splits were: 6:48, 6:52, 6:45, 6:36

I sometimes have a hard time doing tempo runs in the dark, but today I had my light clipped on my hat and have fixed the glare problem by putting electrical tape toward the bottom.  I was going to test it out on Sunday morning's run but I ended up running when it was light out.  Glad it came in handy.

Short cool down after that to put the total at just over 7 miles.

It was nice to see a few friends after - Mike, Raj, Diane, Barb, Melanie, Rudy and Randy (the PTs) and many more.

Got home fairly early and saw Dave out front - he was putting in a tree in our front yard to replace a bush I planted a while ago.  Went over where it was going to go.  I went back inside and then Andy asked from the bathroom "Hey Dad, why is the water off?"

I went outside and saw water bubbling up from the ground.  Dave shut off the water, finished extricating the bush and said he'd be able to fix it all.  Someone (me) had planted that bush too close to the water main, d'oh.

Andy finished his shower by rinsing off in the pool.  Fortunately, Jenny did not have any morning clients.  Thomas and I took a dip in the chilly pool to wash up.

 Later in the morning, Dave had finished putting in the tree, hauled off the old bush, and had the water fixed, yay!

 It's life.

Ghost3 Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.420.000.000.000.000.000.005.42

5.42 mi, 00:44,  08:08 pace

Ran alone in the neighborhood. I went outside this morning, then right back inside to get some gloves because I didn't want to change into long sleeves. Very nice once warmed up. Enjoyed seeing the sky lighten as the sun came up. Savor these moments.

Brooks Launch (black) Miles: 5.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.582.000.000.000.000.000.0017.58

17.58 mi 02:25 08:14 pace

Started out at Longleaf. It was in the mid 40's.

Very small crowd this morning. Ran with Mike and Renee for a bit until we got to Diane's house. Ran into the park and did an out and back on the off road trails, maybe just over 5 miles. I saw quite a few deer, heard the birds chirping and reached down to verify that it really was frost on the ground.  My pace was a little bit faster going into the park, about 8:30~8:45.  I had some slower miles on the trails on the way out, but once I turned around I picked it up a little bit except on the portions where the sand was very dry (looked like piles of sugar which kept my mind off of it being harder). 

I did a slightly different route than I had done in the past so little by little I'm learning my way around and the landmarks that all used to look the same are becoming more meaningful.  It's quite a change of pace running off the paved trails.  I saw no people today, just dear, so I felt more like I was running through their territory. 

Once I left the park and was back on the pavement I realized that I was a little pressed for time so I picked up the pace a bit for the last 4.5 miles to get back in time (7:41, 7:30, 7:16, 6:58, 7:43).

Just enough time to get back home and take Thomas to bowling then had a pretty full day ahead helping on science fair project (making a cloud in a bottle), and then I took my first bass guitar lesson. 

Jenny had bought the bass for me a number of years ago for Christmas.  I was so excited to get it and tried to learn it on my own but eventually gave up on it.  So, I figured that it's never too late to try something again.  Lesson went pretty well, started learning the bass line from Black Magic Woman as well as the basics.

 

Nimbus 12 (new) Miles: 17.58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.650.000.000.000.000.000.006.65

6.65 miles, 55:04, 8:16 pace

Ran by myself this morning.  I made two attempts to get people to run with me.  Jenny says I should do a better job about getting people to run with.  It is sometimes nice to run by yourself to enjoy the solitude.  I wasn't entirely motivated to run this morning but was glad once I was outside with the almost full moon and stars which would soon fade and be replaced with a clear morning sky.

I ran out and back to Trinity Blvd and then continued on the grass next to the shoulder.  I realized on Friday that this was actually a great place to run because it is kind of like running on a trail.  It varies between flat and grassy, to gravelly, sometimes very flat and sometimes uneven.  The trails in Starkey Park are very nice but it doesn't open til 6:30 so I can't always get there, just on the weekends if scheduling permits.

After my run I did some of the usual post run stretching/mobility exercises along with some push-ups, weighted pull-ups, presses, curls, and walking up and down the stairs 5 times carrying the 25 lb dumbbells.  Oh, and then some step ups on and off the bed.  That is all.


Brooks Launch (black) Miles: 6.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.020.000.000.000.000.000.006.02

6.02 mi 00:58 09:40 pace

Nice relaxed run with Chris H. in the neighborhood using the classic t-route. Humid out but it actually felt kind of nice. Made the morning extra dewy, kind of misty out.

We had a slight chance of Lisa joining us.  Jenny is thinking of running tomorrow and Friday since she'll be up early anyway.  Hope she has some good runs this week.  We haven't had very many for a while although her Sunday runs usually turn out well - except for the one a week before her marathon.

It was a good opportunity to slow things down today.  My easy run paces have been getting faster but that can be kind of dangerous and sometimes meaningless.  I'm happy that my runs have been feeling good.  I've been keeping the pressure off of myself.  But eventually I need to do some races to see where I'm at.

Going to go a bit longer tomorrow and try to get in some good miles for the  week.


Ghost3 Miles: 6.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.070.000.000.000.000.000.0011.07

10.07 mi01:25:14,  08:27 pace

Started with Jenny and Lisa R. out to the water stop, then said bye and headed out for some more miles.

This was a much better run for Jenny than the last time we ran together.  Lisa's knee has been a bit bothersome also so she kept it short also.  But it felt like summer when it seemed like we all ran together every day.

I did some of the run along the grassy part along Trinity Blvd again.  I'm starting to really appreciate it. 

I only had time for some really quick stretching and mobility exercises, no weights or pull-ups or stuff like that.  Was ready and out the door in less than half an hour to drop Andy off at his bus stop.  I did forget my workout clothes for boot camp tonight but Jenny is good about bringing them if I've forgotten.

Received the extension bar I ordered for the pull-up bar I got for my office.  I had bought it because it was half off and it does not need to screw in to the frame.  Still came out ahead even with the extra cost of ordering the bar (Iron Gym).

PM - went to boot camp which was about 1 hour and included about 1 mile of running.

 



Brooks Launch (black) Miles: 10.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.230.005.000.000.000.000.007.23

7.23 mi 00:53:00,  07:19 pace

Tempo Run this morning.

Originally I was planning on just doing an easy 6 mile run from home, but one the people I was going to run with had to cancel and I knew the other person was probably iffy so I cancelled on her and took up Raj on a late invite  for tempo run starting out at Longleaf.

1.5 mile warm up then 5 miles between 6:38 and 6:51.

6:48, 6:50, 6:51, 6:39, 6:38

Also ran with Viviano from Puerto Rico. He had no problem keeping up - it was a medium pace run for him. On the fourth mile I felt really strong, but felt a little bit lagging on the last mile and the other two guys were picking it up.  I didn't want to make it a race so I dropped back just slightly but not far at all.

Cool down about .7 miles. A bit warm for a tempo run, but you get what you get.

Once I got home, as I got out of the car, the sky was a very brilliant pink.  In fact, it wasn't just the sky, it seemed to be the air itself, but it must have really just been the sky.

See here for more and sky pics

A little bit after that a heavy rain came rolling in.

 


Green Silence Miles: 7.23
Comments
From jtshad on Thu, Nov 17, 2011 at 09:38:59 from 204.134.132.225

Good run, keep up the great work. Hope all is well in warm Florida!

From Mark on Thu, Nov 17, 2011 at 21:36:43 from 96.252.183.204

Thanks Jeff!

Definitely trying to appreciate the warm weather.

From LymanW on Thu, Nov 17, 2011 at 21:50:23 from 75.169.103.118

those are some fast splits. great pictures. i'd trade a winter's day in utah for one in florida anytime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.160.000.000.000.000.000.007.16

Happy Friday everyone!

7.16 mi, 01:05, 09:06 pace

Ran with Jenny, Lisa and Kathryn out to the water stop.   I ran back with them a bit until they turned to head home, then I went to Heritage springs gate and then back to water stop.

Stayed relaxed and comfortable.  The weather was surprisingly cooler this morning.  Yesterday after the rain came through the temperature steadily dropped until the afternoon when it started to feel like fall again.

I hope the weather stays like this for a bit, at least through Sunday when Jenny and her mom run the St. Pete Women's half marathon.

After the run, did some mobility exercises, had breakfast, and then had time for some weights and pull-ups as well as a little jump rope practice.   Had plenty of time since Jenny had to get into work and I was taking Thomas to school.

Going to go long tomorrow with a mix of road and trails.  Will start off with a running friend I haven't run with for a while until we get into the park.

Ghost3 Miles: 7.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
24.640.000.000.000.000.000.0024.64

24.64 mi, 03:30, 08:31 pace

Met Keith and Greg at Longleaf and we headed up Starkey Blvd, then we ran to Diane's house for a quick stop before continuing into Starkey Park.

Just before the power lines I stopped to top off my water, then was on my own. Turned left at the power lines and headed north.

It was a beautiful run, nice weather, peaceful, new scenery and lots of wildlife (but nothing dangerous). At 9 miles I was at about a 9:10 average, but my pace picked up especially on the return trip although it felt comfortable and easy. Got to the SR 52 and ran through the park up there before heading back. Ended up with a little extra.

What I didn't realize before is that there is an entirely separate and large park to the north of Starkey Wilderness Park called the Serenova Tract with 18 miles of well marked trails and a campground up at the north end.


After the run, stopped by the Striders area where Karen and David offered me a muscle milk (thanks!) and was able to get a ride back to Longleaf (thanks Denise!). Also, thanks go to Jenny's parents for taking Thomas to bowling so I could go a little extra this morning. I'll find out tomorrow if I ran this too fast or too far, hopefully not!
(I'm going to cut back a bit on miles next week)

I Put up some pics of the trails here.

Nimbus 12 (new) Miles: 24.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.190.000.000.000.000.000.005.19

5.19 mi 00:47, 09:06 pace

Ez paced run, temps about 66 degrees.. Beautiful morning sky. Enjoyed.

Yesterday, was a good day of walking around St. Pete cheering on Jenny and her Mom as they ran the Women's Half marathon.  Neither one of them wore a garmin, they just enjoyed their time together on the course and the wonderful day.  Part of the course winds through Tropicana Field (the Tampa Bay Ray's baseball stadium).  Jenny says that when she was going through there that she may or may not have done a cartwheel.  I hope a picture turns up, it would be priceless.

 

Yesterday's walking was also a good recovery day for me after doing a run that might have been a little bit too long on Saturday.  Heels were a little bit tight when I woke up on Sunday, but by the end of the day and especially by this morning I felt pretty much back to normal.

Brooks Launch (black) Miles: 5.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.290.000.000.000.000.000.006.29

6.29 mi00:57,  09:08 pace

Nice and easy run which went by quickly due to the nice company of Chris H. and Lisa R.  It was back to being warm again this morning, warm and humid - but I kind of enjoyed it.

Ghost3 Miles: 6.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.300.000.000.000.000.000.007.30

6.3 mi00:5709:03 pace

Started out with Jenny, Lisa, and Kathryn, we ran together for a bit then I did a few more miles alone. Jenny's knee was kind of off and on, a little more off than on.  Hopefully nothing serious, leftover aches from Savannah marathon which had some sections of banked roads which might have contributed.

It was nice starting out with the group to share some running. The rest of the run was pretty good, too. Even if you can just part of the run with others it makes it worth it. Kept the pace easy.

I'll try for fast tomorrow at the 10K - going to do the Turkey Trot 10K in Clearwater.

I've been going there for most years since (I think 2003).  But, this will be the first year I'll be going alone.  We usually end up running our own races when we go (although I've run with the kids a few times), but it was still nice sharing the whole experience together.  Oftentimes, Jenny did the 10K, so I would be waiting up in the High School stadium bleachers waiting for her with the kids, watching the clock to see if she would make her time and get that coveted coffee mug which they hand out to the top 125 for each race.

So, I was kind of going back and forth on whether or not to do the race this year since no one else was going.  But, figured I'd keep the tradition going for at least one more year.

2 years ago she "double mugged" - came in top 125 for both the 5K and 10K.

Last year we both did the 5K because her Mom was there and ran with the kids for the 1 mile fun run.

I've never done the 10K here before, but it should be pretty good with lots of people to try and keep up with and tow me along when it starts to feel hard.

 

P.M. - went to Jenny's boot camp, which was extra tough tonight (I think I might have said that before, but tonight was done as a fitness test).  There were three circuits which each included a lap of running and several exercises with the sets repeated 3 times.

Brooks Launch (black) Miles: 6.30
Race: St. Pete TImes Turkey Trot (6.21 Miles) 00:39:54, Place overall: 44
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.110.006.230.000.000.000.007.34

7.34 mi, 00:49, 06:42 pace

39:54 (I never thought I'd see sub-40 again).

Decided I would give the 10K at the Turkey Trot a try this year.  Couldn't talk anyone else into going, although I later found out that my mother-in-law was partially thinking about going.  They did have the nicest looking shirts this year.  Actually, I didn't think I'd have time to get the shirt and get back to my car to drop it off, but when I saw them I figured I could make it and use the run back to the car, and over to the start line as my warm-up.


1.11 mile warmup, got to the start about 15 minutes early to line up. Weather was nice, I was a little cold when I first got out of my car, but half way through the race it had gotten warm enough that I was thankful it wasn't any warmer.

Weaved through the first mile but manged 6:24 pace, 2nd mile was 6:10 and felt great. Hung on after that until I could see tattoo Mike, closed the gap a little but didn't catch him.

Got out-kicked at the very end by my sports doctor (Cottrell). I got a mug with 45th place. I wasn't expecting to do so well after Jenny 's hard core boot camp last night - or maybe that is why I did well, along with the shock top with my father-in-law after the boot camp!

Happy Thanksgiving Everyone!


Check here for some pictures (about half way into the post)

Green Silence Miles: 7.34
Comments
From Rob Murphy on Thu, Nov 24, 2011 at 23:11:58 from 76.27.122.13

Nice race Mark - pretty close to a 10k PR I see. I hope you had a great thanksgiving.

From LymanW on Fri, Nov 25, 2011 at 10:41:15 from 75.169.109.6

You are still very fast. Great race!

From Mark on Fri, Nov 25, 2011 at 18:41:47 from 96.252.183.204

Thanks Rob and Lyman.

I think I've gotten back to where I used to be which is nice. Great Thanksgiving all around. Hope you two had an enjoyable one also!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I decided to take today off after all since I was going to run on Sunday for running on tired legs practice.

Also, kind of wanted to spend a little more time hanging out with Jenny's parents as they were getting ready for their drive back to Texas.  It was really nice having them here for a visit.

Called the plumber to finish fixing the shower faucet downstairs.  Jenny's dad had come really close to fixing it.  The plumber said he had done everything correctly, but they just get stuck sometimes and have to be torn out piece by piece.

While the plumber was here I asked him for ideas about how to look for a leak which had been plaguing us and was causing the tiles to get loose.  Then I spent some time tearing out parts of the drywall and some other rotting stuff, ugh, what a mess.  Had a leak detection specialist come out.  He did some tests, looked around and determined it was a bad wax ring seal.  Ok, I guess this is getting into too much information now.  But, at least it's finally getting done.  Maybe by the end of next week it will all be behind me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.621.000.000.000.000.000.0016.62

16.62 mi,  02:21 08:28 pace

Started out at Longleaf a little after 5:30, ran with Keith, Victoria, Greg, and a few others. Hung back with Keith for the first few miles, then we caught up with the rest of the group, and Keith mentioned something about catching up to the peloton.

I didn't go all the way down Alico Pass, but turned back early.  A group of three runners were coming up behind me going at a pretty good pace, then I heard one of them say something like "you've got nice calves!", I thought for a moment and wondered if she was talking to me, she was.  I said thanks, I guess I never get to see what my calves look like from behind.

Made it to the park just after 6:30 when it opened.  It seemed like I had to turn back as soon as I got there so I went a little farther than planned.

I ran to the horse corral and onto the off road trails, making my way over to the power lines, there was a very light rain that made for a spectacular view (except for those power lines), of the clearing and the trees on either side.

Headed back, and before I knew it I was back out of the park.  Picked up the pace a little on the way back.  I needed to be back to my car by about 8:00 so I could get home.  As I was coming down the stretch of Starkey Blvd, the sun was just high enough now to come over the trees which had been blocking it.  I was listening to a song on my mp3 player.  I was wearing a hat.  As I ran along and bounced, the visor on my hat bounced kind along to the beat of the music so it made a strobe light kind of effect.  Kind of funny.

Made it home in time to take Thomas to bowling to find that of course there was no bowling today. Could have run at 6:30 and done all trail, oh well, wah-wuh.  When Jenny had asked me yesterday if I could take Thomas to bowling I said yes and assumed that she must know that bowling was not canceled.

Nimbus 12 (new) Miles: 16.62
Comments
From LymanW on Sun, Nov 27, 2011 at 15:14:54 from 75.169.109.6

Always nice to get a compliment on a run. Once running in downtown Salt Lake City, I stopped at a red light and a very sweet elderly lady tapped me on the shoulder to tell me that I had beautiful legs. That made my week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.460.000.000.000.000.000.007.46

7.46 mi, 01:05,  08:41 pace

Woke up as Jenny was leaving for her run (went to meet some friends in Starkey), then I went back to sleep and finally got out of bed about 6:45 and was out the door and started running a little bit after 7:00.  It was kind of nice to be running while it was light out.

Left the neighborhood, and instead of going straight to run through the Fox Hollow area, I went right and ran along Trinity Blvd on the grassy part.  I used to avoid this but thought this would do nicely since I couldn't get out to any real off road areas.  But, I guess my feet didn't know the difference between 10 feet off road and running deep in the woods.  I wouldn't normally want to run along this road, but there's very little traffic on a Sunday morning.

I ran down almost all the way to East Lake Drive before turning around.  One of my first ever "long runs" (8 miles) was on this route but along the asphalt shoulder.

I felt slow at first but soon forgot about how fast I was running and just enjoyed the peace and quiet of the morning.

Originally planned on just 5 miles, but it was nice to get in a little extra.  Legs felt good, and probably better at the end than the beginning.

Brooks Launch (black) Miles: 7.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.500.000.000.250.000.000.000.75

 

Decided not to run in the morning, since I ran on Sunday.

PM -

Super fun boot camp on Monday night with Jenny instructing as usual. It had been raining so there were a number of no shows but we did some quality work. I'm guessing at the distance, we did a warm up lap at the beginning, then another warm up lap after doing two strength circuits, did another warm up lap, then 6 very intense sprints. Almost caught Claude on the last one, maybe a tie? That guy can move!!! (he's done ultras, iron man's, sub 3:00 marathons.  dropped out of the last 50K at the halfway point - because he had pneumonia!)

I think I almost had an out of body experience on the last sprint.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.570.000.000.000.000.000.007.57

7.57 miles, 1:04:39, 8:32 average pace

Ran with Jenny, Chris H, and Lisa this morning.  We started out together and ran to the water fountain (about 1.5 miles), then did 6x400m with about 400m rests in between.  Mainly just doing them for fun, not really looking at my pace.

Except for the 5th one which I think was just under 6:00 pace, the sixth one was a little slower than that.

I had no idea we were going to do any intervals this morning but that's ok, surprises are good.  I ran with Lisa towards her house then continued around the loop and kept going until I made it to 7 miles then headed back home.

It's great that Jenny was able to get in 4.5 miles with not too much knee pain, she says it is better when she is either walking, or running fast.  The medium stuff is not so good.

P.S. - the next day I did go back and look at the paces for the intervals, it turns out I did 7 of them instead of 6:

6:31, 6:35, 6:40, 6:54, 7:05, 5:20, 5:47

Ghost3 Miles: 7.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.620.000.003.000.000.000.007.62

7.62 miles, 1:05:24, 8:35 average

Met up with Raj over by the Y at 5:45.  We jogged over to the track at the high school next door, although had a little trouble finding the entrance due to the darkness.

The track has been repaved recently, so no lines drawn on it yet.  We did a little bit more warming up then started on the repeats.  Goal was to do 4 at 6:16 each.

They went pretty well, but for the first one I was looking at the garmin pace too much which can be off quite a bit while running on a track.  I thought I was on a 6:04 pace but it was really 6:22.  Fortunately, each one got better.  I decided to skip the last one as I felt I was pushing my luck.  Yesterday's intervals were supposed to just be fun intervals to break up the slow running, but I did push two of them pretty hard.

Splits: 6:22, 6:18, 6:14

Raj did his last one in 6:09 while a jogged a bit and waited for him.  Did a little bit more cool down.  Raj's training has been going great.  He's always been a very strong triathlon guy, but his running has been starting to take off.

Green Silence Miles: 7.62
Comments
From LymanW on Wed, Nov 30, 2011 at 17:45:07 from 170.135.241.46

Do you ever do shorter repeats? I'm doing my darnest to get faster but not seeing much results with 1/2 mile repeats. Wondering if I should stick to tempo runs to increase my spead.

From Mark on Thu, Dec 01, 2011 at 11:45:30 from 24.129.132.78

I've done 400's before and I think those helped a little bit. Sometimes when getting ready for a 5K a do 5x1K at goal pace and usually end up doing the 5K at close to what I did the repeats in.

I guess it all depends on what you mean by not getting faster. If it's pure speed, I guess the shorter intervals will help. If the problem is holding the speed, then longer intervals (1 mile and up) and tempo runs along with more mileage should help.

I've been kind of training in random mode recently - whatever other people are doing since I don't have specific goals at the moment. But, it actually seems to be working.

From LymanW on Tue, Dec 06, 2011 at 18:09:18 from 170.135.241.46

Improved marathon times has always been the ultimate goal. I think I will drop the 800 meter repeats and stick to tempo runs for the winter and may add some speed work come Spring when my mileage is 50+ a week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.090.000.000.000.000.000.009.09

9.09 mi01:1908:43 pace

Got to Longleaf a bit early, and ran with Sean for 3 miles before the big group showed up. Then, ran into Alex who was here visiting and did some miles with him.

Finally, ran into Amye out on the trail and ran about 3 miles with her. Had a tiny cup of coffee, chatted with a few people, then headed home. Morning full of surprises and good recovery day after three days of intervals.

When Jenny saw morning full of surprises she thought maybe I got a present :)

I guess the run was the present, along with the view of the sky just as darkness was giving way to light.  In some ways that is almost better than the sunrise.

Ghost3 Miles: 9.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 mi, 00:27, 08:54 pace

Short and reasonably paced run with Jenny and Kathryn.  Resisted the urge to do more since I've got a big run (and a race) tomorrow, followed by a recovery run on Sunday.

This run was just what I needed today.

After the run did a little bit of upper body stuff (minimal), and then had some extra time around the house before biking Thomas to school.  Nice, pleasant morning for a bike ride.

Ghost3 Miles: 3.00
Race: Pasco Sheriff Jingle Bell 5K (3.11 Miles) 00:18:34, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.950.000.003.110.000.000.0025.06

Pasco Sheriff Jingle Bell 5K - 18:34, new PR and 1st overall. Wasn't expecting that.

Trailed very fast high school cross country teenager for 2 miles then gradually caught up to him.  There was also another guy ahead of me for the first mile, a few years older than me but pretty tough looking (he's done some Iron Mans).   We were spread out 1 - 2 -3 for a while with the same sized gap between each of us.  Also, there were some smaller kids who I almost tripped over at the start who passed me and were out in front for about the first quarter of a mile.

I caught up to second place guy and slowly closed the gap on the teenager.  Ran next to him for a bit then started to pull away.

The course was a little bit hillier than expected (as there aren't that many hills around here), but I think I used them to my advantage to recharge my speed on the downhills if I started to slip a bit.

There was one final hill right before turning into the parking lot of the New Port Richey Aquatic center, where the finish line was.  I turned the corner and saw the clock which read something like 18:22, that really got me going and I pushed as hard as I could, crossed the finish line and couldn't quite believe that I had PR'd and one the race.

Thank you Kathryn L. for putting on such an awesome race and encouraging me to run it. Did some warm up before the race (jogged the course), then some strides, then did a little over a mile before awards.

Had a plate of pancakes, stuck around for the awards then headed over to Starkey Park to do the rest of my miles out on the trail.

I arrived there about 10:00, it was still cool out (high 60's) but the sun was up.  Did another 16.64 miles on trails (longest all trail run so far - well, almost all trail, ran about a 1/2 mile on the bike path to top off water bottles).   I parked at the horse corral and ran towards the 3 mile loop, then out past it over to the power lines where I headed North.

I came to the water crossing where Sean had seen an alligator the day we ran together back in July and I was still recovering and rebuilding (I just did 6 that day so turned back early and did not see the gator).  But, with the dryness, there was only a very small water crossing (short enough to jump over), but with the size of the swamp and ponds on either side of the trail I could see how much of an obstacle this could turn into when it is the rainy part of the year.

Kept going north and got to the paved bike trail.  Took a slight detour onto it to top off my water before continuing north some more along the power lines.  Enters into a new park at some point.  I turned onto one of the marked trails and ran on it for a while until I came to a bridge over a creek, crossed it and the trail started to get overgrown until it disappeared.  Made my way back through some tall grass to the main power line trail which I stayed on until taking another chance on a side trail.  The second one worked out better.

Ran until I had gone a little over 8 miles total then headed back the way I came (minus the first disappearing trail!).

The total distance for the day was just a little more than I did two weeks ago but I felt a bit more wiped out due to the race and the timespan.  Had been on my feet and on the go since 6:45, and now it was 12:45.

Recovered pretty well and enjoyed another bass guitar lesson where I learned a few new things (like how to tune using harmonics), but also learned about how much I have to learn.  Hope I can get better at it someday!!

 

Click here for a few pics from both runs.

Nimbus 12 (new) Miles: 19.75Brooks T7 Miles: 5.31
Comments
From rockness18 on Mon, Dec 05, 2011 at 00:35:31 from 75.22.161.115

Awesome run- congrats on the pr!

From Mark on Mon, Dec 05, 2011 at 12:40:48 from 24.129.132.78

Thanks Rockness!

From jtshad on Mon, Dec 05, 2011 at 12:52:02 from 204.134.132.225

Congrats on the win and great time. Awesome job chasing down and passing the youngster!

From Mark on Tue, Dec 06, 2011 at 09:26:03 from 96.252.183.204

Thanks Jeff! I didn't know I had it in me, but that's often when the PRs happen.

From Sasha Pachev on Mon, Dec 26, 2011 at 20:45:00 from 67.222.225.187

Congratulations on a new PR and a win! This very encouraging. Means that sub-6:00 is in the sustainable range for you. Which means you should be trainable to run sub-7:00 for the marathon, given enough time and the right approach.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

5.5 mi00:50, 09:02 pace

Quiet run alone, peaceful.   I went from my house and turned onto Trinity Blvd instead of going into Fox Hollow.  Ran on the grassy part a few feet from the shoulder and just enjoyed an easy pace. 

After yesterday's run there was a spot on my calf almost at my ankle which had a sore spot.  I kept an eye on it and it seemed to be ok.

Brooks Launch (black) Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.300.000.000.000.000.000.007.30

7.3 mi, 01:05 08:54 pace

Ran with Chris H. and Lisa R. , tagging along with Chris on his 1600's in prep for Sunday's half.  He was targeting 7:30 to 7:45 pace so it was a good change from running the slower paces without being too fast to get beaten up.

We stopped at the water fountain where I took a gel.  I felt bad I didn't have an extra gel for Lisa as she sometimes has extras for other people but had none today.

I didn't feel any calf issues during the run but could feel it a little bit during the day while walking around at work.

Ghost3 Miles: 7.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.140.000.000.000.000.000.006.14

6.14 mi00:56 09:02 pace

Started out with Jenny and Lisa R. , then went ahead to Trinity Blvd, came back and into the "C" neighborhood before heading home. Cool with a few small patches of fog for that magical effect (although I did not spot any fairies or gnomes).

 I think calf issue was completely gone today.

Brooks Launch (black) Miles: 6.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.300.000.000.000.000.000.007.30

7.3 mi, 01:05:10, 08:54 pace

Ran at Longleaf starting at 5:30. Arrived just as everyone was leaving and bumped into Amye E. and ran with her for just over 3 miles, then kept on going.

I saw a shooting star. Went out a little past the bridge and turned around, then the wind was at my back and the sky start to change from black to dark blue and orange as it started to lighten. Coffee was gone but Barb gave me some.

Said hi to Mike and JM then headed home and straight into the hot shower.

I think I'm falling behind on stretching and mobility exercises and I missed both boot camps this week so I'm feeling a little more tight and less springy.  I'll probably have to cut back to no more than one boot camp per week so I'll have to find a good substitute.

I have some friends that meet on Fridays at 5:30 for yoga so I'll try and do that when they have it.

Ghost3 Miles: 7.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.120.000.000.000.000.000.003.12

3.12 mi00:29:05,  09:25 pace

Up early, out and back ez to start the day. Ankles were a little tight, like last Friday morning but Saturday's run came together so not worried.

 I did not skip warm ups this morning and then had time for some stretching since it was so early.  It's too easy to start skipping all of it by just missing here and there at first, then doing less and less.

Planning on 18 tomorrow followed by 10 on Sunday.

Brooks Launch (black) Miles: 3.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.050.000.000.000.000.000.0018.05

18.05 mi 02:35:20, 08:34 pace

2-ish mile warmup in Longleaf, then ran into Keith, Victoria, Greg, and two Jamie's. Ran to Craig and Dianes house for fluids top off.

Ran with Craig into Starkey Park then turned towards the horse corral to get to the off-road trails. Ran into a girl named Madeline home on break. We ran out the usual way that I go, but turned right at the point in the trail where you can turn left to do the 3 mile loop or go straight to get out of the loop and towards the power lines (the way I ran the last few times I was in Starkey).  Went on the "new" trail (although I think I ran this trail with Sean one time).  Eventually made it to the power lines and then south for a bit with her, before I had to turn around.  At this point I had done 11 miles.

I thought I was doing ok retracing the route but ended up taking a couple wrong turns. Corrected it but was going to be a little long, I was a bit further south than I wanted to be.  But, I was pretty sure I could still make it back on time.  However, as I was heading north I saw Craig who was going back home by way of a short cut, so I turned back with him and ran back thru Aristide, then back out to Starkey Blvd.

I would have been a little short if I had gone straight back, so I headed north a little once back on Starkey Blvd then turned around for home stretch back. No plans run turned into lucky adventure.

Nimbus 12 (new) Miles: 18.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.850.000.000.000.000.000.004.85

4.85 mi00:43:26 08:57 pace

I was going to skip my run this morning, but while laying in bed I heard a Sandhill Crane flying overhead and squawking. I have no idea what Sandhill Cranes have to do with running, but I got out of bed and went for a short easy run on a nice cool morning, and felt better at the end than at the beginning.

Jenny was at the Gulf Beaches Holiday Halfathon.  She ran 1:46:35 and felt really great.  I think this is one of her best feeling runs in a long time, so I was very happy for her.  That is one of my favorite races around.  Very home towny feeling.  Have been going there most every year since 2006 except for two years ago when we were out in Texas and Jenny was running the White Rock Lake Marathon.   This year I stayed home.  Made it much less stressful than hauling kids down to watch who didn't want to be there.  Although I must admit I did miss going this year.

Brooks Launch (black) Miles: 4.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.930.000.000.000.000.000.005.93

5.93 mi, 00:55 09:15 pace

Started out slow and slowly got a little faster by the end of the run. Thought about cutting it shorter but felt better after stopping for water.

One more day of running without a break, but it wasn't too bad.  I don't think I'll go through the whole week without taking a day off even if it feels like I could.  Afraid it will catch up to me eventually even if doing slower paced.  Although, I guess some people get away with it.

 

P.M. - went to Jenny's boot camp at FlexOne.  A couple new students were there including another friend from Striders that I've known for years (since I first started running with them in 2006).

Ghost3 Miles: 5.93
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.160.000.000.000.000.000.0010.16

10.16 mi 01:27 08:32 pace

Jenny asked me how far I was running, 6 or 7, or maybe 3 or 10, I wasn't sure.

I stopped at the golf course water briefly then headed over across Trinity Blvd. Stopped at the Y and grabbed a bottle of water from the Strider's cooler (there were a few left hanging out after their 5:30 run) before heading home.

Ran by the house of Chris H. and Elizabeth H. and waved. Got back to the neighborhood and finished up with a loop. I think I was feeling better due to the awesome boot camp last night!! thanks Jenny!  I think the boot camps really have been making a big difference since I end up doing a lot of different exercises I wouldn't think to do on my own as well as getting an efficient workout because I usually end up dawdling between sets when I do similar exercises on my own.

Brooks Launch (black) Miles: 10.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Nothing so far today.  I slept in.  I wanted to run with Jenny, but decided I should take today off since I had not taken a day off since last Monday.

I will go to boot camp tomorrow, and then probably run thu, fri, sat, and sun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.090.000.000.000.000.000.008.09

8.09 mi , 01:05, 08:05 pace

Started out with Raj and Craig at 5:30. I saw Mike at the start but quickly lost sight of him.

I think the first mile was around an 8:30, then the miles seemed to be around 8:00, with the last one about 7:45.  The pace didn't feel terribly easy, but it wasn't a tempo run either, just a little bit faster than I've usually been running except for tempo runs and other speedy type runs.

Ankles were a bit tight at first, but loosened up.

Second half of the run felt a lot better and picked it up a little on the way back. Much nicer out than last Thursday.

Probably do a short easy run tomorrow.

Ghost3 Miles: 8.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.140.000.000.000.000.000.004.14

4.14 mi 00:38 09:06 pace

Short, easy paced run with 3 beautiful ladies - Jenny , Lisa R. and Kathryn L. . Ran out to the water stop and back then to the end of Kathryn's street and back. Perfect running weather this morning, it was rather mild. I almost slept in and missed it!

Two years ago on a Friday it was my birthday and I remember it was raining and we almost didn't run.  I ran with Jenny, Kathryn, and Cherise - Lisa wasn't yet a regular runner with the group.

Green Silence Miles: 4.14
Comments
From LymanW on Sat, Dec 17, 2011 at 12:49:21 from 75.169.106.158

So its your birthday? Well, HAPPY BIRTHDAY then.

From Mark on Sat, Dec 17, 2011 at 12:51:18 from 96.252.183.204

Thanks! It's actually this Sunday, was on Friday two years ago.

From LymanW on Sat, Dec 17, 2011 at 12:56:34 from 75.169.106.158

I would say that when I grow up I want to run as fast as you but I'm pretty sure I have some years on you and you are too fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.560.000.000.000.000.000.0019.56

19.56 mi02:54 08:53 pace

Quick jog through Longleaf, then back to the starting area at 5:30 to see who would show up.

I started out again and quickly got passed by the fast group (Mike, Beka, and Melanie), then ran a bit with David and Greg before they passed me also.

Got to Craig and Diane's house for refreshments, then ran with Craig into Starkey Park. When I split off from him, at first he told me not to get lost this time, then changed his mind and said I should get lost, it's more fun that way. I agreed, but said I needed to get back on time.

So, I didn't get lost and figured out where I made the wrong turn last week on the way back. Saw some deer, heard some coyotes, and several other creatures crashing into the brush as I approached.

Spectacular sunrise over the trees and fields. Ran on a section of grass on the way back between Alico pass and the bridge that I always wanted to run on. Also saw, Elizabeth H. and Amye E. as I was leaving the park.

Nimbus 12 (new) Miles: 19.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.120.000.000.000.000.000.007.12

7.12 mi, 00:59 08:20 pace

After sleeping in a bit, then taking the boys to Ihop for breakfast, then a trip to Costco for my birthday (I'm pretty easy to please), went for a run from home, out towards and onto Trinity Blvd on the grassy part, then turned around and ran to Flex One. There was a steep bank in the ditch that I ran up and down a couple of times.

Went inside the gym and did another 13 minutes on the treadmill and a little bit of working out while Jenny was training Elizabeth H. and Chris H. was hanging out.

Then headed out to Tijuana Flats for beer and chips, then back home and over to Carabba's with my family and parents for dinner, and when I thought it couldn't get any better, Scott, Tracy and the Suncoast Running store staff was there and bought me a drink! Whew, what an awesome birthday!

Brooks Launch (black) Miles: 7.12
Comments
From Rob Murphy on Mon, Dec 19, 2011 at 21:36:48 from 184.164.102.88

Happy birthday sentiments from the Murphy's.

From Mark on Wed, Dec 21, 2011 at 12:58:34 from 24.129.132.78

Thanks Rob and the rest of the Murphy's!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.820.000.000.000.000.000.005.82

5.82 mi 00:56 09:34 pace

Nice, easy paced enjoyable run with Lisa around the neighborhood.  I had thoughts of not running today and probably would have felt slow and clunky if running by myself, but instead the pace and the run felt easy and enjoyable (sure it was a little slower than normal, but it felt nice and easy rather than a struggle).

It was a bit chilly this morning so I wore long sleeves and a hat - head was a little warm by the end of the run because it wasn't that cold, about 50 degrees.

I did a quick "better than nothing" workout after the run and then biked Thomas to school before heading off to work.

Ghost3 Miles: 5.82
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.170.000.000.000.000.000.006.17

6.17 mi00:57, 09:15 pace

Easy paced run with Jenny, Lisa, and Chris H for first part of run, then just Chris H. and I for the second half. Little bit warmer than yesterday, nice morning for a run.

Pace felt nice and it was fun to have some people along.

Brooks Launch (black) Miles: 6.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

9 mi01:2,0 08:51 pace

Started with Jenny , Lisa R. , and Nicole S., ran together to Trinity Blvd, then I kept going and ran to the Y for water and gel stop.

Ran into Raj as I was heading towards the Y and ran with him for a few miles, before heading back home.

I was chatting this morning about shoe rotation and how good it is and now just realized I wore the same pair two days in a row.  Oh well, I'm sure I'll live.  And what's more I should remember to be thankful I have shoes to choose from as well as just having shoes, period.

Brooks Launch (black) Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.010.000.000.000.000.000.007.01

7.01 mi, 01:03, 08:56 pace

Had considered a tempo run with Raj, but thought better of it since just getting over something that almost turned into a holiday wrecking bad cold. Actually turned off the alarm an hour before it was supposed to go off and was going to sleep in if that's what my body needed, but I woke up at 5:00 anyway. Did easy instead.

Started out slowly caught up to a few people like Stephanie, Amye E. and Rachel G. to say hi and chat a couple of minutes. Felt way better at the end than at the beginning. Remembered to wear different shoes today.

Ghost3 Miles: 7.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.040.000.000.000.000.000.007.04

7.04 mi, 01:01, 08:42 pace

Ran 1.5 miles with Jenny , Lisa R. , and Kathryn L. then did another 5.5 myself. Warmer this morning with some touches of cooler fog patches. Nice run.

Brooks Launch (black) Miles: 7.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
32.240.000.000.000.000.000.0032.24

32.24 mi 05:48 10:47 pace

My first run up at Croom. 

I'm signed up for a 50K here in January called the "Croom Zoom" - it is basically a 3 loop course plus a small loop at the start.  Running off road on some of the best trails around.  This particular course avoids the big hills that the fall and spring races here run on but there is some pretty good rolling stuff.  Never having run up here before I wanted to get a feel for the course.

I had wanted to get in 20 miles and I was originally going to try and just follow the course as best I could. But, Sean mentioned that he saw some people from FL Ultra runner's group were meeting at 5:00 to run 3 loops on the Croom Zoom course.

So, I woke up at 3:25, left the house at 3:44, and got there about 4:40.

 Starter loop and loop 1

We did the "starter loop" then one full loop (with a slight detour added),so a total of about 12.5 miles so far.  There were a few spots on that first loop where I wasn't sure how well I was going to be doing for the day, going through some deep sand, having a hard time seeing and avoiding the roots while it was dark out, and I was needing a bathroom stop with about two miles left before we got back to the parking lot.

The pace was pretty easy for the first loop, about 11:35 or so which included periodic walk breaks to go up a hill or to decide whether or not we were still on the right trail.

Loop 2

I did a quick pit stop at the start area, then started on the next loop.  Now it was light out and a picked up a few more people that wanted to run with the group but did not want to start at 5:00.  The pace was a little bit quicker and the running was a lot easier now that it was light out.  By the end of the second loop the pace was just a little slower than 11:00 pace.

Loop 3

After the second loop I drank some muscle milk - I had planned on refilling my drink bottles with Accelerade but had left one of them at home.  Oh, well - two 10 oz bottles of Accelerade and 3 gels would have to do for 30+ miles.  One of the guys was heading out for the third loop so I hastily followed him back out onto the course.

Not sure if I was making a mistake or not, but after the halfway point of the last loop I felt pretty good. Picked up the pace for a few miles, then finally found my way to the end.

Couldn't believe I ran that far. The scenery was amazing (except for the first loop which was dark). Saw a pretty big deer. Andy pointed out the holes in the ground where some of the trees completely burned to the ground and then kept on burning, not even leaving a stump, just a hole in the ground. Several hunters were out so we made sure to periodically make some noise, like a "whoop whoop" or a train (whoo-whoo). Had fun running again with Andy (ran with him in Jacksonville in 2007), another Andy, Ash, Dave, Andrea, Tori, Ashley, and a couple others whose names I forget now. Some of the "rooty" sections at the beginning were a little bit tough in the dark. Couple near misses with falling and a few minor ankle rolls but nothing serious. After the run had yogurt, a cliff bar, and a quick stop at Dunkin Donuts for coffee and a donut. Overall an amazing experience. I wish I could think of more to write. Now I'm definitely ready to be back there in January for the actual race.

Nimbus 12 (new) Miles: 32.24
Comments
From Rob Murphy on Mon, Dec 26, 2011 at 21:18:15 from 76.27.122.13

Great run and an excellent post - some great observations.

Maybe you can fly out and join us for our Grand Canyon R2R2R run next year?

From jtshad on Tue, Dec 27, 2011 at 12:11:56 from 204.134.132.225

Great run and prep for the race, you should have a good time in January!

Hope you have a great 2012!

Rob, I thought you said no mas to R2R2R after this year's experience?

From Mark on Wed, Dec 28, 2011 at 10:41:53 from 24.129.132.78

Thanks Rob and Jeff! It felt great to do the run and be able to hang with the experienced trail runners.

R2R2R has been on my "someday" list, but maybe someday could be sooner than I thought. I'll see how the 100K goes - meaning a) I show up for the start, b) finish it, and c) am still able to run afterward

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.530.000.000.000.000.000.003.53

3.53 mi00:32, 09:00 pace

Just a short and easy recovery run. Tight in a few spots but pretty good overall considering Saturday's run.  The first run after a big run where I think I might have overdone it always feels like the real test.  I think I passed this one.

 P.M. - did Jenny's boot camp, felt even better than on the morning run.  Class was indoors for the most part, so after the warm up routine outside we did strength circuits using some of the equipment.  For cardio we did jump rope tabatas.

Ghost3 Miles: 3.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 mi, 00:45, 09:05 pace

Short and sweet run with Jenny , Lisa R. , Kathryn L. and Chris H. Legs felt a bit better today than yesterday.  I think I'll definitely be ok.

I'll add a little bit more on for tomorrow's run.

Brooks Launch (black) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.330.000.000.000.000.000.007.33

6.33 mi 00:55 08:43 pace

Nice run with my brother Jim on the neighborhood t-route. Good weather, short sleeve shirt and hat, felt great especially once warmed up. This was his longest run in a while due to work constraints, weather and a knee.  So, it was great to get a chance to run with him this morning.  He's just here for a couple of days before heading over to Disney and then for a short cruise.  He's down here with the family escaping the Rochester cold weather.

He's also signed up for tonight's boot camp!!

 

P.M. - went to boot camp class with my brother, included in the hour workout was about 1 mile of running (a warm up lap, then 3 laps during the cardio portion where we ran a lap and then did 50 jump ropes, repeated three times).

Ghost3 Miles: 6.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.330.000.000.000.000.000.007.33

7.33 mi, 01:08, 09:12 pace

Ran with Jenny (for about the first 2 miles) and Chris H. for the reset of it.  A bit chilly, but I'm not complaining!  It's actually quite nice once you get warmed up.  It's best to be a little bit cold when starting out, then you end up feeling perfect after 1 or 2 miles.

 Right hip flexor was bothering me slightly towards the end of the run.  I think it is getting better.  Definitely needs some more strengthening before the 50K race in January and a good deal more before the 100K race in February (assuming I actually do it).  Although, the 100K race will be on a pretty flat course (old railroad bed, about 4 miles paved).

Ghost3 Miles: 7.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.090.000.000.000.000.000.008.09

8.09 mi, 01:11, 08:45 pace

Ran loop plus classic t-route by golf course.  Ran by myself.  Was looking forward to running with some others, but the time running alone ended up being nice.

First mile was 10:41, last was 7:31. Overdressed, overheated at first, shed one shirt and the hat then felt better.

Right hip flexor felt improved today.

Year is quickly winding down.  Contemplating the past year and looking forward to the new year.

Brooks Launch (black) Miles: 8.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.030.000.000.000.000.000.0014.03

14.03 mi 01:59 08:27 pace

Ran with Claude, starting out at Longleaf. Stopped at Craig and Diane's house, then they ran with us into the park. Started out at an easy pace.(9:30 , then 9:00 for next couple miles)

Picked up the last two miles (7:16 and 7:20)

No overheating today with a chilly fog that made it perfect for running. Spent a little time at social hour then Michelle gave us a ride back to Longleaf.

Ghost3 Miles: 14.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1867.3181.1655.4612.610.000.000.002016.54
Glycerin 8 Miles: 26.13Nimbus 11 Paris Miles: 9.20Nimbus 12 Miles: 427.12Brooks Launch Miles: 266.51Green Silence Miles: 155.00Brooks Launch (black) Miles: 345.26Nimbus 12 (new) Miles: 520.42Brooks T7 Miles: 10.06Ghost3 Miles: 237.01
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