The Long Run

There were a few people meeting at the Y at 7:30, so I figured that would be a good way to make sure I was up. Ran with Michelle, Charly, and two others, then about a mile into the run ran into Eudair who had started earlier and was hoping she would run into someone.

After the run, was talked into trying out Body Combat class at the Y which Jammie was teaching. Of course I felt awkward not knowing anything but it was still a lot of fun.

Ran with Eudair starting from Longleaf at 6:30, usual route through Longleaf and out and back on Starkey.

Saw Beka getting ready for her run, other than that the streets were pretty empty. Pleasant running weather this morning.

Felt good. Ran through the neighborhood and about 1.5 miles on the grassy shoulder of Trinity Blvd.

Ran from Longleaf at 5:30 with Cynthia, Bob, Eudair, and Jorge, stopping at Diane's house and then all running into Starkey. After a quick restroom stop we were heading back out (along with a lot of other people), when just about everyone stopped. One of our friends had been hit by a deer crossing the trail quickly in the dark. Fortunately, no one was hurt too bad. Cynthia ran with me back to Starkey Blvd.

  I then  ran the four miles back by myself. I wanted to pick it up the last 3 miles but "wasn't feeling it", but went for it all the same - 6:44, 6:51, and 6:25.

Back early and then had a good day with the kids.

Cool and windy but not cold. Hard to get going, but kept at it and felt pretty good at the end.  Did a little bit on the grass along Trinity Blvd.

Nice and cool run at the Y with the Striders. Easy warm up just under 2 miles, then 4x1km (approx) repeats at paces: 6:10,6:08,6:12,6:17. Good effort, but just not at sub 6:00 this morning.

Regular run around the neighborhood. Cut it short a little bit, stopped back at home to get the kids moving, then did a little bit more. Felt pretty good this morning.

Easy paced warm up for about 3 miles, then 5 mile tempo run that turned into tempo/progression run: 6:53, 6:48, 6:38 ,6:29, 6:27.

Foggy out for first half of the run.

Perfect running morning weather wise electronics, not so much. Garmin was too low on batteries so I took a watch (just so I'd not be late getting back), mp3 player was lost yesterday so I took the old one with songs from 2006.

(I thought the mp3 was lost for good but it turned up in my truck later on)

Left from Longleaf at 5:30 with Cynthia and a few others. Quick stop at Diane's, then into the park before turning back.

Quick pit stop after the 14, then decided to do another 3 fast miles - 6:29,6:18,6:21 - better than I thought I could do. Ran into a bunch of Striders at the end which was a great boost on the final push.

Nice weather, relaxing Monday morning run. Slow start, with a steady pick up. Ran along grassy shoulder on Trinity Blvd for a while.

Perfect morning weather wise.

Warmed up with Jean (Jean often rides with a friend named Claude along with some women, when they do that they are Jean Claude and the van Dames) and did some of the intervals with him.

4x1km repeats at paces: 6:00,5:53,5:53,5:57 followed by cool down.  Felt good and was a nice confidence boost to run those paces.

Smaller but high quality crowd for quick social hour after the run.

Ran through the neighborhood along with an out and back on Trinity Blvd. Good steady run.

Easy paced warm up (was a little late starting due to garmin) including about a mile with Eudair after the water stop. Then attempted 2x2mile repeats at half marathon goal.

Wasn't quite there but will take credit for the effort: 1) 6:38,6:27 2) 6:36,6:38

Coffee was all gone when I finished, but there were a few people still around to chat with.

Two shirt (and hat) run this morning (low 40's). Great once I was warmed up.

Short (for a Saturday) run today. Met Eudair and Cynthia in the park after they had already done 7. Ran out with them for a bit and then ran into Dixie for the last half mile or so of his run. Perfect running weather, beautiful morning.

Clearwater Half Marathon tomorrow!

Stats: 1:27:27, 11th overall, 10th male, 1st age group.

Running wise, I felt strong and was able to get a personal course record, conquered the mile 2-4 stretch where I usually struggle (trick was to not look at my pace at all but focus on someone ahead of me, in this case Terri R. - I eventually caught up to her and passed her today, but I have a feeling I can't count on that happening again), and had a few other bests and firsts for me.

Splits: 6:35, 6:24, 6:27, 6:46, 6:23, 6:39, 6:26, 6:38, 6:42, 6:58, 6:38, 6:35, 6:42, 0.26@6:00

A few days before the race, I tried to do some tempo paced miles but struggled to get down to my goal half marathon pace.  I felt like I was way off from where I was in November, and even where I was before the last race.

My goal this race was to try and get the first half of the race at 6:30 pace or faster no matter what, and then if I faded in the second half, then I faded.

The first mile is uphill to get to the top of the Clearwater Memorial Bridge, but it is the easiest of the uphills for the race.  This was my fastest time doing this first mile and I was feeling energetic and excited.  The second mile is downhill for about a 1/3 of a mile.

In the past I have struggled to hold a good pace for the third mile, but today I was able to hold what I needed by picking out and following someone and not looking at my pace.

The fourth mile goes up and over the Sand Key Bridge which has the same elevation, but has a steeper grade.  I knew I slowed down but I managed to pass a couple of people and decided I would make up what I could on the downside.

Just past mile 4 was my running group, the Suncoast Striders, manning the aid station.  They gave me such a huge boost, with about 25 people there screaming out my name, so the 5th mile was my fastest mile.

Next, I was in and out of Sand Key Park, slowed down a little and realized that my near 6:30 average was slipping away (combined with how I knew my garmin wasn't quite giving me a completely accurate pace).  So, early in the 7th mile I decided I would just push it and get to the pace I had promised myself, if nothing else to about the half way point.  There was a woman who had caught up to me (someone I knew that was often faster than me (she has already done a sub-3:00 marathon a few years back)), with my surge, it was enough to finally shake her - although it would have been nice if she had stayed in front and made me go faster!

Mile 8 started out good, just past the turnaround heading north again and there was a little bit of wind and I let my push slip away.  Then a few more seconds slipped away for mile 9.

Mile 10 was back up and over the Sand Key Bridge again, it was my slowest mile, but I did fight to at least get back down below 7:00. 

With only one more bridge ascent left, I was able to get back into the 6:30's for a couple of miles, then did a better job going back up the Clearwater Bridge.

So, a little bit faster than the last half marathon even though I went into this one feeling slower.  The weather was better.  And also I tried drinking beet juice the day before.  I think I'll give it another try (the beet juice) sometime.

After the race was happy to cheer Marcia on her home stretch PR marathon finish. I spent too much time chatting that I forgot to listen for awards, but fortunately Mike S. had my back and picked it up for me. It would have been nice to get a PR and to get sub 1:25:00, but not at the expense of the good stuff about today.

A few things that the stats don't say: today was an awesome race, the decibel level at the Striders manned aid station rivaled the Boston marathon stretch near Wellesly College, I remembered to look left and look right at the top of Sand Key Bridge, when I thought I was fading I found a sub 6:30 mile at mile 7, I passed a few people in the second half, and I had a stronger last 3 miles than I did at my PR half marathon in November. 

Just sort of took it easy this morning. Quads still a bit sore from Sunday. Chilly out.

Easy run, classic t-shape route, then back home and a few strides at the end. Two shirt run this morning (low 40's I think). Powerbar apple gel.

A little bit chillier today. Plan was to just take it easy, which I did except toward the end when I did a few faster miles on the way back, including one at 6:16

Standard run around the neighborhood and golf course on a high 40's foggy morning.

Started off from Longleaf with Cynthia and Eudair, quick stop at Diane's house then into the park, turned back and slowly picked up the pace and also  picked up Jorge for the return trip, steady pick up at the end with last mile 7:30ish

Beautiful morning, usual slow paced first mile with steady pick up. I a saw a buck this morning but it was dead :( (at least it did not smell yet).  I see a pretty good amount of deer around here from time to time and was just thinking recently that I never see any bucks, maybe I will see a live one next time.

Tuesday morning run at the Y with the Striders. Did some of my warm up with Scott before he took off, I caught up to him a few times while doing my intervals, 4x1K at paces: 5:58,5:57,5:54,5:58

Then did enough cool down so I would get in 8 miles.

Started out with usual route around the neighborhood and then went a little bit extra on the grassy shoulder next to Trinity Blvd. Nice 66 degree weather this morning.

I thought I would try something different today and run with the group that usually starts out too fast for me. It was a good challenge. Ran with Beka, Melanie, Jean, and Jason. One mile warm up at 8:15, then alternated between low 7's and 7:30's until the last fast mile at 6:04, then one cool down mile. Beka was joking around and said how about 6:20 for the last mile, I said ok, she said she was just kidding but would try and keep up. Towards the end I was slowing down a little but Jason snuck up behind me and we pushed it in and Beka ended up right around 6:20, her fastest mile since hurting hurt foot a few months ago (mechanical bull accident)

Easy-ish run around the neighborhood and just a little bit out on Trinity Blvd grassy part.

Beautiful chilly morning, low 40's to start. Ran from Longleaf w/ Jorge at 5:30, stopping at Diane's house. Were passed up several times by the Beka/Melanie/Jason group on their run. Once inside the park I ran a bit with Dr. Randy and also saw and chatted with Arlene for a bit. Turned left onto the dirt road into Seranova tract, running about 4.5 miles before heading back. In sections inside the park the temperature seemed to drop 10 degrees and there was frost on the ground. I saw either 3 or 5 deer (might have seen the same pair twice).

Felt good to get my first big run done and feel like I'm on my way to ultra marathon shape.

While running, I was thinking about the time that "Good Burger" was on tv. My son was supposed to be in bed halfway into the movie but the next morning he was talking about stuff that happened toward the end of the movie -"Andy, did you watch the whole movie?" - "Maybe..", I thought about this and it made me actually laugh out loud.
I took it pretty easy most of the run, with a little speed up at the end.

Ran at the Y but did not do intervals. I took it easy for the first few miles, then was in the 7:30's for the second half. Caught up with Beka at the end and did a cool down mile with her.

A bit slower today, but at least it felt like an easy run (much better than being slow and not easy). Back to warmer, overdressed with long sleeve shirt, but otherwise a good run

No tempo run today, easy running for the most part for the first half of the run. Ran into Scott just as I was turning back, ran with him and picked things up for the last few miles. I forgot my light this morning so kept on getting blinded by oncoming cars. Other than that, great run.

Good.

I made a quick note of this run right after I ran it and was out of things to say, so it was just one word, but I seem to remember pretty accurate.  Weather, pace, feeling, and distance.

Ran with a nice size group from Longleaf to Diane's house where most people turned back, ran with Craig and Diane into the park. I turned back at just over 9 miles and ran back to Longleaf by myself. I was a little bit tired on the run and had thought about turning back early but was glad I stuck with it.

Easy paced run with a steady pick up in pace. Perfect weatherwise, good start to the week.

Warmer out this morning and a little more humid, but still awesome. Was going to take it easy but decided on doing at least 3 x 1K intervals, which were a little slower than usual but still fast enough to wake me up : 6:23, 6:03, 6:05

First morning in a while at 70 degrees. I felt energetic, so the easy pace felt easy.

Arrived at Longleaf a couple minutes late. It gave me a chance to run from the very tail end of the group. Mostly easy pace until the last 3 miles where I did two miles in the 6:30's and one in the low 7's. Bike trail crosses a side street which has a cross walk, car was coming and looked like it wasn't going to stop, so I stopped just as he stopped and was glared at by the driver.

Nice cool temps. Legs felt good, I didn't feel slow, it just felt easy.
Neighborhood t-shaped route and some out and back on Trinity Blvd for usual Friday morning run.

Nice 51 degree morning. I arrived a couple of minutes after 5:30, Bob was there, and then Eudair showed up a few minutes later. We ran to Diane's house who had left water out for us and started running with Jorge and Victoria. We all ran a few miles into the park. Return trip with everyone but Bob. I did a little extra back in Longeaf to make it to 18.

It was cold this morning and I was by myself, so it was kind of tough to get started. My starting pace was pretty slow, needing to warm up and taking it slow going downhill on the very rooty section down Tucker Hill.

I ran two big loops, the first one was just over 11 miles, the second one a little bit shorter so I continued running past the parking lot a little bit to make it over 22. Once I warmed up, the run felt great. I needed hills and trails so this was perfect. For the second loop, I ran part of it on Croom Road which is actually tougher than any of the on trail sections. This was the first time I did a Sunday run which was longer than the Saturday run, also my biggest total back-to-back mileage at just over 40. I barely listened to music (just a little bit on Croom Road). The trails were very quiet, I didn't see a single person until I finished. I did hear one dog, and then saw another dog, a beagle. The barking dog that I didn't see was probably also a beagle. Heard one gun shot. Saw two turkeys crossing the road on the drive there. Can't wait to come back.

Ran at the Y with the Striders. No intervals today, just steady running.

Easy paced neighborhood run, getting misty at the end.

Good run this morning, cool in the high 50's. I started just after everyone else, so just took it easy and got in 8 miles.

Warmerish than yesterday. Very relaxed pace until the last mile.

Started out by myself just after 5:30 from Longleaf.  But, while I was running did get beeped at a couple of times.

As I got to Diane's house a group had just left from there. I topped off my bottles and then ran into the group which had looped back for me. We ran into Starkey which was pretty much empty except for a few people.  Patrick Bene (a friend of mine who has done a number of ultras including 100 mile races) chided me for not doing enough off road.  So, at his suggestion I added some in on the return trip (and was very glad I did).

Finished up and met Keith at Havana dreamers for some coffee to go (his treat!)

Happy Monday!

Felt great when I started, but then a little sluggish after about a half a mile until I got back into things, maybe about mile 5. Neighborhood roads and some up and down on Trinity Blvd.

It was raining at the start of the run but soon stopped. No intervals again today but did spend some time keeping up with the fast girls. I did just over 8 at the Y, then decided to do 2 more once I got back home. It was nice seeing David's sister this morning, first time in a long while.

First treadmill only went up to 6.0 mph, did 1.81 miles on it until the other one was open then sped up to 7:30ish pace for the rest of the run.

Was able to get on the normal treadmill from the start this morning. Warm up with first mile about 9:30, then picked it up and played with the speed and incline now and then.

Easy feeling run through the neighborhood, past the golf course, then down Trinity Blvd and back home. Cool 50's, very pleasant.

Good to be back home after a couple of days up in the great white north.

Chilly morning run which felt great once warmed up. Slept in a little bit and started in the park. Ran with various people such as Dan French, Marcia, and David J for last 8 miles.

33 1/3 miles on trails tomorrow!

Ran the "Long Play 33 1/3" race this morning, chilly low 40's starting just as it was light. It was a single loop course starting from Lake Townsend Park, running past Tucker Hill and out and back to Silver Lake.

As we were approaching Tucker Hill, we ran past a controlled burn site, with a log almost on the trail which was still on fire, then another log laying across the trail which wasn't on fire but was smoldering on one end.  Made it sort of an adventure run.  I at least pretended that I had to jump over the fire, even though I didn't really have to.

I had warmed up and decided to drop off my long sleeve shirt at Tucker Hill where there was an aid station.  I lost some time deciding what to do.  Got going again with just my short sleeve shirt, but still had the hat and gloves.  I never was too cold but didn't really ever feel warm after that.

At about 15 miles, the trail came out to a road, and there were orange flags in the ground in a way that was somewhat obvious that we were supposed to turn right.  But, I wasn't completely sure, and when I looked back I saw a sign that said "Race" with an arrow on it pointing in a different direction.  I called out to a guy just ahead of me and I may have had him almost convinced to go the wrong way when I decided that he was in deed correct.  I caught up to him and apologized.  His name was Richard and was a super nice guy.  We ran together off and on (leap frogging) until about mile 27.

There was about two miles of trail which had been dug up by feral pigs resulting in small hardened craters, very difficult to run on as well as exposed roots like vines. Other than that the course was very nice to run on as well as having spectacular scenery.

After the last aid station at mile 26.5 (actually there was one more unmanned aid station 2.5 miles from the finish) I was ready to be done and kept on a good pace - except for a couple of places.  At one point there are two pits you have to run through, these were old open pit mines of some sort (and one of them was supposedly used by Ted Bundy to bury a victim).  The normal trail goes around them but I saw that for the race, the orange flags led the trail right through them.  It was tempting to go around, and no one would have known - except for me!

Just after the pits I saw someone (I think a race volunteer) who said I was in 6th place, and then not too long after that I saw my friend Patrick walking up a hill.  I had seen him back in the low 20's, right before I had gotten to a turn around.  He was about 5 minutes ahead of me then.  I said hi to me, he told me I was looking strong and to keep going.

The trail came out to a fire road, which I turned right on.  But, after a little while I saw some orange flags on trees going off the road.  I stopped and looked, wondering if I was supposed to turn, I even went out to one of the flags, and judging by the lack of any signs of foot traffic having gone through here decided to get back on the road.

Finally, it was looking more and more familiar and I was tracing the route of the beginning part of the race, and was soon back at the finish.

The race director warned us that the course would not be exactly 33 1/3, but it was all good.

For the finisher's award I picked out a record which had a "Long Play Finisher Award" sticker on it. I picked out "Disraeli Gears" by Cream
Was freezing after I stopped running, had to borrow a jacket from the RD so I could eat.

Splits:

Miles 1 - 6: 9:11, 8:56, 9:12, 9:21, 9:24, 9:39,

Mile 7. 11:15 - Tucker Hill, left my shirt behind (gone when I went back for it :(    )

Mile 8:  9:16

Mile 9: 10:11, - slowed down going through a tight ravine

Miles 10-14: 9:09, 8:52, 8:38, 8:23, 8:29,

Mile 15: 11:04 - I almost took a wrong turn here until I was convinced the right way to go

Mile 16: 9:03,

Miles 17-18: 9:48, 10:01 - slow through pig craters and roots

Miles 19-24: 8:40, 8:49, 9:08 , 8:39, 9:01, 9:45,

Miles 25-27: 11:27, 10:41, 10:47 (back through pig craters and roots, but longer??)

Mile 28: 10:21  (I sped up but had lost some time at aid station)

Mile 29: 8:47  (Moving faster!!)

Mile 30: 10:11 (Pits)

Miles 31-34.2: 9:03, 9:32 (almost lost again here), 8:22, 8:00, 0.23@8:36

I was trying to meet up with Lisa but was a little bit late. Could have caught her if I ran the loop towards her house. Eventually caught up at the water stop and ran with her and Tori. I forgot to stop my watch when I stopped. Good recovery pace today, legs are pretty close to be back to normal after Sunday's race.

The howling wind made me not want to run. Oh, just get out there, don't be such a baby I thought to myself. Still partially in recovery mode.

Much faster run today than the last two days. I tucked in behind a group for a good part of the wind until I was warmed up, then did the last three miles under 8:00 pace. Felt great at the end.

Cold but not windy. Appreciating one of the last days before time change darkness. Neighborhood route with some time on Trinity Blvd.

5:30 start at Longleaf this morning, by myself, but I knew that Craig and Diane would be home, so just a short 3.5 miles by myself. Ran with them into Starkey and also joined by Greg. I ran with Greg and Diane to the water stop just past the power lines, then I turned back, taking a left onto the dirt road and then the trail to the horse corral and back down Starkey Blvd. Picked it up a little for the last few miles but legs were a little tired this morning. Nice treat at the end to run into Nelson, Keith and Eric at Havana Dreamers for a quick cup of coffee.

Just taking it easy. Last week's colder temps have changed back to cool. Was feeling a little slow this morning but didn't want to push it.

Met up at the Y with the Striders but was there a little bit late. Started raining at the beginning of the run but the temperature was good. Took it easy.

Shorter run this morning. Tried out new headlight while running on the grassy shoulder.

Nice run this morning. Ran with the group at Longleaf.  Not too slow start, some good middle miles and two sub 7 miles at the end. Felt like a return of energy that had been missing earlier this week.

Just an easy paced out and back run with some practice running on uneven ground in the dark.  Purposely shorter since I am going to run with Lisa this evening for about 5 miles. (nimbus)

Evening run - 5.17 mi, 00:45, 08:40 pace

I left my house at 5:10 instead of driving to Longleaf. Ran to Diane's house where I met up with her, Jorge, and Craig then we all ran into the park. I split off onto the unpaved trails. Those miles, especially the dark ones were extra slow but I was trying to be careful. Definitely need more dark trail practice. Ran into Jorge and Diane as they were running out of the park. My legs were pretty tired today.

I was supposed to be running in the North Georgia mountains this morning in the Georgia Death Race but decided not to go mainly due to things going on at work.  With the schedule already very tight there would be no room to take an extra day off if something happened.  It was probably the right choice.

This run started out as a very tough one. I couldn't get my legs moving very fast at all. I ran in the dark practicing running on the dirt and grass and getting used to wearing the petzl light that Jenny loaned me. First 3 miles were about 11:30 pace. My legs finally warmed up, miles 8-11 were mid 8:30's with mile 12 at 7:55.

Wore new shoes today, Pearl Izumi Peak ii, my first ever trail shoes, they felt pretty good on the pavement as well.

Ran with the Striders at 5:30, then ran with Lisa for another 6.6.

It was raining w a little bit of lightning so I delayed my run slightly. Out the neighborhood and directly onto Trinity Blvd, out, then back to water stop, back out again, then home.

Ran for a bit with Marcia and Scott, then ran with Beka, Melanie, and Andrea until they turned back then the rest by myself. Pretty even running except for the last three miles where I picked it up to 7:15, 6:55, 7:05.

It was great 53 degree weather and realized how much I like the Green Silence. Too bad they stopped making them. I should get another $39 pair on clearance before they are all gone.

Easy paced run through the neighborhood and out and back onto Trinity Blvd. Felt good once warmed up and enjoyed a nice morning.

Easy paced average, although it didn't all feel easy. Started off by myself and ran to Diane's house where I was her only guest for the morning. We ran into Starkey, said hi to a small group of runners that were there, ran in another 3 miles. Ran back to the entrance of her neighborhood then continued on back to Longleaf. It felt really humid until the sun came up, then it was wonderful. Saw several deer in the park today.

Too cold to run outside, ran on treadmill with a very tough feeling start, but convinced myself to go at least 40 minutes, then went a little longer.

Felt like forever since I last ran. Tues and Wed I couldn't run on the treadmill since it was locked off until 7:30, Thu was 6:00am flight and travel all day, Fri and Sat were Miami trip w the boys. I could have fit another run in on one of those days but it's been a while since I've had a real cut back. This morning's run did not feel easy but it was nice to finally get out and run.

Happy Easter!

faster than yesterday but still a little tough going, but I think I'm fully done with any jet lag now. Started out later than usual because I'm taking the day off and felt some sun which I'm sure I'll be seeing a lot of on Saturday.

Ran at the Y with the Striders. At the start I felt incapable of running 6 miles, much less at any sort of decent pace. But, once I started felt better right away. No intervals today but did steadily increase the pace. Weather was nice and cool.

Decided to sleep in a bit and not meet for the 5:30 run. Little by little I felt back to normal by the end of the run. Did the t-route in the neighborhood.

Easy run around the neighborhood. I felt great at the start, felt ok at the end. I was just looking for something easy, maybe should have kept it a little bit shorter, oh well.

I wore new shoes today, Asics Cumulus which felt so amazingly cushiony  compared to the other shoes I have which either don't have a lot of cushion by design or are way past the expiration date.

I can't quite believe I'm going to run a 50 mile race tomorrow!

The weather was great at the start, low 50's I think. After the 5 mile starter loop, I dropped off some layers.

I hadn't been watching my pace at all until after the first loop and noticed it was slower than I thought. I had a bit of a cough and I could feel it dragging on me a little bit. In fact I was seriously considering not doing this race, however I did not want to skip another race.  I was regretting that I had skipped the Georgia Death Race for a some other reason besides health related.  Was not feeling very well by the end of the first big loop. At mile 17 I had serious thoughts about quitting (I usually got those thoughts but not until much later!).

When I was in the mid 20's for mileage I thought to myself just make it to 30 miles then I'll just walk if I have to. Made it to 30 miles, and then eventually I was approaching the end of the second big loop.

I had a thoughts of just walking the rest. I also thought, just at least start the third loop and see how things feel. A few miles into the third and final big loop, there was a runner at an aid station who was doing the 50K. She was on her second loop and not long before was at the loop starting area on the verge of quitting. She had sat down for 45 minutes until someone convinced her to keep going. I walked with her for a bit as we left the aid station where she told me about this stuff. Eventually I was ready to run again. When you can't run anymore, walk for a bit, if that's all you can do then keep on walking. But, what's happened so far for me is that I'll see a nice flat section of trail or maybe a downhill section and decide it's time to start running again. So, that was the third loop. I finished about an hour slower than last year in 29th place (males) (was 6th place last year), but I did finish, my cough didn't get any worse, and as a bonus I got to spend more time on my feet for training.

I learned some valuable lessons today and it was a refresher course of going when you think you can't go on anymore, something I'll need for Western States.

I kept the distance shorter but felt really good, thought I might be all slow and sloggy today but wasn't.

Today felt like redemption.  Saturday's race could have felt better, but I don't think the first run after it could have - good encouragement.

Easy run around the neighborhood, did the t-shaped route. Perfect weather.

One more shorter run. Felt pretty good running. Enjoyed some conversation with Michelle H. A bit wamer this morning than yesterday.  Recovery week is going well, it almost feels like I didn't need it but I think I'll play it safe.

felt good, warm and humid out. I told myself not to start out sluggish and it worked!

I ran from the neighborhood and then along Trinity Blvd grassy shoulder wearing trail shoes.  The Peak II's are finally starting to grow on me I think.

Ran with Cynthia, Victoria and Eudair for the first time in months. Stopped at Diane's house and ran with her and Craig into the park. Returned back to Longleaf then I did another out and back by myself. Saw Keith, Dixie, Jammie and Greg at Havana Dreamers for a bit after the run.

I slept in a bit and was going to skip my run. Lisa was going running later in the morning so I joined her. Ran out almost to the Y with her before running back by myself. It warmed up quickly but not bad at all for late in the morning.

Did some weights and ran on the treadmill. Put the incline up to 15% to see how it feels. It feels hard.

Special feeling run this morning. I wasn't sure how many people would show up or what kind of mood they would be in. It was a good crowd and there was a certain amount of joy in the air. The weather and running were good also. Patrick had a lot to share about what happened yesterday and everyone's concern for Marcia, David J, and Andrea. It was a good morning to celebrate.

Ran from my house to the Y, taking the shortest route I knew (3.18 miles), did some weights and then did 2.1 miles in 20 minutes with incline between 3 and 15 % then ran back home taking a longer route.

5:30 Longleaf start with the Striders. Great morning to run and greet returning Boston stars Andrea and Marcia. I was also motivated to do three one mile pick ups of 6:50, 6:45, and 6:35 just to remind myself to run faster sometimes. There was still a little bit of coffee left when I finished.

About half dirt/grass and half pavement this morning from my house onto Trinity Blvd.

Left the house a little after 5:00, ran to Longleaf and met up with Cynthia, Eudair, Keith, and Dixie, then to Diane's house where Keith and Dixie headed back and Craig and Diane ran with us into the park. Stopped to pose for "Welcome Home David J, Andrea, and Marcia from Boston" group photo, then continued on with Cynnthia and Eudair until they had to turn back.

I continued up the dirt road to Serenova Tract park and then across the street to Publix where I looked for cold Gatorade, but they didn't have any so I bought some shelf temperature Gatorade instead.

Got a little lost coming back through until I finally found the right dirt road along the power lines. Did short walk breaks most miles. After Publix my pace was 10:20 average (I kept the clock running the whole time), but ended up with a 9:48 average for the total. It wasn't easy but it did go pretty smoothly. This was my longest not-a-race training run I've done so far.

Yesterday, my cat got out of the house for the first time.  I didn't notice she was missing at first so wasn't sure how long she had been gone.  About noon today she finally showed up.  I know that cats usually find their way back but wasn't sure if this cat would.

My brother was here and wanted to go for a run which was good because I probably would not have run today otherwise. It was nice and cool and after about a mile my legs felt back to normal.

Chilly again this morning. Ran with the Striders at the Y. Schedule said 8 so I thought I would try that.

Nice cool morning again. Ran in the neighborhood.  Slower start for the first two miles and faster toward the end.

Ran with the Striders at Longleaf. I started out feeling pretty good, trailing behind Scott for a while and running with him for a bit. I did three pick ups in the middle miles: 6:46, 6:41, 6:37.

Simple easy run around the neighborhood. Still enjoying the weather.

Started from Longleaf with Cynthia, and did the usual route to Diane's house and then into Starkey. Saw many of the regulars as well as some I hadn't seen for a while. Got to run with Jamie for a bit before I had to turn back - I hadn't seen her for a while and she confirmed that she can make it out to California in June to help crew for my race. Weather was great again. My legs felt a little bit tired today, so I was glad it was "only" 16

I was already planning on getting up at 5:30 instead of 4:50. Pretty heavy rain at 5:30, so I stayed in bed for a while longer. Still some lightning when I headed out, so went to the Y and started with 4.6 miles on the treadmill. It was all clear outside then so did 7.46 outside. While I was there did a couple sets of leg extensions.

Shorter run this morning, although I felt a little tired. Just took it easy. One loop around the neighborhood, then out and back on Trinity Blvd running on the dirt and grass. Tried out my new Brooks Cascadia today, felt pretty good on and off the road.  I decided I really needed a better pair of trail shoes and had heard a lot of good things about these shoes, plus they were on sale for $71.

Nice cool and damp morning. A few puddles on the trail but pretty easy to get around. I did 3 pickups of 1 mile each 6:41, 6:36, 6:33. I missed out on the coffee but there were some bananas left when I got back. Ran with Diane for the first two miles.

I guess being able to do the pickups during the run and end up having the whole run feel better for it, lets me know I can go faster when I need to.

Out and back mainly on the grass, with a detour to the water fountain to gel up. Beautiful, cool, partly sunny morning.

There was something weird going on with my left foot.  I could feel it in the arch and later on in the top of the foot.  Not sure what it was though (and since I'm backfilling these entries, looking into the future to Monday, it seems to have cleared up).

Arrived there just as it was light.

It's been a while since running here, they now charge $3 for parking. Headed south down the trail a little over a mile and then came back, grabbed my fuel belt and a handheld and headed north, about 11 miles up and then came back. Just enough accelerade with me.

Glad they have a cold water fountain at the shelter. I felt a little sluggish and stopped a few times but was happy to get it done.

Shorter run this morning. Very cool and pleasant. Legs were a little tired at the start and felt refreshed at the end.  I kind of had to trick myself into running at all.

I was supposed to run 12 miles yesterday, however with the early morning and then 7 hours on my feet volunteering at the Police Appreciation race I'm hoping that it was the wise choice.

I'm taking a new approach to back filling this blog.  I'm going to start blogging each new run today as well as some ones I need to fill in, rather than waiting to get caught up before keeping up.

Ran at the Y with the Striders this morning at 5:30.  More perfect weather. Easy paced start up and one surprise mile under 7 (6:56), and then the rest under 8:00. Did a few sets of weights after the run including leg extensions.  Every little bit helps.

Shorter run, mostly easy pace average (10:00 first mile, 8:00 last mile). Lots of flowering jasmine to run past this morning. Cool, almost chilly weather.

Good run this morning. Ran with the Striders at Longleaf at the usual 5:30 meeting time, mainly alone, but enjoyed the company at the start and end of the run. I was at a medium effort pace most of the run except for 3 x 1 mile pickups of: 6:39, 6:43, 6:28
Awesome temps again - high 60's

Felt a bit tired this morning, so kept it short and easy.

Ran at the Y with the Striders, extra cool weather this morning. I was running with the fast crowd. At one point I tried to catch up with Beka, she seemed to speed up as I got closer until we were nearly at an all out sprint. I didn't stop the lap at the end of that interval, but the mile pace was 6:38. Haven't done that for a while. Ran the last 1K fast (6:05 pace), and then did a cool down to make it to 8 miles. Time for a few sets of weights including leg extensions.

Pretty good run, especially for a treadmill. I was happy the original meeting time was delayed since we didn't get in until a little later than planned last night.

Took an early flight back this morning so I didn't do my run until the evening. Although if we had waited to the later flight I was tempted to try Sandia peak.

I ran around the neighborhood and a bit out onto Trinity Blvd on the grassy shoulder.

Trinity Blvd, past golf course, Little Road, and back on Trinity Blvd, a little bit of everything on and off pavement.

Started out at 5:30ish by myself. Ran into Starkey Park, then ran with Jamie out and back for 10 miles, then headed back to Longleaf. Started out nice and cool but warmed up to about 80 at the end.

Spring Lake area of Brooksville.  Nice rolling hills and beautiful scenery.

Ran with Dan, Cynthia, Chris, and Charley. Moderately cool to warm but most of the course shaded. It was good to get in some hills and a little bit of off road.

Ran at the Y this morning with the Striders.

Started off slowly and gradually picked it up to 7:30's at the end. Felt great at the end of the run especially.

Started out easy, sped up, then stopped at the house to wake up the kids. I went back out and tried on the new Camelbak which I got used to pretty quickly, wanted to see if I should try it out this weekend.

5:30ish start time with the Striders at Longleaf, bordering between cool and warm but pretty muggy out. Easy paced start then ran mostly just under 8:00 pace.

Day 1 of Western States 100 training run.

Hardest of the three days, glad it got easier after this. First mile was uphill (want across two patches of old, icy snow), I kind of walked along with the crowd for an 18 minute/mile pace, then the downhills started. The rest of the day was pretty much either up or down. l did better than I thought I would on Devil's Thumb. I was slow there but passed a lot of people on the way up. The last down and back up between Michigan Bluff and Foresthill caught me off guard because I thought I had finished all the hard stuff for the day. I knew it wouldn't be easy today but thought I'd be a little bit faster, but it was a good lesson in humility.

I was a lot slower than I had hoped but at the same time there were a lot of points where I was being extra careful as I wanted to make sure and complete all three days.

Day 2 of Western States training (Foresthill to Rucky Chucky)

Today was a good deal easier. My legs were a bit stiff starting out but not too bad.  My brother ran with me today. He was better than me on the downhills but I would pass him on the uphills so I started letting him go ahead on the downhills and then catching up to him later. Ran down and saw the river crossing point at Rucky Chucky, and then had a pretty good 3 mile climb back up to where the buses would pick us up. They had some good refreshments at the end, which worked out well because I was starving! Had a lot of fun and was glad my brother could make it out today and run with me.

Started out 2 miles from Green Gate before getting onto the WS100 course, then ran to the finishing area. Today was the hardest day to start out as my legs were a bit tired and sore/stiff. But, I loosened up quite a bit after two miles and was able to start on a pretty steady pace after that and maintain it. Didn't slow down as much on the uphills and enjoyed running the last mile from Robie point to the finish. Finishing the third day was a huge confidence booster. Someone told me that if you can finish all three days, you can finish the race. I'm going to believe in that.

Wow, 73 miles in 3 days over some pretty tough terrain.

I thought I was ready to run but maybe not. Short slow run where I had to stop a few times when my ankle got tight. But, then again not so bad based on the three tough days, overnight flight, and then early morning travel again. Ran down Klem Road, to Holt Road, then onto a nice off road trail which took us back to Jim's neighborhood. It was nice to get to run with Tim and Jim (even though I kept slowing them down).

Ok, a little bit better than yesterday. Ran in the neighborhood and actually started feeling pretty good by the end of the run.

Ran with Cynthia from Longleaf to Starkey and then back to Longleaf. Added on a little under 2 miles back in Longleaf once I got back. We started out pretty slow but were going at a reasonable pace at the end. I think my legs were still a little tired but not too far off from normal.

I didn't have definite plans and I slept in late. But a voice inside my head said I NEED some hilly trails (every little bit counts). As an added bonus I was able to get some heat training in. Starting out was very tough (should have brought bug spray), but it did get better (until I almost got lost when I got off the main trail). Another good lesson in not giving up, just because the beginning is hard doesn't mean that it will stay that way for the whole run! Glad I took up the challenge.

Warm and humid run, felt good. Easy paced warm up (although pretty fast compared to what I've been running recently), with some faster miles at the end (last mile 7:07).

Easy humid but not too hot run. Felt pretty good this morning!

Whoops ,forgot to charge the garmin last night. Ran what I think is 6.2 miles, stopwatch for the time. It felt cool out this morning - storm passed through and temporarily sucked up some of the humidity with it.

I ran from my house, past Longleaf (peaked over just in case someone was there), made it to Diane's house where there was Diane, Keith, Dixie, and Bob Tiller, then met Jamie #2 in the park where we did 10 miles together (the others had turned back so we were pretty much the only people there). I had 24 on the schedule and realized that if I went straight back I'd have over 26 for the day, so Jamie dropped me off at Aristide so I could run back from there. I ended up with 24.5. Run felt pretty tough for me today. I used my Camelback for the second time so far, still not sure if I'll use it for WS100 but will bring it with me at least so I can decide at the last minute in case it is going to be extra hot this year.

I kept on procrastinating this morning and started out about 45 minutes later than I had planned. Fortunately, the overcast skies kept it from getting too hot. I started out pretty slow, just taking it easy. I ran down Trinity Blvd, to East Lake, across Keystone where I went right and entered into the hilly neighborhood through the back exit. Got back to East Lake and ran down to the 7-11 wear I bought a 20 oz Gatorade to refill my almost empty bottle. Turned around, skipped the hilly neighborhood and pretty much took the same route back. Refilled my bottle at the golf course fountain which I was really craving when I got there. I finally liked the way the Peak II's felt this morning.

Warm and humid run, but good.

Reasonably humid shirtless run. T-shaped route with small extension onto Trinity Blvd.

Ran with the Striders at Longleaf. Most of the first 5 miles I was with Keith. I then did three one mile pick ups (about a mile easy between each one) 6:36, 6:39, 6:45. It was a bit of a struggle but at the same time I didn't want to push too hard, although it was a good effort.

Met Cynthia for 5:30ish start at Longleaf to Diane's house to meet her, Renee, and Keith, then we ran into Beka and Melanie. Ran out to the power lines and then turned back to Longleaf for 16 then I went out and back inside Longleaf for the remaining 4 miles. Taking it easy today except for the last two miles where I picked it up a bit.

Easy paced, relaxed run with Jamie around the neighborhood and past the golf course.

The boys wanted to go for a run, so we did one loop around the neighborhood.

Ran at the Y with the Striders. Muggy Tuesday morning run, felt pretty good.

Semi easy run around the neighborhood. I went a little later than usual, but it was short enough that the sun didn't bother me.

Fun Thursday run with the Striders.

I had three miles in a row which were at 7:42 but I wasn't looking at my pace.

For mile 7 I wanted to do a mile under 7:00 pace but decided I would not look at my pace, I also didn't want to look until I was done so I guessed on the pace and the distance. I looked at my watch about 60 feet after I finished the mile at 6:39. I should try this more often!

Nice to "sleep in" and start at 6:45 from the parking lot in Starkey. Caught up to Jamie about 3 miles out and ran with her out to 5 and then back for 10 miles. Morning started out cool (73 degrees). Did some chatting then stopped at Havana Dreamers for coffee with Keith and Dixie.

Simple out and back run from home, a bit down Trinity Blvd on the grass and then straight back the same way. A little bit later in the morning for some extra sun.

Simple out and back

Nice warm and humid run with the Striders, easy paced start with last two miles under 8:00.

One last short easy run before tomorrow. Beautiful, clear mountain morning.

Finished my first 100 mile race and first WS100 which I was lucky enough to get into on my first try.

I was behind the recommended pace to finish under 30 hours for most of the first half of the race but I stayed steady and finished 230 out of 277 finishers out of 388 starters on what might I have heard was the 4th hottest WS100 race so far.

Squaw Valley to Robinson Flats

 There were hints of light at the 5:00 am start and the beginning of the course (which was a dirt road up the ski area) was lined with lights.  The first aid station was in 3.5 miles and it would be a serious climb.  Recommended pace was to stay faster then a 24 minute pace which I did (17:33, 20:14, 18:24, and 20:03), the peak was about a half mile after the aid station, then it leveled off and started to go do down hill.  Just after the aid station it got really steep (almost hands and knees steep but not quite).  That first big hill had worried me when planning out this race since I have really no experience climbing up 2500' in 4 miles at the start of a 100 mile race which continues with up and down up and down for the rest of the race, so I was glad to have at least survived that.

Ok, 24.7 miles to go.  Next aid station, Lyon Ridge in 7 miles.  The recommended time to get there was by 7:40 am, I showed up at 7:45.   The little amount I was ahead at the escarpment had vanished.  When the course got "easier" my pace didn't pick up right away.  I'm not very good at running on very rocky stuff, in fact I'm pretty bad at it, but no doubt I did what I could.  The last three miles coming into Lyon Ridge aid station were in the 12:xx's so that at least kept me close.

Similar story with the section between Lyon Ridge and Red Star ridge, I arrived at the next aid station still behind the recommended pace but still well ahead of the cut off.  The weather was still pretty decent.  The low 50's from the start were long gone but it wasn't bad, although it was starting to turn warmer.

From Red Star Ridge to Duncan Canyon, I averaged a 15:30 pace which was a little bit better for me, but now I was 12 minutes behind the suggested 30 hour pace.  After the aid station, I continued descending into the canyon.  I knew it would be a hot and tough climb out of it but that I could do it.

There was a stream criss-crossing the descent and a much larger one at the bottom.  I would stop and soak my hat and let the water spill over me.  At the bigger water crossing I was up almost to my knees in water which felt great.  Kept on going and began to climb.  The climb seemed to take forever with miles in the 18's and 19's.

One of the BEST moments of the race was when I could first see the Robinson Flat aid station.  There was tape marking the way in and volunteers directing me in.  I knew that once I got here I would at least have the advantage of knowing the rest of the terrain since I had run all of it from Robinson Flat to the end during the training run (minus the actual river crossing).  And even more so, when I saw my family I completely welled up inside with emotion.  They were the biggest support crew there all dressed in bright green shirts cheering for me!!

They later told me I didn't look so good. I know I didn't feel so good either.  I was still 12 minutes behind the suggested pace, but at least I hadn't lost more ground, and from here on out I knew what I was in for as far as the trail goes.

Robinson Flat to Dusty Corners

 Between the next two aid stations I averaged 16:10 and 15:16.  After leaving Robinson Flat I had a fairly short climb of less than a mile, followed by some tough downhill which would give way to a relatively easy run on a fire road.  I also heard one noise I didn't want to hear for the rest of the race.  I could hear three warning blasts from the Robinson Flat aid station.  Starting at 30 minutes from the hard cut off the sound three horn blasts, then two blasts at 20 minutes, and one at 10 minutes as a warning to those who are getting close to the aid station to hurry up.  Fortunately I would not hear this sound again.

During the excitement for seeing my crew and getting onto familiar surroundings I had forgotten two things.  I forgot to switch garmins (as the one I was wearing was only good for another three hours or so) and forgot to grab the muscle milk I was going to drink for protein.  I wasn't planning on seeing them again until Michigan Bluffs at mile 55.  But, one piece of advice I had heard was to not let little problems worry you.  I would just run until the garmin died and then hopefully find someone running a good pace to tag along with and I would just eat more peanuts for the missing protein!

Dusty Corners to Michigan Bluffs

My crew said I didn't look so good at Robinson Flat (29.7), but looked a bit better at Dusty Corners (mile 38). 

I wasn't expecting to see them at Dusty Corners.  It's "only" 8 miles to run from Robinson Flat to Dusty Corner, but I think it is about a 30 mile drive over some pretty tight and twisty dirt roads.  They made it somehow.  It felt like a huge turning point.  I was now only 3 minutes behind the recommended 30 hour pace, I had a fresh garmin, downed a muscle milk and was able to see part of my crew again (they had split in two to get here).

From Dusty Corners to the Last Chance aid station I picked up even a little bit more time.  I was still 3 minutes behind the 30 hour pace, but this meant that I was also over an hour ahead of the absolute cut off time.

  At the Last Chance aid station (mile 43.8) the volunteers said I looked a lot better than many of the people who had come through earlier (but then I left the aid station without my camelback and had to turn back to get it, wasting 2-3 minutes).

At Devils Thumb (47.8) I was in 351st place, and that would be the last point where I was so far back. Heading down towards El Dorado Creek (mile 52.9) I looked across the canyon to the trees and they moved towards me and then back, then towards me again. Ok, don't look at the trees. On the march up to Michigan Bluff (mile 55.7) it felt like something was in my shoe on my left foot, I stopped a couple of times but couldn't find anything (it was the start of a big blister which fortunately didn't shut me down).

Michigan Bluffs to Foresthill

  When I reached the top of Michigan Bluff I saw my family for the third time. Jamie paced me and we had a blast running through the dark to Foresthill School at mile 62, even through the dreaded Volcano Canyon. All of the light faded a little bit after 9:00 but it the race felt a little easier and I felt like I could relax.  Jamie doesn't run trails very much but she navigated through the dark like a pro and kept up positive conversations the whole way.

As we approached the school at Foresthill, all the kids in my crew ran alongside me and Thomas said "Dad, were running with you so you don't hallucinate" or something like that.

Here is the "pacer hand off" where Jamie (2nd from the right) , passes pacer duty over to my brother Tim (far left), who will run with me for the next 16 miles to the Rucky Chucky River Crossing.

Foresthill to Rucky Chucky

  Switched pacers to my brother Tim at mile 62 who ran with me until we reached the river crossing at Rucky Chucky. We ran past aliens (decorations), Christmas decorations, and a guy throwing up.  We held a pretty steady pace.  This section was a lot easier to run in the day especially when it was on a day starting fresh.  However, for already having done 62 miles, it went pretty well.

Jim and Jamie met us at the river and Jim crossed with me, hand over hand holding onto the cable as the volunteers told us exactly where to step.

Rucky Chucky to Finish

 Jim ran me in the rest of the way. As it got light out again it didn't feel like I had just run for 24 hours but had entered into a new race.I felt good coming into the Auburn Lake Trails aid station (mile 85.2) and had just picked up the pace, but coming out of the aid station my legs felt sore and heavy for the first time. It scared me and I decided I shouldn't push so hard, just try and hang on.

We saw Tim and Jamie at No Hands Bridge (96.8), with Jamie ready to pace me but Jim was still going strong so decided to keep going to the end. The temperature climbed into the 90's as we climbed the last big ascent of the course. After passing Robie point people were congratulating me which made me nervous as I wasn't done yet. I started to push a little bit early then backed off until I was close to the track. The whole crew was there waiting for me as I took off into a sprint around the track to the finish line.

Wow, what an amazing adventure.   Predawn to morning, to afternoon, to evening, to night and back to morning again.  My legs held up, my stomach held up and my kidneys held up.  I remembered to have fun.  I had a ton of help along the way.  Somehow it all came together and I earned my finisher's belt buckle.

First run after running 100.2 miles a week ago. Legs felt surprisingly good, feet still need work. It was great to just be able to get out and run.

I can't believe it was exactly one week earlier that I was run up and down the hills of the Western States trail.

Almost feeling back to normal. A little bit farther today than Saturday. Nice and humid this morning.

Ran with Beka, Andrea, and Jason for first 4 miles, turned back before them and ran a little with Rachel, Denise, and Christina. Longest run since being back and fastest one so far. Getting there. Dead battery after the run but fortunately Stan had jumper cables.

Started from Diane's house at 6:00 with Dixie, Diane, Cynthia, Rene, and Jorge. Ran into the park and were with Melanie, Beka, and Jason for a bit. Ran with Jamie for a bit before turning back with Dixie. Stopped a little longer than planned on the way back trying to defrost a frozen solid gatorade. Good to get some decent miles in this morning, coming back bit by bit. It is taking a little longer compared to shorter races but I have nothing to compare recovering from 100.

Ran at the Y with the Striders. Hint of coolness again this morning. No intervals but found some speed to run steady for the last three miles.

Toes are getting back to normal.  I talked to a PT friend while running and mentioned my numb toes and he said it sounded like something that will come back slowly, something about 1 mm per day or week (can't remember exactly).