The Long Run

Clearwater Marathon

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMark's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
20072008200920102011201220132014201520162017201820192020202120222023
15% off for Fast Running Blog members at St. George Running Center!

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: 25:13:21 (1/2019)

Marathons:

  • Marine Corps Marathon - 3:27:00, Oct 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 35.26 Year: 249.27
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
1756.6689.3253.9025.740.000.000.001925.62
Green Silence2 Miles: 101.68Glycerin (red) Miles: 84.00Asics Cumulus Miles: 104.12Brooks ST5 Miles: 25.34Pearl Izumi II Miles: 325.33Brooks Cascadia Miles: 20.53Skechers Go Run Miles: 496.77Pure Flow (green) Miles: 302.75Nimbus15 Miles: 307.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.060.000.000.000.000.000.006.06

6.06 mi, 01:03, 10:24 pace

Ran at Longleaf w/ Jess. Good easy paced run. Headed to Disney for the day after the run with the kids and meeting up with my brother and his family.

Green Silence2 Miles: 6.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.071.000.000.000.000.000.0015.07

15.07 mi, 02:08, 08:28 pace

Ran with Renee and Cynthia at Spring Lake. Added on a second loop around the lake at the end to get to 15 miles. Chilly morning to start but perfect for running. Breakfast at Country Kitchen after the run, then home and packed up for camping at Ft De Soto

Glycerin (red) Miles: 15.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.270.000.000.000.000.000.0010.27

10.27 mi, 01:27, 08:27 pace

Classic start out slow (10:05) and finish strong (7:30's). Cool, a little humid Monday morning, get going and chip away at the 10 mile run. Nbhd loop, golf course and out and back on grassy Trinity Blvd shoulder. Having a schedule can be a gift sometimes, I don't think I would have felt up to ten miles this morning if it wasn't on the schedule.

Asics Cumulus Miles: 10.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.200.000.000.000.000.000.0010.20

10.2 mi, 01:22, 08:00 pace

Chilly run (35 degrees), actually not too cold when running with the wind. Started out for a bit with Beka, Jason, and Jean and ran a bunch with Rudy and Joe. Did 7.3 while at the Y, chatted a bit post run over some coffee, and then went home and finished up, hoping it would warm up when it got lighter out, but instead was the same but windier. Oh well, this is as bad as it gets here so I'll just deal with it.

Green Silence2 Miles: 10.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.040.006.000.000.000.000.0010.04

10.04 mi, 01:15, 07:30 pace

Ran from my house, onto SR54 to Starkey Blvd for my warm up and then did the tempo portion up and down the Starkey Blvd bike trail.

Tough tempo run, chilly wind, them warm because of the layers, but did the job. Warm up 1.7 miles, then 6:52,6:44,6:34,6:41,6:35,6:29, followed by 2ish easy miles.

It's always hard starting out alone in the chilly wind and still dark out but feels much better once it gets a little light out.  Felt great the rest of the day after getting this run checked off.

Brooks ST5 Miles: 10.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.550.000.000.000.000.000.004.55

4.55 mi, 00:39 08:29 pace

Out and back run, a bit onto Trinity Blvd. Much warmer this morning, a few sprinkles. Very nice for running.  I started out a bit later than usual so had to cut it a little bit short but still was able to at least get something in.

Glycerin (red) Miles: 4.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.660.000.000.000.000.000.009.66

9.66 mi, 01:26, 08:53 pace

Ran in the neighborhood with Joe. It was definitely the nicest running weather all week (yesterday was the second nicest day but had a little bit of rain).

Asics Cumulus Miles: 9.66
Comments
From Rob Murphy on Sat, Jan 11, 2014 at 11:42:06 from 24.10.249.34

I always forget how January is prime training season for you Floridians.

From Mark on Sat, Jan 11, 2014 at 11:45:57 from 96.252.190.179

I always have a hard time remembering how cold it can be in many places outside of Florida. Definitely enjoying it while it lasts!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.017.000.000.000.000.000.0015.01

15.01 mi, 01:58, 07:51 pace

A bit humid this morning, started with Renee, Cynthia, Joe and Jamie (who had started earlier). I went out 5 miles with Jamie, then kept going to 7 miles at an easy pace, then turned around for a 7ish pace for the return trip: 7:00, 6:57,6:54, 6:49,6:51,6:54,6:46

then one more mile easy pace for cool down. Stop at Dunkin Donuts after the run for coffee and recovery carbs (i.e. donut and chocolate milk)

Can't believe marathon is in a little over a week, I'm hoping for a pleasant surprise but will just go out and see what I can do.  Can't believe last marathon was April 2011

Green Silence2 Miles: 15.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.400.000.000.000.000.000.001.40

1.4 mi, 00:13:00, 09:17 pace

Ran out to the blue park and back with the boys, in the evening.

Brooks ST5 Miles: 1.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

4 mi, 00:43, 10:37 pace

Nice, easy paced run at the Y with Jessica. A few sprinkles at the start with threats of heavy stuff which never came down.  Had thought about doing the treadmill because of the rain but turned out to be the right call to risk it.

 

Brooks ST5 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.600.000.002.500.000.000.005.10

5.1 mi, 00:42, 08:14 pace

Hotel treadmill in Marietta, GA

A little bit short of my goals this morning, was supposed to do 6 miles, with 3x1 mile at 6:03. Miles were more like 6:15-6:20 and cut the last one short, not going to kill myself so close to the race. Was feeling a little run down from the travel.  Still a good work out.

Brooks ST5 Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.000.000.000.000.005.10

5.1 mi, 00:53, 10:18 pace

Easy paced run with Jessica at Longleaf. Chilly but warmed up nicely after a mile or so.

Asics Cumulus Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.602.000.000.000.000.000.004.60

4.6 mi, 00:36, 07:47 pace

Ran in the neighborhood.  One last shakeout for the legs. Warm up mile, then two goal marathon pace miles, followed by a cool down. Crisp 39 degrees this morning.

Green Silence2 Miles: 4.60
Race: Clearwater Marathon (26.2 Miles) 03:16:17, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.360.000.000.000.000.0026.36

3:16:21(gun, chip was 3:16:17), 6th overall, 4th male.

Ran the Clearwater marathon today, my 12th marathon after nearly 3 years of not running one. Wasn't sure exactly what to expect, but the weather was good and I was injury free. Started out a bit fast (in retrospect, but not so fast as it was out of my goal range) - first two miles were 7:12 and 7:05 (downhill on a bridge), next two miles were 7:30's (on a section that I usually slow down on when running the half). Next 12 miles were all under 7:30 (between 7:10 and 7:24).

I was following a guy through Sand Key park wearing an IronMan t-shirt who made me realize I was getting sloppy with the tangents. I ended up passing him finally about mile 8. When I passed him, I seemed to pick it up a bit. I hadn't been feeling strong before that but decided to just go a little faster and see what happened. Just before mile 10 was the Strider manned aid station who gave me the best cheer ever. After passing IronMan, I did not see a single runner until almost mile 14 when crossing the Park Blvd bridge back to the mainland. It was great to see the Cynthia support crew at mile 13 - Renee and Jorge.
Between the bridge and the Pinellas Trail (miles 14-17) I was running pretty strong and feeling good. Unfortunately, at about mile 17 I started getting my first leg cramps, left calf which started getting worse, almost halting me a few times, so I eased back a bit. Once I did that I was passed by three people. There was a man and a woman that I thought were running together (but later found they were not), and some guy without a shirt. Now and then I'd start to pick it up and the man and woman would seem closer but then disappear.


I had a few miles which were just under 8:00 and did my best not to slip despite the cramping.
Finally, with about a half mile to go I passed the guy who was running with the woman, but by this time he was alone. Coming up the base of the Clearwater bridge and then down the helix, I picked it up to make sure I didn't get passed again, with the final kick at a 6:17 pace.


It felt great to get back out there and go through the highs and lows of running a marathon. I'll blame some of the cramps maybe on running in shoes which were too light and maybe too many miles, but I'm sure most of it was training and just how the day worked out.


I saw several of my friends finish, Cynthia's first marathon, Rob, Stan who got PRs and Joe who cut off about 7 minutes from his last marathon (although I just missed seeing him). Bonus was a 3rd place overall plaque for male finishers (but I think I might need to give it back since looks like I was fourth place, or first masters).

Splits:

  1. 7:12,
  2. 7:05,
  3. 7:30,
  4. 7:30,
  5. 7:22,
  6. 7:24,
  7. 7:18,
  8. 7:21,
  9. 7:17,
  10. 7:18,
  11. 7:23,
  12. 7:23,
  13. 7:10,
  14. 7:14,
  15. 7:12,
  16. 7:21,
  17. 7:35,
  18. 7:33,
  19. 7:38,
  20. 7:44,
  21. 7:55,
  22. 7:36,
  23. 7:54,
  24. 7:42,
  25. 7:41,
  26. 7:30 and 0.27@6:17

(plus there were a few times (3) were I hit the lap button to resync with the mile markers).

The race director advertised the certified length as 26.34, so 26.36 was pretty good as far as tangents go.

Green Silence2 Miles: 26.36
Comments
From jtshad on Thu, Jan 23, 2014 at 13:27:17 from 141.221.191.225

Congrats on a great race and Master's win! Awesome, looking to have a great running year in 2014!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.580.000.000.000.000.000.002.58

2.58 mi, 00:23 , 09:03 pace

Neighborhood run.

Decided to not put off running another day. Calves much better than yesterday and just a little soreness in left quad hanging on. Chilly but pretty good feeling run.

Asics Cumulus Miles: 2.58
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, 00:49, 08:43 pace

Chilly breeze, legs feeling pretty good this morning, maybe close to 100%. Ran in neighborhoods.

Glycerin (red) Miles: 5.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.800.000.000.000.000.000.004.80

AM

3.22 mi 00:28 08:44 pace

Easy out and back to water stop. Slept in a little bit later than planned and thought about skipping my run but this was better than nothing. And maybe I will run later today.

PM

1.58 mi 00:17 10:48 pace

Ran with the boys. Half mile warm up easy pace, then 8 sprints (about 20 seconds) with easy jogs back to start.

Brooks ST5 Miles: 4.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.210.000.000.000.000.000.007.21

7.21 mi ,00:57, 07:56 pace

Ran with the Striders. Easy first mile pace, then picked it up then ran a few miles 7:30-7:50. Cool and humid from the fog.

Glycerin (red) Miles: 7.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.100.000.000.000.000.000.004.10

4.1 miles, 37:34, pace 9:09

It was raining out this morning, and of course dark, but at least it is not snowing.  Contemplated not running then bargained to just run out a half mile and then back and see how the rain was.  Went out 2 miles and back instead, rain was steady the whole time but it really wasn't all that bad. 

Maybe run a little later tonight with the boys.

Asics Cumulus Miles: 4.10
Comments
From jtshad on Wed, Jan 29, 2014 at 07:40:33 from 141.221.191.225

Nice job getting out and braving the elements. Keep running strong.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.060.000.000.000.000.000.006.06

6.06 miles, 47:25, 7:50 avg pace

Chickened out and ran on the treadmill.  It had been raining all night and didn't look like it would stop, but when I pulled into the Y parking lot it finally seemed to stop.  Would have been decent to run outside.

But, the treadmill wasn't all that bad and there were several other of the Striders who were already there and Jessica joined me on the treadmill next to mine about half way through my run.

Right foot has been bothering me, shifting between big toe and a little bit to the right, ok once warmed up.

Glycerin (red) Miles: 6.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.140.000.000.000.000.000.005.14

5.14 miles, 43:10, avg pace: 8:24

Unappealing morning for running.  Was going to meet Jamie for one last run before her marathon but she wisely chose to stay in and not risk getting sick.  I slept in a little bit longer then went out finally for 2 miles, stopped back at the house to wake up Thomas so he could finish his homework, then back out for 3 miles.  Still raining for the last part but at least it had gotten light out.

Asics Cumulus Miles: 5.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.030.000.000.000.000.000.0015.03

15.03 miles, 2:16:54, 9:06 avg

5:30ish start from Longleaf with Cynthia and Jolene for 2.5 miles, then met up with Scott and Rudy, all ran together for about another 3 miles then split off.  Ran to Diane's house (she left stuff out even though was not home this morning), into Starkey Park, then back to Longleaf.  Feeling of relief to run longer after not running long last week.  It had been rainy and cold almost the entire week but was back to low 60's, overnight rain had stopped.  Maybe the best day this week for running.

Glycerin (red) Miles: 15.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.520.000.000.000.000.000.005.52

5.52 miles, 45:33, 8:15 avg

Slightly late start, ran outside in the neighborhood.  Nice morning.

Asics Cumulus Miles: 5.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.210.000.000.000.000.000.004.21

4.21 miles, 35:44, 8:29 avg

Ran at the Y with the Striders.  Kept it short.  Toes on my right foot were bothering me a bit at the start but better after I warmed up.  Foggy, slightly misty out this morning.

Glycerin (red) Miles: 4.21
Race: Ragnar Miami to Key West (198 Miles) 25:36:00, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
23.773.900.000.000.000.000.0027.67

First place for "mixed" division (i.e. 6 women/6 men), 4th overall

Leg 1 - 3.9 miles, 28:10, 7:13 pace

Leg 2 - 11.81 miles, 1:30:19, 7:38 pace

Bonus (pacing) leg - 7.79 miles, 1:20:39, 10:21 pace

Leg 3 - 4.17 miles, 31:59, 7:39 pace

Miami to Key West, with team "B12".  Start time 12:45 on Friday 2/7, somewhat hot start, cooling down at night and then hot again the next day.  This was my first relay experience.  Team did great, lots of organizing and planning.  My running wasn't quite where I wanted it to be.

Started off the first mile of the first leg at 6:35 pace, second mile a little slower at 6:55, but still under 7:00.  For just a 4 mile run I think I was carrying too much stuff.  Into the third mile there was a traffic light I was stopped at for quite some time, a couple other people were waiting also.  Light was changing and the woman who had been waiting took off, crossed two lanes, then past the median and came within inches of being run over by a car trying to beat the light (both the runner and the car could not see each other due to cars in the left turn lane).  I was pretty sure I was about to witness my first traffic fatality, but fortunately that did not happen.  I was more than a bit shook up though.  Started going again, passed the woman who had almost been hit, then was passed by another guy.  Third mile was in the low 8:00's.  Picked it back up the fourth mile but just missed getting under 7:00.

The exchanges went pretty smoothly although I saw a number of teams not do so well - e.g. runner shows up but his/her van is not waiting.

After our van's six runners finished we stopped by Pollo Tropical for dinner then headed to the major exchange at Miami-Homestead Speedway to wait for the other van.  The next leg was more interesting.  There were sections on trail and two legs run on a canal road running through some remote area.  We had some of our best legs there though, with Ryan getting a 6:50 average and Jeremy getting a 6:04 pace for his 9 miles.  My next leg started at the end of the canal road, where I had to run up a ramp to get on US 1 for my long 11.8 mile leg.  I ran up the ramp and was on a 7:00ish pace when I heard something fall off of me.  The red blinking led tail light came unclipped.  I had to pick it up, snap it back together and attach it securely.  Got going again but couldn't seem to get back on pace.  Next 10 miles were between 7:17 and 7:50.  Finally reached Key Largo but then ran on roads and shoulders not nearly as smooth and the shoulder on the divided section of US 1.

Passed off to Jean who did great on his 7ish mile leg.  Next up was Jessica who I ran with for her 7.8 mile leg.  I figured that since it would be at a slower pace might be a good recovery, good night running ultra experience as well as keeping her company through some middle of the night miles.  It was actually quite challenging the first couple of miles, with my legs, especially quads my sore than I thought.  Finished finally and were at a high school were they had showers available and the cafeteria open. Stayed there a bit before driving to the next major exchange and a couple hours of sleep.

By the time I was up for leg 3, it had gotten hot again.  Mike, Ryan and Jeremy again did awesome but each one had more heat to battle.  Lots of runners were having issues with heat at this point and I was started to feel overheated waiting my turn to run again.  My leg started off with just 0.3 miles until I would hit a stop light with a police officer assist in crossing.  Lost a little time there but not too much.  Ran by feel at an effort adjusted for the heat (did not try for sub-7:00) but still did pretty decent.

Jean and Jessica finished up their legs and that was it for Van 1.  We headed to the finish line, waited for van 2 and their six runners, and that was it.

Our start time of 12:45 was one of the later starts (last one was 2:00).  We had informally kept track of "road kill" at a bout 400 runners, but it was maybe a little bit more since we finished 4th overall out of over 500 teams.

I learned a few lessons along the way and was happy to do my part - although would have liked to have done more, but oh well, maybe next time!

Also, hats off to Jessica who bravely agreed to jump in and fill a vacant spot without any hesitation.  Had some time in Key West but would have also liked more time after the run.  Again, maybe next time!

Green Silence2 Miles: 27.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.570.001.000.000.000.000.006.57

6.57 miles,51:52, 7:53 pace

Ran at the Y with the Striders.  Nice temps in the low 50's.  First run since the race went better than expected.  Left quad a little bit sore but felt better after the run.  Ran the 5th mile in 6:40 as a pickup and then did the rest as a cool down.

Pearl Izumi II Miles: 6.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.070.000.000.000.000.000.005.07

5.07 miles, 39:02, 7:42 pace

Treadmill at the Y.  I drove there because I needed motivation to get moving before I could start running.  Glad I went.  Saw Darrin and a few other friends working out/running.  Started out slower (about 8:50 pace), then varied the speed with some short sprints and a few hills.

Glycerin (red) Miles: 5.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.020.000.000.000.000.000.001.02

1.02 mi, 00:08:54 ,08:43 pace

I didn't get much running today, but at least managed to narrowly escape the goose egg.

One mile with the boys, out and back to the gate. This was a good run for Thomas, his first time not stopping at all during the run. Maybe stick to some short ones like these for a while.

Pearl Izumi II Miles: 1.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.200.000.000.000.000.000.004.20

4.2 mi, 00:34, 08:00 pace

Woke up, ran a mile, put some laundry in, woke up the boys then when back out for another 3 miles.  Maybe I can sneak some more in tonight.

Pearl Izumi II Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

15 miles, 2:15:45, 9:03 avg pace

Met Cynthia at Longleaf at 5:30, looped through the neighborhood before picking up Renee for another 13 miles where we did and out and back to/from Starkey park.  It was warmer this morning than it was last night (low 60's), but on the run back the temps dropped again and we were rained on.  Before the rain we could see a very vivd rainbow and a second dimmer one next to it.  Already warmed up, the rain didn't matter.

Drove to the park for Key Lime cupcakes and to get the award batons from Ragnar and a few group pictures.

A little bit light on miles this week, will try to get back to it next week.

Asics Cumulus Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.670.000.000.000.000.000.0010.67

4.21, 35:53, 8:32 pace

6.46, 50:39, 7:51 pace

Two part run.  1st part was just after 6:00, out and back from the house to Trinity Blvd.  Then came home, went out and brought some breakfast back for the boys, ate, then headed back out for another 6 miles on a clear beautiful day, still low 50's.

"Easy" feeling 10 miles and a great way to start a Monday.  Next two days will most likely be on the treadmill.

 

Pearl Izumi II Miles: 10.67
Comments
From jtshad on Tue, Feb 18, 2014 at 08:40:19 from 141.221.191.225

Nice running day.

From Mark on Tue, Feb 18, 2014 at 18:37:52 from 70.90.205.177

Thanks Jeff! Good to get in some miles on a Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.340.000.000.000.000.000.003.34

28:00, 3.34 miles, 8:38 avg pace

Hotel treadmill, Albuquerque.

I was supposed to do this run this morning, but fortunately I was stuck in Houston after a missed connection, only 2 1/2 hours of sleep, almost not worth it to go to the hotel but it was paid by the airline so might as well.  Eventually made the meeting, although two hours late.  After checking in, went straight to the treadmill to avoid 0 miles for the day. 

Feel better now!

Pearl Izumi II Miles: 3.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.140.000.000.000.000.000.005.14

5.14 miles, 44:30, 8:39   pace

Hotel treadmill in ABQ again.  Slogged through 5 miles.  Blaming it on the altitude, but probably more to do with the travel schedule lack of sleep, and drinks I had last night.  Beautiful morning here.

Pearl Izumi II Miles: 5.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.170.000.000.000.000.000.008.17

8.17 mi, 01:08, 08:18 pace

Two part run, 6.36 miles, then dropped Tom's paper off at bus stop, then another 1.81 miles. Breezy and warm.

Goal was to get at least 8 miles in each day this week, that didn't quite happen but at least made it today, and started out the week good.

Pearl Izumi II Miles: 8.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.290.000.000.000.000.000.0015.29

15.29 mi02:11, 08:35 pace

First run on Starkey trails in a while. Started a little bit late but there was a nice cloud cover and reasonable temps. First couple miles were slow then I was able to get into a good pace. Glad to see I still have some trail legs.

Started out by horse corral, ran on orange trail to the power lines, headed north with quick stop at water stop on bike path, then continued up the power line trail for a while before turning back and taking the same route.  Saw several sets of pigs, kept a wary eye for their parents but didn't see them.

Brooks Cascadia Miles: 15.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 miles easy, Davis Island

Asics Cumulus Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.910.000.000.000.000.000.006.91

A.M.

46:36, 5.88 mi, 7:55 pace

Out and back to golf course, woke up the boys then another 1.2 miles up and down the street.  Wore new pair of Skechers Go Run which I saw on Sunday and heard about, they felt pretty good.

P.M.

1.03 mi 00:09:33 09:16 pace

To the gate and back with the boys. Another good non-stop run for them.

Glycerin (red) Miles: 1.03Skechers Go Run Miles: 5.88
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Woke up feeling very sick (intestinal) and decided not to run.  Needed to make it through the day at work where I was scheduled to teach a class.

Made it through ok and was feeling a bit better by the end of the day and almost all better by the next morning. But still, a bit guilty feeling about missing a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.030.000.000.000.000.000.001.03

Felt much better this morning than yesterday morning but decided to maximize sleep for recovery purposes.

I did however run with the boys for their mile run after dinner.

1.03 mi, 00:09:09, 08:53 pace

 To the gate and back, fast return trip and another run with no stopping for Thomas.

Skechers Go Run Miles: 1.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.530.000.000.000.000.000.006.53

6.53 mi, 50:23, 07:42 pace

Light rain, slightly chilly and just getting over not feeling well kept me indoors. But it was a pretty good run for the treadmill and it went by pretty quickly. Easy warm up mile, then played around with the speed and incline.

Skechers Go Run Miles: 6.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6.19 mi , 50:56, 08:13 pace

Chilly but comfortable high 40's, typical nbhd route, overall felt good especially once I got going.

Glycerin (red) Miles: 6.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.380.000.000.000.000.000.0013.38

13.38 mi, 01:58, 08:48 pace

Spring Lake area of Brooksville

Renee drove Cynthia and I and we did a loop around the usual routes. Very nice morning for running. On the loop around the lake we had to turn back because the road was closed so looped around the other half instead of one big loop. Lots of dogs out this morning saying hi.

Skechers Go Run Miles: 13.38
Race: Long Play Half Marathon (13.54 Miles) 01:46:02, Place overall: 6, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.250.000.000.000.000.000.0014.25

 

Gun time 1:46:02, 6th place overall.

It was my first "fast" non-ultra, trail race, which I thought I'd try for a change. Great weather for a run. Started out fast as the first mile was either pavement or smooth dirt road as well as most of second mile. Got into an 8:00ish pace with some miles faster. Woman came up behind me and I moved to let her pass me but she said I was good, she followed me for a most of the race and I seemed to go faster because of it. Came close a few times at catching the 5th place guy. Lost him even more when I paused at one of the last turns, not completely sure which way to go. Course was marked much better this year.

Splits - 7:15,7:24,8:08,7:50,8:00,8:03,7:56,7:50,7:38,7:59,8:05,7:50,7:33,4:11 (0.54@7:49).


I don't usually run these paces while at the Croom trails so it felt good to find out I could hold onto a faster than usual pace. The push from the people behind me and in front of me definitely helped.  I think I could do better next time knowing now that I can run these paces on the trail, perhaps even faster.  But today was about getting my feet wet.


My brother Jim came with me to cheer me on and go for a bike ride while waiting. Nice to see the two Andy's, Patrick, Becky, Jodi, and Josephine.
This is a great event which I highly recommend with three races - 5 miles, half-marathon, and 33 1/3. It was nice for a change to not be running the longest race offered.

13.54 mi, 01:46, 07:48 pace

Warmup - 0.71 mi00:07:18, 10:16 pace

Pearl Izumi II Miles: 14.25
Comments
From JimF on Mon, Mar 10, 2014 at 09:43:15 from 98.222.218.178

Nice race. Sounds like a fun race and it is good to shake things up and do some different races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.131.000.000.000.000.000.009.13

9.13 mi, 01:14, 08:04 pace

Later start than I wanted (had planned on running at 5:30 with the Striders but alarm set for PM instead of AM). Nice temps for running. Another good run in the GoRun, 9:27 first mile and 7:10 for the last mile. After missing the alarm, it was hard to motivate myself to get out of bed but glad I did.

Skechers Go Run Miles: 9.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.171.000.000.000.000.000.009.17

9.17 mi, 01:14, 08:02 pace

Similar run to yesterday but went farther into Thousand Oaks nbhd instead running longer in Fox Hollow. 9:30ish first mile, 6:51 last mile. Two good back to back 9 mile runs in a row. I'm on a roll!

Asics Cumulus Miles: 9.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.521.000.000.000.000.000.007.52

7.52 mi, 58:43, 7:48 avg

Slightly late start in a very light rain which turned to a medium rain as the run progressed.  Easy-ish first mile, a little bit faster the next two miles, then 7:20-7:30 for the next few with last mile at 7:08.
 

Skechers Go Run Miles: 7.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.393.810.000.000.000.000.009.20

9.2 mi, 1:13:01, 7:56 avg.

Cool and breezy, started just after 7:00, headed out to 54 and then Starkey Blvd.  Not feeling very energetic but thought I would try at least a short tempo run, so after 4 miles and just before the turn around picked it up and ran 2.81 miles at about a 6:40 pace (was going to stop at 2.5 but decided to go to the end of Starkey Blvd, hence the odd mileage).  After an easy mile (8:11), did the last mile at 6:52, then a very short cool down.

Felt pretty tired afterward but also a sense of accomplishment for picking it up when I felt like I was dragging.

Asics Cumulus Miles: 9.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.010.000.000.000.000.000.0013.01

13.01 mi, 01:53, 08:39 pace

7:00am start time in Starkey Park with Joe, Cynthia, and Jamie. 41 degrees at the start, nice day.

Originally, had thought about running longer today and shorter on Sunday, but at the risk of not following through made this one the shorter run.  Happy to finally complete my first 60+ mile week all year.  Want to make 60ish miles per week the standard again, rather than the exception.

Pearl Izumi II Miles: 13.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.510.000.000.000.000.000.0017.51

17.51 mi, 02:27, 08:22 pace

Slightly longer run than planned, grateful for the nice weather again. Ran down Trinity Blvd, to East Lake and then to the new section of Pinellas Trail along Tarpon Ave. Felt out feeling sluggish but it turned into a pretty good run. Enjoyed the new route.

Actually followed through with yesterday's promise to run long today.  Needed to get at least 14 miles in.  The nice thing about an out and back route is that going just a little bit farther increases the total twice as fast.  So, at 7 miles out it didn't seem like a big deal to add on another 1.5 miles.  Plus, at 7 miles out is when the route was most interesting, running past a big yard/small farm with a huge array of solar panels, lots of geese and then past another pond with an alligator sunning himself (although it might have been fake).  Some nice small rolling hills as well.

Pearl Izumi II Miles: 17.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.330.000.000.000.000.000.001.33

1.33 mi ,00:13:21, 10:02 pace

Out to the blue park and back. Only stopped briefly at fountain.

This was going to be my day off from running but no harm in a short easy run with the boys.  I think this runs with them are finally starting to pay off.  Thomas is no longer insisting on constantly stopping and seems to be ready to try longer distances again.  It's also great family time.

Skechers Go Run Miles: 1.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.123.000.000.000.000.000.008.12

8.12 mi , 01:01 ,07:32 pace

Good run with the Striders. No intervals but I did do one fast mile (6:48).  I think the mile before and after it was 7:15ish.

Skechers Go Run Miles: 8.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.210.000.000.000.000.000.009.21

6.15 mi, 51:22, 8:21 avg

First time in a while I managed to get in 6 miles before 7:00am on a Wednesday. Feeling slightly more motivated since last week.  Cool and damp this morning after last night's rain, perfect for running.  Typical neighborhood route over to golf course, t-shaped route and back.

PM

3.06 mi, 32:08, 10:30 avg

Talked the boys into a 3 mile run tonight.  Out and back to the water fountain.  Tom did no walk breaks this time (we did stop at the fountain though), much better than the last time we tried this in October.

Green Silence2 Miles: 3.06Asics Cumulus Miles: 6.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.720.003.000.000.000.000.008.72

8.72 mi, 01:09, 07:51 pace

Windy morning run with Striders at Longleaf, 5:30 start. Easy pace first 5 miles, then picked it up at the turn around with wind at my back for the most part, did three faster miles at 6:51, 6:42, and 6:35 then a cool down for the rest.

Green Silence2 Miles: 8.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.340.001.000.000.000.000.006.34

6.34 mi , 00:49, 07:46 pace

Cooler out this morning, a little bit of a breeze. Up and down past the golf course. Did 8:20ish pace for the first three miles, then picked it up with one faster mile at 6:45, then the rest 7:30ish.

Skechers Go Run Miles: 6.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
30.120.000.000.000.000.000.0030.12

30.12 mi 04:46 09:29 pace

Run went well. Started just after 5:00, met Joe at the back gate, headed toward 54 then up Starkey Blvd. Ran into Aristide for a bit since it was too early for the park. Ran into Keith and ran with him for a bit.

Back out onto Starkey Blvd (as Joe and Keith headed back toward Longleaf). Ran into the park and onto the off road trails. Missed one turn for my usual route had to stop and check where I was going which cost me a little time.

Crossed past the bike trail and headed up the power line dirt road. At some point I dropped one of my gels, tangerine flavor, kind of bummed about it. Turned back just after 16 miles and about a mile and a half later, found the gel I had dropped, small miracles. Heading back toward the horse corral saw Clark and Cindy running, said hi and kept on going. My pace had picked up after the turn around. About 12 miles in I was at a 10:09 pace, then at 19 a 9:52, and finally ended up with a 9:29 for the whole run. Mile 29 was 7:45 pace. I was at my house about 29.2 miles so I added on until I got to 30. I had set a goal for 25-30 for the run.

Pearl Izumi II Miles: 30.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.180.000.000.000.000.000.009.18

9.18 mi, 1:16:15. 8:18 pace

Ran in the neighborhood, 1 loop, then out to the golf course and back.  Warm and windy and a little bit humid.  I enjoyed these miles today, woke up feeling good.

 

Asics Cumulus Miles: 9.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.211.005.000.000.000.000.0010.21

10.21 mi, 01:22, 08:00 pace

Ran at the Y with the Striders, 5:30 start.

Easy mile warm up, and then decided to tag along with Melanie, Beka, and Diane while they did 6x1 mile repeats with 0.25 jogs between. Followed along for the first couple, kept up for the next two and ended up taking the lead for the last two. Run felt great. Weather had looked iffy, so glad I took a chance and had the fortune to run along with the fast girls. Split times: 6:52, 7:06, 6:42, 6:39,6:50,6:47

Skechers Go Run Miles: 10.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.050.000.000.000.000.000.008.05

8.05 mi, 1:04:41, 8:02/mi

Ran in the neighborhood, out to Heritage Springs, then back the other way and a bit out onto Trinity Blvd on the grassy shoulder.  Beautiful, cool morning perfect for running, thankful.

(started a little bit late, extra sleep was good)

Asics Cumulus Miles: 8.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.130.000.000.000.000.000.009.13

9.13 mi, 01:13, 07:57 pace

Neighborhood out to Kinsmere loop and then back. Cooler this morning and humid. Pleasant running weather.

Skechers Go Run Miles: 9.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.191.000.000.000.000.000.009.19

9.19 mi, 01:16, 08:15 pace

Started out feeling super sluggish but eventually warmed up. Ran out to water fountain, then did two loops out to Trinity Oaks and back, then home.

Last full mile at 7:04 pace, amazing how much difference between the first mile and last mile!

Glycerin (red) Miles: 9.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.680.000.000.000.000.000.0021.68

21.68 mi, 03:10, 08:45 pace

Lake Tarpon Loop

Pinellas Trail on Tarpon Ave, to East Lake road and down to Tampa Rd. Cut through Highland Lakes and ran back to start. Stopped twice for water (7-11 and Publix) but kept my watch running for the stops.  Beautiful morning for running, a little overcast with the sun peaking out now and then, ended up with a farmer's tan.

Always kind of wanted to try this route. I think I would do it again.

Skechers Go Run Miles: 21.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.210.000.000.000.000.000.006.21

AM

4.83 mi, 42:49, 8:52 avg

Raining this morning, but it stopped briefly.  Had  thought about not running when I saw the rain but glad I went anyway, it really wasn't that bad.

PM

1.38 mi 00:12:43 09:12 pace

Ran with the boys to the blue park and back. Just one stop, return trip faster.

Glycerin (red) Miles: 4.83
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.130.000.000.000.000.000.007.13

7.13 mi, 01:01, 08:29 pace

Ran at the Y with the Striders

Easy paced first four miles, then last three a little bit faster. It was raining when I woke up and I thought about not going but knew the rain would stop.

Skechers Go Run Miles: 7.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.020.000.000.000.000.000.001.02

AM - bad thing about not blogging each day, I really can't remember why I didn't run this morning, maybe it was rain? or for tapering or maybe a little bit of both?

PM

1.02 mi 00:09:19 09:08 pace

To gate and back with the boys, no stopping and faster return trip.

Thanks boys, avoided goose egg

Skechers Go Run Miles: 1.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.311.004.000.000.000.000.008.31

8.31 mi ,01:01, 07:17 pace

Ran at Longleaf with the Striders. Did an impromptu tempo run when I picked it up for miles 4-8, with paces: 6:57,6:50,6:40,6:47,6:50.
Short cool down. Pleasant temps for running, pretty much perfect.

Skechers Go Run Miles: 8.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.150.000.000.000.000.000.004.15

4.15 mi, 00:38, 09:04 pace

One last easy run before the big race, just a quick out and back from the house to Trinity Blvd

Pearl Izumi II Miles: 4.15
Race: Croom Fools Run (50 Miles) 08:48:32, Place overall: 6, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
50.000.000.000.000.000.000.0050.00

50 mi, 08:48:32, 10:34 pace

Ran the Croom Fools run 50 mile race, my third time in the last three years. Woke up at 3:40, met Eileen Coogan Boyle´╗┐ at Target to ride up to the race. Talked about her training which sounded like stuff I should have been doing but still felt pretty good about what I had done - some time on trails, a 30 mile run, some back to back long runs and a pretty good marathon in January. I had forgotten to bring sunscreen and asked her if she had any, which she didn't - but sunscreen would not be necessary today.

The first 5 miles went pretty well, 6:00 am start, followed along with the crowd being careful not to trip, just sort of taking it easy. I didn't wear my fuel belt which felt good for the warm up and it was still pretty cool out. Passed through the starting area, lots of people cheering who were getting ready to start the 50K and 16 mile races. As I was heading to my drop bag I tripped but fell somewhat gracefully with only a small scrape on my shin - more embarrassed than hurt. I figured it was good to get my fall out of the way early.


Grabbed my fuel belt and left one of my lights, it was still dark but would soon be light. I was slow going down the rooty section and let a lot of people go by me. Once it got light I picked it up a bit. I think the first loop was pretty good overall. I ran into several people I knew who were doing the 16 mile and 50K.


I started the second loop and finally felt like I was into a good rhythm. Coming up onto the aid station I glad to see Andy Barrett, thought maybe I could run behind him, but I didn't know it and would later find out he wasn't having a good day and encouraged me to pass him. So, I went ahead and ended up picking up the pace. Worried a little bit I was going a bit too fast but was also feeling good and didn't care if I'd had to pay later. Just before the aid station near the pits I passed up a guy wearing a straw hat and then saw him again at the aid station, he wasn't having a good day (but I'd see him again later).


When I came back to the starting area before the start of the third loop, race director Andy Matthews asked me about various people and gave me a huge amount of encouragement. I was feeling great but the clouds were starting to darken. I left the aid station feeling the best I have in the past three years starting the third loop, just 15 more miles to go. The dark clouds got darker and then the sprinkles turned to rain. Reached the aid station as it really started to come down. I asked one of the volunteers what the radar looked like "not good at all, tornado warnings!" It was in the 60's but the wind and rain made it feel cooler. I only had on a sleeveless shirt and no rain gear but at least I had a hat!


I trudged on from the aid station in the torrential rain, gave serious consideration to quitting but decided would definitely make it to the next aid station. I had three "miles of despair" which seemed longer. The thunder kept sounding closer and the trail turned into a creek. I kept on hop scotching between the left and right side to keep my feet from getting completely soaked.
I was looking for the landmarks for the next turn when I saw someone ahead. It was Clark and Cindy. Cindy was signed up for the 16 mile run, Clark for the 50k. If you ever ran into little Cindy on the streets you'd never know how truly tough she is (little tiny sweet woman in her 50's, I don't think she's more than 4'10" running her first trail race) but when Clark went to start his second loop she didn't want him to head out alone. They told me what a great job I was doing and sent me on my way.

Eventually the rain died down but didn't stop, there was a moment of peace that let me know things would be ok. Next, I saw Torami Williams who was volunteering at the next aid station but was standing on the trail about a hundred yards or so telling me it was just around the corner.


Then, onto the next aid station after one more pass through the pits. Saw the guy with the straw hat and his friend that I saw last time, but this time he was back and running stronger and was soon way out in front of me.
Looked at my watch, 8:04 , 4.5 miles left. I wouldn't make 8:30 but would be a good bit under 9:00. Ran pretty strong, up and down the hill with the peace sigh, Croom Mountain, the twin peaks and whatever the other ones are called. Not too far from the ascent up to Tucker hill are white stripes on the trees marking the camping areas. Up the last rooty section until I could see the parking lot and just like that the race was done.


I didn't beat my time from two years ago, but was 51 minutes faster than last year and felt way better, and except for the three miles of despair, held it pretty steady.  I felt like I had a new kind of energy that I had not felt in previous 50 mile races.

Big shout out to race director Andy Matthews, all of the awesome volunteers, and the many Striders who braved the elements for their races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.880.000.000.000.000.000.005.88

AM

4.86 mi 00:41 08:29 pace

Quick, way better than nothing easy Monday run on a nice, cool morning.

PM 1.02 mi 00:09:22 09:10 pace

Nice evening run with the boys. We missed last time they were here due to various reasons, glad to be starting out the week with a run.

Skechers Go Run Miles: 4.86Pure Flow (green) Miles: 1.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.820.000.001.500.000.000.007.32

7.32 mi ,00:57, 07:46 pace

I think I was the last one to start this morning. Easy warm up then alternated between fast quarters and easy quarters, with a faster half mile at the end followed by a cool down. We must be getting near the end of cool mornings.

Pure Flow (green) Miles: 7.32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.110.000.000.000.000.000.005.11

5.11 mi, 00:46, 08:58 pace

AM

Kept on getting delayed so only did 3 miles this morning, and the garmin battery died so just used my watch.

PM

In the evening drove to Precise Nutrition, bought stuff, left the car there and ran home, got the boys and ran back with them for their mile. Thomas set the pace and settled in at an 8:45 pace.

Skechers Go Run Miles: 2.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.120.000.000.000.000.000.0013.12

13.12 mi ,01:56, 08:50 pace

Brooksville Spring Lake area

Nice and cool at the start, warm at the end. Great hilly run with Cynthia.

Pearl Izumi II Miles: 13.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.150.000.000.000.000.000.008.15

8.15 mi .01:06, 08:07 pace

Neighborhood to golf course then out and back on Trinity Blvd shoulder. A bit warmer today than it had been. Good run, yay!

Skechers Go Run Miles: 8.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.320.000.000.000.000.000.004.32

4.32 mi, 00:36, 08:20 pace

Very late night at work last night so didn't getting going until much later so kept it short. Warm and shirtless run.

Pure Flow (green) Miles: 4.32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.220.000.000.000.000.000.008.22

8.22 mi, 01:08, 08:13 pace

8 good and sweaty miles. Added the Edelweiss loop today for variety.

Skechers Go Run Miles: 8.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.660.000.000.000.000.000.004.66

4.66 mi, 00:39, 08:23 pace

Waffled a bit about running in the rain, finally went out just as it was pouring down. Let up after a mile and was actually pretty nice when it was a light sprinkle.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.090.000.000.000.000.000.0011.09

11.09 mi, 01:42, 09:14 pace

Pretty steady rain when I got out of my truck. Ran from the horse corral and did the 1.9 mile loop but must have missed some as it was only 1.6 miles. Then headed straight out on the orange trail until I made it to the bike trail's 4 mile water stop. Rain slowed down to between off and a sprinkle. Picked up the pace on the way back and was nothing like my sluggish pace on the way out. It was a good day for a local trail adventure.  It also felt like one of those transformative runs where legs feel like lead at first but on the way back feels like you are floating.

Pearl Izumi II Miles: 11.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.110.000.000.000.000.000.005.11

5.11 mi, 00:42, 08:11 pace

Average neighborhood run on a Monday morning.  Mostly easy run. Back to being cool this morning, enjoying it while it lasts.

Skechers Go Run Miles: 5.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.210.000.000.000.000.000.005.21

Hotel treadmill run in Albuquerque

5.21 mi ,00:43, 08:20 pace

Not bad as far as these things go.

Skechers Go Run Miles: 5.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.350.000.000.000.000.000.005.35

Day two , treadmill run hotel ABQ

5.35 mi , 00:44, 08:13 pace

Felt pretty good again, glad to get the miles in.

Skechers Go Run Miles: 5.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.090.000.000.000.000.000.004.09

4.09 mi , 00:35, 08:26 pace

Broken up run while getting a few morning chores done. Late night getting in last night but it was too nice out not to run today.

Pure Flow (green) Miles: 4.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.350.000.000.000.000.000.006.35

6.35, 52:36, 8:17 pace

Ran in the neighborhood, pretty cool out and nice routine run, first one since Monday after the two treadmill runs and yesterday's broken up run.  Got an early enough start.  Enjoying the last of the cool morning.s

Skechers Go Run Miles: 6.35
Comments
From jtshad on Fri, May 09, 2014 at 06:22:48 from 69.20.183.178

Nice to see you again! How are things?

From Mark on Tue, May 13, 2014 at 20:44:55 from 96.252.190.179

Hey Jeff, things are pretty good, trying to figure out my next race. Boys are doing well, too.

Btw, still amazed at your Boston performance, very inspiring! I'm looking forward to running it next year.

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, 02:48, 08:35 pace

5:30 start from Longleaf, ran to Starkey Park and met up with a few other runners there starting out at 6:45. I ran into Dixie on the way back and convinced him to run the 5.5 miles back to Longleaf. Caught up over some coffee after the run also with Keith and Greg.

Pure Flow (green) Miles: 19.55
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 , 00:58, 08:09 pace

A delightful run on a nice cool morning - still a few left. T-shaped route from the neighborhood.

Skechers Go Run Miles: 7.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.180.000.000.000.000.000.005.18

5.18 mi , 00:43, 08:17 pace

I was up pretty late last night but was determined to not skip my run. So, just 4.18 miles in the morning and a better-than-nothing 1 mile run in the evening.

Pure Flow (green) Miles: 5.18
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 ,00:52, 08:35 pace

Met with Dixie at the 7-11 and ran the hilly neighborhood. I think it has been close to two years since last time. A bit warmer today than earlier this week. Hills felt good.

Skechers Go Run Miles: 6.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.600.000.000.000.000.000.007.60

7.6 mi , 00:59, 07:45 pace

Normal t-shaped route. Felt a bit warm at first but it was still a good run. I had a few faster miles during the run.

Pure Flow (green) Miles: 7.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.570.000.000.000.000.000.009.57

9.57 mi ,01:23, 08:43 pace

Ran with Joe through various neighborhoods past the golf course. Extra cool out this morning.

Skechers Go Run Miles: 9.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.610.000.000.000.000.000.007.61

7.61 mi , 01:03 ,08:14 pace

For fun, I ran out for 30 minutes and then tried to run farther on the way back. 3.42 miles on the way back, 3.85 miles on the way back with last mile at 6:54, then did a short cool down. Kind of fun, also was another nice morning for running.

Pearl Izumi II Miles: 7.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.670.000.000.000.000.000.006.67

AM

5.64 mi 00:44 07:47 pace

Good run, no stopping. 9:06 first mile, then the rest faster.

PM

1.03 mi 00:08:24 08:09 pace

Ran with Thomas to the gate and then back. He led the whole way and I just followed behind him, good pick up at the end also. Andy was busy with homework.

Skechers Go Run Miles: 6.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.740.000.002.000.000.000.007.74

7.74 mi 01:01 07:52 pace

Ran with the Striders at the Y, did some intervals (8x400m) - all of them a bit under 6:00 pace, most about 5:50 or so. Another nice and cool morning to be thankful for.

Skechers Go Run Miles: 7.74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.910.000.000.000.000.000.007.91

AM

6.12 mi 00:49 07:56 pace

Still loving the cool mornings. Easy first mile, then the rest gradually faster until 7:24. Usual neighborhood t-shaped route.

PM

1.79 mi 00:16 08:49 pace

Evening loop with the boys and special guest star Jessica.

Skechers Go Run Miles: 7.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.710.004.000.000.000.000.008.71

8.71 mi, 1:05:19, 7:29 pace

5:30 am run with the Striders at Longleaf.  3 mile warm up then 4 mile tempo run, first one in what seems like forever.  Splits were 6:41, 6:38, 6:35, 6:34.  Fortunately it was a nice morning, still cool enough.

Skechers Go Run Miles: 8.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.290.000.000.000.000.000.007.29

7.29 mi, 00:58 ,08:00 pace

Another beautiful morning. 4 miles, wake up the boys, then three more miles.

Pure Flow (green) Miles: 7.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.300.000.000.000.000.000.0020.30

5:30 am start at Longleaf with Joe and Cynthia, easy paced miles to Diane's house to pick up Diane and Renee and then into Starkey Park for a bit.  Very humid today but some of it was chilly at first (but that didn't last long).  Return trip from Starkey park back to Diane's house was faster (except for the section on the way out where everyone was getting buzzed by horse flies - I hate horse fly season). 

Last four miles by my self with last mile at 7:21 followed by a short cool down.  Good run and good friends as well as a decent week of running.

Pure Flow (green) Miles: 20.30
Comments
From jtshad on Tue, May 27, 2014 at 11:32:17 from 141.221.191.225

Great run...except for the horse flies!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.170.000.000.000.000.000.0010.17

Celebrate America Run

10.17 mi, 01:25, 08:24 pace

Annual Memorial Day get together with the Striders. Ran w Renee, Joe and Cynthia. Did 4 strides at the end. Just missed the veteran's group picture. Hung around a bit for coffee and snacks, drove back home and did a couple more miles in the neighborhood.

My legs felt surprisingly good today.  Sunday morning I woke up feeling extra tired, but a day of rest can do wonders.

Skechers Go Run Miles: 10.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.170.000.502.500.000.000.008.17

8.17 mi , 01:04 ,07:48 pace

Ran at the Y with the Striders. Very thin crowd this morning due to yesterday's run at Longleaf. 75 degrees and a bit sticky. Decided to step up the intervals, did 6x800, paces: 6:26, 5:59, 5:52, 5:48, 6:13, 5:57
I had been shying away from these challenges more and more, time to go back the other way before they seem out of reach.

Pure Flow (green) Miles: 8.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.080.000.000.000.000.000.009.08

9.08 mi, 01:16, 08:21 pace

Magnificent miles, through neighborhood and then out and back on Trinity Blvd grassy shoulder. Coolish morning.

The usual stuff - said hi to people, listened to music, stopped at the water fountain for a gel about halfway, started out slow and cruised in the last mile.  Grateful for some good things that don't seem to change.

Pearl Izumi II Miles: 9.08
Comments
From jtshad on Wed, May 28, 2014 at 07:49:11 from 141.221.191.225

Nicely done, glad you had a good and trustworthy run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.050.000.000.000.000.000.007.05

7.05 mi 01:00 08:31 pace

Little bit of a late start, but still cool enough. Trying to get at least 5 in but managed 7. Sometimes setting your sights low is what gets you out the door! Mostly easy paced miles.

Neighborhood route with golf course water (but no gel today).  So far so good with consistency this week.

Skechers Go Run Miles: 7.05
Comments
From Rob Murphy on Thu, May 29, 2014 at 07:48:46 from 163.248.33.220

Yep, you're well into the hot season. Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.430.000.000.000.000.000.008.43

8.43 mi, 01:15, 08:54 pace

I was hoping to get in at least 8 miles but was also dreading it a bit.

But, fortunately, I ran into Joe while starting out. Ran past golf course, to Trinity Oaks and then to the Y and back (although a slightly different route). Reasonably cool out either that or getting used to it.

Pure Flow (green) Miles: 8.43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.633.001.000.000.000.000.0016.63

16.63 mi , 02:09 , 07:46 pace

Started out in Starkey Park about 6:45. Ran into Cynthia and Co. as they were running in, then joined them for a few miles before they turned back. I stopped briefly at the 4 mile water then caught up with Claudia as she ran by and stuck with her a bit over a mile. I headed out to the Suncoast trail for a bit then turned around. Did mile 11 at 6:35 and mile 15 at 6:48 with the other return trip miles between 7:15 and 7:45. Humid but just barely on the cool side (except at the very end). Nice, slightly overcast morning great for running.

This was one of my fastest long runs in a while.  I thought I would try something different when I did the pick up at mile 11 instead of at the very end.  It had also been a while since I ran out onto the Suncoast trail from the Starkey park trail, felt like old times!  I didn't see much in the way of interesting wildlife (i.e. no boars, bobcats, alligators or deer) but at least the horse flies weren't too annoying.

Skechers Go Run Miles: 16.63
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.550.000.000.000.000.000.006.55

AM

5.15 mi 00:44 08:29 pace

Easy morning run, 3.4 miles, wake up the boys, then another 1.7

PM

1.4 mi 00:12:30 08:55 pace

Ran with the boys, out and back to the park. Evening.

Pure Flow (green) Miles: 6.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.720.000.003.100.000.000.007.82

7.82 mi 01:01 07:45 pace

Warm up then did 5x1km repeats, not my best but a good work out, paces for splits: 6:22,6:08,5:58,6:18,6:02
Short cool down. Reasonably not hot this morning.

Skechers Go Run Miles: 7.82
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.320.005.000.000.000.000.0010.32

10.32 mi, 1:18:28, 7:36 pace

5:30 am run at Longleaf with Striders, although most of it was done by myself since I was a couple of minutes late, but still benefited from being with the group (also was just in time to grab a cup of coffee as the last ones there were breaking down the table).

I started out easy, eased into it some more then finally I decided on a progression run, but after the first faster mile I decided to just go with tempo, so last 5 miles were:

6:49,6:48,6:54,6:48,6:35

The faster miles all felt hard, like I couldn't do them but somehow still managed and with a pretty decent last mile.

Temperatures still in the low 70's.

Skechers Go Run Miles: 10.32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.250.000.000.000.000.000.005.25

47:00, 5.25, 8:57 pace

Ran a little over three miles with Jess then 2 miles on my own. Picked it up a little at the end but mostly even.  Warm and humid this morning but easing into the hot stuff.

Pure Flow (green) Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.070.000.000.000.000.000.0016.07

16.07 mi, 02:3309:31 pace

Little bit later start than planned. Ran down Klosterman road to the Pinellas trail down to Curlew road where I bough a gatorade then turned back. Saw the gorillas at the primate sanctuary, lots of people and dogs out. Kept my watch running during most of the stops. Good change of scenery.

End of the run was 87 degrees.  There is a run the entire length of the trail at the end of August, 46 miles.  Thinking about doing it.  Will definitely be a warm one

Pure Flow (green) Miles: 16.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.060.000.000.000.000.000.009.06

9.06 mi, 1:16:45, 8:28

Run around the neighborhood and past the golf course.  Slow start then a good steady pace, was able to get one more mile than what I had hoped for.

Pure Flow (green) Miles: 9.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.260.000.000.000.000.000.007.26

7.26 mi, 57:51, 7:57 pace

Ran at the Y with the Striders.  Was not feeling up to tempo or interval paces, so just ran steady.  A lot of people seemed to be dragging this morning.  It was humid but the temps were below 75 so that was good.  Despite all that it turned into a rejuvenating run.

Skechers Go Run Miles: 7.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.630.000.000.000.000.000.003.63

3.63 mi 00:32 08:53 pace

Finally broke my no running streak, that was getting scary. Easy paced run on a beautiful late afternoon 4th.

Pure Flow (green) Miles: 3.63
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.230.000.000.000.000.000.006.23

6.23 mi 00:56 09:03 pace

Similar route to yesterday, but I started out with Jim for about two miles, went a little farther by myself then back to the cottage. Before starting, saw two people who had just run the length of the island and were heading back (9 miles each way), I need to do that some time. Pleasant weather again, going to be another nice day.

Pure Flow (green) Miles: 6.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.130.000.000.000.000.000.006.13

6.13 mi, 54:53, 8:57 pace

Back home after two days of driving and just over a week away.  Fun visit up north to see family.

Run felt long this morning, but ran into Joe and ran with him for a bit which helped.

Skechers Go Run Miles: 6.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.320.000.000.000.000.000.004.32

4.32 miles, 37:53, 8:46 pace

Where does the time go?  I've been running, although last week was sparse while traveling on vacation.  Ran today and yesterday, as well as two days last week.

Hot, low 80's and sticky but felt like I got a little in at just over 4 miles. Time to get back on track!

Despite the hot and humidness, still a beautiful morning to run.

Pure Flow (green) Miles: 4.32
Comments
From jtshad on Thu, Jul 10, 2014 at 08:02:26 from 141.221.191.225

Good to see you here again! Sounds like life is busy and fun. Keep it up.

From Mark on Fri, Jul 25, 2014 at 07:38:28 from 96.252.190.179

Thanks Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.180.000.000.000.000.000.007.18

7.18 mi, 1:04:52, 9:02 pace

Getting back into routine.  Around the neighborhood, out past golf course to Trinity Blvd and then back home.  Very slight breeze to cut the heat, so not bad at all.

Skechers Go Run Miles: 7.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.030.000.000.000.000.000.0013.03

13.03 mi, 2:05:59, 9:40 avg

Met Joe at Longleaf just after 5:30 and set out at an easy pace.  My hip flexor had been bothering me slightly this past week but felt good at first, but after a few miles it felt like I just couldn't move my legs that fast and stayed in the 9:00s. 

Just inside Starkey park I told Joe to go ahead.  I walked a bit, then ran, so run-walked the 7th mile to the parking area.  Waited there a bit and thought about getting a ride home, but the run-walking felt ok.

So, managed to make the run back and then run a little farther to make 13.  Stretched a few times and feel ok.  I've been skipping too many core exercise routines and I think it's starting to catch up on me.  Being out a little too late last night didn't help either!

Pure Flow (green) Miles: 13.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.290.000.000.000.000.000.008.29

7.28 mi, 1:04:31, 8:51 avg

Hot and sticky morning run, felt a bit draggy for the first couple of miles, then it was ok.  Neighborhood route with a trip down through the c-shaped gate first before going to Trinity Blvd.

PM - 1.01 mi, 9:30, 9:26 avg

Quick evening run with the boys.

Skechers Go Run Miles: 7.28Pure Flow (green) Miles: 1.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.041.000.000.000.000.000.007.04

7.04 mi, 56:11, 7:58 avg

Ran with the Striders at the Y.  Plan was to just survive between the humidity and the not so great hip flexor.  But, both of those things became non-issues after the first mile.  Had a pretty good run with one of the miles at 7:11.

Skechers Go Run Miles: 7.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.220.000.000.000.000.000.006.22

6.22 mi, 53:36, 8:37 avg

Ran in the neighborhood, aout 6:45am start.  Slighlty cooler than yesterday (still fairly high heat index).  Nice skies and clouds to look at.  Listened to music a little bit before it died on me.

Pure Flow (green) Miles: 6.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.340.000.000.000.000.000.005.34

5.34 mi, 44:55, 8:25 avg

Treadmill run, Ft. Worth downtown Hilton.

Struggled a bit for a while but finished strong.

Pure Flow (green) Miles: 5.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.071.000.000.000.000.000.006.07

6.07 mi, 51:09, 8:25 avg

Neighborhood run, not too hot this morning, hint of cool (if you use your imagination).  Felt a bit tired for a while but picked up the last mile to  7:06

Skechers Go Run Miles: 6.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.030.000.000.000.000.000.0018.03

18.03 mi, 2:35:15, 8:36 avg

Started from Longleaf at 5:30, but without my usual group.  Ran to Diane's house and met up with the others, did 10 miles with them into Starkey and back and then ran to Longleaf by myself with a little extra to get to 18.  Last two miles about 7:40 pace.  Much better run than last weekend!

Sat with Keith, Victoria, Jammie, and Jorge after the run for a quick cup of coffee.

Pure Flow (green) Miles: 18.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.310.000.000.000.000.000.007.31

7.31 mi, 1:02:28, 8:32 avg

Simple run in the neighborhood and about a mile on the Trinity Blvd grassy shoulder.  Much better feeling than the runs at the end of last week when I was getting a very run down feeling about 5  or 6 miles in.  Felt good throughought the run today.

Weather - hot and humid, less wash to do, no shirts.

Pure Flow (green) Miles: 7.31
Comments
From JimF on Mon, Jul 21, 2014 at 08:32:46 from 98.222.218.178

Nice job staying consistent in the hot/humid summer days.

From Mark on Fri, Jul 25, 2014 at 07:36:22 from 96.252.190.179

Thanks Jim! Hoping the hot weather runs will pay off when fall comes around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.320.001.800.000.000.000.008.12

8.12 mi, 1:03:28, 7:48 avg

Ran at the Y with the Striders.  Did three tempo intervals, about 0.62 each, first attempt in a while.  Second one felt really good but third one was slowed down by traffic and speed bumps but good feeling effort.

Weather was noticeably cooler and/or I'm getting used to it.   Must have been below 75 degrees, that's when I notice it the most.

Skechers Go Run Miles: 8.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.130.000.000.000.000.000.009.13

9.13 mi, 1:17:29, 8:29 avg

Slightly extended neighborhood run with a short out and back on the grass along Trinity Blvd.  Started out feeling coolish.  Pretty good run overall.

Pure Flow (green) Miles: 9.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.133.000.000.000.000.000.009.13

9.13 mi, 1:13:04, 8:00 avg

5:30 am run at Longleaf with the Striders.  First 6 miles were mostly easy, then did last three at 7:24, 7:17, 7:06

Extra hot and sticky this morning.  Had ideas of doing more of a tempo run but ended up modifying for conditions.  Great morning sky on return trip.

Skechers Go Run Miles: 9.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.040.000.000.000.000.000.008.04

8.04 mi, 1:07:16, 8:21 avg

Loop through neighborhood, over past golf course to Trinity Blvd and back.  Hot and humid but had a pretty good pace and felt reasonably good.  A perfectly ok run to have.

Looks like I made my goal of hitting 40 miles by Friday also!

Pure Flow (green) Miles: 8.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.530.000.000.000.000.000.0014.53

14.53 mi, 2:08:10, 8:49 avg

Went up to Brooksville with Renee and Cynthia.  Temps were just a little cooler there and most of the course is shaded.  Took it easy until the last few miles.

The last section is around a small lake, Renee skipped that so she could run down the road to where our cooler was.  I finished the usual course then ran to where Renee was supposed to be and eventually saw her.  I had never run that way before and there were a few pretty big hills.  I kept going to the cooler, grabbed a cold water then headed back to the parking lot.  Ended up with about a mile and a half more than I had planned.

It was a nice change of scenery, I think the last time here was in April.

Skechers Go Run Miles: 14.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.720.000.000.000.000.000.0010.72

10.72 mi,  , 8:22 avg

Met Joe at Longleaf at 6:25.  Didn't see Jason or Beka who were probably going to be there so we started out a bit after 6:30. Ran into Jason who was finishing up his first half, so we headed back and then out again.

Joe turned around at 4 miles, then Jason, Brian and I ran into the park a bit before turning around.

Felt like I was going faster than we really were but kept a slightly quicker pace than yesterday.   Legs were a little tired starting out after yesterday's hills but ended up feeling great at the end.

 

Pure Flow (green) Miles: 10.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.100.000.000.000.000.000.007.10

7.1 mi, 58:55, 8:17 avg

Ran at the Y with the Striders.  Over 81 degrees at the start.  Heard some thunder when I first woke and secretly wished it would be too much to run in but it was a very small system and quickly passed.  Very muggy and felt sluggish at first.  Ran with Michelle H. for the second half which helped a lot and ended up feeling pretty good the last few miles.

Skechers Go Run Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.040.000.000.000.000.000.009.04

9.04 mi, 1:17:42, 8:35 avg

Did a loop around the neighborhood, then out past the golf course and a bit out and back on Trinity Blvd.  Reasonable weather although I started a little later than ideal.

Pure Flow (green) Miles: 9.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.080.000.000.000.000.000.0010.08

10.08 mi, 1:22:53, 8:13

Ran at Longleaf with the Striders at 5:30.

Easy paced start until about 3 miles.  No tempo run but progressed a little bit faster and did two of the miles at 7:11.  But most of the miles felt faster than they really were.  It was nicer this morning, maybe down to 74 or 75.

I saw Joe M. this morning who helped me out last night, made sure to thank him for my help. He's the service manager for a local HVAC company, Ierna's.  Made sure I was taken care of when I put in a service call last night about 9:00.  AC went out, condenser unit wasn't turning out, turned out it was a blown capacitor, and was a quick fix.  Big relief to get the AC back on so quickly without having a huge repair bill.

Skechers Go Run Miles: 10.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.280.000.000.000.000.000.007.28

7.28 mi, 1:03:14, 8:41 avg

Standard run in the neighborhood, out and back to golf course as well with stop at the water fountain.  Left ankle was rolled slightly earlier this week, can't remember when but it feels stiff at first and then gets better.

Temps were really nice again this morning.

Pearl Izumi II Miles: 7.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
25.260.000.000.000.000.000.0025.26

25.26 mi, 3:51:38 , 9:10 avg

5:00 am start from my house then met Joe at the back gate just before 5:10.  Continued on to Diane's house where we met up with the group including Jamie (and her triumphant return to running after a short hiatus), Cynthia and Renee.  Stayed on an easy pace to the shelter in Starkey Park. 

Jamie was heading back, only doing 8, so Joe and I went with her back to Diane's house.  Headed back out toward Starkey and ran into Cynthia, Renee and Diane, then ran back to Diane's house.  Filled up my drink bottles one more time and headed back towards the house.  Took the long way home and overshot a little to get over 25 miles.

It wasn't easy but it was a good stepping stone to get ready for 46 miles at the end of August.

Pearl Izumi II Miles: 25.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.580.000.000.000.000.000.006.58

6.58 mi, 58:13 , 8:50 avg

Decent run this morning, easyish pace mostly throughout.  Weather decent, not bad for pre-rain which is usually more muggy feeling.  Could hear some thunder in the distance but didn't come close until after the rain.

Neighborhood route and out past golf course then back home.

Three separate groups of Sandhill cranes by the bridge, each group spread out about a 100 yds from each other having a squawking contest.

Pure Flow (green) Miles: 6.58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.370.000.000.000.000.000.007.37

7.37 mi, 59:20, 8:03 avg

Ran at the Y with the Striders, no intervals but did a pretty good pace most of the way through.  A bit warm this morning.

Skechers Go Run Miles: 7.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.330.000.000.000.000.000.003.33

3.33 mi, 30:48, 9:15 avg

Ran along the water in Santa Barbara.  Didn't get in until 1:15 but fortunately didn't have to start that early.   Was pretty cool out, low 60's and very pleasant.

Pearl Izumi II Miles: 3.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.000.000.000.000.003.50

3.5 mi, 32:22, 9:15 avg

Day two in Santa Barbara.  Same route as yesterday but a little bit farther.  Went to the end of the beach paved trail and onto a dirt path for a bit.  I couldn't get my garmin to get past the start page so I ran the same route and I think it was about the same pace.

Pearl Izumi II Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.580.000.000.000.000.000.006.58

6.58 mi, 59:46, 9:05 avg

Garmin was down once again so I ran the same route as last Monday and just brought a stop watch for the time.  No music again either, that was broken also.  Weather was good though.  Pre-rain humidity but a slight breeze, almost didn't feel like summer.

Skechers Go Run Miles: 6.58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.200.000.000.000.000.000.007.20

7.2, 58:49, 8:09 avg

Ran at the Y with the Striders.  Arrived just as everyone else was starting so played catch up during the run.  Picked it up the last three miles.  Ankle started bothering me a little bit toward the end of the run.

Coolish (not really cool, but not sweltering either), humid and a little damp

Pure Flow (green) Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.180.000.000.000.000.000.006.18

6.18 mi, 53:51, 8:43 avg

Ran around the nbhd loop, out to golf course water and a little beyond, then reverse route home.  Started out at what felt like a shuffle averaging 10:11 for the first mile, but last three miles were much faster.  Typical humid and warmer this morning than yesterday (also because I started later!)

Pearl Izumi II Miles: 6.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.100.000.000.000.000.000.008.10

8.1 mi, 1:12:13, 8:55 avg

Ran at Longleaf w the Striders group, specifically with Joe.  Told him I needed to start slow it keep it pretty easy while ankle gets better so he stuck with me and we did just that.  Warmish 80 degrees at the start, after about 3 miles it cooled a little and there was about 15 minutes of very light rain which felt good.

People stuck around a little bit longer as this is the last Thursday for a while when people don't have to rush off to get kids ready for school.

Pure Flow (green) Miles: 8.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.250.000.000.000.000.000.003.25

3.25 mi, 28:04, 8:38 avg

Short and quick run - by quick I mean I was pretty efficient in getting out the door, doing the run and getting in the shower.  Ran out to the fountain and back.  Pre-rain clouds and some thunder grumbling but it wasn't oppressive at all, kind of nice out.

Skechers Go Run Miles: 3.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.120.000.000.000.000.000.0020.12

20.12 mi, 2:26:50, 8:47 avg

5:30ish start at Longleaf by myself (although lots of other people starting just before me).  Ran into group of Dixie, Jammie, Jorge, and Victoria just leaving from Diane's house, so turned around and ran with them to the park.  Stopped at the shelter briefly then headed out farther into the park.  Turned around with Diane and then ran with her and Beka back to Diane's house.  Refueled there and headed back to Longleaf with a little extra down and back Towne Ave to get over 20 miles.

Felt pretty good overall, first mile was 10 something, then 9:10, then the rest mostly around or in the 8:30's

With 76 degree start temperature and some cloud cover once it got light out, pretty good conditions for running.

Joined the group at Havana Dreamers for a coffee before heading home.

Pearl Izumi II Miles: 20.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.050.000.000.000.000.000.0010.05

10.05 mi, 1:31:07, 9:04 avg

Ran w Renee and Cynthia on the Upper Tampa Bay trail.  This was a tired legs run for me but definitely needed it.  Haven't been out on this trail for a long time.  Nice with lots of shade and good water stops.  Started out slow, then mostly just under 9 for the rest of the miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.510.001.000.000.000.000.007.51

7.51 mi, 1:01:11, 8:09 avg

Ran at the Y with the Striders.  Ran first couple miles with Joe and Michelle, then mostly by myself.  Picked it put for the 4th mile, runing 6:51 which felt pretty good despite 80 degrees and humid.  Felt pretty good overall.

Skechers Go Run Miles: 7.51
Comments
From jtshad on Wed, Aug 20, 2014 at 07:28:26 from 141.221.191.225

Nice run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.050.000.000.000.000.000.003.05

3.05 mi, 26:31, 8:47 avg

Just a short run around the neighborhood block this morning, late start again and needed to drop off a book at the bus stop for Thomas.

Hopefully some more tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.740.000.000.000.000.000.006.74

6.74 mi, 58:00, 8:36 avg

Run around the neighborhoods and past the golf course.  Yes, a bit warm out again this morning.  Beautiful in a Florida summer morning way.

I wore old ghosts again which I had retired a while ago but are feeling good these days vs running in just light shoes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.140.000.000.000.000.000.008.14

8.14 mi, 1:17:01, 9:27 avg

I ran with Joe this morning starting at 6:00 and meeting him along the way.  When we reached the water fountain at 3.1 miles I was thinking about how easy the run felt and then I realized the average pace to that point was 10:01.  The remaining miles were a little bit faster but still at a very relaxed pace. 

This morning felt a lot cooler and less humid than the past few mornings.

Pearl Izumi II Miles: 8.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.200.000.000.000.000.000.0012.20

12.2, 1:44:27, 8:33 avg

Ran from Coachman Park in Clearwater with the Striders group.  Started at 6:00 am, still dark but was already kind of warm.  Got cooler slightly as it got light out with a nice breeze starting.  Ran across the Clearwater bridge, over the Sand Key bridge and about a mile past S K park, then turned back around.  Made it to 10 miles after crossing Clearwater bridge.  Headed back one mile to run across the bridge again then down the helix back to the parking area, then spent some time socializing with the other runners.

I wore new Asics Nimbus which I bought last night.  $89 for the Nimbus-15 vs $149 for the Nimbus-16, so $89 made sense to me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.750.000.000.000.000.000.003.75

3.77, 33:31, 8:53 avg

Quick morning run in the neighborhood.  Getting back into the back to school routine.

 

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

6.31 mi, 56:39, 8:58 avg

Ran at the Y with the Striders. 5:30 start, a few degrees cooler this morning than yesterday.  Stuck with Joe for the run and talked about this Saturday's race.  I somehow rubbed off on him and got him to sign up for 46 miles.  He can definitely do it, he's a mentally tough runner.

Pure Flow (green) Miles: 6.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.690.000.000.000.000.000.003.69

3.69 mi, 31:08, 8:26 avg

Abbreviated run in the neighborhood.   Basically out and back to the golf course water fountain and just a little bit past.  Was in the low 70's, teaser hint of fall.

Pearl Izumi II Miles: 3.69
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.430.000.000.000.000.000.005.43

5.43 mi, 49:42, 9:09 avg

Ran at Longleaf with Joe during the 5:30 Striders run.  Kept it easy and cut it slightly short so I could get back home early enough.  Nice morning out again - although the mesquitoes were kind of thick after the run was over.

Race: Pinellas Trail Challenge (46 Miles) 09:54:30, Place overall: 13, Place in age division: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
46.260.000.000.000.000.000.0046.26

Pinellas Trail Challenge

46.26 miles, 9:54:30, 12:51 avg pace

The name of this race had new meaning after I finished it.  The challenge is to run the entire length of the Pinellas Trail - a seemingly innocent looking rails-to-trails bike/running path which starts in downtown St. Petersburg and finishes in John Chestnut park in Palm Harbor.  I've running many sections of this trail.

Last year only about 14 people participated for its first year.  This year they had over 70 people sign up, 58 starters and 39 finishers.  Course time limit of 13 hours and a 6:30 start.  I talked my friend Joe into giving it a try.  Although he'd never run this distance before, he's done well in marathons and is also very mentally tough.  I did however underestimate the severity of the heat and humidity.  I had reasoned that since I've run the Key 50 mile ultra in May one year and last year did the Western States 100 where it reached up to 100 degrees that this wouldn't be so bad, because it's mainly flat and "only" 46 miles.

Miles 0-9

These miles were great, especially for Joe.  For some reason my legs felt tired the first mile (slightly uphill the whole way but not by much).  I told him we would take a walk break for 1 minute each mile, do that as long as we could until we had to take more walk breaks.  He loved that idea.  So, things went exactly as planned.  We reached the first aid station at 8 miles.  Getting a little bit hot but the pace seemed reasonable.  First two miles were just under 11:00, followed by a bunch right about 10:00, then 11:00 for mile 8 which included the aid station, followed by 9:21 just after.

Miles 10-16

My dead legs feeling had gone away.  Next two miles were under 10:00.  Things started to change about mile 12.  It was getting hotter and I had a new problem - hip flexors were bothering me.  Maybe a combo of the slower pace and more bridges than I had expected.  Maybe 6 or 7 so far.  About mile 13 I realized that 10:00 was too ambitious for today and we should go with closer to 11:00.  So the next few miles were 10:50 to 11:20 range.

Miles 17-21

Miles were getting slower now.  At mile 19 Joe wanted me to go ahead.  I told him we'd at least go to mile 20 together.  When we got to 20 he told me to go ahead.  I felt pretty good through mile 21 and reached the next aid station where they had our drop bags.  Refilled my bottles there and had an ice pop.  I looked in my drop bag, thought about putting on more sunscreen and taking a muscle milk but decided to just go.

Miles 22-27

Miles got even slower but things weren't too bad.  At almost mile 25 I stopped in a small store on the trail called the Dunedin Boxcar and bought a bottle of water and a cola (Blue Sky natural soda).  The store guy asked if I was running today, yes 46 miles, the whole trail.  He gave me a cup of ice for the soda, I dumped the bottled water into my water bottle and went on my way.  Just after leaving the Boxcar, I ran into Didi (Joe's wife).  He had already texted her that we had slowed down and that I had gone ahead.  She had some ice and a cold towel and I took a handful of peanuts which tasted very dry which worried me a little.  I had slurped down the cola already and still had the ice cup, so I poured a muscle milk over it.   I thanked Didi and then headed out again, but at a walk.  With the stop, mile 26 was about 18 minutes, the next mile was 17 minutes.  It felt like I'd never run again for the rest of the race.

Miles 28-36

After I finished the muscle milk a guy came up behind me, asked how I was doing - hot and tired.  He said he had started out too fast, had a rough patch and was better now.  Just up ahead he said his friend had an unofficial aid stop with water, ice, beer, and pork sandwiches (it did not sound odd to me at all).  He also invited me to run with him sometime  - they meet on Wednesday nights at the Tarpon Tavern, he also knew some people from my group as well.  Next, from behind comes Oliver.  I've seen Oliver at a lot of races - (he's a very tall fit guy and a dead ringer for Yul Brynner as pharoah in the Ten Commandments movie).  This was his first ultra and he had a goal pace of 12:00 and seemed to be right on track.

Finally I started running again after a good two miles of pretty much not running.  Actually, these were short bouts of running.  Go as far as I could without my heart rate shooting up too high (I was not wearing a heart rate monitor but I could hear the pulse in my ears telling me to slow down).  I ran into Joe's brother Tony, said hi to him and told him Joe was maybe 10 minutes back.  Went over the last pedestrian bridge for the trail and then saw Didi again, grabbed some more ice, thanked her and went on.

There were several miles of mainly open trail and almost no cloud cover.  At one point I saw shade from a cloud up ahead but it kept on moving, just staying out of reach.

As I got near Wall Springs Park, there were two women and two little girls with an impromptu aid station - ice, water, ice pops and a chair with a shade umbrella.  I sat for maybe a minute while they filled up my bottles with water and ice.  Got going again with two nice cold bottles against me.  Still felt like a long way to go to get to the Tarpon Tavern at mile 36.  Stuck for a little bit at the traffic light crossign Klosterman, but once I did was feeling closer - at least no longer impossible far.

At about mile 35 another couple had a small aid station.  They had fruit, so I at a slice of pineapple which had never tasted so good as this one.  They asked how I was doing and if I knew who the president was - I really had to think about the answer and pretended that I was joking when I told them I almost said Bush.

And then finally, the Tarpon Tavern aid station, just past mile 36, only ten miles left to go.

Joe was there, he had dropped out at mile 29, had eaten lunch and had a beer at the Tavern and was in great spirits.  I apologized for dragging him into this but he was ok and having a good time now.

Miles 37-46

I left the Tavern and continued heading north, looking forward to when the trail turned to the east in just a little while.  It felt like there was a small rock in my shoe so I stopped at a bench and sat down to check it out.  Right calf charlie-horsed on me and I actually screamed a bit and then waited for it to go away.  At that point a young lady (later found out her name was Tracy) who was just behind me at the aid station went ahead of me.  I followed her for a bit but then she disappeared.  Like all the other runners (and volunteers) she was very friendly and encouraging.

The trail went under US 19, then headed south a bit, and then east again.  I was not looking forward to the stretch on Tarpon Ave with its rolling hills (which although somewhat small would feel like mountains).  But soon I saw Joe again and Didi- more water, ice, gatorade and encouragement.  As I was moving again I saw a green pickup truck which beeped and then pulled over.  It was my long time friend Dixie.   He knew I was running today and wanted to find me.  He had driven to the finish line, asked about me and was told I had made it through mile 36.  He ran with me just a bit and pointed to the hill up ahead and told me the downhill would feel easier and when I turned onto East Lake Road there would be shade.  It felt like a blessing of sorts.  Shade did not come right away but it did eventually.

I also stopped again at someone's SUV and took a banana from them along with some more ice, one last top off.  It was another couple of volunteers who were hopping from place to place to help out the runners on the course.  I talked to them after the race and thanked them and found out I kind of knew them.  Had seen them at other races - the guy is usually about 10 minutes ahead of me at half marathons - super awesome people who know how to give back.

6 miles left, 5 miles left, 4 miles left...  These miles felt like I was getting closer but still too far away to feel almost done.

Joe intercepted me a few more times but I was pretty well stocked up and hydrated.  The last two miles there was some cloud cover with a storm not too far away.

And then finally I saw the brown and white sign with the words "TRAIL ENDS"

That was it, I had made it (although still about 3/4 of a mile into the park to get to the finish line).

It was great to hang out with the other runners, volunteers and friends.  Saw a few more people finish.  As I was leaving later, saw a few more people making their way down East Lake, on their way to finishing their races.

Comments
From jtshad on Tue, Sep 02, 2014 at 13:33:54 from 141.221.191.225

Congratuations on your perseverance and fortitude to get this one done. Sounds like quite an adventure!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.260.000.000.000.000.000.003.26

3.26 mi, 29:41, 9:06 avg

Easy short run, out and back to the water fountain.  First leg trials after Saturday's race.  Was thinking about running yesterday but decided on one more day off.

Skechers Go Run Miles: 3.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.040.000.000.000.000.000.005.04

5.04 mi, 44:24, 8:48 avg

A little bit longer than yesterday and felt great.  Run in the neighborhood and out and back to golf course water fountain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.220.000.000.000.000.000.006.22

6.22 mi, 54:33, 8:45 avg

Ran in the neighborhood, pleasant morning, pace felt good.

Skechers Go Run Miles: 6.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

13 mi, 1:53:37, 8:44 avg

Ran in Starkey Park, arriving at 6:30 and waited for the gates to open shortly after that.  Met up with the Keith, Dixie, Jammie, Greg, Jorge, Victoria group although mainly ran with Dixie out to the 4 mile point.  Continued on by myself to where the park's bike trail ends and meets up with the Suncoast trail and turned around there.  Pace was a bit slower, then about mile 10 it felt easier and I sped up slightly, felt like something just turned on.  Cloud cover stayed which kept the run pleasant. 

Can't believe how different it was one week ago running 46 miles in much warmer weather.  Now getting early September fall teasers.

Nimbus15 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.550.000.000.000.000.000.004.55

4.55 miles, 42:44, 9:23 avg

I just couldn't get my legs going this morning so decided to not try and just go with whatever.  There was a little bit of a speed up for the last half mile at least.  Ran in the nbhd and out and back to the golf course.  Weather was amazing.

Pearl Izumi II Miles: 4.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.550.000.000.000.000.000.006.55

6.55 miles, 55:03, 8:24 avg

Ran at the Y with the Striders, starting time 5:30.  Smaller sized group this Tuesday, decent weather.  I felt faster and lighter today with the pace feeling easier than yesterday's pace.

Nimbus15 Miles: 6.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.220.000.000.000.000.000.005.22

5.22, 45:57, 8:47 avg

Run in the neighborhood.  Coolest morning so far with a nice full moon to start with.

Pearl Izumi II Miles: 5.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.260.000.000.000.000.000.007.26

7.26 mi, 1:01:1 , 8:26 avg

Ran at 5:30 with the Striders at Longleaf.   Ran a bit with Joe but I was kind of dragging at first so let him go.  Last two miles were in the 7:40's but it felt harder than it should have.  Overall it was a pretty good run.

Nimbus15 Miles: 7.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.130.000.000.000.000.000.004.13

4.13, 36:38, 8:52 avg

Squeezed in a little bit of a run between being slow to get out of bed but still having to get ready by the same time.  Run was good, weather was good, but still feeling like I've slowed down a lot recently.

Pure Flow (green) Miles: 4.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.211.000.000.000.000.000.0015.21

15.21 mi, 2:23:35, 9:26 average

Ran with Joe from Longleaf at 5:15.  Started out nice and easy but kind of felt like I was dragging and the pace did not get much faster or easier.  Ran into the park, stopped briefly, then a little bit farther (to Neptune) before turning around.  When we got back to Starkey Blvd I told Joe to go ahead so he could pick it up.  I stayed on a slower pace, then got a little faster with three miles left and finally down to 7:17 for the last mile.

The weather was very nice, on the verge of being cool but not quite there yet.  I was wearing a hat and it kept on feeling loose, so I tightened it then the tightening strap thing broke.  It was a good hat, from Croom Zoom race in 2012, my first ultramarathon, a 50K trail run.

Had coffee with friends and sat for a bit after the run.

Nimbus15 Miles: 15.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.031.000.000.000.000.000.0013.03

13.03 mi, 1:58:24, 9:05 avg

5:45 start from Longleaf with Joe, Cynthia, and Renee.  Joe and Renee were bonuses since Joe ran yesterday but decided to run again and Renee was planning on running yesterday but missed it.  We talked about 10-13 mile range.  Ran to Starkey Park and a couple miles into it before turning around.  I was dragging again at the start and whenever everyone else went faster I felt like I couldn't do it but soon after it would feel easier.  Last mile at 7:31.

Still not the fastest run but a big difference from yesterday.

 

Pearl Izumi II Miles: 13.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.750.000.000.000.000.000.007.75

7.75 mi, 1:02:44, 8:05 avg

Ran with the Striders at the Y.  A few degrees warmer this morning so I decided I'd postpone any type of interval work.  I did pick it up after three miles to end up with a pretty good average pace and lots and lots of sweat.

Skechers Go Run Miles: 7.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.600.000.000.000.000.000.003.60

3.6 mi, 33:50, 9:24 avg

I had trouble getting up early, then it started getting dark and then the rain started, coming down in buckets.  I contemplated "doing the run later" which sometimes translates into not doing the run at all.  I decided that wasn't going to happen.  I did a thorough warm up inside the house doing sets of jumping jacks, pull-ups, push-ups and running up and down the stairs.

Rain slowed down just a little so I darted outside. Street and sidewalks were shallow rivers but it was fun puddle jumping.  I wore a hat and older shoes which are going to be wet now for a couple of days.  Somehow wearing a hat seems to make it all ok no matter how badly the rain is pouring down.

So, maybe more later but I least I got this run in.

Oh, and my procrastination paid off.  Jenny called me and said Thomas had called her asking for a dry shirt but she was already at work, so I was able to drop off some dry stuff for him on my way into work.

 

(old glycerins which I had reitred from the shoe manager having achieved a respectable well over 500 miles on them)

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, 1:04:23, 8:27 avg

Ran in the neighborhood, slightly late start but weather is cooling now at least.  Legs very heavy feeling until I stopped briefly for a drink of water then seemed to be ok for the rest of the run.  Determined to do at least 5, glad to get in over 7 and happy I wasnt sloshing through deep puddles today (although it was kinda fun doing that yesterday).

Nimbus15 Miles: 7.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.470.000.000.000.000.000.008.47

8.47 mi, 1:14:15, 8:46 avg

Actually got out of bed when planned (partially due to knowing I had to pick up Andy by about 8:10).  I felt pretty good at the start of the run although the first two miles were kind of slow (9:50 and 9:20).  Third mile was almost not slow, then the remainder of the miles felt easier and were a bit faster.

The 8 miles seemed to go by quicker than some 5 or 6 mile runs.  Cooler heading into fall and staying darker longer.  Good run overall.

Pearl Izumi II Miles: 8.47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.180.000.000.000.000.000.0012.18

12.18 mi, 1:55:44, 9:30 avg

Starkey park on and off road adventure.  Decided to do some trail miles.  I made it about 1.5 miles in before getting to a very large and deeper than usual puddle blocking the trail.  I had newish non-trail shoes on and didn't want to ruin them, so I decided to turn back and cut over to the bike trail.  Before I made it this far I ran into a large spider web which I had mistaken for a cloud of gnats.  Stopped for a bit to de-web me and make sure the spider wasn't on me.

I next failed on a few attempts to short cut to the bike trail - I kept on running into dead ends or water blocked sections (I later saw on the map I came really close to making it).

Finally back tracked almost to parking lot, and then got onto the bike trail where I did about 8 more miles of uneventful running. (although a bit slower than I wanted).

Nimbus15 Miles: 12.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.410.000.000.000.000.000.004.41

4.41 mi, 39:22, 8:55 avg

Shortish easy run in the neighborhood before getting the kids going.  Did a couple of strides at the end to try and ease back into some faster stuff here and there.

Nimbus15 Miles: 4.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.180.001.500.000.000.000.007.68

7.68 mi, 59:29, 7:45 avg

Nice and cool(er) this morning, low 70's.  Ran at the Y and felt a little bit faster from the start.  Incorporated 3 intervals around .5 to .6 each.  I think this is first run under 8:00 avg in a while.

Pure Flow (green) Miles: 7.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.220.000.000.000.000.000.005.22

5.22 mi, 45:21, 8:41 avg

Neighborhood run.  Getting up just a little bit earlier so was able to get over 5 miles.  Cooler temperatures again this morning, nice.

Nimbus15 Miles: 5.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.280.004.000.000.000.000.008.28

8.28 mi, 1:04:42, 7:48 avg

5:30 run at Longleaf with the Striders.  Easy paced warm up until the water stop (3.1 miles), then did 4 mile tempo run with splits: 6:56, 6:57, 6:57, 6:48

Goal was to get under 7:00 for the tempo miles, which I did but it was very hard, but I did do it.  Probably would not have if I didn't set a goal this time.  Good to know I can still go faster when I want to but also shows I'm a bit off from where I was.  Time to fix that.

Weatherwise, it was wonderful.  Talked to several friends after the run.  I think I could try to hang on with them next time and it should hopefully be easier.

Skechers Go Run Miles: 8.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.050.000.000.000.000.000.006.05

6.05 mi, 52:48, 8:43 avg

Nbhd run, great weather again today.  Woke up the boys before I ran so I didn't have to rush back quite as quick so I started just a little bit later.  Still battling sluggish starts, but I do get warmed up eventually so guess I shouldn't try and battle it.

Pearl Izumi II Miles: 6.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.530.000.000.000.000.000.0018.53

18.53 mi, 2:41:50, 8:43 avg

Started out at Longleaf a bit after 6:00.  Was supposed to meet Joe at 6:00 but he was running late.  I did however see Jamie and the group she was running with, so ran with them for a bit (to Diane's and then back to Starkey Blvd).

Ran to the park, visited briefly with the group hanging out at the shelter and then back to Longleaf.

After the first 7 miles I  was at a 9:10 average.  The rest of the miles were faster and ended up with 8:43 average with 2 of the last miles in the 7:30's.

Weather was good, but a little warmer than yesterday but overcast kept the sun off of me.

Nimbus15 Miles: 18.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.140.000.000.000.000.000.008.14

8.14 mi, 1:10:38, 8:40 avg

Run in nbhd and golf course.  3/4 of the way through the run I rolled my ankle pretty badly, stopped and yelled for a second, walked a bit then started running back slowly again.  Maybe it will hurt later but at least it didn't feel bad at the time - then I would have really been in trouble.  Hopefully just a close call.

Other than the scare it was a prett decent Monday morning run.

Pure Flow (green) Miles: 8.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.630.002.500.000.000.000.008.13

8.13 mi, 1:08:05, 8:22 avg

Ran at the Y with the Striders.  Did sorta random intervals, most of the 1/4 mile at various paces between 5:54 and 6:54.  Humidity was way up this morning, on the verge of rain and there were several huge puddles which in a couple of places compeltely blocked the road and in some other places forced us onto the sidewalks.

Pearl Izumi II Miles: 8.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.080.000.000.000.000.000.008.08

8.08 mi, 1:11:14, 8:48 avg

Pretty good run in the neighborhood, almost really good except I had to stop briefly when my left hammie tightened up, which has never happened to me before.  After that happened, slowed down a little and concentrated on running relaxed and it seemed to get better.  Humid but a little cooler than yesterday w a slight breeze.  Did the nbhd loop and out and back past the golf course.

Nimbus15 Miles: 8.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.200.000.000.000.000.000.008.20

8.2 mi, 1:12:02, 8:46 avg

Pleasant run in the neighborhood (two loops to start with) then out and back past the golf course and a side trip through another neighborhood whose gate happened to be open.  A couple twinges in the hamstring early on but then better behaved for the rest of the run.  Nice weather again.

Skechers Go Run Miles: 8.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.620.000.000.000.000.000.008.62

8.62 mi, 1:18:00, 9:03 avg

Out and back from my house to the Y.  One stop at golf course water fountain and stop at the Y to take a gel.  Not a good time of morning to be running since it was near the start time of the HS which is next to the Y.  Weather was very nice, though. 

Got beeped at one person (who later texted me to claim responsibility, lol), and saw another friend I hadn't seen in a while.

Nimbus15 Miles: 8.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.531.000.000.000.000.000.0016.53

16.53 mi, 02:20, 08:27 pace

Out and back run. Pleasant morning, saw a deer standing right next to the trail edge, didn't run away when she saw me. Also saw a rabbit which hopped away slowly when I came near. I did not see the big buck everyone was talking about and fortunately did not see the alligator that was out earlier this week. Some light sprinkling rain on the way back. Easy pace to start with and slowly got faster after the first 7 miles. Tried to do the last mile under 7:00 (without staring at the garmin the whole time), but wasn't quite there and was 7:05 instead

Nimbus15 Miles: 16.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.220.000.000.000.000.000.004.22

4.22 mi 00:38 08:56 pace

Easy paced run in the nbhd but not quite enough time to go as far as I wanted. Cooler weather nice.

Pearl Izumi II Miles: 4.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.810.000.000.000.000.000.007.81

7.81 mi 01:03 08:06 pace

At the Y with Striders.  Mixed speed work - 2x400m, then 2x1km , 1x800m, finally 2x400m. Last 400m felt good and was fastest.

Pure Flow (green) Miles: 7.81
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.600.000.000.000.000.000.006.60

6.6 mi, 58:41, 8:53 avg

Run in the neighborhood.  Almost got going by the time I wanted but at least I'm getting better.  Even more perfect running weather this morning than yesterday.

Nimbus15 Miles: 6.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.302.001.000.000.000.000.008.30

8.3 mi, 1:07:35, 8:09 avg

Longleaf with the Striders this morning at 5:30.  Great weather but I was feeling very sluggish for first three miles which were all slower than 9:00.

However, once I started the fourth mile my legs moved better and was able to hold and and even pick up the pace, with last 5 miles at 7:45, 7:45, 7:15, 7:15 and 6:44

Skechers Go Run Miles: 8.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.050.000.000.000.000.000.008.05

8.05 mi, 1:15:09, 9:20 avg

Ran in the nbhd with Joe.  Met about 5:45 - so success today at getting up on time to be done by 7:00.  Nice easy pace, gradually increasing from pretty slow to medium easy at the end.  Cool morning and bright moon but did have to dodge some banks of sprinklers.

Nimbus15 Miles: 8.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No run today - took Andy to his swim competition, and made a couple trips back and forth to make sure Thomas would get to see him compete.  It was great watching him and inspiring me to think about trying to swim.  He really improved a lot from day 1 to the end of the season.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

8.0, 1:11:20, 8:55 average

Easy paced run in the neighborhood.  Had a massage yesterday, first time in well over a year.  LMT noticed imbalances in my back.  I had been slacking on core and upper body and only recently started back doing a routine.

Run started out sluggish with ankles that quickly tightened up.  Got better after two miles and a lot better some time after 3 miles.  Garmin shut down at 6.38 miles but had a pretty good idea how far the run would be with the trip back so I guessed a little.

Nimbus15 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.551.000.600.000.000.000.008.15

8.15 mi, 1:03:15, 7:45 avg

Ran at the Y with the Striders.  Smaller crowd today, a bit warmer than recently and some lightning in the distance with threat of rain which never came.  9:00 first mile, next two miles faster.  Did one pick up of 0.6 miles without looking at pace to see what it would end up as (6:30 pace).  Last mile at 7:11.  For an 8 mile run it seemed to go by quicker.  It was nice to have the company even though I mainly ran alone (ran about a half mile or so with Michelle and Charley).

Remembered to stretch when I got home and followed up with a good dynamic psoas stretch also known as vacuuming the carpet and swiffering the tile.

Skechers Go Run Miles: 8.15
Race: PHSC 5K (3.11 Miles) 00:23:15, Place overall: 27, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.003.110.000.000.000.000.003.11

3.23 mi 00:23 07:12 pace

Ran with the boys at the race formerly known as PHCC 5K Run with the Quistas. I haven't been getting them out running since the summer, although Andy has just finished swim team so is in pretty decent shape. Plan was to let Thomas go at his own pace and I'd try and pace Andy for a PR.

We all stuck together for almost the first mile which ended up being about 7:15. Just before that Thomas calmly said "ok, I'm going to run my own pace now" and then he eased off the gas but didn't slow down too much and took no walk breaks.


I saw that the garmin and course markers weren't going to line up so knew I'd have to run faster than 7:30 to get 7:30. But, into the second mile we were pushing just under a 7:00 for a little bit when Andy asked to slow down. Backed it down a little bit to a 7:20. Seemed to cruise through the third mile, and then just past the mile 3 marker, Andy sped up and I let him go and I saw him cross the finish line. I was 5 seconds back.


We had seen Thomas out on the course not too far back from us, and pretty soon we could see him coming through the last parking lot. Saw him race through the finish chute side by side with a lady who later thanked him for the push at the end.
Andy - 23:11, me 23:16, Thomas 27:15. Both Andy and Thomas were about 4 minutes faster than last year.
It was a great time and I was thrilled to see the boys both do so well.  Bonus - they had nice trophies for age group prizes which the three of us all got.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.450.000.000.000.000.000.007.45

7.45 mi, 1:03:35, 8:31 avg

Ran at the Y with the Striders, mostly all easy paces.  Ran with Joe.  Very nice weather.

Skechers Go Run Miles: 7.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.070.000.000.000.000.000.006.07

6.07 mi, 00:54, 08:49 pace

Neighborhood run around the loop and out and back to golf course then out and back on Eveningwood.

Nimbus15 Miles: 6.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.290.003.001.000.000.000.009.29

9.29 mi, 01:14 ,07:56 pace

Attempted to do 4x1600m repeats (actually 1 mile since not on a track). Have not tried this for a long time. Schedule called for 6:30 pace which I thought sounded modest. Did the first two on pace but missed the last two.

Trouble getting my legs to turn over fast enough in the first place.  Although part of the problem is I have trouble running faster in the dark. Splits: 6:18, 6:29, 6:34, 6:38 Faster first one seemed to be a fluke. Weather was awesome again.

Skechers Go Run Miles: 9.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.120.000.000.000.000.000.004.12

4.12 mi ,00:37 ,09:03 pace

slept in a little bit, just had time for 4

Nimbus15 Miles: 4.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.214.001.000.000.000.000.0017.21

17.21 mi 02:25 08:25 pace

Enjoying each one of these fall days. Started with Jamie and Joe inside Starkey, after about 2 miles Cynthia joined us and we ran a few more together. I headed out farther. At 8 miles my average pace was 9:19, finished with an 8:25 pace due to last 7 miles under 7:30 including last mile at 6:37. Everything was going great until I tried to unlock my door but couldn't because the key fob battery died. Fortunately there was a Strider neighbor still in the parking lot, so she gave me a ride home then I biked back to the park (bonus: 7 miles biking)

Nimbus15 Miles: 17.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.490.000.000.000.000.000.003.49

3.49 mi, 00:32, 09:10 pace

Run around the nbhd after work. Partial make-up for missing run in the morning.

Nimbus15 Miles: 3.49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.530.000.000.000.000.000.007.53

7.53 mi, 01:02, 08:10 pace

Ran w the Striders at the Y, nothing fancy mainly just miles, first 3 were slower and last 4.5 were under 8:00

Nimbus15 Miles: 7.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.090.006.000.000.000.000.009.09

9.09 mi, 1:09:14, 7:36 avg

Tempo run and warm up/cool down.  Ran it in the neighborhood.  Goal pace was 7:03, managed the following splits:

6:56, 6:57, 6:56, 6:54, 6:45, 6:52

A little bit of struggling here and there but mostly I felt like I had the pace in control.  Beautiful running weather.

Skechers Go Run Miles: 9.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.270.000.000.000.000.000.008.27

8.27 mi, 1:08:53, 8:19 avg

Loop through neighborhood over to Trinity Oaks and then back.  First couple miles slower then the rest a bit faster.  Another great fall morning for a run.

Nimbus15 Miles: 8.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.050.000.000.000.000.000.007.05

7.05 mi, 00:58. 08:14 pace

Good run in the nbhd. More evenly paced than most runs, more great weather. Also, on the ball about getting up and moving and into work a little earlier to get home early enough for trick or treaters.

Pearl Izumi II Miles: 7.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.590.000.000.000.000.000.006.59

6.59 mi 01:02 09:27 pace

Ran with Cynthia, Joe, and Renee in the park. Warmer at first then it got cooler and windier. Nice ez pace today to get ready for tomorrow's half.

Nimbus15 Miles: 6.59
Race: Shipyard Half Marathon (13.11 Miles) 01:30:50, Place overall: 10, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.3013.140.000.000.000.000.0014.44

First time in what seems like forever trying anything fast.  I was not expecting a lot other than to try and get back into a mindset of being able to run this pace with a goal of trying to see if I could break 1:30.  Came pretty close to that goal and feel I was capable of doing it but lacked the confidence to push harder in the mid miles.

Weather was awesome and Jessica came with me and ran the 5K, so was cheering me on at the finish line.  It's a great two loop course through the "olf Florida" town of Ozona running near the water and through tree lined neighborhoods and a bit on the Pinellas trail.

Had a good solid first mile but was also my fastest mile at 6:42.  Started out with Ryan who was looking to run maybe a 7:00 pace or possibly also break 1:30 with me.  My last mile was second fastest at 6:45. I had caught up to my age group nemesis Dr. Cottrell at the 12 mile marker.  That sort of put the fear of being passed into him and he took off.  At first I wasn't going to go after him but eventually did speed up and finished last mile with a 6:45 (he really took off and came in over 30 seconds ahead of me).  And no one out kicked me at the end this year which was also good.

So, second place age group for me and 10th overall place.

Splits: 6:42, 6:55, 6:55, 6:57, 6:47, 7:00, 6:47, 6:53, 6:55, 7:15, 6:54, 7:00, 6:45, 0.11@5:47 pace

Skechers Go Run Miles: 14.44
Comments
From jtshad on Mon, Nov 03, 2014 at 15:45:02 from 141.221.191.225

Great race, nice strong effort! Go get the Dr. next time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.520.000.000.000.000.000.007.52

7.52 mi 01:00 07:59 pace

Ran at the Y with the Striders. Steady pick up but no intervals.  Pretty good run after Sunday's half.

Nimbus15 Miles: 7.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.580.000.000.000.000.000.005.58

5.58 mi ,00:48, 08:34 pace

Quick run in the nbhd. Cut it slightly short due to time.

Nimbus15 Miles: 5.58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.570.000.000.000.000.000.008.57

8.57 mi, 01:06, 07:39 pace

Longleaf w Striders. Easy warm up mile then the rest under 8:00, and one of them under 7:00. Three strides at the end. Cool weather and a little bit of daylight early, nice.

Skechers Go Run Miles: 8.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.410.000.000.000.000.000.006.41

6.41 mi, 00:54, 08:22 pace

Almost thought I would be rained on, but it was nice instead. Nbhd run, a little less than I had wanted but at least more than Wednesday's run. Felt pretty good.

Pearl Izumi II Miles: 6.41
Race: Little-Markou 5K (3.11 Miles) 00:19:16, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.920.000.003.140.000.000.006.06

3.14 mi 00:19:16, 06:08 pace

I had no idea I could still run this fast. Also remembered how hard 5K's are. 6th overall and 1st place Masters (good for $75). 6:12, 6:04, and 6:14 with last bit at 5:28 pace.

Nice cool conditions and easy one big loop course (although on the very long straightaways it can look endless). Started out under 6:00 then slowed a little and ran behind Ryan (who beat me last year), Melanie, and Jean (rhymes with Sean) - aka "the herd". Decided to pass them and figured I would actually be helping them out and could help pull them along. Turned the corner onto Trinity Blvd and somehow managed to speed up and hit 6:04, but after that mile my pace slowed quite a bit and I was in the 6:30's. I could hear the herd behind me breathing hard which helped me to gradually speed back up. I could tell I had a little bit of gap but not a ton. As I approached the three mile marker I turned off the music so I could hear better. It almost seemed like I was going to catch runner #5 but he was 12 seconds away. Jean was just 8 seconds back.


Although 10 seconds slower than last year, today felt like a big accomplishment as it was only my second race this year after taking a long break from running anything fast.

This was my biggest cash prize ever!!  Grand total of lifetime earnings are now up to $100

Skechers Go Run Miles: 6.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.240.000.000.000.000.000.005.24

5.24 mi, 00:47, 09:03 pace

Starkey offroad trails.

Ran with the Trinity Trail runners (Jenny's running group). Special run to support a fellow runner recently diagnosed and battling lung cancer. Nice morning out on the trails with coffee and snacks afterward.

Brooks Cascadia Miles: 5.24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.110.000.000.000.000.000.001.11

1.11 mi 00:10:15 09:14 pace

Ok, it wasn't really a fail. Started running but decided that my legs needed a day off after racing on Saturday and not taking Sunday off, decided to "listen to my body"

Nimbus15 Miles: 1.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.260.000.000.000.000.000.008.26

8.26 mi, 01:11 08:36 pace

Ran w the Striders at the Y, mainly with Joe, and a little bit on my own.

Ok, much better today than yesterday's fail.

Nimbus15 Miles: 8.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.650.000.006.000.000.000.009.65

9.65 mi ,01:15 07:43 pace

Run in the nbhd with 6 miles at tempo pace, splits were: 6:57, 6:59, 6:55, 6:58, 6:55, 6:44
Goal was 7:01 pace. It was a bit of a struggle and felt like I was just getting the job done, which is better than not doing it.

Pure Flow (green) Miles: 9.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.260.000.000.000.000.000.005.26

5.26 mi 00:45 08:35 pace

Simple run around nbhd and out and back to golf course water. Another great morning!

Nimbus15 Miles: 5.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.190.000.000.000.000.000.009.19

9.19 mi 01:17 08:23 pace

Home to Y and back, long way out, shorter way home.

Cool and overcast, perfect for running. Slightly later start but got the miles in. Used the fountain and took a gel at the Y then returned back home on a different route.

Pearl Izumi II Miles: 9.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.050.000.000.000.000.000.0020.05

20.05 mi02:58, 08:51 pace

Started with Joe, Jamie, Jamie, and a few others. Ran into the park and did an out and back with Joe and Cynthia. Legs were feeling unrecovered so I stopped a couple of times which helped, picked it up the last 4 miles and felt great at the end. Coffee with friends at Havana Dreamers after the run.

Nimbus15 Miles: 20.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.170.000.000.000.000.000.008.17

8.17 mi, 1:12:01, 8:49 avg

A good effort at getting out early enough to be finished by 7:00, but not quite getting in 9 miles.  I thought it would be cooler out so I was dressed a little too warm.  Ran in the nbhd, overall it was a good run.

Pearl Izumi II Miles: 8.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.060.000.000.000.000.000.009.06

9.06 mi,  1:17:58, 8:36 avg

Ran at the Y with the Striders.  Chilly out (mainly because of the wind), but fortunately I wore a hat which came in handy when the rain started (and thankfully did not last long).   Started out with Joe who took off on his tempo run after a 1 mile warmup.

Good run, and hopefully on track to get all the miles of each run this week.

Nimbus15 Miles: 9.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.310.001.004.000.000.000.009.31

9.31 mi, 1:13:27, 7:54 avg

A very tough run this morning.  It was the coldest day so far this year.  I had to do a lot of bargaining with myself to start and then get through this workout, but so worth it for the feeling of accomplishment.  I think I should have one run per week, challenging enough so that the thought of it scares me.  Getting back some speed and fortunately for the recent 5K have regained some confidence.

Goal was 5 x 1mile @ 6:24 with 0.5 mile jogs for rest breaks

splits:  6:43, 6:26, 6:14, 6:19, 6:08

Obviously not completely warmed up for the first one, almost hit my goal for the second but then nailed the last three.  Much better than my last attempt at mile repeats.

Skechers Go Run Miles: 9.31
Comments
From Rob Murphy on Wed, Nov 19, 2014 at 08:14:02 from 163.248.33.220

Good workout Mark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.140.000.000.000.000.000.009.14

9.14 mi01:13, 07:59 pace

Longleaf with the Striders. Second cold morning but better than yesterday. Nice run today.

Right leg acting up a little, keeping an eye on it.

Nimbus15 Miles: 9.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.290.000.000.000.000.000.008.29

8.29 mi, 01:10, 08:24 pace

Run in the neighborhood.

6 miles, woke up the boys then back out for two more. Much warmer today but still not quite sleeveless weather for me.  I had headed out the door, then turned around and came right back in to put arm warmers on, then back out again.

Pearl Izumi II Miles: 8.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.160.000.000.000.000.000.0016.16

16.16 mi, 02:23, 08:51 pace

Longleaf-Starkey-Longleaf.

Started with Jamie in Longleaf at 6:00. She was planning on 12-15, rooked her into doing all 16. Light rain throughout most of the run, started coming down heavier last couple of miles. Run went by quickly and the pace felt easy.

And this concludes week #7 of training for the Clearwater marathon.  It was a challenging week to actually stick to the plan but it's been increasing my running confidence knowing I can put in a little bit extra when I have to.

Nimbus15 Miles: 16.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.170.000.000.000.000.000.009.17

9.17 mi, 1:21:55, 8:56 avg

Very slow and clunky feeling at the start.  Suffered through for a while ,then sometime after mile 4 things got better.  Back to warm and humid for now, good to remember how much harder vs the cool weather we were having for a while.  Usual streets and paths in the neighborhood and by the golf courses.
 

Nimbus15 Miles: 9.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.262.000.000.000.000.000.0010.26

10.26 mi 01:24 08:09 pace

Longer, drizzly run in the nbhd, but pretty nice in its own way. First two miles were a good deal slower than 9:00, 9th mile was under 7:00. Longer runs all this week.

Nimbus15 Miles: 10.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.310.000.000.000.000.000.006.31

6.31 mi 00:55 08:40 pace

Started out nice, then a few drops of rain and then pretty steady the rest of the way. Wish I had a hat with me. But, still a pretty good run this morning. 5:30 start at the Y, ran with Joe and also Bret most of the way.

Nimbus15 Miles: 6.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.900.000.000.000.000.000.004.90

4.9 mi 00:41 08:24 pace

Neighborhood run.

Mostly easy paced run (although it felt a little bit hard around the 2nd or third mile for some reason). Did three quick strides at the end to try a little speed.

Pure Flow (green) Miles: 4.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1756.6689.3253.9025.740.000.000.001925.62
Green Silence2 Miles: 101.68Glycerin (red) Miles: 84.00Asics Cumulus Miles: 104.12Brooks ST5 Miles: 25.34Pearl Izumi II Miles: 325.33Brooks Cascadia Miles: 20.53Skechers Go Run Miles: 496.77Pure Flow (green) Miles: 302.75Nimbus15 Miles: 307.02
Debt Reduction Calculator
Featured Announcements