The Long Run

Croom Zoom 100K

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
200720082009201020112012201320142015201620172018201920202021202220232024
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: 24:19:44 (1/2022)

Marathons:

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

 

 

 

 

Short-Term Running Goals:

 

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

 

Long-Term Running Goals:

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

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

 

Personal:

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

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

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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

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

Forward Progress!

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

Grateful Blog

 

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

 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 20.88 Month: 54.08 Year: 342.30
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
2621.34202.9286.2758.990.000.000.002969.52
Pearl Izumi II Miles: 139.90Brooks Launch (aqua) Miles: 351.26GoRun Sonic Miles: 391.09GoMeb Speed2 Miles: 180.09Brooks Cascadia Miles: 72.00Launch 3 (titanium) Miles: 614.19Brooks T7 Miles: 71.99GoRun Sonic2 Miles: 451.89GoRun4 Miles: 108.36
Race: Croom Zoom 100K (62.137 Miles) 13:54:00, Place overall: 10, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
62.140.000.000.000.000.000.0062.14

62.14 miles, 13:54:00, 13:25 avg

So, who does this? Does raceday registration for a 100K race?  Now I know.  Actually, I thought about running this race two weeks earlier, the day after my birthday when I ran a couple loops of the Croom Zoom course, also known as the "B" loop as the hiking trail is marked. That day I was toying with running my age in miles and looked for but did not find Andy "Croom" Matthews the race director who was so excited that the 100 mile race was finally happening that he ran 100 miles, some of it with friends and a lot of it solo.  I haven't done much ultra-specific training but knew that if I lowered my pace I could get through it ok.  The night before the race I told a couple of people I was going to do the 50K.  My kids said I should do the 100K (partially because they wanted me out of the house longer but I'd like to think also that they believed in me).

Race started at 6:00 and the weather was looking good.  First portion is a 2.2 mile "starter loop", starting out on pavement, turning onto a dirt fire road and then onto single track trail taking us back to the start line.  Just sort of followed along with everyone trying my best not to trip or go out too hard.  Back at the start at 6:30.

Loop 1

Started the first big loop, still dark.  My first and only 100k was on a flat course with no hills and my time was just over 11 hours.  Today I thought 12 hours sounded doable, so my plan was to try and do about 2 hour loops, maybe a little faster here and there to make up for the starter loop time.  Still dark at the start of this loop I kept my light and grabbed my fuel belt for hydration.  Felt good and finished the loop at 8:23 am, so about 1:53, right about where I wanted to be.

Loop 2

Light out for the next loop. Finished at 10:15 am, so 1:52 and still where I wanted to be but maybe I should be holding back a little bit?  Ihad my phone in my drop bag at the starting area and did a quick post on Facebook for anyone who might be following my progress.  The distance seemed not impossible but I was having more and more respect for what I had to still run.  I hadn't run over 33 miles since August 2014 when I did the Pinellas Trail Challenge and April 2014 when I did the Croom Fools Run 50 mile race.

Loop 3

Started the third loop and was feeling pretty confident, keeping the pace steady and feeling a little more relaxed since I now had some good miles completed.  Still a lot to go.  There were two unmanned aid stations and one manned aid station halfway through the loop (about 5 miles) as well as aid at the starting area.  The volunteers at the halfway point aid station were amazing.  Seeing them each time almost made me feel like I was further along than I was.  On the third loop I think I said something like "only have to come here 3 more times!"  Felt kind of like I was already halfway done even though only 27 miles in.  But then, with a few more miles to finish the third loop I had my first feeling of tired legs and thoughts that maybe this wasn't wise to jump into 100k distance on whatever training I had been doing.

But still, despite being a little tired feeling, still on track, finishing third big loop at 12:14, or 6:15 for about 50k - 45 minutes slower than running the same 50k last year.

Loop 4

As I headed out onto the 4th loop I saw Patrick Bene.  He was doing the 100 mile race and had been running at a pretty big lead ahead of me.  I opened up my first "5 Hour Energy", drank about half of it and soon had a renewed spring in my step.  I chatted with Patrick for a bit until finally pulling ahead of him, he told me to be careful (would later realize that would have been a good time to not run ahead of him).  Great to see the halfway aid station volunteers, but then sometime in the second half of the fourth loop slowed down a bit.  Finished the 4th loop in 2:06, total time of 8:20.

Loop 5 

At the start of each loop, there's a root covered section of downhill, maybe about a 1/4 mile. I would take it pretty slowly and mostly walk it.  I'd also usually be eating or drinking something still.  Each loop I'd go a little farther into the start before I started running again, especially on the 5th loop.  I was beginning to really notice every little feature of the trail more and more each loop.   Kind of comforting but also knowing all of the details made the distance seem longer in some ways.  My feet also started really hurting and kind of started feeling bad all over.

But, as I finished up the 5th loop I was greeted by not one but two friends waiting for me.  Both my running partner Jamie and my significant other girlfriend Jessica were both there.  Both of them had mentioned they would try to come up but there was nothing definite.  Also, with my facebook posts I wasn't able to actually check the comments as they were taking a long time to load.  Just prior to seeing them I was dreading having to go back out there.  But, things were different now.

Loop 6

Chatted with Jamie and Jessica as I gathered up my stuff for the final loop.  They both had on running clothes and were ready to go.  I wasn't sure what the plan was so I said, let's start walking and plan what to do.  Before I knew I'd have company I was envisioning a 3 hour loop, which would just be an 18 minute pace - going to basically walk it but wasn't looking forward to a long lonely walk.  As we got along farther into the loop I realized I was going to have company for the full ten miles.  But, it was getting dark out slowly.  So, it was actually kind of fun, felt more like a hike at this point and I wasn't suffering like I was on the 5th loop.  Jamie had a light and I had my headlamp and a small flashlight.  Made it to the half way aid station for the 6th and final time.  Crossed the road and started the second half of loop 6.

I soon realized my headlamp batteries were completely dying.  I should have put fresh batteries in but did not and should have had spare batteries.  However, my original plan would have me in the dark for maybe only 15-20 minutes.  Runners were periodically passing us up.  Eventually Patrick and one of his pacer friends George came up behind us.  Patrick was looking strong again and quoting Shakespeare.  I asked which play the quote was from, at first he said Hamlet and then said Othello, something about screwing down your courage and not failing.  (I later looked up the quote , it was from MacBeth - "What if we fail?  But, screw your courage to the sticking place and we shall not fail").

Eventually a guy named Tim came up behind us and was chatting along.  He was running the 100 mile race and on his 5th loop.  His headlamp was very bright which helped quite a bit.  He also had a spare headlamp which he gave to Jessica.  Unfortunately, shortly after she put on the light, she tripped on a root.  I went to help her up and there's that moment right after someone falls and you're not sure if they are ok or anything is broken.  She got up and was ok (except for a really big bruise on her arm).  As we got closer and closer, a couple more people passed us up but we finally made it.  10th place out of 22. 
Three hours and four minutes for the final loop and race was finally over.

It was a memorable and rewarding experience, lots of ups and downs.  Grateful for Jessica and Jamie showing up and sticking with me for the last loop, the aid station volunteers, Andy the race director, Patrick's inspiration, Tim's light and the general kindness and cameraderie of everyone out there.

Pearl Izumi II Miles: 62.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.130.000.000.000.000.000.005.13

5.13 mi, 53:26, 10:25 avg

Ran in the neighborhood with Jamie.  I was surprised that last night I had a strong desire to run in the morning.  Legs felt pretty considering!

Brooks Launch (aqua) Miles: 5.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Did not run this morning.  For the first time in a long time I absolutely did not run.  I gave myself a pass because of "recovery".  Maybe should have taken off yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.300.000.000.000.000.000.005.30

5.3 mi, 47:08, 8:54 avg

Ran in the nbhd, solo.  Good run overall I think.

Brooks Launch (aqua) Miles: 5.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6.0 mi, 53:56, 8:59 avg

Started at Longleaf with the Striders and ran up and down Starkey Blvd bike trail.  Started out with Daisy and Joe.  Joe continued on when Daisy and I turned back.  Return trip was a little bit slower on purpose to ease back the pace.  My headlamp died almost right away because the "new" batteries I put in were actually old ones that got mixed in.

Brooks Launch (aqua) Miles: 6.00
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,  39:21, 8:56 avg

Short run in the nbhd, I need to leave the house before 8:00 to pick up Thomas for orthodontist appointment.  I did a few strides at the end to remind my legs how to run fast.

GoRun Sonic Miles: 4.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

7.0 mi, 1:02:52, 8:59 avg

Ran with Cynthia in Starkey Park.  Just a quick run, had to be done by 8:30 so went out half of the time and then turned around.  Came back faster so we had to run a little bit past the start.  She had forgotten her watch so told me to set the pace.  First mile was 10:35, last mile was 8:13 and each mile between was a little faster than the one before.  Cool at the start, almost cold but not quite.  Saw several deer on the side of the trail.

Brooks Launch (aqua) Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.650.000.000.000.000.000.006.65

AM - 5.35, 47:54 - ran in the neighborhood before waking up the kids.

PM - 1.3 mi, 12:30 - took Thomas swimming at the Y, did some weights and a little bit on the treadmill with three 10% incline hills to start with, need to start adding more so I'm not completely unprepared for Georgia Death Race which will be here sooner than I know.

GoRun Sonic Miles: 6.65
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, 1:04:32, 8:53 avg

Ran with Joe, starting at Longleaf.  Small group this morning.  Florida winter finally with 39 degrees, not too bad with long sleeves, hat and shorts, and one glove (can't find the other one).  Wore Brooks Pureflow which I retired from the list a while ago but they must still be good because they felt pretty good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.100.000.000.000.000.000.006.10

6.1 mi, 53:22, 8:45 avg

Ran in the nbhd, started just after 6:00.  Garmin battery died about 4.6 miles into the run at which point I knew I was 1.5 miles from home and I'm pretty sure I kept about the same average pace which was about 8:45 the last time I had looked before losing power.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.300.000.000.000.000.000.0010.30

10.3 mi, 1:30:04, 8:45 avg

Ran from my house, leaving just after 5:00, met Joe at back gate of neigborhood and ran to Longlife.  Waited a bit for Jamie until we were pretty sure she wasn't coming then got going again, running out to Aristide before turning back.  Weather was just slightly warmer than yesterday, felt almost perfect at 46 degrees, would have been great for running a marathon.  Stopped briefly to say hi to the group on the way back then continued home.

Brooks Launch (aqua) Miles: 10.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.520.000.000.000.000.000.005.52

5.52 mi, 55:24, 10:02 avg

Ran with Jamie and Andy in the neighborhood.  Andy was supposed to run with the team yesterday but overslept so decided to run with me today.  Started at 6:00, met Jamie.  There was a light rain, which cleared up briefly and then maybe started again, but it was pretty decent overall, not too cold.

So, my boys got me good today.  They had been trying to do this for years to either me or their mom but could never pull it off.  After the run they both got ready and when it's time to leave I leash up Sammy and take him for a short walk while they drive off to school (it's the evolved tradition of Sammy riding in the truck to the bus stop).  Andy came out, got in the truck, sat there for a few minutes, went back inside, came back out and said Tom wasn't coming down.  What??  Went inside said he had to come down.  Then finally Andy said that if Tom is not going then he's not going.  Finally figured out there was no school today.  There were clues that I missed.  For example, yesterday on the way to swimming Tom said they didn't have school tomorrow.  But I said no, that's next Friday.  That's when he decided this was the perfect chance to get away with it.  Other clue - the elementary school in the neighborhood had on their sign "Teacher planning day 1/15".  I assumed it was just that school, however schools just don't do that, it's always the entire county.  There were a few more subtle clues I missed as well.  It was kind of funny.

GoRun Sonic Miles: 5.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.180.000.000.000.000.000.0016.18

14.11 mi, 2:02:06, 8:39 avg

Left the house and started running about 5:40.  Ran to Longleaf and met Joe and Renee.  Joe had also run there from his house but I didn't realize it until I got there.  Continued on another 5ish miles (about out to 7.1 miles) and then turned back to head home by myself while Joe and Renee were going out another two miles. 

I needed to get back home for the tv delivery people.  This was try #2 after Wednesday when the TV they delivered had three big cracks.  This time they unboxed it before they left (which I should have done last time) and saw it was ok.  The old tube TV of 14 years finally died (picture was smooshed in half - it had been that way for a month or so).

Later AM: 2.07 mi, 18:58, 9:11 avg

After the TV people left and I hooked it all up saw that I had 49.94 miles for the week and thought that 50 something would look better so I ran once around the nbhd loop plus a little more to get 2 miles done.

Brooks Launch (aqua) Miles: 16.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.540.000.000.000.000.000.0012.54

12.54 mi, 1:54:02, 9:05 avg  (wore older Brooks pureflow)

Ran with Jamie and Cynthia in Starkey Park.  Cynthia missed her run and Jamie is trying to get caught up.  Warmish at the start but on the way back the wind picked up and then the skies darkened but the bulk of the storm had already passed through south of here.  I had half an idea to run the Clearwater Marathon or 50K this morning but due to weather and potentially worsening weather (e.g. tornado possibilities) the longer races were canceled and all runners were made to turn around at the half marathon turnaround.

Park was pretty quiet, saw a few other runners, a number of cyclists, including Jason who slowed down and rode along with us for a little bit to say hi, and one 6-point buck.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.082.000.000.000.000.000.008.08

8.08 mi, 1:07:48, 8:23 avg

It was cold out this morning, not that cold actually but a little bit of headwind and starting out alone in the dark made it feel colder.  I was a couple minutes late for 5:30 start at Longleaf and there ended up not being many people there.  First mile felt slow but it at least it didn't feel difficult.  I hung in there and knew I'd warm up and knew I'd feel better soon.  Saw a couple of Strider friends at the water stop, continued on to the end of Diane's street before heading back.  With a couple of miles left to go I could hear a couple of runners coming up quickly behind me.  It was Mike and Jolene moving along at a good pace.  Said hi to them and then picked it up a little and then a lot following them.  Thought I'd do one faster mile at least but ended up doing two.

From start to finish the pace range was pretty wide: 10:27, 9:02, 8:32, 8:17, 8:12, 8:05, 7:23, 7:06

Brooks Launch (aqua) Miles: 8.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.460.000.000.000.000.000.005.46

5.46 mi, 45:39, 8:22 avg

I was starting to think there would be no freezes this winter.  Chilly 30's this morning.  I didn't see any frost but I think there was some in the area.   Up late last night for work and not in a hurry to get out of bed but finally did get going.  Overdressed with long sleeve shirt and short sleeve underneath and also a hat.  Long sleeve was the MCM shirt which has a turtle neck.  Took long sleeve shirt off half way into the run and felt chilly but not cold - perfect.  Run got faster as I went on.  Ran in the nbhd and near the golf course.

GoRun Sonic Miles: 5.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.053.000.000.000.000.000.0010.05

10.05 mi, 1:22:09, 8:11 avg

Nice running weather.  Did a big loop from my house to 54, then onto the hospital access road, to Little Rd, down to the Y for a water and gel stop, then home via Kinsmere, Trinity Blvd and golf course.  The run was basically a steady pick up with first mile at 9:37 and last two 7:12 and 7:10

Brooks Launch (aqua) Miles: 10.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.080.000.000.000.000.000.004.08

4.08 mi, 35:50, 8:47

Ran in the neighborhood.  Slow in getting out of bed and sneaking in between rain.  Pretty good run by the end, just a little bit short.

GoRun Sonic Miles: 4.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.212.000.000.000.000.000.0021.21

21.21 mi, 2:58:39, 8:25 avg

Ran in Starkey Park with Cynthia for a little over 8 miles.  It was chilly, windy, and a little rainy here and there.  Stopped by for Striders picture, ate one donut hole and had a half cup of coffee  but I knew I needed more than 8 miles.  Maybe 14 miles? or 15 - go out three or so and then come back.  Average pace for first part of the run was 8:44.

Got going again before I got too cold and felt pretty good.  The Pasco Challenge 5k/10k/half races were going on so I saw runners coming and going both ways.  I kept on going a little bit further until I was close to the end of the Starkey bike trail and finally turned around.  I stopped and tried to help a cyclist with her flat tire but didn't have much luck and she said her friend would be by in a few minutes.

I kept the pace steady with a slight progression so finished up last two miles in the 7:40's and thankful to myself that I actually went back out for the second half of the run.  Didn't try to overdo it with the pace because planning on running tomorrow for at least 10 miles.

Brooks Launch (aqua) Miles: 21.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.230.000.000.000.000.000.0010.23

10.23 mi, 1:34:22, 9:14 avg

As hoped and promised ran today after yesterday's long run.  Colder than expected but I'm sure "balmy" compared to half of the country with this morning's temperature at 37 degrees.  Still shorts weather though.

Ran with Jamie, meeting at 9:00 and heading out towards the golf course.  Went to Little Road and decided to head down the street and do the Kinsmere loop.  After getting there saw Carin out for a run.  Hadn't seen here out running in literally years, said hi for a bit then continued on. 

The miles went by pretty quickly.  I was afraid at the start of the run that I'd feel achey and clanky but it felt pretty easy and relaxed.

GoRun Sonic Miles: 10.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.080.000.000.000.000.000.007.08

7.08 mi, 1:04:14, 9:04 avg

Ran at Longleaf.  I was a couple minutes late but fortunately Joe hadn't left yet so was able to run with him.  Was warmer this morning, low 50's, was a little cold at first with short sleeves and then it was perfect after a mile or so.  Forgot to stop my watch at the one stop so the average is the total time average.

Brooks Launch (aqua) Miles: 7.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.260.000.000.000.000.000.006.26

6.26 mi, 52:34, 8:24 avg

Avoided the rain as long as I could.   It died down finally.  Got out about 6:45, ran a loop around the neigbhorhood (1.7 miles) , woke up the boys and then did another out and back.  Originally was going to get running at 5:45 and try and get in an extra mile or so, but at least it wasn't a total wash.

GoRun Sonic Miles: 6.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.144.000.000.000.000.000.007.14

7.14 mi, 57:45, 8:05 avg

I was up way too late the night before, had to go back into work to try and get some things working that were due at the end of the week and didn't get to bed until 1:00.  Thought about skipping the run and then decided I'd just do an out and back to the water stop at whatever pace.   Joe was there so I ran with him and I actually felt pretty good.  Decided to run out to 3.5 miles for 7 total.  Last two miles 7:23 and 6:58.  Glad I didn't skip!

Brooks Launch (aqua) Miles: 7.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.420.000.000.000.000.000.007.42

7.42 mi, 1:00:16, 8:08 avg

Got started reasonably on time.  Second mile looked like it was really fast (6:18) but it was definitely a glitch.  Pretty good run in the neighborhood overall.

GoRun Sonic Miles: 7.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
30.040.000.000.000.000.000.0030.04

30.04 mi, 4:45:58, 9:31 avg

I needed to run far today.  Started from my house just after 6:00 and ran to Longleaf where I met Jamie for 6:30ish start.  Brief stop at Diane's lemonade stand and continued into Starkey Park, stopped at the shelter and then continued on.  Jamie headed back after a half mile so she could get back with 13 miles total.  I noticed a couple of times that my pace was very steady until I realized I had stopped it at the shelter and forgot to start it again.  Missed about maby 0.7 miles (Starting where the shelter trail intercepts the main bike trail is a Sun sign and then planets spaced proportionally until Pluto (which was still a planet when the signs went up) which is 1 mile from the Sun.  Started my watch again at Uranus.

At about two miles out from the shelter are the big power lines with a dirt access road running underneath.  Turned onto the access road and ran north until I thought I had enough to make it to 30 miles round trip (not counting the 0.7 that I missed on the way out but knowing it would count on the way back and planning on bypassing the side trip to Diane's house).  It was a great place of solitude.  Also, the road was rutted and pot-holed with lots of water to avoid.  It was a pain dodging around the obstacles but soon I forgot I was doing it and was just doing it instead.  Saw a really big buck crossing the trail.  Stopped and picked up a big white feather and was going to bring it back with me but it kept on falling out of my belt.   I wanted to stick it in my hat but there was no place to make it stick.

My pace felt pretty good, sometimes slowing a little as the road was harder to pass and speeding up a little when it was smooth.  Near the turn around my legs were getting tired which was kind of worrisome when only half-way done.  But, this was why I was here and doing this distance - to run on tired legs.

Made it back to the bike trail, topped off my water at the last water stop and was soon leaving the park.  Starkey Blvd was mostly uneventful.  I thought of stopping a few places but didn't.  I'd think about stopping at a bench up ahead or a fence where I could stretch, but when I'd get to that spot I'd just keep going.

Made it back to SR 54, only two miles left to go.  Slowed a little on second to last mile and then got some spring in my step for the last mile and ran about an 8:45 pace.  Done.

Pearl Izumi II Miles: 30.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.200.000.000.000.000.000.007.20

7.2 mi, 1:11:15, 9:54 avg

Ran with Jamie in the neighborhood, 8:00 start time.  Legs were slow and heavy at first but soon loosened up and the slow and heavy turned into easy pace.  Nice weather and good way to start the day.

GoRun Sonic Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.540.000.000.000.000.000.007.54

7.54 mi, 1:09:41, 9:15 avg

Ran with Jamie in the neighborhood, started a little bit late, but not too late.

Brooks Launch (aqua) Miles: 7.54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.060.004.000.000.000.000.008.06

8.06 mi, 1:03:28, 7:52 avg

My re-introduction to speed work.  I needed a challenge but have not done  much of any speed or tempo in a while.  I thought that 2x2 miles would be a good compromise.

First set: 6:42, 6:40

Second set: 6:40, 6:46

It was challenging and would have been good to not slow down on the second mile of the second set but still prett close.  I ran out and back from one of the water fountains near the golf course so I'd have a place to leave my gatorade.  Felt somewhat accomplished afterward.  I needed this run, was a tough week and was going to get tougher, but in the end things somewhat worked out (I'm writing this the Sunday night after the the actual day - Wednesday).  On today, as well even on some "easy days" any run can turn into a run of self-discovery.

GoMeb Speed2 Miles: 8.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.100.000.000.000.000.000.006.10

6.1 mi, 55:00, 9:01 avg

Ran with Striders at Longleaf.  The person who was going to leave water at the water stop had mixed up her calendar and did not leave out water.  This was actually kind of good to remember and appreciate the effort that people go through to provide water for 99% of the runs.  Ran with Joe but kept the run a little bit short as I had to get Thomas to a 7:15 appointment.

GoRun Sonic Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.120.000.000.000.000.000.005.12

5.12 mi, 45:25, 8:52 avg

It was raining when my alarm first went off, so waited a little bit before starting. Only did 5 miles and started out a little slow but got moving faster by the end.  Out and back in the neighborhood.

GoRun Sonic Miles: 5.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.250.000.000.000.000.000.0012.25

12.25 mi, 1:51:21, 9:06 avg

Ran with Joe, Jamie, and Cynthia starting at Longleaf at 6:30.  Good to run with the whole group, nice morning out also.  Ran into Starkey Park and then back.  Time for a quick cup of coffee afterward with Cynthia.

Brooks Launch (aqua) Miles: 12.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.390.000.000.000.000.000.008.39

AM - 6.25 miles, 8:39 pace

Ran in the nbhd, slightly late in getting started, so did 4.5 miles, woke up the boys then ran around the nbhd again to get 6.25 miles.

 

PM - 2.14 mi, 17:36, 8:13 avg

Ran at the treadmill at the Y and did about 10 minutes worth of weights when dropping Thomas off at swimming
 

GoRun Sonic Miles: 8.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.093.002.000.000.000.000.008.09

8.09 mi, 1:03:25, 7:50 avg

Ran at Longleaf with the Striders.  Chilly windy (but not that cold, 54 degrees), didn't feel like going fast but thought I'd pick it up after grabbing a quick water at 2.7 miles.  Joe had caught up to me by then.  We ran to the end of Alico Pass, picking up the next mile to 7:24, turned around, next mile at 7:17, then 7:06.  Joe told me to go ahead once we got to the bridge (two miles left), picked up next mile to 6:42, thought about slowing down but finished last mile in 6:40.  Wind wasn't that bad and had warmed up by the end.

Brooks Launch (aqua) Miles: 8.09
Comments
From jtshad on Tue, Feb 09, 2016 at 08:57:05 from 141.221.191.225

Great run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.932.000.000.000.000.000.007.93

7.93 mi, 1:05:47, 8:17 avg

Ran in the nbhd, solo.  Actually got up and moving on time so I didn't have to cut the run short except maybe a little since I had to get the kids up 15 minutes early.  Stopped at home after 5.3 miles then went back out and finished up the rest with last two miles at 7:43 and 7:15, the rest were all 9:30 to 8:00 range.

Wore old Brooks Pureflow which I retired a while ago but still look and feel pretty good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.073.000.000.000.000.000.009.07

9.07 mi, 1:14:04, 8:10 avg

Ran at Longleaf with the Striders.  Got in some pretty good miles and had a nice pick up at the end.

Brooks Launch (aqua) Miles: 9.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.760.000.000.000.000.000.007.76

7.76 mi, 1:04:37,  8:20 avg

Ran in the nbhd, solo, ran a little bit over 6 miles, stopped at the house to wake up the boys then finished up another mile.

GoRun Sonic Miles: 7.76
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
27.210.000.000.000.000.000.0027.21

27.21 mi, 4:11:39, 9:15 avg

I started out at Diane's house because I thought she and Renee would be starting there.  I got there a couple minutes late but Renee's car wasn't there so didn't think I missed them.  Started out and legs felt really dead and pace was slow and difficult.  Stopped and then started again.  Eventually shook off the feeling after about 3 miles.  Just after 4 miles, met up with Jamie and Cynthia inside Starkey Park.  We ran out just over 4 miles, then turned back.  I said goodbye and turned right at the power lines and ran north on the dirt road almost 6 miles before turning back, then headed back out toward's Diane's house.  Some of the miles on the dirt road were slower due to large holes and some partially torn up sections.  Mile 25 a little faster, back under 9:00 to 8:46, then last two miles at 8:06.  Hopefully I'm getting enough of these big runs in to be ready for the 68 mile race without an excessive amount of suffering!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.490.000.000.000.000.000.0013.49

13.49 miles, 9:31 pace

Ran with Jamie and Cynthia, started out at Target near Suncoast and 54 and headed south towards Lutz Lake Fern Rd, and then kept going onto the new section of Upper Tampa Bay Trail.  My legs were a bit tired today but easy to just go along with the group.  My garmin died right before 6 miles (5.99), but got the pace and distance from Cynthia after the run.  Temp was in the 40's but felt pretty good, wore just the right amount of layers.  I did get hungry on the way back (which doesn't happen too often on runs).

So, pretty happy to get nearly 41 miles in two days.

Brooks Launch (aqua) Miles: 13.49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.040.000.000.000.000.000.006.04

6.04 mi, 52:35, 8:42 avg

Ran on the Starkey Bike trail starting out at Longleaf at 7:00.  Andy's track team was meeting there for an extra run since today was a school holiday.  Pretty good steady pace, slowed down the 5th mile, then picked it up a little bit at the end.  This was Andy's longest run (he's been running 4-5 miles for the "easy" runs in addition to the track workouts).  Pretty fun Monday morning run.

GoRun Sonic Miles: 6.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.230.000.000.000.000.000.008.23

8.23 mi, 1:09:48, 8:29 avg

Ran at Longleaf with the Striders.  Out and back run with a little bit faster on the way back and finished while the coffee was still set up and remembered to give Clarke my water contribution of 70 small bottles of water from Costco.  It was a pretty fun morning.

Brooks Launch (aqua) Miles: 8.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.382.003.000.000.000.000.008.38

8.38 mi, 1:05:00, 7:45 avg

Nice cool 48 degrees.  Decided today would be a challenging run.  Goal was 5 miles at 6:55 average plus warm-up and cool down.

Felt pretty good at the start, did about 1.5 mile warm then started the tempo portion.  I seemed to get on pace quickly and easily but holding it was not so easy.  I was over 7:00 for the firt mile (7:07), then I had to squeeze through a gate to get to the nbhd part of my usual route, so my pace slowed a lot for the second mile which I gradually got back most of but finished mile 2 with 7:27 but at the end of that mile I had picked up momentum and did the next three miles at 6:37, 6:39, and 6:37. 

So, end result was 6:54 pace for 5 miles but not quite the way I planned.  When my pace slowed on mile 2 and I thought about scrapping the run I decided it was just going to be based on effort no matter what the pace came out to be.  That seemed to get me motivated to keep going and pace picked up also.

GoMeb Speed2 Miles: 8.38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.940.000.000.700.000.000.008.64

8.64 mi, 1:15:00, 8:41 avg

Ran with Joe and Jamie in the nbhd.  We all did a little over 6 miles together then I continued the long way back to my house and finally finished up with 7 x 25 second strides with 50 second jogs between.  Not my fastest, especially at first but did the job to practice leg turnover.  It's like a fun mini-speed workout.  Weather was great and the miles with friends rolled along pretty smoothly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.091.000.000.000.000.000.0016.09

16.09 mi, 2:23:19, 8:54 avg

Ran with Joe, Jamie, and Cynthia from Longleaf, up Starkey Blvd and into Starkey Park out almost to the power lines.  Was a nice and cool 50ish degree kind of morning.  I had some dread going into the run and last night but my legs were nice to me and the easy pace felt easy and I gradually picked up the last three miles - 8:19, 7:45, 7:19

Part of the reason I picked it up though was needing to get back in time to watch Andy at his track meet.  Meet started at 10:00 although he didn't get to run until about 3:15 - a lot of sitting around in the sun and seeing the temps climb - to about 81 degrees.  Still did really well with 2:32 for the 800m event.  This was his first official time so now he has a starting point.

Brooks Launch (aqua) Miles: 16.09
Comments
From jtshad on Mon, Feb 22, 2016 at 07:54:48 from 141.221.191.225

Congrats to Andy, that is a really good time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.101.240.000.000.000.000.0010.34

8.24 mi, 1:09:42, 8:27 avg

Nice cool 50ish weather, run around the nbhd, solo.  Slower start with faster pace at the end.  Started pretty much on time and added a loop after waking up the boys for school.

PM - 2.10 miles, 17:10, 8:35 avg , ran on the treadmill at the Y while Thomas was at swimming and then did a few sets of random weights after the run.

GoRun Sonic Miles: 10.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.233.000.000.000.000.000.008.23

8.23 mi, 1:06:36, 8:05 mi

Striders run at Longleaf.  Started about 5:35, caught up with a few people at the water stop and then continued on until at the end of Diane's street.  Picked up the pace with a few miles in low 7:30's.   Warmer today but still sort of cool, low 60's

Got back too late for coffee but did say hi to Julie.

Brooks Launch (aqua) Miles: 8.23
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,  58:48, 9:31

Ran with Jamie in the nbhd.  Nice, easy paced run.  I had thought about doing some more but had a little bit of pain in lower abs - need to stop slacking with the core stretches/strengthening exercises.  (did get better as the week went on)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.071.004.000.000.000.000.0010.07

8.51 mi, 1:08:17, 8:01 avg

Ran at Longleaf with Joe.  Last night he asked if I wanted to do 6 x 1 mile at 6:45 pace, I said ok but thought it sounded a little odd.  This morning he said it was actually 5 x 1 mile at 6:38 pace.  50's for the temperature but cold feeling with a pretty strong wind from the north.  Warmed up for about a mile and a half and then started.  I must not have really been warmed up yet because I couldn't seem to get moving fast enough, plus we were heading into the wind.  The second repeat was much better - warmed up, out of the wind and in a neighborhood with some street lights so less dark.  Pace felt much easier.  Also in the 6:30's for the next two repeats and for the last on I went a bit faster and finished with a 6:22.  I hadn't run a mile that fast since the last 5k I did.

mile repeats: 7:07, 6:35, 6:32, 6:33, 6:22

PM - 1.56 mi, 13:36, 8:43 avg - short treadmill run at the Y after doing some weights while waiting for Tom's swimming.

GoMeb Speed2 Miles: 8.51
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, 1:16:09, 9:19 avg

Ran with Jamie in the nbhd, just over 6 miles, easy pace with a little bit faster toward the end.  Stopped in at the house to wake up the boys then ran another loop so I'd get at least 8 miles.  Nice, chilly but not cold morning today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.425.000.000.000.000.000.0016.42

16.42 mi, 2:18:18, 8:25 avg

Ran with Joe starting from Longleaf.  I had no exact distance in mind, Joe had 16 on his training schedule and wanted to do the last 4 (or possibly last 8) faster.  As we were heading out we talked about how sometimes easy pace feels hard enough that you don't think you can run at a faster pace but when it's time to go you just go.  So, that's sort of how it went.  Ran into the park and turned around near the power lines than started moving a little bit faster for mile 10, then were in the 7:30's and 7:20's and finally at the last mile I decided to pick it up some more.  I didn't want to struggle keeping it at an exact pace and didn't want to come up short so went faster than planned with a 6:53 for the last mile.  Weather was great which helped a lot.  Actually kind of cold until I warmed up, had to keep my hands balled up inside my sleeves for warmth.  Felt perfect at the end with the sun and temps warmed up to low 50's.

Brooks Launch (aqua) Miles: 16.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.280.000.000.000.000.000.0011.28

11.28 mi, 1:45:07, 9:19 avg

Ran with Jamie from the nbhd, looped through Kinsmere and back via Little Road.  Chilly again at the start but felt perfect after a few miles.  We ran a little over 9 miles together then I added some more on by myself.

Felt pretty good, hardly felt yesterday's run including fast finish.

 

GoRun Sonic Miles: 11.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.540.000.000.000.000.000.005.54

5.54 mi, 48:46, 8:48 avg

Slightly abbreviated run, nbhd route out to golf course with out and back.  Pleasant morning in the  mid 50's, no water stop today, just a brief stop waiting for the traffic light to change going out and coming back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.335.001.000.000.000.000.0011.33

11.33 mi,  1:29:52, 7:56 avg

Striders run at Longleaf, but actually no longer in Longleaf, but up and down the Starkey Bike trail and parts of Aristide neighborhood, but I still call it Longleaf.  Nice cool 50's, perfect for running.  2.7 miles to water stop, then gradually picked it up after that, then picked it up some more after mile 3.  Ran mainly in the 7:20's and 7:30's with one mile at 6:48.  Finished Longleaf with 9 miles, socialized for a few minutes with the group before heading back home.

Decided I'd do a quick loop around the neighborhood because I felt good, it was a perfect morning and was doing good on time.  Finished up with a few strides.

Brooks Launch (aqua) Miles: 11.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.290.000.002.000.000.000.008.29

8.29 mi, 1:05:23, 7:53 avg

I started out just thinking I'd do an easy run but for variety I ran out to the new park where there is a marked trail  and decided to do some repeats since the loop around the parked as 1/4 mile markings for a 1 mile course.  Decided on 800's, thought about doing just a few then settled on 5.  I ended up doing just 4 since I have a long race coming up on Sunday and this was more just for fun and also because I did the 4th one better than expected I thought a very small reward was in order. 

repeat times:  2:50, 2:58, 2:59, 2:48

I didn't know I could run that fast still, I'll add some more on next time or maybe do 1K repeats but try for the same pace.

I watched Andy later that day at his track meet, he ran in the 4x800m.  This was his first time doing a relay event.  I timed 2:38 which was a little bit slower than the other 800's I've wathced him do but this was his first time doing a relay so maybe that cost him a second or two doing the hand off at the start and finish.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.070.000.000.000.000.000.009.07

9.07 mi, 1:20:02, 8:49 avg

Ran with Joe and Jamie in the nbhd, started at 7:00, Joe joined us a little bit later.  Did the usual routes and took the long way around the loop on the way back and overshot my house just enough to be over 9 miles for the morning.  Perfect weather.  I was feeling a bit draggy this morning but Joe was keeping a pretty good pace otherwise I might have ended up a lot slower.

GoRun Sonic Miles: 9.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.190.000.000.000.000.000.0010.19

10.19 mi, 1:30:32, 8:53 avg

Ran with Cynthia in Starkey Park, did 6 miles together then I stayed for a bit for the Striders social hour which are no longer weekly but monthly so it was a good chance to see a number of people I've been missing.  Weather was low 50's so a little chilly feeling until warmed up then perfect.

Got back home and decided to add on a little more.  I turned left out of my driveway but didn't cross any side streets but turned down each side street.  It quickly added up.  What would normally be a one mile run (out to main gate and back) turned into a little bit over 4 miles.  It was tedious at first but was kind of fun.  Not sure if I could do the entire neighborhood this way, sure it would be over 10 miles.

Tomorrow is the 33 1/3 mile "Long Play" race, which is preparation for the 68 mile race in two weeks.

Brooks Launch (aqua) Miles: 10.19
Race: Long Play Ultra 33 1/3 (33.33 Miles) 05:57:19, Place overall: 13, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
33.330.000.000.000.000.000.0033.33

Long overdue Race Report for Long Play Ultra

Overall, in the big scheme of things this was a pretty good and successful race, not perfect but the good far outweighing the bad.  I ran this race last year pacing Dixie for much of it to help him get through his fist ultramarathon and I ran a time of 6:18, whereas 3 years ago I ran this race for Western States training with a time of 5:22 (on a very cold day perfect for running and dry trails).

This year's race conditions were cool at the start with a little bit of warming in the afternoon with trail conditions that were mostly dry except for four brief water crossings.  I had also hoped to try out my new Ultimate Direction SJ (Scott Jurek) hydration vest, but I had ordered a size too big and had to send it back so used my trusty 2x10oz Nathan belt instead.

Plan was to start out easy for the first few miles (at whatever pace that happened to be, just go by feel) and then get into a 9:something pace.

Also Cynthia was going to join me, originally for the last 13 miles which turned into 17 miles and if I was feeling really good and needed to pick it up I might have to go ahead of her the last 2 or 3 miles.

The first part of the plan worked out ok, but that shifting into a steady 9:something pace didn't really happen, with only miles 5, 8, and 11 (9:46, 9:38, 9:37) being under 10.

At around mile 16 the trail goes under I-75 where the road goes over the river with the path under ankle deep water (water crossing #1), then just past it the trail crosses a small boat ramp (kayak, canoe launch area).  Cynthia was waiting, happy to have actually found me and having seen the race leaders fly by earlier, she was ready to go with her secret trail legs ready to spring into action.

Before getting to the meeting point, I had decided I wasn't going to try and push the pace, just enjoy the day and finish and I'd go with whatever pace Cynthia felt like running.  However, as we wound our way through the Silver Lake camping area and past a rooty section of trail and onto more runnable trail (although a good amount of sugar sand) we started catching up to people who had been way ahead of me.  At the start of the race I was running with a guy named Adam who was doing his first ultra, who we had now caught up with.  Next up was a woman named Heather who I had not seen earlier because she was way out in front.  For the next couple miles, Heather, Adam, Cynthia and I ran together until we might it to the mile 20 aid station.  Stopped briefly, refilled bottles and before too much time went by, Cynthia and I took off.  So, first 20 miles had actually gone by pretty smoothly.  We made it back to the campground, then through the rooty section, back to the next aid station then back towards the boat ramp.  Cynthia side tripped to her car to get some stuff and I took a walk break until she caught bake up.  Did a quick selfie since I was carrying my phone with me:

However, for most of the rest of the run, this is what I'd be seeing since she said it was better for her to run in the lead:

Next up was the water crossing I had hit on the way out, followed  by the section of trail taking the "low water" route where there were two more water crossing in the flooded cypress grove, where the water was knee-deep (but where it was nearly chest deep last year).  With the warmer temperatures now the water felt pretty good and rejuvenating.

Made it out of the cypress grove and out to Croom Road where the mile 26 aid station was.  Caught up to a couple more runners, got off Croom road and back onto the trail.  Cynthia was setting a good pace now and making it look really easy.  Caught up to another guy who was concerned that he had missed a turn and was headed to Tucker Hill, but I was 98% sure the turn was still up ahead.  Went over Peace Moutain and Croom Mountain, found the turn off of the trail and onto the fire road and before long we were at the unmanned 2.5 miles to go aid station.  I hadn't looked at my watch for a while but noticed the total time was 5:33.  Oh shoot! I was hoping to be a good bit under 6 hours but now I wasn't so sure I'd make it.  The road was good except for the sugary sand but I knew we had paved road and bike trail coming up.  Last two miles were 9:20 and 8:35 with final 0.33 at about 8:00 pace.  We were closing in on a man and woman running ahead who we might have caught if this was a 34 mile race.

Crossed the finish line and received my medal and LP :

Jessica was at the finish line and the three of us hung out for a bit enjoying some food, drink, and music before we had to drive Cynthia back to her car so she could get some time with her family for the rest of Sunday.

This was Cynthia's first longer trail run and she made it look easy and really saved my race from being a tough slog.

Pearl Izumi II Miles: 33.33
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, 57:19, 10:58 avg

Ran in the nbhd with Jamie.  I started out really slow and was running maybe around a 10:00 pace by the end.  Not too be for being the day after 33 1/3 mile run.  Good to have some company, I'll take tomorrow off.

GoRun Sonic Miles: 5.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.381.000.000.000.000.000.006.38

6.38 mi, 53:35, 8:24

Ran in the nbhd, solo.  Nice low 60's for temp.  Slow start with increasing speed until last mile at 7:15.  Legs much better than yesterday.

GoRun Sonic Miles: 6.38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.294.001.000.000.000.000.0010.29

AM: 8.15 mi, 1:01:47, 7:34 avg

Ran at Longleaf with the Striders.  I was not late this time.  Group took off in multiple directions while I was still thinking about what to run.  Early and fast group of Beka, Andrea, and Brian came by first.  I took off with them to say hi but they were already on a 7:15 pace.  Chatted a little bit then dropped back.  Next up came Mike and Jolene, running about a 7:30 pace.  I chatted with them a little bit longer and then dropped back.  First mile was soon done and I was about an 8:00 pace which is way faster than my usual first warm up mile. 

Made it to Aristide but no water again today so turned back to use the water fountain near the Longleaf pool.  Mile paces were getting faster, mile 7 was about 7:15, and finally for mile 8 it was 6:43, then a short cool down at the end to get back to the parking lot.

Pretty good sized group this morning and perfect weather, bank to sleeveless or could have also been shirtless.

PM: 2.14 mi, 17:31, 8:11 avg

Short run on the treadmill at the Y while Thomas was at swimming.

GoRun Sonic Miles: 2.14Brooks Launch (aqua) Miles: 8.15
Comments
From jtshad on Thu, Mar 10, 2016 at 08:07:28 from 141.221.191.225

Great run! You are really running well, keep it up.

Hope life is treating you well!

From Mark on Fri, Mar 11, 2016 at 18:37:35 from 71.100.156.156

Thanks Jeff!

Life is treating me well, sometimes amazed at how well despite little setbacks here and there, much to be grateful for.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.100.000.000.000.000.000.006.10

6.1 mi, 57:31, 9:25 avg

Easy run with Joe in the nbhd.  I was dragging a little bit at first but got moving a little bit as the run went on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.100.000.000.000.000.000.0011.10

11.1 mi, 11:40, 9:01 avg

Ran with Jamie, starting out in the nbhd and running to Thousand Oaks and over to the Y to stop and use the fountain then heading back.  Pretty good run, no complaints!

Brooks Launch (aqua) Miles: 11.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.002.200.000.000.000.000.006.20

6.2 mi, 48:36, 7:50 avg

Ran in nbhd, solo, started out not too slow (8:49 first mile) and had a couple of faster miles at the end.  Felt really good especially for a Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.002.850.000.000.000.000.006.85

6.85 mi, 55:29, 8:05 avg

Ran from Longleaf with the Striders.  Met Rob there who was letting me borrow his National Geographic Map 777 for this Saturday's race (hopefully I won't need it but good to have just in case!).  Ran with him about two miles then kept on going and picked it up a little bit.  Went faster the last few miles on the way back.

Brooks Launch (aqua) Miles: 6.85
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, 56:36, 9:04 avg

Ran with Jamie in the nbhd, nice and easy pace, a bit humid and with my hair getting longer starting to feel it more.

GoRun Sonic Miles: 6.23
Race: Georgia Death Race (72 Miles) 23:09:40, Place overall: 139, Place in age division: 52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
72.000.000.000.000.000.000.0072.00

Georgia Death Race, short version (maybe longer version later)

This race was somewhat brutal but I'm glad I did it, it was also humbling, beautiful and maybe a few other things.

 

72ish mile race in north Georgia mountains from Vogel State Park to Amicalola Falls. Finish time of 23:09 at 7:09 just as it was getting light out.

Original goal time was between 18-21 hours, new goal was to finish under 24 hour cut off and earn the spike. The first 26 miles were a series of soul crushing up hills and steep technical downhills.  It took me just over 3 hours to do the first 10 miles.  At that point, some quick math in my head (3 hours times 7 ten mile sections equals 21 hours plus the extra 2 miles it would be tight).  The next ten miles were slower and were really starting to beat me down.  I started thinking that this was not the race I had trained for - I had trained and put in miles including some good long runs but had not hit the hills and spent not nearly enough time on trails.

Surprise magical weapon to snap me out of my low point at mile 21 was a shot of pickle juice. 

Felt better after mile 28 with still 44 miles to go. The next 13 miles were the best miles of the race where my pace was faster than what I needed to average but I was also out of daylight.  When I got to the mile 41 aid station my garmin said 28.3 miles and I thought I was in real danger of not making the cut off time.  Fortunately I was about an hour ahead.

Met some really great people along the way.  I would run into the same group several times - a guy named Tim (early 40's), a woman named Nancy from Texas, Megan from Michigan, and a guy in his 60's named Thomas.  I ran some miles with them, would get ahead for a while and they'd somehow catch up again.

Miles 41 - 47 were pretty good.  The mile 47 aid station was where I tried to recharge my garmin without interrupting it, but it didn't quite work out.  I had some really awesome hot soup (last one to get it because they had to shutdown the camp stove because the propane was leaking and catching fire). I changed into my thermal top and got moving.  Tim and company caught up with me so I decided to just stick with them at least until the next aid station (mile 54).  They seemed to know what they were doing and it was easy to just fall in behind them, mostly fast walking with some running.

At the mile 54 aid station had a really great grilled cheese sandwich.  While waiting for the others I started to shiver from standing around so I set out on my own.  Next aid station was 9 miles away and at the end of a 1300 foot climb.

The next 9 miles were mainly by myself, passed several runners here and there and took it one mile at a time.

Night time temperatures dipped into the low 30's with a steady chilling wind. Got a little worried about hypothermia but was ok as long as I kept moving. Grateful for the mandatory gear list, the warm hat, thermal top and rain jacket kept me just warm enough.

Finally made it to mile 63, tried not to stay too long and got going again.  My headlamp started to die so I stopped to put in new batteries.  About a mile or so out of the aid station, Tim and company caught up to me again - but no Thomas.  I then heard Tim say he was going back for Thomas.

The last three miles were kind of a blur.  There was a section with 600 steps (175, then another set of 425).  I had dreaded the stairs but it turned out they weren't so bad (compared to some of the early miles).  After the stair climb there was downhill but through a pretty windy and rooty path.  And finally, just before the finish line, the course crossed the river right next to a bridge that we were not allowed to use.

Crossed the finish line, turned in the old railroad spike I had to carry for the whole race and was given a nice engraved one.

So, why the spike? The race director went out of his way to design a course that was so hard you need to be "tough as nails" to finish it. The concept behind the death race is you feel most alive when closest to death, the idea was born when the race director Sean Blanton lay near death at a Mt Everest base camp suffering from high altitude pulmonary edema and his race to descend to a lower altitude so he could survive.

I lost most of my Garmin data (partially through poor planning - I had a partial plan where I'd recharge my garmin with a portable usb charger once the battery got low, but I had meant to practice doing this but never got around to it.  When the low battery warning came up, it immediately shut off and once it turned on all the original data was lost and I could also not use it until I unhooked the charger.  I had thought I could use it and charge it at the same time).

Brooks Cascadia Miles: 72.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.340.000.000.000.000.000.004.34

4.34 mi, 37:34, 8:38 avg

First run after the big race, nice morning and felt pretty good, first mile was 9:47 and then faster.  Ran out past the water fountain and then back.

GoRun Sonic Miles: 4.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.350.000.000.000.000.000.005.35

5.35 mi, 45:35, 8:31 avg

Cool and a little bit wet out this morning (could hear some thunder throughout the night), went a little bit farther than yesterday, similar route.  Andy was thinking about running with me but decided he'd take a vacation day.

Brooks Launch (aqua) Miles: 5.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.600.000.000.000.000.000.0011.60

11.6 mi,  1:47:41, 9:17 avg

Met Jamie at Diane's house at 6:30, waited a few minutes and then Joe showed up and we headed out and towards Starkey Park.  Stopped at the shelter a little bit then kept going out to the power lines where Joe took off to do his fast miles.  But as he was picking it up and listening to music he didn't hear is light drop and hit the ground, so we picked up his light and ran after him until he could here us. Let him go again then took it easy for the run.  Quick stop at the shelter again (because someone picked up and took the bottle of water Jamie had stashed) then headed back to Diane's house where we saw Crain (back from his 3500km bike ride in South America), Diane, and Renee.

I did walk the last 0.3 miles or so as we turned onto Haltata, legs were still feeling a little worn.

GoRun Sonic Miles: 11.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.620.000.000.000.000.000.003.62

3.62 mi, 29:48, 8:14 avg

Short out and back run this mornnig from my house to the Heritage Springs gate and back with a very brief stop at the traffic light.  Weather was pleasant, almost cool but a little damp.

GoRun Sonic Miles: 3.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.200.000.000.000.000.000.007.20

7.2 mi, 1:05:02, 9:02 avg

Ran with Jamie in the neighborhood, foggy morning which felt nice and cool at first but later felt sticky. Easy warm up and then pretty steady run with a little bit faster at the end.

Brooks Launch (aqua) Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.744.000.000.000.000.000.007.74

7.74 mi, 1:01:42, 7:58 avg

Ran from my house to the "new" sports park with the loop around the ponds.  I didn't have a specific plan in mind.  I ran one loop easy, then ran the next loop at a faster pace but not anything like a "tempo", but 7:25ish because I had an idea.  For the next lap I would try to run at a pace that would be the same or maybe a litle faster, wanted to see how I did "going by feel" which I don't do nearly enough.  So, the third lap was 6:37 pace.  Each lap is 0.72 miles but they have markings to do a measured mile (0.75 shortly after start and 1 mile about a third into the loop).

Cooled down a little bit and then ran home with a slightly faster pace then what I did on the way out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.412.000.000.000.000.000.006.41

6.41, 53:36, 8:21 avg

Ran at Longleaf with Striders at 5:30.  Ran two miles with Joe while he warmed up and before he took off on his tempo run.  Good run with mostly steady miles and last two a bit faster.

Brooks Launch (aqua) Miles: 6.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.001.430.000.000.000.000.005.43

43:29, 5.43, 8:00 avg

Planned shorter run before 50 mile race tomorrow to try and feel faster and loosen up.  Warmer this morning and a bit humid, loop around the neighborhood then out to Heritage Springs and back.  Pretty steady througout with last mile at 7:24 and last 0.4 at 6:51

GoRun Sonic Miles: 5.43
Race: Croom Fools Run 50 Miles (50 Miles) 09:33:20, Place overall: 10, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
50.000.000.000.000.000.000.0050.00

Croom Fools Run 50 Miles - a very late and very abbreviated race report

50 mi, 9:33:20, 11:28 avg pace

10th overall, 3rd AG (40-49)

I've always loved this race and this was also 4th time running (2012, 2013, 2014, 2016), it was also a redemptive race after the very challenging time I encountered at the Georgia Death Race just two weeks earlier.  I felt like I was actually running this time.  So, while 11:28 is not blazing fast, it is definitely faster than walking.

The race starts out on a paved road, and mostly downhill for 0.7 miles, then goes onto a dirt forest service road before turning onto single track for a short loop (about 5 miles) back to the starting area.  First couple of miles felt nice and easy as did the whole first 5 miles.

Then, we start the first of the three big loops, running down tucker hill through the heavily rooted sections, up and over some small hills and through a narrow glen that I heard another runner refer to as "beaver gulch", first time hearing that name.  The first loop overall was uneventful and mostly pleasant.  Temperature wise, things were not so great but fortunately would not get worse.  Start temp was low 70's and humid.  Fortunately some light rain kept things feeling kind of nice (and made the air in the controlled burn areas a little more tolerable).  Towards the end of the first loop I could see a pine tree near the trail, burned at the base and smouldering, with its trunk slowly getting smaller.

Finished the starter loop and first big loop in about 3:40ish.  For the start of the second big loop it felt like the rain was on its way (along with some lightning).  I prefer running without lightning but there is also a feeling of figurative electricity in the air that makes me want to run faster (this is what I felt at the start of loop 3 right before the big storm hit).  But unfortunately it was only the start of loop 2 so I still had to conserve.  Lightning got a little bit closer but soon passed.  Light rain was on and off for a good part of the race, not nearly enough to soak, just enough to cool.  Also, I had insurance, brought a cheap rain poncho with me just in case things got bad - so, they never did get bad and the poncho stayed in its packaging for next time.

The start of the 3rd loop was my low point, I had trouble getting going back to a running pace, extending my walk break more than planned and then when I did start the run pace was not much faster.  Overall, pace was not super fast and hopes of breaking 9 hours were gone.  Two secondary goals - finish under cutoff (12 hours), finish under 10 hours.  For the cutoff I'd just have to keep walking, to go under 10 hours I'd have to actually run (i.e. not walk) most of it - average faster than 15 minute pace.  So, eventually I got moving again and looked at each mile under 15:00 minutes as minutes I'd be under 10 hours.  They have an aid station just after going through the "pits" with about 4 miles left in the race.  Passing through there for the last time, thanked the volunteers and told them that this was my favorite aid station to go through for the third time (although the one on Croom Road was pretty entertaining).   Did miles in the 11:00 and 12:00 pace range, one mile at a time until finally was heading back up Tucker hill for the last time.

Last year and 2012 I was under 9 hours, but 2013 my time was 9:38 - that was the year I was training for Western States so my training was pretty serious and I had an annoying nagging cough that day.  No cough today, just a little worn from the Death Race two weeks earlier but I did it, kept on moving - past the looming storm which never really got bad (they did get hit pretty bad more towards home), past the low point until done.  The race just sort of progressed.

And as always, the race director here, Andy and his volunteers put on a top notch event that feels like family and coming home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.390.000.000.000.000.000.005.39

5.39 mi, 49:35, 9:11 avg

Ran at Longleaf with the Striders, started out with Anthony and ended up sticking together.  We ran out to the water stop and back.  My legs felt pretty reasonable today, much better than yesterday.  Not bad for just having run 50 miles on Saturday (race report to come shortly!).

It was back to cool again this morning, very nice.

GoRun Sonic Miles: 5.39
Comments
From Rob Murphy on Tue, Apr 05, 2016 at 20:51:21 from 24.10.247.181

I think me and Jeff Shadley are the only people in your favorite blogs that still post here.

Keep up the good work Mark!

From Mark on Mon, Apr 11, 2016 at 12:55:26 from 24.129.132.75

Hey Rob, thanks for the note!

I think you are correct about who is still posting. Jim posted in December, he's the most recent besides you and Jeff.

From Mark on Mon, Apr 11, 2016 at 12:58:35 from 24.129.132.75

And to top it off, gmail has been sending some of the FRB comment mail into the spam folder so I sometimes see these a few days late.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.660.000.000.000.000.000.005.66

5.66 mi, 55:49, 9:52

6:00am (ish) run with Jamie in the neighborhood and out past golf course.  Nice and cool again this morning.  Easy pace but legs might have felt a little better yesterday, but still not too bad today.

Brooks Launch (aqua) Miles: 5.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.520.000.000.000.000.000.006.52

 

AM 4.33 mi, 36:27, 8:25 avg

Slept in a little bit, feeling very tired, was going to start at 6:00 instead of 5:30 but then there was a tornado warning and some very heavy rain, so started my run at 7:30 and just did a shorter one, was nicer out by then.

PM 2.19 mi, 17:30

Did some weights and then a quick run on the treadmill at the Y while Thomas was at swimming.

 

GoRun Sonic Miles: 4.33GoMeb Speed2 Miles: 2.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.090.000.000.000.000.000.006.09

6.09 mi, 58:09, 9:32 avg

Easy paced run in neighborhood with Jamie.  Nice cool morning.  Run felt pretty good and it felt like I was running a lot faster than I was but at least it was nice out and it didn't feel slow.

GoRun Sonic Miles: 6.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.360.000.000.000.000.000.008.36

8.36 mi, 1:16:03, 9:05 avg

Ran with Jamie and Cynthia in Starkey Park, 7:00 am start.  Ran out and back to the 4(ish) mile water stop.  Cool and pleasant morning again.  A little faster on the way back than on the wsay out.   Saw lots of other runners today and spent some time at the Striders social hour which are now about monthly,

Brooks Launch (aqua) Miles: 8.36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.461.000.000.000.000.000.0012.46

12.46, 1:49:00, 8:45 avg

Ran with Cynthia at Spring Lake.  Great, cool morning for running, but I was kind of dragging but Cynthia was going pretty strong so I just kind of followed along.  There was a bike race going on but it didn't bother us too much as they went by quickly.  Cynthia was pretty strong up the hill on Earnest Lee Road, which a few years ago she could not run without taking a walk break.

Finished up with a loop around the actual Spring Lake and picked it up to about 7;30 pace.

Quick snack and then headed home so I could take the dogs on a car ride to get breakfast stuff for the boys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.315.000.000.000.000.000.008.31

8.31 mi, 1:04:52, 7:48 avg

Nice cool morning again, ran at Longleaf with the Striders.  I ended up going faster than planned, felt so much better than Sunday, miles flowed together with last mile at 7:16

Dropped off big case of little bottles of water to Clark for my water donation since I didn't run to Costco yesterday.

Brooks Launch (aqua) Miles: 8.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.110.000.000.000.000.000.007.11

7.11 mi, 1:03:10, 8:52 avg

Ran with Jamie in the neighborhood and out past the golf course.  Started at 7:00, was nice out again today and good to sleep in just a little bit later.  Nice easy pace but not too slow throughout and a little bit faster for the last mile.

GoRun Sonic Miles: 7.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.831.000.001.750.000.000.007.58

7.58 mi, 58:52, 7:45 avg

Ran at Longleaf with Striders, starting just after 5:30.   Ran out to water stop at easy pace for warm up and then did some 400m repeats (0.25 laps on garmin)

1:27, 1:28, 1:26, 1:22, 1:28, 1:27, 1:28

Did a little cool down then did next mile at about 8:00 and last mile at 7:19

Fairly cool out but just a tad warmer than yesterday, maybe about 68 degrees.

They had little cupcakes at the social hour to celebrate what would have been Hudson's 5 year old birthday.  He was a little boy that many in the group had been running for to raise awareness for cancer.

Saw Melanie and wished her good luck at Boston this weekend.  I had seen Claudia before the start of the run but didn't get to see her afterward to wish her good luck.  So, good luck to Claudia, Melanie, Joe G, David J, Ryan, Jacki, Andrea, Jolene and anyone else I'm forgetting.

GoMeb Speed2 Miles: 7.58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.280.000.000.000.000.000.009.28

9.28 mi, 1:23:17, 8:58 avg

Ran in the neighborhood with Jamie, 7:00ish start time.  Ran a little bit extra because she had 10 miles on her schedule.  A little warmer and more humid this morning and felt like rain might be approaching.  Golf course water fountain has been broken now for a couple of weeks so we ran to a different fountain (also on a golf course but the next one over - the "fancier" one).

Brooks Launch (aqua) Miles: 9.28
Race: Robbie's Run 5K (3.11 Miles) 00:19:49, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.220.000.003.110.000.000.006.33

Robbie's Run 5K today, felt good and happy to improve over last 5K where I did 20:32.

Managed to get 19:49 which was good for 4th place overall (3rd male) and 1st place masters.  Race was put on by Stider Keith who works at Word of Life where the race was held.  My first time being there, it's a beautiful campus with a youth summer camp.  Race was to raise scholarship money to send kids to camp.

Warmed up with some easy jogging and three 30 second strides up to race pace, then had about 5 minutes to hang out at the start line waiting for the race.  Lined up in the second row.  I had one PowerBar espresso flavored gel which I found in my laptop bag (must have been there for an emergency situation) which I took about 10 minutes before the race. 

There was a good sized group ahead of me for about the first 1/3 mile or so as I slowly caught up to the smaller pack that was forming.  Anthony took off quickly and was in the lead for about the first half mile.  I caught up to him just after the end of the first mile but wasn't sure if I'd be able to put any distance on him.  At this point there was a small lead pack of three people up ahead - Jacki Wachtel (who is flying to Boston on Sunday night), Bret (Keith's early 20's son), and a teenager.  I pretty much focused on Jacki and stayed at a fairly even distance back from her for about the first two miles, it was kind of like having a pacer.

At one point I was starting to gain on Bret, maybe around 2.6 or 2.7 miles, but then he got some speed back and put some distance between us.  I was worried about Anthony coming up behind me (he runs a lot of miles, has consistently been getting PRs).  My third mile was looking like it might end up being slower than 6:30 but I gained back some speed as it was drawing to an end and then kept on accelarating as I approached the finish line, doing the last 0.15 (garmin, pretty close) at 5:00 pace (I think that is my fastest kick).

Splits were: 6:17, 6:23, 6:24, 0:45 (0.15 @ 5:00)

Masters award prize was a large jar of Dixie's Honey

GoMeb Speed2 Miles: 6.33
Comments
From Rob Murphy on Tue, Apr 19, 2016 at 05:58:59 from 24.10.247.181

Sounds like a great race. Cool award.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.130.000.000.000.000.000.0013.13

13.13  mi, 1:57:30, 8:57 avg

Ran with Cynthia and Renee starting on the Suncoast trail and heading south to where it turns into the Upper Tampa Bay Trail.  Miles were pretty easy, went a little bit faster towards the end and also ran into a pretty good headwind.  Low 60's for starting temps which was very nice.  Legs a little tight here and there from yesterday's race.

Brooks Launch (aqua) Miles: 13.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.230.000.000.000.000.000.007.23

7.23 mi, 1:03:39, 8:38 avg

Ran at Longleaf, 5:30ish with Striders.  Out and back just past the water stop, ran with Anthony the whole way.  Back to being cool again this morning (cooler than Saturday or Sunday), about 59 degrees at the start.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.002.540.000.000.000.000.006.54

6.54 mi, 53:18, 8:09 avg

Ran in the neighborhood by myself, good weather again.  Nothing too exciting today, started out easy and ended up picking it up on the way back (partially because I was running out of time!)

GoRun Sonic Miles: 6.54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.930.004.000.000.000.000.008.93

7.68 mi, 59:16, 7:42 avg

After about 1.4 mile warm up, did a short tempo run which went pretty well

splits: 6:47, 6:40, 6:30, 6:37

The second and fourth miles had a breif slowdown navigating through a closed gate but mostly made up the time.  Weather was good again today and it was nice to piece together 4 faster miles in a row.

 

PM - ran at the Y on the treadmill briefly after doing some weights.  1.25 mi, 10:30, 8:24 avg

GoMeb Speed2 Miles: 7.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.030.000.000.000.000.000.007.03

7.03 mi, 1:06:15, 9:25 avg

Ran with Jamie in the neighborhood, easy conversational pace.  Started out together but she was running 10 and I had to get home to get the kids moving for school.  Another day of being blessed with good running weather.

Brooks Launch (aqua) Miles: 7.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.080.000.000.000.000.000.0020.08

20.08 mi, 3:00:15, 8:58 avg

6:00ish start (actually I was 5 minutes late, so more like 6:10.  Ran with Jamie from Longleaf to Diane's house where we picked up Cynthia, ran into Starkey park, brief stop at the shelter then headed out.  Saw Daisy coming back but she was walking.  Talked to her for a second and said she should turn around and run with us to our turn around.  She was supposed to finish her run fast (goal pace) but had gotten into a slump so we said we'd pick it up -ran just under 8:00 for first mile and about 7:40 for the second mile.  Then we continued on, back to Diane's house to drop of Cynthia and then back to Longleaf with last two miles at about an 8:20 average. (few seconds faster than Jamie's goal marathon pace).

Weather was cool and humid at the start (very light fog almost), some of the humidity burned off by the end of the run and fortunately it didn't get too warm - breeze kept it feeling cool.

GoRun Sonic Miles: 20.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.860.000.000.000.000.000.007.86

7.86 mi, 1:14:42, 9:29 avg

Cynthia came over to Jamie's house and I met them there.  Did easy paced run out to golf course and then back to neighborhood where we did a loop.  Coolish morning especially at the start.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.105.000.000.000.000.000.008.10

8.1 mi, 1:07:19, 8:18 avg

Ran at Longleaf with the Striders.  Ran with Joe for first 2.7 miles (up to water stop).  Took it easy and chatted about his race at Boston.  He did well considering the sciatica issues he battled for most of the month before the race.  After he turned back I picked it up a bit and did 5 MP miles (7:39 - 7:08 range).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.230.000.000.000.000.000.007.23

7.23 mi, 1:03:56, 8:51 avg

Ran with Jamie in the neighborhood, 7:00ish start.

GoRun Sonic Miles: 7.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.511.000.002.500.000.000.008.01

1:03:55, 8.01 mi, 7:58 avg

Started about 8:30 which was much later than originally planned.  Air still felt cool but sun was out so it was in between hot and cool (still nice in the shade).

Warmed up with 1.8 miles easy out to water fountain, then did 4 x 400m with 1:15 jogs between, followed by 1 mile where I tried to stay somewhat close to the pace for the 400's (at least wanted to be faster than 6:10), followed by 2 more 400's

First set of 400's: 1:31, 1:27, 1:25, 1:22

1 mile: 6:06

Last set of 400's: 1:31, 1:29

Didn't want to do too much more than this because I'm going to try another 5k on Saturday.  Workout was copycat of workout that Cynthia did with Tampa Running except hers had 6x400m to start with and I think I took a longer recovery after the 1 mile.  About halfway through the 1 mile portion I felt like I had slowed down to a jog but was more or less holding the pace.  When I say it felt like a jog, I mean my perceived pace, not the effort which felt all out.

In any event it was a pretty good run.

GoMeb Speed2 Miles: 8.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.060.000.000.000.000.000.0010.06

1:26:51, 10.06 mi, 8:37 avg

Ran with Jamie in the neighborhood and out over by the golf course.  First 4 miles were easy pace but gradually getting faster and next 6 miles were a little bit faster than her goal marathon pace.  Able to maintain conversation throughout the run.   A little bit wamer this morning and somewhat humid but still cool if you use your imagination.  Good run.

GoRun Sonic Miles: 10.06
Race: Starkey Ranch 5K (3.11 Miles) 00:20:24, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.820.000.003.220.000.000.007.04

Thought I'd try out another 5K after having good luck at Robbie's run.  Hoping to shave off a little bit of time.  Other goal was to try and run more even splits.

Did not get a better time but pretty happy with 20:24 time.  I was pretty strong through the second mile with the first two mile splits faster than at Robbie's run.  The race was supposed to start at 8:00 but they delayed it a little bit because many people were looking for registration/packet pickup at the finish area.  Race was point to point so start and finish were not very close (about a mile and a half away).  Morning was heating up, so knew it would be a little bit tough.  Race started and I was about 20th place for about the first half of a mile until I slowly gained on various other runners until we were mostly in the finish order.  As I got about halfway through the race I thought I had a chance at meeting my even split goal and was very pleased when I finished the second mile one second faster than the first.

6:14, 6:13, 6:38, and 5:54 pace for the last bit

Not sure exactly what happened on the third mile other than losing focus and not having someone to try and catch (the leaders were far enough ahead that I couldn't see them until almost the end.  The first almost two miles were mostly straight road.  Just before two miles we did a wide turn and then went onto a paved bike path for most of the rest of the race.

Ran some cool down with Cynthia and then stuck around for awards.  There were close to 20 people from the Striders group.  Pretty fun morning.

GoMeb Speed2 Miles: 7.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.210.000.000.000.000.000.008.21

58:05, 6.17 mi, 9:24 avg

Easy run with Jamie in the neighborhood.  It's the first Monday that I've run in a while after having done a bunch of Sunday runs.  6:00 am start, weather pretty nice this morning.  Yesterday afternoon got pretty hot.  I think yesterday morning was pretty warm also so good to take that day off.  First mile this morning was 11:00, then next few were in the 9:00's then last mile was 8:06

PM - 2.04 miles, 16:10

Went to the Y while Thomas did swimming, warm up, weights, and then just over two miles on the treadmill.  Back up to 155 lbs for bench press (5 reps) as well as being able to do  10x135lbs (which forever has been my bench benchmark but recently I had some trouble doing that).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.400.000.000.000.000.000.0010.40

10.4 mi, 1:33:00, 8:56 avg

Met Jamie at the back gate about 5:10, ran to Longleaf and said hi to a few people but just briefly, continuing on until hitting 5 miles and stopped for a small water at Aristide before heading back.  Coolish morning, very dark at the start with just a small sliver of moon.  Back home by 6:40, seemed so early!

GoRun Sonic Miles: 10.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.210.000.000.000.000.000.004.21

4.21 mi, 37:14, 8:51 avg

Sammy woke up early (about 4:30) wanting to go out, so let him out, back in and then got back in bed.  Just when I was about to wake up at 5:30 the lightning started along with rain so I stayed in bed, woke the kids up at 7:00 then went out for a short run.  Cool, pleasant post-rain morning, although a little bit short but maybe I needed the extra rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.921.005.000.000.000.000.008.92

8.92 mi, 1:09:28, 7:47 avg

Ran at Longleaf with the Striders, usual 5:30ish start time.  Was planning on warm up followed by 6 mile tempo at 6:50 average pace.  Saw Daisy at the start who was waiting for Anthony (who did not show).  Supposed to do 5 x 1 mile @ 7:25-7:30 range repeats.  Ran with her for warm up to the water stop at Aristide and then said I'd do the first mile repeat with her to start out and then I'd do the remaining 5 miles at my pace.  I also thought this would be a good exercise for me since I have this fear is that once I start out a new pace I get "stuck" there.  This is nonsense and decided this was a good time to prove that.

Did one mile with Dais at 7:24 pace.

Then transitioned to my tempo pace and held at for next five miles with last mile the fastest: 6:39, 6:47, 6:44, 6:48, 6:32

Even with the slower start, my average pace for the 6 miles was still about 6:50. The cooler air brought with yesterday's rain is sticking around so that was nice.

GoMeb Speed2 Miles: 8.92
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.260.000.000.000.000.000.006.26

6.26 mi, 52:32, 8:24 avg

Nice crisp morning (believe it or not).  Ran in the neighbhorhood solo.  I started on time (about 6:00), ran about 30 minutes, stopped back home to make sure Andy was up (needed to be in earlier than usual) which he was, went back out and finished run with loop around the neighborhood.

GoRun Sonic Miles: 6.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.240.000.000.000.000.000.0021.24

21.24 mi, 3:04:24, 8:40 avg

Ran with Jamie in Brooksville starting at Suncoast and SR 50.  Ran south for 2.5 miles, turned around and then ran north 8 miles out and back.  High 50's at the start felt chilly but soon felt perfect.  Amazing to have such cool weather this late in the year.

Plan was to run first seven miles at easy pace (9:00-9:30), next seven at about 8:45 pace, and then last seven miles at or below 8:23 pace (3:40 marathon goal for Jamie).

Run went just as planned and good practice for me running as a pacer.  There should be a 3:40 pace group in Buffalo to run with.  Then, two weeks later will see what I can do at Utah Valley.

Brooks Launch (aqua) Miles: 21.24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.240.000.000.000.000.000.008.24

8.24 mi, 1:13:18, 8:53 avg

Easy paced run with Jamie in the neighborhood and golf course area.  Slower pace first few miles, then a little bit faster.  Conversational pace and once again nice cool weather.

Wore new pair of Brooks Launch 3!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.547.000.000.000.000.000.0010.54

10.54 mi, 1:20:42, 7:39 avg

Ran at Longleaf with the Striders starting at 5:30.  Started out with Daisy and Anthony.  We did a two mile warmup then I did the first mile repeat that Daisy was doing, ended up with 7:08 pace for that one.  They headed back and continued on,  After a short water stop and a gel, for fun I decided to continue on the repeat pace, taking just a one minute rest between them.  Not all out but kind of a goal marathon pace feel which ended up being between 6:58 and 7:08 for a total of 7.  The one minute breaks made it feel really easy and kind of fun.  Not sure if there was a solid benefit but it did make running over 10 miles go by quickly.

New brooks launch again today to break them in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.060.000.000.000.000.000.0010.06

10.06 mi, 1:31:50, 9:07 avg

Ran with Jamie in the neighborhood, out and back to Heritage Springs, past the golf course and then loop around the neighborhood.  Felt muggy like it was going to rain soon but it didn't rain but did get a little bit cooler.  Good to get 10 miles in again today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.190.000.000.000.000.000.003.19

3.19 mi, 28:57, 9:05 avg

Tight schedule this morning and I did not get up early enough to get the whole run in that I wanted.  But, once I realized I had missed the window I resisted the tempatation to sleep in even more.  So, better than nothing run, out and back to golf course water fountain (which is finally fixed after several weeks being out).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.001.650.000.000.000.000.0010.65

10.65 mi, 1:30:30,8:29 avg

Nearly perfect run in Webster, NY from my brothers house.  Short run on road to the Hojact trail (former railbed).  Ran northwest to the end of the trail on Lake Rd, then made a quick left onto Forest Lane until it dead-ended so I'd get just over 5 miles in, then turned around and headed back the same way.  It had been raining earlier so there was some muddy areas here and there on the trail.  Also, a few small hills for variety kept it fun.

(new brooks launch)

Race: Meet-U in 5 and a Half (13.11 Miles) 02:39:30, Place overall: 21, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.390.000.000.000.000.000.0014.39

Meet-U in 5 and a Half - Half Marathon, Titusville, PA

Not long after signing up for the Oil Creek 100 Ultramarathon in October, received an email from the RD about a chance to preview part of the course.  The Oil Creek 100 runs on a 31 mile loop split up into four sections.  This half marathon would run on sections 4 and 1 (in that order).  My brother also wanted to run this since he has volunteered for some pacing in the fall and it was also a good chance for brother time.

Titusville is birthplace of the Oil Industry with the Drake well.  Race started in the parking lot of the Drake well museum.  Cool and cloudy, we were fortunate that it wasn't raining at the start.  We started with a one mile loop run across a grass dike, then back through the parking lot before we turned onto the trail.  Trail started climbing right away.  There would be over 1700' of climbing (the 100 mile race has 17,000 total feet of climbing).

Jim and I stuck together with me running behind him.  He was right behind a woman named Julie who we passed after about 10 minutes.  Jim caught his hydration pack and I was thinking about how he misjudged the clearance from the pack to the tree I slammed my shoulder into the same tree so hard I was soon thankful I didn't actually break it (nice sized bruise later).

After the big climb the trail was up and down, in and out of small ravines crossing streams which fed into the bigger creek down below.  Some streams we went through and some had very small wooden bridges.  I went down one pretty steep and muddy section which slowed me down a lot.  Jim was far ahead and Julie caught up and passed me.  Caught back up to Jim and Julie.  A couple of times a guy dressed in black and green was just a few feet behind me.

Rain had started after a couple of miles but it was light and had to filter through the trees, so stayed dry for the most part.  The race had a 5 hour time limit and I had no idea how much time I'd actually need, worried that it might be death race hard.  The trail was challenging at points but never brutal. 

At about 7 miles we came to a road where a bridge would take us over the river.  The four of us were there - Jim, Julie, the guy in black and green.  After a brief stop I got going along with the others.  Julie asked the volunteers how many women were ahead of her - they said 3.  Then she said to us "Ok, take us home boys".  So, I went out in front and thought I'd pick things up and see if I could catch female #3 (but had no idea how far ahead).  Julie was soon shouting "turn, turn!" - I had overshoot the turn from the road to the trail.  Back on track, more climbing and I was feeling good.  I was thinking Jim would catch up and pass me again on own of the downhills but I was getting farther out front than I thought.  I soon passed up one guy.  A few miles later while going in and out of a ravine, passed one more guy.

Trail was getting muddier and muddier - could no longer go around the muddy sections had to start going through them.  I also kept on hearing over and over again the words of the race director "assume that every root, rock, and bridge is slippery".  I had a few near misses with slipping but overall kept a good footing.  

With less than a mile to go the trail ended onto a paved bike trail.  Passed one more guy as I approached the bridge back over to the park.

3rd place female and gone through the finish about 30 seconds ahead of me.

Took off my race bib and jogged back to go find Jim.  Soon, saw the green/black clothed guy and a little later saw Julie.  Ran to almost where the trail met the bike trail, saw a couple more people and then Jim and ran with him back to the finish.

Splits: 9:45, 13:55, 11:30, 12:34, 13:29, 12:24, 14:57, 13:26, 10:17, 11:51, 13:48, 12:08, 8:41, 0.11@6:20

Stuck around for the awards ceremony and some refreshments before getting into some warmer dry clothes - temperature was dropping, so we kind of lucked out for the race.

Pearl Izumi II Miles: 14.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.710.000.000.000.000.000.009.71

7.64 mi, 1:07:10, 8:48 avg

Ran in the neigborhood with Jamie, Andy, and a friend of Jamie.  Ran the t-shaped route out and back to golf course, then did one more loop in the neighborhood.  Andy is starting to run 3 weekdays and a weekend long run.  Legs felt pretty good but still feeling Saturday's hills a bit.

PM - 2.07 mi, 16:30

Ran at the Y on the treadmill after doing a quick weight workout while Thomas was swimming.  Was able to do a maximum bench press of 165 lbs for three reps - working my way back up there

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.025.000.000.000.000.000.009.02

9.02 mi, 1:12:40, 8:03 avg

Ran at Longleaf with the Striders.  Easy warm up then picked it up a bit.  Warmer and more humid this morning.  Run was going well then the chaffing started - ouch!

GoRun Sonic Miles: 9.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.004.270.000.000.000.000.007.27

57:23, 7.27 mi, 7:54 avg

I ran solo in the neighborhood.  I was going to do my usual route but instead I decided to do a "right turn run", where I start taking a right down every side street until I'm back on the main loop.  I didn't start right away.  I made it a little under halfway around the neighborhood before having to run straight back to be home in time.  It feels tedious at first to go down every Court, Lane, Way, or  Street but was also kind of fun.

(wore new brooks)

Andy was originally going to run with me but found out that the cross country team is already meeting for the fall for informal group runs.  He started a spreadsheet to track his runs (I suggested a blog, but maybe later for that).  His coach expects senior boys to run 60-70 miles per week.  He gave Andy a goal of 30-40 miles per week because even though he's going to be a senior this will be his first year of cross country but he's also not completely new to running.  So, the mileage goal corresponds roughly to sophomore runners.

Launch 3 (titanium) Miles: 7.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.030.006.000.000.000.000.0010.03

10.03 mi, 1:19:37, 7:56 avg

Ran at Longleaf with the Striders.  Had been thinking about doing a longer tempo run but the morning was a lot hotter than planned and I was not feeling as good as I had hoped so modified things slightly and decided to do 6 one mile repeats with a short rest and a little faster pace than doing a straight tempo run.  So, that's what I mostly did, except for the 5th mile.

Splits: 6:37, 6:39, 6:29, 6:41, 6:58, 6:32

So, after the slight change of plans was pretty happy with the run.

GoMeb Speed2 Miles: 10.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.030.000.000.000.000.000.008.03

8.03 mi, 1:10:07, 8:44 avg

Ran with Jamie in the neighborhood.  She had a few fartleks to run (5 mins @ 5k pace, 2.5 min rest times 4).  We ended up doing 3 and ran a total of about 6 miles together then I added a little more on to get to 8 miles.  Was a little bit warm this morning but otherwise pretty good.

GoRun Sonic Miles: 8.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.2610.000.000.000.000.000.0016.26

16.26 mi, 2:09:27, 7:58 avg

Drove up to Brooksville (SR50 and Suncoast) with Andy and met Joe and Jamie.  Andy was running 7 miles and would take the truck back and I'd ride back with Joe and Jamie.  We started out together and once I got to 6 miles and Joe and Jamie headed back, I started to pick up the pace.

For last 10 miles ran: 7:40, 7:37, 7:21, 7:21, 7:36, 6:52, 7:10, 7:28, 7:08, 7:05

None of it felt easy but I managed to keep going.  Starting temp was 70 degrees and when there was a breeze and shade it felt nice but quickly warmed up when in the sun.

I think it was a better run than if it all just felt easy.  The hills were nice, need to keep doing more of these!

Joe had some watermelon slices for after the run which really hit the spot.

Andy had a good week of running, finishing with a total of 27 miles and longest run of 7 miles.  He plans to run 40 mile weeks by the end of the summer.

Launch 3 (titanium) Miles: 16.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.210.000.000.000.000.000.006.21

6.21 mi, 53:16, 8:34 avg

Ran solo in the neighborhood.  Weather was pretty good and run felt good except for the first mile where I felt pretty sluggish, just needed some warmup I suppose.

GoRun Sonic Miles: 6.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.262.000.000.000.000.000.0011.26

11.26 mi, 1:35:35, 8:29 avg

Ran at Longleaf with the Striders.  Dixie was there this morning, so ran with him.  He was just doing six.  We did an out and back together then I ran across the street to the actual neighborhood and did another 3 miles, but not more so I'd have a little time to talk to the others who were still sticking around. Chatted for a bit then drove home and then did another couple of miles in my neighborhood.

Launch 3 (titanium) Miles: 11.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.182.006.000.000.000.000.0011.18

11.18 mi, 1:23:30, 7:28 avg

Attempted to do a 7 mile tempo run at under 7:00 pace, which I did in terms of average pace but one of the miles was 7:07, splits were: 6:53, 6:54, 6:49, 6:53, 7:07, 6:45, 6:42

Then, after a recover mile at 8:27, did last full mile at 7:14

It was a little bit on the warm side for a tempo run , but still cool enough at 70 degrees and a slight breeze kept things cool.  Ran from my house to Starkey Blvd and did the tempo portion on the bike trail, then back home for the cool down.

GoMeb Speed2 Miles: 11.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.270.000.000.000.000.000.004.27

4.27 mi, 34:30, 8:04 avg

I didn't run this morning, decided I'd run after work.  I get home about 7:30, walk in the house and it is hot (at least hotter than it should be).  Call the AC people and they can send someone out within the hour.  I don't want to miss the guy so I do my run up and down my street, about 0.2 of a mile in each direction until the guy shows up.  It was actually kind of fun.  Now I get a new AC tomorrow.

GoRun Sonic Miles: 4.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.312.000.000.000.000.000.008.31

8.31 mi, 1:11:17, 8:35 avg

Joe met me in front of my house.  We ran to Duckslough, to 54, to Corporate, to Trinity Blvd to the new park where we did three laps around the water on the trail before heading back.  Ran with Joe to near his neighborhood then kept going for another couple of miles to get over 8 miles for the morning.

Had time to eat and cleanup a little before the AC guys showed up.

Launch 3 (titanium) Miles: 8.31
Race: Buffalo Marathon (26.21 Miles) 03:56:15, Place overall: 358, Place in age division: 30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
26.810.000.000.000.000.000.0026.81

Ran with Jamie for the Buffalo Marathon trying to help her get a BQ, but it was not quite BQ weather.  The course was nice and the race well organized.  They had pace groups so plan was to go with the 3:40 pace group and stick with them as long as possible and if we had to drop back I would do my best to stay on track for 3:43 or faster.

Cruising through the first half:

Race start had about 7,000 runners between the half and the full.  We stuck with the pacer with first mile going up a long gentle hill followed by the next few miles slightly downhill (this was pretty much the pattern throughout the race for the most part).

Just after three miles I kind of had to stop to use the POP although I knew I could probably hold it, but there was a row of 4 with no line.  I told Jamie I'd catch up but just missed getting into the last one before someone else grabbed the last one.  Had to wait maybe 20 seconds or so before my turn.  We were at a median near the end of an out and back section.  I briefly thought about cutting the course to catch back up because I was there to pace, however since I was officially registered and wearing a bib, quickly decided no way.  Caught back up right about the 4 mile mark.  I think I heard someone murmur about me making a "rookie mistake" as I darted past a bunch of runners trying to catch up - I'm sure I must have been quite the sight turning on the speed so early in the race.

Settling back in with the group after the little sprint I felt really good.  Sometime around mile 6 or 7 Jamie said something like "I hope this doesn't jinx things but the miles are going by pretty quickly".   Just after that we went over a short but steep arching bridge to get to the road that would run along the lake.  The next few miles were several degrees cooler and I wished we could have just run loops near the lake, that would have been nice.

In the 11 or 12 mile range, Jamie started mentioning about not feeling great, but she was still hanging on and we just followed along the pacer.  I asked the pacer how he got the pacing gig and said he was actually the pacing team captain.  For the marathon, they used two pacers.  At 12.75 miles the second half pacer would join us and then Jim would lead the half marathoners down the 1/2 finish chute while the rest of continued on.  The next pacer joined us, a little while later Jim split off and we went by the 1/2 way point pretty much exactly at 1:50 (although I did not see a 1/2 marathon marker - they did have good sized banner flags for each mile).

Not so good (but not horrible) second half:

Just before mile 14 Jamie took a short walk break and was starting to feel dizzy.  We still managed an 8:35 for that mile but soon after that she really wanted to quit.  I know that feeling but was going to do whatever I could to keep her going.   Also, she had mentioned about using a 3:50 to get into the London marathon so I thought that might help to bring that up, we'd just need to average 9:07 for the second half).  Mile 15 was right at 9:00 and then for the next two miles we somehow managed to stay under nine minute pace at 8:58 and 8:45 because between the walk breaks the actual running pace was in the low 8:20's.

But, it was tough going and soon the struggle would be to finish and to keep going fast enough that it didn't become a death march.

Going through Lafayette Park took its toll.  A lot more people were walking and it felt even warmer there - and it didn't help that an ambulance was being loaded up as we were leaving the park.  Maybe things got a little bit better after leaving the park, because segment-wise, we were heading into the final stretch.

The slowest miles were two miles (19 and 24) at 10:25, then mile 25 was right at 10:00.  Mile 26 is a long gentle slight downhill.  There were attempts at a couple small walk breaks but we kept moving for the most part and stayed right at 9:00.   We were running towards a traffic circle with an obelisk in the middle (you can see it in the picture below) that we could see for a while.  We went around the circle saw the 26 mile sign then a couple quick turns before seeing the finish clock.  My brother Jim was at one of the corners and got a few good pictures.

Jamie was a bit disappointed and I wished there was something I could have done to help her get a better time but I think it ended up being still a good time for a humid race with starting temperature of 70 degrees and ending at 82 degrees (not your typical Memorial Day weekend in Buffalo).  I did enjoy the course with the small ups and downs on a mostly flat two (different) loop course.  The race organizers asked the residents along the course to set up their sprinklers and hoses which many people came through and were out there cheerfully wetting us down.

The convention center had the AC turned down colder and they had plenty of great refreshments including pizza and a local craft beer "Mile 27".  We saw Jamie's family and friends several times on the course and was great that my brother could come out for the finish.  After the race (and a bite to eat at Jamie's parents house) we headed towards Rochester, stopped at Donut's Delite, then his house and then up to the Thousand Islands to see my parents. 

Launch 3 (titanium) Miles: 26.81
Comments
From jtshad on Tue, May 31, 2016 at 10:16:28 from 141.221.191.225

Nice job supporting your friend. Sorry about the heat affecting your ability to hit the goal.

From Mike M on Tue, May 31, 2016 at 11:44:14 from 168.213.5.107

Looks like you paced quite well- Great job getting her to the finish! Sounds like she needed you badly.

From Mark on Fri, Jun 03, 2016 at 09:42:16 from 24.129.132.75

Thanks Jeff and Mike! It was a lot of fun and I'm hoping for good conditions at Utah Valley coming up soon.

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, 1:04:31, 9:03 avg

Ran at Longleaf with the Striders.  Dixie was there again so ran with him and we chatted about training and about the Buffalo marathon.  Legs felt pretty good, not too much different then after a 20 mile run - maybe just a little bit.

GoRun Sonic Miles: 7.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.574.600.000.000.000.000.006.17

6.17 mi, 48:55, 7:56 avg

Ran in the neighborhood, solo.  Wanted to see what a few marathon pace miles would feel like.  They weren't too bad but weren't easy either. Maybe a little too fast for being just a few days from this past Sunday's marathon.  I'm supposed to be tapering so I'll try and do some short easy runs and some short runs with some faster stuff.

Today's faster miles were: 7:26, 7:19, 7:07, 7:22, and 0.6@7:22

The rest was a warm up and short cool down.

Launch 3 (titanium) Miles: 6.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.350.000.000.000.000.000.005.35

5.35 mi, 47:20, 8:51 avg

Ran at Longleaf with the Striders, but mainly ran by myself as I got there about two minutes late and none of my usual suspects were there, but still nice to be crossing paths and saying hi to others in the group. Kept it easy and barely looked at my watch (I didn't even know the average pace until at looked at the stats just now).  Trying to get to 100% recovery without easing back too much.

GoRun Sonic Miles: 5.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.344.000.000.000.000.000.008.34

8.34 mi, 1:07:46, 8:07 avg

Ran at Starkey Park with the Striders.  I saw Raj but missed him at the start and then got a text from Cynthia to say she was running late, so I got going.  Saw Raj as he was coming back and then I got to the 4 mile water stop before turning around.  The first 4 miles I felt pretty sluggish but was able to magically go faster after the turnaround.  Plan was to run 7:20-7:30 pace for the return trip and feel strong doing it.  I quickly got onto pace and was a little bit ahead.  Saw Cynthia but just said hi briefly.  Last 4 miles were: 7:13, 7:05, 6:59, 6:38

Very warm and muggy this morning.

While chatting we saw a small pygmy rattlesnake, first time I had ever seen one.  They sure deo look harmless enough! (but of course are not).

GoMeb Speed2 Miles: 8.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

4 mi, 8:54 avg

Easy-ish short run this morning, post tropical storm remnants so hot and steamy.  Garmin died about 2.6 miles into the run but I was familiar enough with the route to run 4 miles with a reasonable degree of certainty that it was around 4 miles (maybe 4.2 perhaps).

For being a taper day it didn't really feel that easy!  Oh well, it's what happens on race day that counts.

Launch 3 (titanium) Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.821.003.000.000.000.000.007.82

7.82 mi, 1:02:38, 8:00 avg

Dreading this run a bit but knew I needed to do it and knew I'd feel better and more confident after doing it.  Supposed to be 4 easy and 4 tempo miles at 6:45 goal pace.  I was pretty close for the average but off a good bit for the third mile.  Not sure why I struggle with those so much.

Tempo miles: 6:38, 6:52, 7:11, 6:31

Part of the problem on the third mile is the route where I have to twist myself to fit through a gate which breaks my pace for a bit then I have to struggle to get the average back down.  But, if I do catch up then I'm at a fast enough pace to hit the last mile ok.  Anyway, about a 6:48 average for the 4 tempo miles.  It was also in the high 70's and humid, part of this was my fault because I started later than I should have.  But, it's the effor that really counts, right?  If so, then it was a huge success.

GoMeb Speed2 Miles: 7.82
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.690.000.000.000.000.000.002.69

2.69 mi, 22:41, 8:26 avg

Last short run before the marathon, ran in the neighborhood and did a short segment of 7:13 pace towards the end for 0.3 miles.

GoRun Sonic Miles: 2.69
Race: Utah Valley Marathon (26.21 Miles) 03:37:00, Place overall: 159, Place in age division: 13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.210.000.000.000.000.0026.21

Utah Valley Marathon Race Report

Overall a wonderful experience with some nice surprises although the time was not quite what I had hoped for I actually don't think I had a solid idea of what I was capable of.  

Walking out of the hotel in Provo on race morning, the air actually felt hot.  It was 3:30 am and weather.com said it was 70 degrees but it felt warmer.  Boarded the bus about 3:40 and headed up the race course.  The bus route followed the race course because that was really the only way to get there - up Univiersity Blvd (189) to Canyon Road through the small town of Wallsburg at about 6200 feet of elevation.  It was cooler and felt cooler when we got off the bus - low 60's.  Starting area was at a ranch and the prerace hanging out area was literally inside a corral (word of caution from the day before, if you sit down on the grass and think there are rocks under you - those aren't rocks - most likely "cow pies".  While hanging out, killing time, and hydrating before the race I eventually got into a POP line (and huge kudos to RD for having ample POPs resulting in reasonably short lines).  The next line over I see a tall guy with the name Stephen on his bib.  It was none other than "Big Steve" Radle from back home and a member of the Suncoast Striders.  Steve is tall and used to carry around a lot of extra weight but now he's just tall but has a big heart so I think that's why the name has stuck.  Chatted a bit with Steve and some of his new friends from waiting for the race, then I warmed up and got in line for the race start.

 

The good miles(1-7): 7:15, 7:23, 7:27, 7:25, 7:34, 7:41, 7:41

There was a 3:15 pacer and a 3:25 pacer.  I was feeling like a 3:20 kind of day so I got into the middle with the inivisible pacer.  This is the point in the movie "Mark" where the audience is screaming at me to get behind the 3:25 pacer but of course I ignore it.  The usual race start mayhem occurs and I lose track of who is where, a lot of people run past me and I see a pacer up ahead and it almost looks like he is carrying a "3:45" pace sign so I'd better hurry and catch up.  Nope, it really was the 3:15 guy I find out nearly a mile into the race.  So, first mile is a little fast, I slow down a little after that and am feeling pretty good.  The first seven miles are pretty much just steady downhill with nothing terribly scary downhill.  This is one of the features that makes this course potentially fast - or possibly a disaster or something in between.   And although the miles are somewhat easy, it easy feeling not quite as easy as it should be.  It's also warming up a little bit, climbing towards 70 degrees as the sun comes up and the altitude decreases and I'm feeling a subtle affect from the altitude.

Hard stuff I knew was coming (8-15): 8:11, 8:58, 7:38 (+0:26 resync with mile marker), 7:40, 8:28, 7:44, 7:51, 7:42

Just after mile 7 finishes, Canyon Road merges onto Hwy 189 (which becomes University Ave), there is one last dip and then the road goes up for a while (with a little bit of down), mile 8 finishes and for most of mile 9 you go up.  Just before mile 9 finishes you start going down again for the most part with some up here and there for the next 3 miles after that.  Mile 8 didn't go so bad and I was feeling somewhat relaxed and ready to give back a little bit of time during the easy 7 miles.  So, finished mile at with an 8:11 pace, pretty much where I wanted to be.  Mile 9 was a different story.  The uphill really started to get to me.  I saw some POPs with no line so ducked into one.  Kind of needed to go but really needed a quick break.  Heart rate was through the roof.  At this point I felt like I was in trouble with still a long way to go.  I also reasoned that because there was a long way to go there was still time to turn things around and eventually the course would get easier again.  I finished, calmed down and jumped back out onto the course and by the time the downhill started again I gained back a little bit of pace and finished at 8:58.

Over the next 6 miles I was a decent bit under 8:00 pace except for one of the miles at 8:28.  But, it had taken a lot out of me.  As I neared the half way point I could hear members of the 3:25 pace group coming up behind me.  I was holding them off for a little while but not too far past the half way point they eventually passed me by.  I kept them in my sight and mile 15 I even rallied a little bit at mile 15 and managed a 7:42 pace.  Help came from some musical and semi-devine inspiration in the form of Depeche Mode's song "Personal Jesus" which actually has nothing to do with the real Jesus however is a catchy song with a decent beat.  And unfortunately, the rally didn't last much past the end of mile 15, and soon the 3:25 group started to slip away.

It gets harder, but I finish (16-26.2): 8:42, 9:28, 8:53, 8:29, 8:17, 8:36, 8:39, 9:34, 9:11, 8:36, 8:59, 0.3@6:55

There's one last significant hill (and a few smaller ones) starting around mile 16.  It is also in a section of canyon known to have quite a bit of wind but is mostly a tail wind except for this year.  Wind came on suddenly while going up a hill.  I survived ok for a while but found myself walking a few times after hitting mile 16.  Just after mile 21 (let's say 21.2) I looked at my overall time - 2:50.  Which meant keeping every mile under 10:00 would get me across the finish line under 3:40 - so new goal, was determined to not miss that one.  I think around mile 23 the 3:35 group passed me by.  I heard the pacer yell out to his runners encouraging them.  The road was a straight shot and you could see a very slight downill the whole way.  Legs were hurting.  Grabbed an ice pop which helped (not too warm at this point, about 72 degrees maybe).

Approached the finish line and managed a 6:55 paced kick and I think I passed one or two people.  I saw the clock ticking away and was trying to get even just a second under 3:37:00, however I ended up with a chip time of exactly 3:37:00, but at least I had hung on to me knew goal and resisted too much walking to stay under 3:40.

After grabbing some food and drink I sat down at the awards area where they were doing half marathon awards.  None other than the owner/administrator of this blog, Sasha Pachev was picking up his award as overall male masters winner for the half marathon for a time of 1:17.  Made plans to meet up with him later, then headed back to the hotel.

Had a chance for a quick sit down with Steve over a coke before he had to head to the airport.

Spent the rest of the day hanging out with Sasha and his family.  Saw three of his kids race in an 800m race,

then saw them race at a mile race in the Orem street festival going on.  That race was point to point so I had to run/walk another mile to go catch them at their finish.  Also, at this point the weather had actually turned cooler and weather was a little bit drizzly.

 

Had a wonderful dinner at Sasha's house including my first ever taste of home made root beer flavored ice cream.

Went to Sunday services the next day heading to the airport.

While heading to the gate I smelled something good, followed the smell and found the most garlic covered garlic fries I've ever tasted (along with a grilled cheese sandwhich)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.550.000.000.000.000.000.002.55

2.55 mi, 30:03, 11:48 avg

First run back after the marathon.  Actually, when starting out wasn't sure if I'd be running at all but thought I'd try run/walk if necessary.  More walking at first but was kind of running by the end.  Felt much looser by the end and ready to try for farther and faster tomorrow.

GoRun Sonic Miles: 2.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.940.000.000.000.000.000.004.94

4.94 mi, 46:59, 9:31 avg

As promised yesterday, a little farther and faster today.  Also, accompanied by Joe and Jamie so I could catch up and tell them about my experiences at Utah Valley.  Felt better again than yesterday and the company really helped.  Ran in the neighborhood.

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

6.2 mi, 1:01:03, 9:50 avg, HR 125 bpm (max HR 133 bpm)

Ran at Longleaf with the Striders and for first time in a long time wore the HR strap to see where I was at.  It also keeps me in a good recovery zone and away from too fast to be easy but not fast enough to serve a purpose.  I was expecting the worse and thinking I'd have to slow way, way down.  But actually, I was somewhat around where I was when I was doing HR training on a more regular basis.  Back when I tried it for the first time, I was struggling to run faster than even an 11:00 pace, but eventually worked my way into the 9:xx's.  Furthermore, the first mile doesn't seem to make a difference whether I'm trying to run HR or not, it's still about the same, a good bit slower than the rest of the run.  Today's first mile was 10:29 pace with an average heart rate of 112 and that included about the last 0.2 trying to move my heart rate up.

But, after the first mile, things fall into place and I have to be sure and run an even pace and fight the urge to want to speed up.

So, overall pretty happy with today's run and looking forward to at least a few more HR runs and then probably try to keep doing these except on planned specific workouts.

Launch 3 (titanium) Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.330.000.000.000.000.000.007.33

7.33 mi, 1:13:51, 10:04 avg pace, 123 bpm avg HR, 141 bpm max HR

Today's run was a little warmer and slightly harder than yesterday's run.  I ran through my neighborhood to the new park and circled the pond a few times (0.72 mile loop with 1 mile marked out).  Also wore HR strap again.  Did warm up mile where HR averaged 104 bpm, then had three good miles under 9:30 pace with HR in high 120's, but then had to start slowing down to not exceed 131 bpm.  Next three miles saw pace slowing down to 10:52 for the last mile.

But , overall a successful run because I did what I set out to do.

Launch 3 (titanium) Miles: 7.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.060.000.000.000.000.000.0010.06

10.06 mi, 1:30:53, 9:02 avg  (no HR strap today)

Ran in Starkey Park with Joe, Jamie, and Andy.  Andy turned back at 4 miles so he'd get 8 miles to meet his CC goal for the week.  Felt pretty good up until about mile 7 when it started to feel harder (even warmer today than yesterday).  But, we made it back ok and pretty happy to end the week after the marathon with 30 miles.  Can do more next week.

After the run, Anthony had boxes of Krispy Kreme doughnuts for fundraising in support of Ronald McDonald House Charities.  He signed up with them to get into the Chicago marathon and has ended up recruiting over 30 other runners from the Striders to run for them.  Bought one box to bring home.

Launch 3 (titanium) Miles: 10.06
Race: I Love Father's Day 5K (3.11 Miles) 00:19:42, Place overall: 7, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.290.000.003.110.000.000.005.40

I had fun at this race and felt a little bit of redemption after my slower than hoped for time last week at Utah Valley.  I had asked the boys to run with me but Andy was volunteering at the hospital and Thomas had met and exceeded his mileage goal for the week before (and wasn't very eager to go), so I figured I would enjoy the race myself.  Instead of t-shirts they had these really nice beach towel sized towels with the race name printed on them.  I had to wait until after the race to get mine because I was doing race day registration.

This race takes place in John Chestnut park which is very shaded.  I've done a number of 5k's here and I think they pretty much use the same route each time (one small loop about a half mile, and then a bigger loop for the rest).

Splits: 6:18, 6:28, 6:42, 0.04@5:42

Now, I know those don't really look like splits or distance that work out to a 19:42 5k, and at first I did think that the course was short.  But after talking to other people the consensus is the course really is 5k but the heavy shade can mess up the gps signal.  People using their iphones for watches measured 3.2 miles, and gps people came up a little bit short but the RD said the course was accurate.  Also, while I was running, I'd notice my lap pace for the second mile would fluctuate wildly.

I'll just have to run another 5k soon to see if I can repeat or beat this time. It's a good bit faster than my last 5k and a few seconds faster than the one before that which was run on a cooler day and was the one where I was trying to win a large jar of raw local honey (which I did).

Sasha's advice to me last week was to concentrate on 5k's for a while.  So, that was another reason to want to race this one.  While I was running the race it occurred to me maybe he meant more concentrating on training for a 5k, but maybe also did mean to run more.  5k is a short enough distance where running enough of them is pretty good training.

Brooks T7 Miles: 5.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.280.000.000.000.000.000.008.28

8.28 mi, 1:20:41, 9:45 avg, Avg HR 126 bpm, Max HR 134 bpm

Ran at Longleaf with the Striders.  Went out nice and easy and kept HR within MAF range of 121-131 avg for each mile.  Run felt pretty good.  Due to my distance and slower pace I almost missed the coffee.  Clark and Cindy were pulling out with their stuff all packed up, but when they saw me they poured me a cup before driving off.  Nice service!

So, another pretty good HR run.  These things take patience but wondering when I'll see my pace improve while staying in MAF range.

Launch 3 (titanium) Miles: 8.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.580.004.000.400.000.000.0011.98

AM - 7.87 mi, 1:05:20, 8:18 avg

Ran with Andy's cross country team at their practice.  They were doing 2 x 2 mile repeats with easy mile warm up and an easy mile between sets.  Goal pace was in the 6:40's.  I kep up ok sort of in mid pack of the group.  It was a lot of fun and I was glad I could basically keep up.

My splits ended up being: 6:47 and 6:52 for the first one, and then 6:43 and 6:45 for the second one.

After the two by two, we did 6 x 100m strides.  Now, on those I was way behind.  I think I might have kept up with one of the girls on the last one.

PM - 4.11 mi, 37:59, 9:15 avg

Ran with the Striders at Longleaf for the weekly "Humpday Hustle" which is a short run followed by meeting up at a nearby pizza place.  This was my first time participating although I had been meaning to for a while but I'm either staying too late at work or I have the kids and can't make it on those weeks.  

They had just changed the time from 6:00 to 7:00 which worked out for me, but main reason is because it's still pretty hot at 6:00.  Actually 7:00 was still pretty hot (low 90's) but it felt almost reasonable for running.

It was a nice way to break up the mileage for the day and be social at the same time.

GoRun Sonic Miles: 11.98
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.250.000.000.000.000.000.0010.25

10.25 mi, 1:42:19, 9:59 avg, HR 126 avg, 140 max

This run ended up feeling really long.  I was doing heart rate training and it started out feeling normal, with usual slow first mile with lower heart rate (below maf range), then miles in the low 9:xx's   No water at the water stop so turned back and decided to detour to the Longleaf pool which has a fountain outside.  After doing a couple more miles decided to go back to the starting area to be social for a bit and then finished off the last of my miles with an out and back.  Left hip flexor started feeling "tired" where it was slightly sore and just didn't want to lift my leg.  Stop and stretched using the new section of fence and then finished off the run.

Launch 3 (titanium) Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.980.000.000.000.000.000.0010.98

AM - 7.77 mi,  1:24:02, 10:49 avg, HR 127 avg, 139 max

Ran from my house to SR54, to Corporate Drive, to Trinity Blvd to get to the new park and did a few laps around the lake there.  Was having trouble keeping my heart rate even with slower running, so I started to periodically walk to get my heart rate where I wanted.  Air was warm and humid but there was some cloud cover and a hint of a breeze.  The walking breaks actually felt good because my running pace was faster and my overall pace was pretty much the same.

PM - 3.21 mi, 30:38, 9:32 avg  (no HR data)

Since I had decided to not do all 10 in the morning I brought my run running shoes and a pair of shorts to work and would head to the Dunedin causeway.  This ended up being quite enjoyable since it prevented me from working too late and the scenery was a nice change.  Ran from first parking lot over the second bridge and close to the park entrance before turning back.

GoRun Sonic Miles: 10.98
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.102.000.000.000.000.000.0017.10

17.1 mi, 2:37:40, 9:13 avg

Ran starting from Longleaf, just before 7:00.  Solo run today with goal of steady miles with no stopping.  Ended up at least with almost no stopping.  First 10 miles were basically pretty even (except for slower first mile as I warmed up slowly).  However, for some reason mile 9 felt harder than it should have felt and I just starting feeling really slow.  Saw Rob heading back from his run and stopped for just a bit to chat with him.  Just passed 10 miles I turned around and then suddenly felt a lot better.  I picked up the pace a little bit to get out of my perceived funk.

When I got to 14 miles, I decided to do the rest as a fast finish run.  Mile 15 was a 7:52 which I held myself back on slightly because I thought what I'd try to do is pick it up more each mile.  Went faster on mile 16 but was starting to feel off.  So, one more change - pick it up even more, finish under 7:30 and then take the last mile as a cool down. So, that's what I did - last two miles 7:27 and 8:45

Felt a bit tired and beaten up for a while, however I'd bounce back and would end up feeling pretty good by Sunday morning.

Launch 3 (titanium) Miles: 17.10
Comments
From jtshad on Mon, Jun 27, 2016 at 15:28:35 from 141.221.191.225

Great run! Looking strong. Hope all is well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.640.000.000.000.000.000.0010.64

10.64 mi, 1:41:34, 9:33 avg

Ran with Joe, Jamie, and Cynthia in the neighborhood and over by the golf course.  Saw Cassie from the Striders out running and said hi.  Then, on last segment of the neighborhood loop saw Lisa starting her run so she joined us for a bit.

I described the temperature as "not that bad" - since it was less than 80 degrees, and actually I ended up feeling better than I thought I would based on how I felt after yesterday's run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.620.000.000.000.000.000.0012.62

AM: 10.32 mi, 1:38:18, 9:31 avg, HR 127 avg, 138 max

Ran at Longleaf with the Striders, arriving pretty much on time at 5:30.  Ran a couple of miles with Daisy who was asking me about my Utah Valley Marathon experience and then continued on my own to the end of Aristide so I'd have over 8 miles for this portion.  Start temps were in the high 70's but for some reason Aristide felt at least 5 degrees cooler.  Got barked at by the dog behind the invisible fence but no longer get startled - he is pretty convincing that he's really coming into the street up until the point he actually stops.

I had my best maf mile so far this time around - 8:54 - the rest were 9:30's to 9:40's

Saw Andy and the Mitchell CC team heading out when I was on my way back.  

After the run, socialized a few minutes, drove home and did a couple more miles doing the neighborhood loop so I'd have over 10 miles for the day.

PM - 2.3 miles, 22:32, 9:48 avg

Did some elliptical at the Y, followed by a short weight workout, and then 2.3 miles on the treadmill keepingn my heart rate in the 121-131 range

Launch 3 (titanium) Miles: 10.32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.010.000.000.600.000.000.007.61

6.46 mi, 1:02:16, 9:38 avg, HR 127 avg, 137 max

1.15 mi, 9:07, 7:55 avg (no HR data) - strides

Ran from my house and did the t-shaped route out to golf course area and back.  Started just before 7:00 which was later than planned (was aiming for 6:30) but there was a slight delay helping the kids get out the door to go meet with the cross country team.

For first part of the run, kept heart rate at or below 131 (121-131 range), although it did jump out of range here and there.  I had another sub-9:00 mile (mile 2, 8:58).  Thought that yesterday's sub-9:00 was just a fluke but maybe these will start showing up more.  Looking at an article based on MAF training, I should be able to run at 8:00 pace or maybe a few seconds under based on my recent 5K times.  I'm theorizing that this sort of prediction works in one direction.  That just because I can't run those paces in training doesn't necessarily mean I won't hit those 5k times, but if I CAN hit those paces the I should be able to definitely hit the 5k times, and perhaps, furthermore the 5k times, when based on aerobic training instead of race day magic or gutting it out, it may better predict longer races.

But, I still want to do a little bit of speed here and there to practice leg turnover, so after the slow run I did 6 strides of various times (20-30 seconds).

GoRun Sonic Miles: 7.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.200.000.000.000.000.000.0011.20

11.2 mi, 1:47:27, 9:35 avg, HR 124, 136

Ran at Longleaf with the Striders at 5:30.  Did out and back with Joe while keeping heart rate in MAF range.  Saw Jackie and Ryan running and they asked us to join them but I wanted to stick to heart rate, although it was tempting.  Short coffee break with some of the Striders, drove home and then did 3 more miles around the neighborhood.  Trying to make it to 200 for the month of June.  Just two more to go which I'll try to get done at the Y tonight.

Launch 3 (titanium) Miles: 11.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.550.000.000.000.000.000.0012.55

AM -  10.23 mi, 1:37:39, 9:32 avg, HR 127 avg, 143 max

Ran with Joe and Jamie in the neighborhood.  First mile about 10:32 and heart rate about 110.  So, I picked it up a little bit to get HR into 121-131 range.  I had one mile about 8:45, and then the next mile was mostly in the 8:40's until I saw my heart rate at 137, so slowed down a bit to finish that mile at 8:59 and get HR back to 133.

Split off from Jamie at about 8 miles and then did the rest on my own.

Yesterday evening didn't go as planned so I missed getting in that last two miles for the month at the Y and therefore ended up shy of 200 miles making it my first month after 6 straight  months of miles over 200 - but pretty close at 198 which included recover from two marathons.

PM - 2.32 mi, 23:24, 10:05 avg

Ran around the neighborhood with NiKYO,  He was pretty good on the leash.

GoRun Sonic Miles: 12.55
Comments
From jtshad on Fri, Jul 01, 2016 at 09:33:54 from 173.198.176.201

Great consistency other these past months. Keep it up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.250.001.000.000.000.000.0015.25

15.25 mi, 2:22:19, 9:20 avg

Started at Longleaf at 6:30 with Jamie.  Ran to Diane's house then into the park for a bit before turning around.  Was pretty consistent with miles between 9:15-9:40 most of the way.  With one mile left, I picked up the pace and ran the last mile in at 6:40, then did a short cool down.

Launch 3 (titanium) Miles: 15.25
Race: Kiwanis Midnight Run 5k (3.107 Miles) 00:21:01, Place overall: 28, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.240.003.130.000.000.000.004.37

I signed up Andy and myself for both the 5k and the 10k.  5k started at 11:25 pm.  My brother Jim is in town and he also signed up for both races as well as Jamie (thought she might be doing just one race but decided on both).  It's only $10 more to do both races than it is to do just one.

Race takes place near the start of the causeway out to Honeymoon Island state park.  It's always expected to be pretty warm but this year (compared to last time I did it in 2010) was warmer and more humid with temperature at 81 degrees (2010 temperature was 75 degrees).

Andy had debated over which race to race and which one to run for fun and decided on the 5k.  Thought sounded like a good idea and said I'd run with him and maybe he could get a PR over his time at the RAP River Run 5k (20:30) a few weeks ago.  At that race he ran by himself and had splits of 6:05, 6:5x, and 6:5x so I thought maybe a little bit slower first mile could smooth things out.  We warmed up with a little over a mile before the race started including 3 x 25 second strides.  Felt drenched after the warm up and felt extra warm while packed into the crowd at the starting area.  We were hoping for a nice offshore breeze once we got out onto the causeway.

Got off to a good start and settled in about a 6:15 pace for most of the first mile but lost some speed going up and over the drawbridge (not too tall, maybe 15-20 feet up) and ended first mile at 6:26, a little slower than hoped but a good start and on track to break 20:00.   Next mile, which included the turnaround brought some more slowing and finished at 6:52.  I was feeling pretty wiped at that point and was about to tell Andy that this wasn't my day and he should go ahead.  As I was thinking about saying it he told me he was battling a side stitch so I kept quiet and just kept running.  Pace was not looking good - about 7:45 at the start of the third mile.  Gradually the side stitch started to release and we slowly picked up the pace until just back under 7:00. 

With about 0.2 mile to go I told Andy to kick it in and go, which he did and was able to pull away from me.  I watched him head toward the finish chute and realized he'd make it in under 21:00 and then I realized that I still had a chance, so I gave it my all, was close but just missed being under 21:00.  Andy got 20:57 - about 25 seconds slower than his PR but not that far off.  And, he was able to pull away from me when I was giving it all I had left.

GoMeb Speed2 Miles: 4.37
Race: Kiwanis Midnight Run 10k (6.214 Miles) 00:46:49, Place overall: 27, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.006.210.000.000.000.000.006.21

6.214 miles, 46:49, 7:33 avg

12:15 am, shortly after the Midnight run 5k was the 10k.  I was feeling pretty done after the 5k so thought I would just "jog out" the 10k.  As I recovered more I did at least set a couple of goals. 1. Try to get to and stick to a sub 8:00 pace, and 2. run a negative split.  Andy thought the 8:00 pace sounded good and said he'd run with me.  We started out together, got separated and then met back up.  But, the crowd was pretty thick and we were soon separated again.  About 3/4 th into the mile my shoe lace was flapping so I stopped.  A lot of people ran by me and I looked out for Andy but did not see him.  Got going again and finished the mile about 8:16.

I felt pretty good and kept going at my post shoelace pick up pace.  

Next miles were: 7:23, 7:19, 7:16, 7:23, 7:23 and last 0.2 @ 6:39

The causeway ends about 2.5 miles out as the road heads into Honeymoon Island state park.  The causeway was fairly dark but there is some light from buildings, traffic lights and such.  But, once inside the park it was pretty dark.  This year they had each side of the road and the center of the road lined with glow sticks.

As I headed out of the park and back on the causeway I saw Jamie (I'm not sure how she recognized me, I could barely recognize anyone).  As she headed into the park she saw Andy and they ended up running back together (except for the end where he sprinted the last bit).

I felt good and passed a lot of people.  Not really the time I'd normally be happy with for a 10k but for a 10k I decided to just "jog out" it was pretty good - more of a marathon pace run, after running a 5k, at midnight, in heat and humidity.  

For the 5k, Andy's age group was pretty competitive so his place was 7th.  However, for the 10k there were only two people.  So, he ended up with a nice age group award, and even though he was 2 out of 2 he certainly earned it!

GoMeb Speed2 Miles: 6.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.680.000.000.000.000.000.0010.68

10.68 mi, 1:42:29, 9:36 avg, HR 128 avg, 136 max

Ran at Longleaf with the Striders, with the group but did not run with anyone in particular.  Did not have my HR strap for the first part of the run (about 7 miles).  Finished up miles when I got back home (about 3 more).  Legs a bit sore from Sunday/Monday races.

Launch 3 (titanium) Miles: 10.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.150.000.000.000.000.000.0011.15

AM - 7.15 mi, 1:07:31, 9:27 avg, HR 124 avg, 140 max

Ran with Joe and Jamie in the nbhd.  It felt oppressively humid this morning. Good thing at least was that even though i didn't feel like running fast I had to put out some effort to put my heart rate into the 121-131 zone.  I had one mile under 9:00.  HR went a little bit high on last mile to Jamie's house, after which I slowed down.

PM - 4.0 mi, 37:11, 9:18 avg

Ran with the Striders at Longleaf for "hump day hustle".  Temperature was much higher than this morning but humidity was down and there was a little breeze so actually much nicer feeling.  Good to run a little bit with Renee who I hadn't seen in a while.

GoRun Sonic Miles: 11.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.060.000.000.000.000.000.0010.06

10.06 mi, 1:35:07, 9:27 avg, HR128 avg, 135 max

Ran at Longleaf with the Striders.  Started out and stuck to my heart rate zone so was mostly running by myself.  Temps felt much better this morning compared to yesterday morning (hint of cool now and then with some imagination).  Pace felt pretty good.  No miles under 9:00 today but overall average about the same.  Did just over 8 miles at Longleaf, then finished up once I got home.

Launch 3 (titanium) Miles: 10.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.790.000.000.000.000.000.008.79

8.79 mi, 1:29:24, 10:11 avg, HR 129 avg, 153 max

Little bit later start, ran from my house to the new park and did a few laps around the lake.  Sun was hitting me pretty hard.  Kept HR in MAF range for most of the run until after I got back to my house and finished up with 6 by 25 second strides.

Brooks Launch (aqua) Miles: 8.79
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.100.000.000.000.000.000.0014.10

14.1 mi, 2:08:02, 9:05 avg

Ran in Starkey Park with my brother Jim, Cynthia, Andy, and a little bit with Joe.  79 degrees at the start and felt a little cool at first but humidity really snuck up.  Kept the pace easy and consistent.  Jim and Andy turned back just after 4 miles out and Cynthia stayed with me to 6.5 and I kept going until 7.  Picked up the pace on the last two miles to 7:47 and 7:07.

Nice finish to the week of mostly steady running to concentrating on cardio base.

GoRun Sonic Miles: 14.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.092.000.000.000.000.000.008.09

AM - 6.01 mi, 54:45, 9:07 avg

Ran with Andy and Thomas (and cross country team) at McKethan lake park just north of Brooksville.  Kind of an adventure getting there.  Went to wrong place for caravan (wrong Target) so drove up by ourselves and got there early but gate to park was still locked.  Began doubting I was at the right place (although I had been there at least twice for the Red Mule 5k), tried a different entrance which showed a connecting road.  Road was dirt road and not really drivable with my little car (would have been fine for truck).  Got a stick stuck underneath which was dragging so stopped and climbed around to pull it out.  About ten minutes later I was getting bit by a large ant.

Eventually met up with everyone.  I did a couple loops with Thomas then some more on my own.  Was reasonably not too hot when under the shade but pretty hot in the few sunny sections.  Was planning on running a little more but already kind of late so left at it 6 miles for the morning.

PM -2.08 mi, 16:37, 7:59 avg, HR 125 avg, 141 max

Second running attempt, about 8:40 at night.  Rain was rolling in along with a little bit of thunder but tried to squeeze some in.  Just got a little bit wet.  I wore the heart rate strap but didn't look at it while running.  The second mile was a 7:41 but the average was only 132 bpm, only 1 beat outside of MAF range.  If this pace is true then that's a huge PR for MAF running.  I'll have to see if I can come close to repeating this.

Launch 3 (titanium) Miles: 6.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.160.000.000.000.000.000.0013.16

AM - 10.56 mi, 1:36:06, 9:06 avg, HR 128 avg, 136 max

This morning's 77 degrees felt cooler than normal. It would have been a good day for tempo or speed work but still sticking to HR training a bit longer.  Ran at Longleaf where I did a little over 8 miles.  Was able to string together even more sub 9:00 miles while sticking to MAF range (121-131).  Finished up two miles at home.

I'll have to look back to last fall but I think this might be my best MAF run ever.

Unfornately, Andy missed his run with the group.  He had slept through his alarm, although he did do some miles by himself after I got home and will join the team for their evening run tonight.

PM - 2.6 mi, 24:20, 9:22 avg

Ran on the treadmill at the Y after doing a warmup on the elliptical and an abbreviated weight workout (no bench press tonight, they've both been busy on the recent nights I've been there).

GoRun Sonic Miles: 10.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.760.000.003.100.000.000.0011.86

AM - 9.53 mi, 1:19:00, 8:18 avg (no HR today)

Ran from my house to the new park to do 5 x 1k repeats around the small lakes.  Today's gift was nice 73 degree starting temperatures and a slight breeze.  It felt nice yesterday, but was a little bit warmer so I'm glad I waited until today.  Although I'm concentrating on base building I want to do a little bit of concentrated effort on 5k training so I can run 5k's and evaluate my fitness.   Park is about two miles away, so ran that at an easy pace, then speed warmed up with 3 25 second strides to goal pace.

Since I've had two 5ks recently under 20 minutes and two over 20 minutes I set a goal pace as 6:26 (or 4 minutes per 1k repeat) and ideally wanted to come in maybe 5 seconds faster.

Trying to hit the pace by feel I ended up faster.  It's hard to adjust downward without going too far down and since I might fade toward the end I decided to just go with the pace.  If I ended up too slow I'd try to at least hit the 6:21-6:26 goal.

Results exceeded goal: 3:49 (6:10 pace), 3:34 (5:45), 3:46 (6:04), 3:35 (5:46), 3:48 (6:08)

Jogged back home and felt good.  Maybe it is too early to tell, but I'm coming up on nearly a month of mostly heart rate training (aka easy running) and it might be starting to pay off already.

 

 PM - 2.33 mi, 21:19, 9:10 avg, HR 125 avg, 136 max

Short run around the neighborhood loop after dinner, and after a stick shift lesson for Andy (he can at least get to where he needs to go if he has to and should be pretty smooth with a little more practice).  Cooled down nicely just before I started running due to some rain nearby but not so close we actually got any here.

GoMeb Speed2 Miles: 9.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.170.000.000.000.000.000.0010.17

10.17 mi, 1:33:45, 9:13 avg, HR 128 avg, 137 max

Another easy paced heart rate run and fortunately once again a relatively cool morning (for which I am thankful, especially with several in a row now).  Started near Longleaf and did out and back run to Aristide neighborhood.  Pace not quite as fast as Tuesday but still pretty decent.

After grabbing the last cup of coffee from social hour headed home and ran two more miles by my house.   Glad to see Andy had left and did not oversleep meeting the CC team.  Woke up Tom and he did his miles in the neighborhood while I was getting ready for work.

Launch 3 (titanium) Miles: 10.17
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, 1:58:59, 9:04 avg (no HR today)

Ran with Jamie and Renee on the Suncoast bike trail south to the Upper Tampa Bay trail, out and back route.  Pretty decent temperature but a little warm on the sections with no shade.  Stayed at a pretty steady pace (except for a post pit stop pick up to catch back up).  Was nice to get a mid week medium long run.  Pace felt pretty good but I'm sure I was probably out of maf zone for at least some of it.

Wore new Skechers Go run sonic 2 - pretty good but still like the original GoRuns (which seem to be hard to find).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.400.000.000.000.000.000.0016.40

16.4 mi, 2:31:42, 9:15 avg (no HR)

Started out just after 5:30 from Longleaf and ran up to Starkey park (with a short out and back into Aristide so I'd have at least 6 miles before the park).  Met Jamie in the parking lot just before 6:45 and then we did 5 more out and then back for 10 more miles.  Picked up the pace and ran the last mile fast at 6:56 pace.  Weather was ok and was pretty happy that I'm not feeling dinged up after running over 70 miles this week and was able to do a pretty good pace for the last mile

Launch 3 (titanium) Miles: 16.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.370.000.000.000.000.000.0010.37

10.37 mi, 1:41:13, 9:45 avg, HR 127 avg, 139 max HRR 37

Did not get started until almost 8:00.  Ran from my house, past the golf course and through Thousand Oaks to the Y and then turned back.  Grabbed some water at the golf course on the way out and back and took a gel at the Y.  Run was pretty good, not a bad pace for not being a great run, it seemed to drag out a bit but it never turned bad and the plus side was there was a bit more of a breeze on the way back and a few more clouds in the sky for cover.

I'm not sure if I love the new GoRun Sonic2 shoes, they are a bit spongier feeling but I think they'll do ok as an every day shoe.

GoRun Sonic2 Miles: 10.37
Race: Fast Tuesday's 5k (3.107 Miles) 00:19:56, Place overall: 4, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.110.000.003.180.000.000.0012.29

PM - Fast Tuesday's 5k

This was a small, semi-formal 5k race put on by a local running store.  $10 for entry and prize money for top 3 male and female runners.  Course was across from the new outlet mall on SR 56 near I-75 in a new yet to be developed sub-division.  The course was well marked, there was a guy timing it and a guy leading the lead runners on a bike.  Each loop was just over a mile, so it was just under 3 full loops.  I warmed up with a little over a half mile easy jogging, then two 25 second strides, then lined up.

There were two fast looking guys and a girl who looked like she might be fast.  Started out without really looking at my pace and was running near the girl for almost the first half mile as she started pulling away.  At that point my pace so far was about a 5:45.  I tried to stay steady without pushing too hard early in the race.  The two guys and the girl steadily spread out from me and each other.  Stayed near 6:00 pace and finished the first mile in 6:03.  I pretty much was able to hang onto that pace for a good part of the second mile but ended up slowing a little and finished at 6:10.

Temperature was about 81 degrees, a little humid but nearly as bad as the Dunedin Midnight 5k a couple weeks ago.

Third mile started feeling really slow but I gradually got back some of the pace I was losing and finished that mile at 6:30, then kicked it in at 6:00 pace for last 0.18. 

The 3 loop course had a good number of turns which I didn't do a great job with the tangents.

6:03, 6:10, 6:30, 0.18 @ 6:00

So, basically much faster and less fall apart at the end than the last couple of 5k's.  I felt a little bit stronger and more confident from the steady base work I've been doing

The other really nice bonus was the $20 prize money for 3rd place male.

 

 

7.32 mi, 1:06:12, 9:03 avg, HR 127 avg, 136 max, HRR 38

Cooler out this morning (from last night's rain) and earlier start made this a much easier feeling run.  It was also my fastest maf run so far with the pace slowly edging towards under 9:00 pace.  Today's conditions were similar to last week but with a small improvement.  Still need to keep at it.

Saw Andy, Thomas and the CC team heading out for their run while I was coming back.  Last night for their practice they included a 1 mile time trial at the track and Thomas ran his fastest mile ever - a 6:10.  I'm not sure if he's ever broken 7:00 before  He's been running with CC team since the start of summer putting in 20-25 miles (including swimming cross training).

Brooks T7 Miles: 4.97
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.820.000.000.000.000.000.0012.82

AM - 9.14 mi, 1:30:42, 9:55 avg, HR 124 avg, 146 max

Ran with Jamie in the neighborhood and out by the golf course.  I didn't get great sleep last night due to feeling wired after the race, but didn't wake up tired either.  Weather was pretty good again this morning, maybe about 75 or so.  I wore the heart rate monitor but wasn't really watching it carefully, just running a conversational pace.  8th mile HR was a little bit high.  After Jamie split off I did the last mile by myself and slowed down to get the HR back to 131.  For the most part it worked out that HR was where it needed to be.

PM - 3.68 mi, 36:23, 9:53 avg

Ran with the Striders for the "Hump Day Hustle" at Longleaf.  It was still well over 90 degrees so we ran in the neighborhood instead of on the bike trail.  Cynthia was there tonight so we ran together.  Joined up after the run at Johnny Brusco's for dinner.

GoRun Sonic Miles: 3.68Launch 3 (titanium) Miles: 9.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.510.000.000.000.000.000.0010.51

10.51 mi, 1:42:32, 9:46 avg, HR 128 avg, 138 max HRR 31

Decided to not get up at 4:50 then driver to Longleaf to start running at 5:30, but started from home at 6:30 instead.  Stopped by tail end of Striders social hour and grabbed a small gatorade to take on the rest of the run then continued out another 2.7 miles to get out just over 5 miles before turning around.  Sun was starting to hit me on the way back but most of the run felt almost cool.

GoRun Sonic2 Miles: 10.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.040.000.000.720.000.000.008.76

8.76 mi, 1:21:10, 9:16 avg

Ran from my house to the park with the path around the small lakes.  Was reasonably cool feeling when I left the house but pretty hot by the time I got back.  Back toward my house and then did 9 by 25 second strides with 50 second jogs in between.

(wore old Brooks Pureflow which i had retired from my shoe manager)

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, 3:11:6, 9:30 avg, HR 131, 151 max

Ran from Longleaf to Starkey park, leaving at about 5:40 (few minutes late as usual).  Got in almost 7 miles when I got to the parking lot where I met up with Jamie who had driven there.  We did a little bit over 13 miles together.  Also ran some with Daisy and Anthony (about 3 miles with them).  Plan was to stick within 121-131 range which I pretty much did except for the last two miles where heart rate climbed steadily (had gotten pretty hot out by then).  I didn't want to slow down because I wanted the run to be over with and Jamie was my ride back and she needed to be home soon.  

Overall the run felt good except for when it started to drag on.  Temps were pretty nice starting out and the light fog inside the park almost gave the air a slight chill until the sun cleared it up.  No major wild life sightings today, just one rabbit.

Launch 3 (titanium) Miles: 20.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.271.000.000.000.000.000.0013.27

AM - 10.75 mi, 1:40:04, 9:18 avg, HR 128 avg, 138 max

Nice, easy heart rate (121-131 goal) run from my house out to the Y and back in a slightly meandering path.  I left the house just before the boys drove to the Y to meet the CC team.  I passed them on my way back after stopping there for water and taking my gel.  I had 3 miles in a row under a 9:00 pace and felt pretty good overall.  The distance seemed to go by quickly.

Less than 49 miles to go to make 300 miles for the month!

PM - 2.52 mi, 20:30, 8:08 avg

Went to the Y.  After a short elliptical warm up and some weights (including leg extensions), I got on one of the treadmill that can go down to a 2% decline to do some "downhill".  Started out flat, then  went downhill for 10 minutes, then up for a couple of minutes, then downhill for the rest.  I'll add more later.  Ran some of it easy and some of it at goal marathon pace.

GoRun Sonic2 Miles: 13.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.650.000.000.000.000.000.0010.65

10.65 mi, 1:36:50, 9:05 avg, HR 128 avg, 137 max

Tuesday morning run with the Striders sat Longleaf.  As usual, I got there 5 minutes late, didn't really run with anyone but talked to some people at the water stop and then a little bit at the end.  There weren't very many of us today.  It was another reasonably nice morning weatherwise, summer in Florida is not so bad these days.  Stayed within heart rate range of 121-131 and ended up pretty consistent pace wise and ended up being one of my fastest heart rate runs.  I felt like I wanted to go faster and should have been able to but going to be patient a little longer.

I saw Andy and one of his CC team mates heading out when I was heading back.

I did the last two miles near my house and passed by Thomas out for his run.

Launch 3 (titanium) Miles: 10.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.620.000.002.500.000.000.0010.12

10.12 mi, 1:27:53, 8:41 avg

Did 10x400m workout today.  Easy paced jog out to the park with the trail that goes around the ponds, one stride to get warmed up, then did 400m (0.25 mile markings on the trail), followed by 400m jog/recovery, goal was to run 1:25-1:30 for each one.

Splits: 1:29, 1:24, 1:27, 1:22, 1:23, 1:21, 1:22, 1:26, 1:24, 1:23

On the 9th one, one of my shoes came untied so I slowed down a little to try and not trip, otherwise it would have been just a little bit faster.  There was a little bit of a breeze but almost no cloud cover so was getting a bit sweaty feeling by the end of the run.

GoMeb Speed2 Miles: 10.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.580.000.000.000.000.000.0011.58

AM - 8.54 mi, 1:23:32, 9:47 avg, HR 115 avg, 138 max

Ran with Jamie in the neighborhood and by the golf course, starting at 6:00.  Usually run at Longleaf with the Striders on Thursday at 5:30 but thought that 6:00 sounded a little better and this was probably the only chance for Jamie to run outside.  We were doing a conversational pace (but I wasn't looking at my pace and did not have the heart rate set up on the display), then we stopped at the drinking fountain.  I turned the heart rate display back on and saw my HR was below the 121-131 goal range, but was at 114.  So, sped up a little bit.  It's nice now that my heart rate actually says I'm doing an easy pace when I think I am.

Decided to not do all 10 miles this morning since I'm planning on doing at least two miles (maybe 3) on the treadmill at the Y tonight so I can practice some stead downhill running - longer than what I could do on any hill I could find around here.

PM - 3.04 mi, 24:08, 7:56 avg

Ran on the treadmill at the Y after 10 minute bike warmup and 3 sets of leg extensions.  Did two minutes warmup and then 20 minutes at -2% decline gradually going to 7:35 pace, followed by 1% incline at same pace, then 1 minute slow.  Hopefully this will help a little bit for the downhill at the Super Tunnel Marathon coming up on 8/21

Launch 3 (titanium) Miles: 8.54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

11.01 mi, 1:51:31, 10:08 avg, HR 122 avg, 140 max

Ran the Suncoast Trail to the Upper Tampa Bay trail with Cynthia as well as with Ben for the first three miles.  This morning was the warmest morning all week but it didn't affect things too much at first but gradually dragged on things a little more.  Took it easy on the pace and for the first 7 miles my heart rate was on the low side.  Got a little bit out of range on the last mile but I didn't want to slow Cynthia down who was struggling mentally with the sun so I wanted to stay with her rather than dropping back.  Despite my heart rate rising that last mile I didn't feel like I was struggling.

GoRun Sonic2 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.342.000.000.000.000.000.0016.34

16.34 mi, 2:26:27, 8:58 avg

Ran at Brooksville on the Suncoast trail starting near SR 50.  Ran south 1 mile, turned back and then grabbed my water belt and headed north for 7 miles, then turned around and came back.  Starting temperature was about 77 degrees and the humidity was up pretty high and partly cloudy so not direct sun the whole time but not shaded either.  Purposely took it easy for the over the first half and then started picking it up a little on the second half especially the last two miles which were 7:50 and 7:27.  Was a pretty tough run mentally because the easy pace didn't feel that easy but at least when I decided to go faster I could.

And now it looks like I've hit my July mileage goal of breaking 300 miles!

Launch 3 (titanium) Miles: 16.34
Comments
From jtshad on Sat, Jul 30, 2016 at 12:07:48 from 173.198.176.201

A great stretch of solid running (month and week!). Awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.650.000.000.000.000.000.0010.65

10.65 mi, 1:41:32, 9:32 avg, HR 128 avg, 138 max

Ran from my house to the Y, stopped for water then headed back.  Boys and the CC team had met at the Y for their run so I saw Andy and Thomas heading home just as I was getting there.  But, the coach was still there, so I had a chance to chat with him for a bit.  They had done a timed mile on the track today and Thomas ran a 5:50 (20 second improvement from two weeks ago).  Andy did not do the time trial due to injury recovery (just did the easy miles today).

Weather was pretty nice again, felt cool at the start of the run, nice little breeze, too.

GoRun Sonic2 Miles: 10.65
Race: Fast Tuesday's 5k (3.107 Miles) 00:20:02, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.790.000.003.110.000.000.0012.90

PM - Fast Tuesday's 5k, 20:02

Tried out the Fast Tuesday's 5k again like I did two weeks ago.  Slight twist this time.  About 10 minutes after leaving my house I realized I had forgotten my Garmin.  I might have had enough time to turn back and get it but didn't want to risk it so thought I'd try it with just my watch.  Arrived in plenty of time, paid the $10 entry and then warmed about - about 1 mile easy with a couple of short strides at the end.  Eileen was there and offered to let me use her Garmin but I thought I'd stick with the plan and try running with no Garmin.  It was hotter tonight at the start than last time and a bit windier.  Dark clouds were rolling in so they decided to start a little earlier.  Bigger group tonight, probably twice as many as last time.  Fast girl with the FitNiche shirt was there again like last time along with a woman named Terri (a very fast local woman).

Race started and like last time fast FitNiche girl steadily incresased the gap from me until she was way ahead.  I ran behind Terri and stuck with her until toward the end of the first mile when I pulled ahead of her (but she was never far behind me).

My first mile ended up being the same as last time (as called out by Michael) - 6:10

It felt like I had slowed down a lot and it was tough psychologically not knowing whether to push harder or hold steady.  I came by the second mile though 10 seconds slower than last time at 12:40 instead of 12:30 - so not too far off.

Finally, clearing the last roundabout for the last time and heading into the home stretch it looked like I might be able to make it in under 20:00.  Gave it all I had and it looked like I was going to get it but ended up at 20:02.

The wind was pretty strong at times and it was a bit warmer and also with no Garmin, being six seconds slower than last time was not so bad.  Interesting that first mile was pretty much the same.  Slower on the second mile but overall time was not 10 seconds slower so I must have done the last mile a little bit faster this time.

As the race ended the rain started to come down, first a little then more and more, so good call to start a few minutes early.

AM - 8.29 mi, 1:15:35, 9:07 avg, HR 129 avg, 138 max

Tuesday run with the Striders at Longleaf, 5:30ish start (actual start time after warm up was 5:38).  Out and back to the end of Aristide neighborhood, stuck to 121-131 zone except here and there where I drifted out, then had to slow back down.  Pretty good weather again.  Saw two deer in Aristide, one of them crossing the road and one of them just sort of looking at me.  Saw Andy and the team heading out as I was heading back.  Talked to a few of the Striders who were sticking around when I finished.

Going to try the Fast Tuesday 5k again tonight.

Brooks T7 Miles: 4.60Launch 3 (titanium) Miles: 8.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.280.000.000.000.000.000.0010.28

AM - 7.14 mi, 1:07:18, 9:25 avg, HR 128 avg, 140 max

Easy run this morning which felt pretty good, almost not sore at all from last night's 5k.  Weather was pretty decent again, not yucky at all.   Looped around the neighborhood and out past golf course before turning around and coming back.  Will do some more miles tonight with the Striders at "Hump Day Hustle" - probably 4 miles or so.

PM - 3.14 mi, 29:23, 9:22

Ran at Longleaf with the Striders for the "Humpday hustle".  This time I ran with Evan for the run doing one loop route.  Low 90's still hot so tried to stay in the shade as much as possible (no one ran on Starkey Blvd bike trail, too sunny).  Went to Johnny Brusco's for pizza afterward with the group.

GoRun Sonic2 Miles: 10.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.013.000.000.000.000.000.0011.01

6.94 mi, 1:08:35, 9:53 avg, HR 126 avg, 140 max (road)

4.07 mi, 32:10, 7:54 avg (treadmill)

Ran to the Y from my house taking a shorter route than I usually do (3.2 miles) so that I could do some miles on the treadmill once I got there.  Wanted some more downhill miles (can go -2%).

Got on the treadmill, ran 1 minute at 1% incline, then 30 minutes at -2% decline, gradually increasing the speed to 7:35 pace.  Kept it there until heart rate approached 140 (a little over 2 miles), then backed off the pace but still kept it faster than 8:00 and able to keep HR in mid 130's

Hopped off the treadmill and ran home but a slightly longer route but one with less chance of getting run over by traffic.  Started feeling hot during the last mile with the sun out and the morning coolness having vanished.

Launch 3 (titanium) Miles: 11.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.330.000.000.000.000.000.0010.33

10.33 mi, 1:39:09, 9:36 avg HR 120 avg, 138 max

6:30ish start time from my house.  Ran with Jamie and did the Trinity Oaks to the Y route with a brief stop at the Y and one other brief stop at the golf course water fountain on the way back which we had skipped on the way out.  Was a little warmer this morning than yesterday but still tolerable.  Conversational pace which coincided almost perfectly with heart rate training with slightly lower heart rate for the pace we were running.

GoRun Sonic2 Miles: 10.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.020.000.000.000.000.000.0020.02

20.02 mi, 3:11:12, 9:33

Ran at Sprin Lake/Brooksville area with Cynthia.  She ran 11 miles with me and then I finished up my 9 remaining miles.  First 11 miles were at an easy pace and it really felt easy.  Tried to pick it up during the last 9 miles but the hills and heat got to me (but fortunately there was good cloud cover so no direct sun).  Also ended up with 950 feet of total climbing which is pretty amazing to find in Florida.  It was a tough push getting up some of those last few hills.  Hoping this run made me stronger.  Time to start a little bit of a taper for the next two weeks before the marathon.

Launch 3 (titanium) Miles: 20.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.270.000.000.000.000.000.006.27

6.27 mi, 59:37, 9:31 avg, HR 123 avg, 135 max

Originally was planning on running 8 miles with Jamie starting at 6:30.  But it had started raining, then got heavy so decided to wait.  By 7:00 I realized this was going to be an all day (or at least all morning) rain.  Looking outside again, it wasn't coming down that heavily.  So, finally just did it and started running.  I get just as wet wearing a hat but somehow it makes it not so bad.  In the end, not such a bad run and not too far off from what I had planned to run.

Apart from the rain, I was feeling kind of sluggish but my heart rate stayed pretty low.

GoRun Sonic Miles: 6.27
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. 1:17:02, 9:27 avg, HR 120 avg, 139 max

Ran with Jamie in the neighborhood and out past the golf course and then back.  6:30 start time, weather good again but with a very light sprinkle at the start of the run which soon tapered off.  Good therapy run.  Legs were still a little sore but much less than yesterday and the easy run was helping by the end.  Conversational pace which I wasn't always watching so HR average ended up being 120 instead of in the 121-131 range.  Good heart rate for the pace.  Jamie had received one of those 3:30 am phone calls you never want to get to hear about the passing of a family member back in her home town.  Not too many words to offer that could help but at least a run is a good start to get clear your head.

GoRun Sonic2 Miles: 8.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.060.000.005.000.000.000.0010.06

10.06 mi, 1:22:20, 8:11 avg   (no HR monitor today)

As promised (to myself), one set of Yasso 800's as a workout/predictor/confidence booster.  I struggled to get out of bed and almost postponed this run until tomorrow, but better to get it done today.  The weather patterns with lots of on and off rain made the morning comfortable again at 75 degrees and less than awful humidity time to go for it.

As for goal time I haven't broken 3:25 in a marathon since Boston 2015 and have not been under 3:20 since Clearwater January 2014.  McMillan believes in Yasso 800's as a predictor but says to run them 5 seconds faster than the original formula.   So, I decided I would try to hit them all between 3:15 and 3:20 (6:30-6:40 pace), with recovery jog not more than the time it took for the  800 (tried to stay around 3 minutes even) with no extra breaks.

Splits: 3:13, 3:12, 3:08, 3:07, 3:14, 3:01, 2:59, 3:13, 3:08, 3:06

Happy with the results and the general pattern (first two slower, last two faster and one under 3:00).  At the very least, one more box checked.  

GoMeb Speed2 Miles: 5.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.370.000.000.000.000.000.006.37

6.37 mi, 58:56, 9:15 avg

Ran at Longleaf with the Striders, but mainl alone as I got there a few minutes late again.  I was not able to find my heart rate monitor strap, so I ran by feel.  The run felt hard so I didn't push the pace and stayed about 9:15 to 9:30 most of the way except for the last mile.  I guess I've really started to like the heart rate monitor because I don't have to guess at what "easy" pace means.

I saw Dixie afterward.  He hadn't been running much after hurting his knee while trimming hedges, but was finally back for a 3.1 mile run and to also bring jars of honey that others had requested.  Everyone loves his raw, local, natural honey.

Launch 3 (titanium) Miles: 6.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.630.000.000.000.000.000.008.63

AM - 5.35 mi, 49:24, 9:14 avg, HR 127 avg, 138 max

Kept the run short and easy this morning.  Loop around the neighborhood and out and back past golf course.  I found my heart rate strap.  Pace ended up about the same as yesterday but it felt easier and without any anxiety.  Saw Andy out running with the team.  They were going to stop at the house to raid the fridge but he didn't have his key with him and I had locked the front door.  I'm going to run a few downhill miles tonight on the treadmill.

PM - 3.28 mi, 25:37, 7:47 avg

Ran at the treadmill at the Y using a 2% decline for most of the run (pretty much everything except first minute and a little bit at the end) - about 23 minutes.  But first did ten minutes on the bike followed by 3 sets of leg extensions.

GoRun Sonic2 Miles: 8.63
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.035.001.000.000.000.000.0012.03

12.03 mi, 1:43:13, 8:35 avg, HR 141 avg, 183 max

Ran in Starkey park with Cynthia and Andy.  Before we started there was a very large turtle wandering around the parking lot (probably well over a foot wide), but it didn't look like a typical large Florida turtle, looked more like a type of box turtle and it was following people around.  It must have been someone's pet that the "returned" to nature, poor guy.  

Weather was pretty nice out, just under 75 degrees at the start.  Easy pace on the way out.  Andy turned back at 5 miles to hit his10 mile goal for the day and 50 mile goal for the week, he's just 18 miles away now from making 500 miles for the summer. 

Stopped briefly at 6.5 miles for a gel, water, and a quick stretch.  Continued on and finished that mile in 7:35.  Had planned on running back between 7:30 and 7:40 pace, but locked onto a faster pace and didn't want to slow down.  Next 5 miles were: 7:07, 7:13, 7:25,  7:17, and 6:54

When I got back someone had put out some fruits and vegetables for the turtle.  Hopefully someone will find him a home (if it was dumped here and doesn't belong in nature).

Launch 3 (titanium) Miles: 12.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.240.000.000.000.000.000.004.24

4.24 mi, 40:37, 9:35 avg, HR 125 avg, 135 max

Short easy run in the neighborhood, out and back to Trinity Blvd after running past the golf course.  Warmer this morning, and pre-rain humid oppressive.

GoRun Sonic2 Miles: 4.24
Race: Fast Tuesday's 5k (3.107 Miles) 00:19:52, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.900.000.003.110.000.000.0010.01

PM - Fast Tuesday's 5k

19:52  (Garmin distance 3.17) 4 second PR on this course, 10 second improvement from two weeks ago.

Third time trying this race and ended up with my fastest time.  Weather was typical, mid 80's but less wind than two weeks ago.  Warmed up with 0.7 miles combined easy running and a couple of quick strides.  Many of the same people were there and several new ones including Jeremy who I hadn't seen for a while.

Race started with a verbal "bang" from Michael and Bernie on the bike out in front of the leader.  Felt good through the first mile although I felt like I was slowing down a little towards the end but still ended up with 6:04.  Next mile my pace seemed to fluctuate a bit.  I concentrated on staying faster than 6:26 to try and break 20:00, managed 6:20 on the second mile.  Ok, just hang on one more mile.  Felt like my pace was slipping away for the first half of the third mile, in the low 6:30's until about the last 0.3 when I picked it up just a little bit and finally managed to get back under 6:30, finishing the third mile in 6:27.  Ran the last bit at 6:12 pace.

Splits: 6:04, 6:20, 6:27, 1:02 (0.17@6:12)

 

AM - 5.4 mi, 50:03, 9:16 avg, HR 125 avg, 135 max

Ran from Longleaf along Starkey Blvd bike trail.  Tuesday morning Striders run.  Just out and back to water stop.  Felt very warm on the run up but had a nice breeze on the return trip.  Ran about a half mile with Rob Fulton before he turned back and headed home.  Will try the 5k tonight.

Brooks T7 Miles: 4.80Launch 3 (titanium) Miles: 5.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.381.000.000.000.000.000.006.38

AM - 3.2 mi, 29:51, 9:20 avg, HR 123 avg, 137 max

Short and easy run while waiting for the AC guy to show up.  I didn't want to miss him so I did the last mile running up and down the street near my house so I wouldn't miss him in case he got there early.

PM - 3.18 mi, 27:19, 8:35 avg

Ran with the "hump day hustle" group meeting at Longleaf.  Ran on the Starkey Blvd bike trail.  I picked up the pace of the last mile 7:11 after doing the first two miles in the 9:xx's

GoRun Sonic2 Miles: 6.38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Planned rest day for taper purposes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.640.000.000.000.000.000.005.64

5.64 mi, 54:55, 9:44 avg, HR 119 avg, 134 max

I ran with Jamie in the neighborhood.  She got back last night after her trip to Buffalo to bury her 22 year old nephew, celebrate her niece's wedding, and celebrate her own birthday.  I wore my heart rate monitor but was not monitoring it.  But, looking back at the miles there was a gradual pace increase accompanied by gradual heart rate increase but it all stayed within the easy feeling range.  Weather was pretty nice again this morning.

I had a massage yesterday afternoon from Strider Tracy who is fairly new at it with her license finalized about a month ago but already with an excellent reputation from all of the practice work she did while a student.  It hurt.   But, fortunately does not hurt today and I think I am noticing a difference, but usually I feel the best two days after a massage.

GoRun Sonic2 Miles: 5.64
Race: Super Tunnel Marathon (26.219 Miles) 03:28:52, Place overall: 49, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.220.000.000.000.000.0026.22

Super Tunnel Marathon Race Report

Start temp, low 60’s , ending temperature 72 degrees

3:28:56 gun time, 3:28:51.3 chip   49th overall, 39th male, 7th age group

 

 

Day Before:   Day before

At end of the race:   

 

Glad to have the chance to try out this race.  Was hoping for an enjoyable time and if everything went well maybe a BQ.  Day before was hot.  I had somehow managed to trasnport Florida summer weather to the Pacific Northwest.  Everyone there was talking about the heatwave.  Fortunately, the cooler, back to normal temps returned the morning of the race.

Took the bus from near the finish line to the start line at Snoqualmie Pass, arriving a little over an hour before the race.  I had a long sleeve shirt on but was pretty chilly.  Had a chance to talk to several people before the race, always fun to hear everyone's stories.  Watched the early starters get going at 7:00 and then waited around until the regular start at 8:00.

The race starts about a quarter mile from the tunnel entrance.  The volunteers provide you with one or two drop bags, with one bag for stuff you don't need until the end of the race and a smaller one to carry and then drop off after exiting the tunnel in case you want to drop off your flashlight.  (The tunnel is not lit at all so a flashlight, headlamp, or both is highly recommended).  And even with the light, I didn't want to risk stumbling (surface is a little uneven and there are some small potholes/puddles from the dripping water) and wanted to start out at an easy pace anyway.  So, I fell in behind the 3:40 pace group which felt like a good warmup pace.

GPS signal quickly goes away but they do have mile markers each mile, including inside the tunnel.  I missed getting my split at the first mile, but at the second mile we were at 16:33 (8:16 pace) which seemed pretty good.  The tunnel was a little over two miles long, so the plan was to pick up the pace after exiting and try to run about a 7:40 pace.

Unfortunately, I'm not sure what quite happened, but I seemed to take forever getting my stuff together to drop off (everyone else seemed to start getting their stuff together while they were running and were able to quickly toss their stuff).  I also experience a slight wardrobe malfuntion with my running shorts not tied tight enough so that they were falling down.  By the time I was all set and had made it a little bit farther to the 3 mile marker, saw that my time was 26:46, or about a 8:55 pace.  The 3:40 pace group was long gone and the 3:30 pace group seemed impossibly far ahead.

But, in a way it was kind of fun as I caught up to and passed people.  I was soon up to and then passing the 3:50 pace group in about a mile or so (I hadn't even noticed them passing me), and then in about 5 miles was up to the 3:40 group.  I still felt impossibly far behind but kept on going on past the 3:40 group and hoped I would not be seeing them again.  I kind of head to pull over for a pit stop but decided I wanted to get enough distance so they could not pass me.

So, basically from miles 3-13 was a game of trying to catch up to the 3:30 group.  It was also all downhill at a very steady 80 feet per mile.  This was after all an old railbed designed for trains making a smooth stead climb of 2000 feet up and over the pass, so I'm not sure if you can find a more consistenly graded marathon course.

I'm not sure if the next couple of miles were a mistake, but once I caught up to the 3:30 group I decided to hang with them and just relax with them and then start pulling ahead.  Maybe that cause me to break my pace groove or maybe this is what saved me.   So, when I finally made my move and got ahead of the group it was a bit of a struggle.  When I passed the 3:40 group I had decided I would make sure I put a good gap between myself and the group before even thinking about slowing down for anything such as taking a gel or making a pit stop.  So, I had been putting off a pit stop for quite some time when I finally decided to take care of that.  Unfortunately the 3:30 group cruised right by me and I lost my lead then had to speed up a bit to catch back up.  Something similar happened one more time at mile 18 when I slowed a little while taking a gel.  Catching back up again was difficult and at mile 19 I  had fallen behind and was starting to lose them.

At about mile 21ish, one of the 3:30 pacers had fallen back a little bit while going through an aid station.  He was hitting a rough patch.  I passed him for a little while but eventually he would catch back up to me.  Mile 20, 21, and 22 were pretty decent but mentally I had been telling myself to just try and make it to mile 22.  So, at mile 22 I slowed again and felt like I wouldn't be able to get back on track again.

When the 3:30 pacer who had fallen back caught up to me again he told me "we were right in the 3:30 bubble".   I wasn't sure exactly what he meant because the 3:30 group seemed to be way ahead.  Part of me, in my head thought "so, that's nice, but this is as fast as I can go, but thanks".   Then he starts pulling ahead and catches up to a woman who had also fallen behind the group a little bit.

Finally, with a little under a mile to go I looked at my overall time which was 3:22:xx and I suddenly realized I could turn this into a good race and finish strong and my pace started to improve and ended up finishing mile 26 at 7:36 (and this was despite the fact that the path had a thick coating of fresh gravel which was much looser than the hard packed dirt/gravel I had been running on).  After the mile 26 sign, it was a straight shot in.  I was extremely grateful for the encouragement of the pacer and it always amazes me how much of a mental race a marathon can be.

 

  1. –  (no gps inside tunnel, did not record lap at mile marker)
  2. 16:33 (first two miles, still no gps, recorded lap at 2 mile marker)
  3.  10:13 (included after tunnel bag drop)  (26:46 first three miles)
  4. 7:28
  5. 7:20 +0:45   (caught up to 3:50 group)
  6. 7:20
  7. 7:37  +0:10
  8. 7:18    (caught up to 3:40 group, nervously passed them)
  9. 7:29   +0:19
  10. 7:20
  11. 7:28
  12. 7:42   +0:38   (36 seconds ahead of 8:00 pace)
  13. 7:12  (slowly closed in on and finally  caught up to 3:30 pace group)
  14. 8:00  (decided to hang with the group for a couple of miles and then pick it up)
  15. 8:08 +0:51  (1:59:37 total, 23 seconds ahead of 8:00 pace, still hanging with the group)
  16. 7:38
  17. 7:49
  18. 7:52
  19. 8:25   (struggled to get under 8:30 for this mile, was way behind 3:30 group, started thinking I might get 3:37 if I slowed down and lost a minute per mile)
  20. 7:59  (held it together the next three miles)
  21. 7:52
  22. 7:55
  23. 8:23  (really felt like I was dragging here, one of the 3:30 pacers had dropped back at an aid station, then passed me, said we could still make it)
  24. 7:46
  25. 8:25
  26. 7:36   (after passing the 25 mile sign and looking at my overall time realized I could make it under 3:30 and picked it up, caught back up to and passed straggling 3:30 pacer)
  27. 1:30 (0.23 @ 6:45)

 

 

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

4 mi, 38:00, 9:30 avg, HR 122 avg, 136 max

First run post-marathon.  Felt pretty good, almost normal.  Kept it short and easy.  Distance is a little approximate because it took quite a while to turn on fully (it was doing that weird date change thing where it updates every stored run to today's date, does this sometimes after time changes and/or travel).

GoRun Sonic2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.030.000.000.000.000.000.006.03

6.03 mi, 57:21, 9:30 avg,  HR 119 avg, 136 max

Ran at Longleaf with the Striders.  Joe was there so we ran together.  Was running a little slow at first (due to talking).  Picked up the last two miles while staying in 121-131 range to 8;48 and 8:57 while feeling good.

Launch 3 (titanium) Miles: 6.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.450.000.000.000.000.000.004.45

4.45 mi, 40:31, 9:07 avg, HR 124 avg, 135 max

Another short run in the neighborhood.  More HR/recovery run.  After the first mile warm up had 3 miles in a row under 9:00 and last 0.4 miles was right at 9:00

Launch 3 (titanium) Miles: 4.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No running for me today, but I did drive the boys to Lakeland for their first cross country meet.

http://coolrunning.com/results/16/fl/Aug27_JimRyu_set1.shtml

Andy ran with the varsity team and ended up with 21:01.  His foot had been hurting him all week and finally felt better Saturday morning.  He says he think he took it too easy the first mile which he did about a 6:30 (I gave him my watch to wear since they could not wear garmins during the meet).  He was pretty happy although was hoping for a bit better and looking forward to the next race. Current PR is about 20:30 but that was on road and this week's meet was completely grass/dirt.  He's done some trail races for fun and they've practiced off road but this was his first fast off road.

Thomas ran with the JV time and ended up with 24:55 which is a PR for him, and like Andy this was his first fast off road.  He looked strong at mile 1 where I could see him and ran about a 6:55 for that mile.  But, he said in mile 2 he ended up walking four times (fighting through some calf issues related to growing).  We could see him in the last about 0.2 mile semi circle that it finishes on and he came in really strong passing about 6 other runners.

Ran into three other people I know who had kids running - Brian Hall, Jolene, and Bill Cottrell

It was a fun looking park with permanently marked courses for 3k, 5k, and 10k  (looked kind of like a golf course but for running).

After the race had breakfast at IHop.

Race: Sea Dog Brewery 5k (3.107 Miles) 00:19:33, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.610.000.003.110.000.000.004.72

Sea Dog Brewery 5K Race Report

I had pretty good luck running a 5k one week after the Utah Valley Marathon so decided to try again.  So, there is a fun local race called the Sea Dog Brewery 5k which allows dogs and has catagories for small breed and large breed, but people without dogs are allowed to run also.

Race started in the Sea Dog Brewery parking lot (which is next to American Running Company that puts on the race) and heads away from US 19 on an out and back course with a big loop through a neighborhood.  The race starts and just a few feet into it, the guy in front of me drops his phone.  I see that people are going around him safely so I continue on and catch up to the pack.  For about the first half mile there are two dogs on leashes keeping up.   One of the dogs really wanted to go faster based on the gasping noise he was making from straining against the leash.  I had been running at about a 6:05 pace but then slowed down a little bit once the crowd thinned out and we made the first turn.  But, fortunately I didn't slow down that much and finished the first mile in 6:21.

Second mile was pretty steady but I lost a little more pace.  Toward the end of it young lady is running next to me for a bit.  I start to pull ahead a little bit until she catches up again and slowly paces me.  I finish the second mile in 6:25 - ok, still sub 20:00 pace.  

Into the third mile we are well on our way back, out of the neighborhood and heading down the main road.  The girl that passed me is running near a guy, still within sight but too far to catch.  I see them round the corner and lose sight for a second or two.  Nearing the parking lot I finish the third mile in 6:20 - this is my first time in quite some time where my third mile of the 5k is the fastest one.  I can see the inflated finishing arch but the course loops around the parking lot for a bit to get in the last about 0.1 miles.  Turning the very last corner in the parking lot I can see 19:17 on the finish clock so I give it all I've got to try and get under 19:30.  The clock seems to tick in slow motion but I just miss it but come pretty close with a 2016 PR of 19:33 (last time I ran faster was fall of 2014 for 19:18 at Little-Markou 5k).

So, the girl I was chasing finished in 19:03 and was the first place female overall winner and she was 2 seconds behind a guy that finished in 19:01 and was the first place masters winner.  Maybe next time I can be that guy.

Splits: 6:21, 6:25, 6:20, 0.1@5:13

Lots of good food and drink after the race but I didn't hang out too long because it was time to head home to make the cinnamon rolls for the boys (and then work on the fence).

Brooks T7 Miles: 4.72
Comments
From jtshad on Wed, Aug 31, 2016 at 16:12:04 from 141.221.191.225

Congrats on a very strong race! What a great dad...making cinnamon rolls!

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, 1:17:31, 9:09 avg, HR 128 avg, 139 max

Nice run on Starkey Blvd bike trail with the Striders, starting from Longleaf at 5:30ish start.  Good paces for heart rate training with first mile a little faster than usual warm up first mile - 9:28, then three miles under 9:00, one just over 9:00 and the rest started to get a little slower in order for me to stay in the heart rate zone.  Going to stick with this a while longer especially while I can still see some improvements.

GoRun Sonic2 Miles: 8.47
Comments
From jtshad on Thu, Sep 01, 2016 at 07:29:49 from 141.221.191.225

Stay safe with the impending storm. Praying for your area.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.260.000.000.000.000.000.006.26

6.26 mi, 1:01:15, 9:47 avg, HR 115 avg, 131 max

Rainy run with Joe and Jamie in the neighborhood - ranging from light sprinkle to medium drizzle but ending altogether toward the end of the run.  Felt good with easy pace feeling easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.020.000.000.000.000.000.007.02

7.02 mi, 1:06:18, 9:26 avg

Ran with Jamie in the neighborhood.  Started almost 8:00 because of the supposed world-ending torrential rain we were supposed to get.  Pretty sure it wasn't coming (not until the next day).  It was actually eerily calm.  Easy conversational pace and no heart rate monitor to look at.

Launch 3 (titanium) Miles: 7.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.170.000.000.000.000.000.004.17

4.17 mi, 38:17, 9:11 avg, HR 126 avg, 134 max

Out and back run from my house, past the golf course to the last neighborhood before getting to Trinity Blvd.  A few wind gusts and sprinkles but mostly no rain.   Big puddle on the little golf course hill I usually run when going to the water fountain.  Some guys were unclogging the drain.  A few branches were down here and there but other than that everything looked ok despite the very heavy rains and strong winds.  Even though we missed the eye of Hermine, the bands were pretty serious.

Run was pretty evenly paced with miles ranging between 9:30 (first) and 9:01 (second).

Tomorrow will be 46 miles of the Pinellas Trail Challenge (which hopefully won't be too flooded).

GoRun Sonic2 Miles: 4.17
Race: Pinellas Trail Challenge (46 Miles) 09:18:47, Place overall: 26, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
46.000.000.000.000.000.000.0046.00

Pinellas Trail Challenge Race Report

I had two main goals for this race :

  1.  Run a steady pace throughout 
  2.  Pace Jamie (her first ultra) and Joe as far as I could

Weather was much better than two years ago.  The temperatures at the starting line and humidity felt exactly the same but the day would never get out of the 80's and for the most part there was cloud cover as well as a good 30 minutes of heavy rain.

The starting area of the PTC has such a relaxed feeling (as do many ultra marathons) and includes all ages from young 20-somethings to lots of men and women in 40's and 50's, a few in their 60's and this years youngest finisher at 16 years of age.  It's all fun and games for the first mile until you realize there are 45 more to go!  Actually, the first mile has the biggest single mile elevavtion change as it travels from near the waterfront heads inland past Tropicana Stadium (two more "climbs" later on at miles 12,13, and 14 and a smaller one around mile 40 in the "keystone mountains").  But, other than that it's a pretty flat course as you'd expect in Florida near the coast.

Pacing strategy two years ago was to run about a 10:00 pace per mile including a one minute walk break in the middle of each mile.  That strategy had lasted to about mile 16 when we switched to same run/walk but at 11:00 pace per mile, and that strategy lasted to about mile 26 then it turned into run whenever I felt motivated enough and otherwise trudge on.

But, this year the plan was 4 minutes run/ 1 minute walk and try to stay around a 12:00 average pace.

  1. 12:31
  2. 11:29
  3. 11:33
  4. 11:54
  5. 11:09
  6. 11:18
  7. 11:29
  8. 11:17
  9. 13:01 (first aid station, near Tyrone Square Mall)
  10. 14:42 (bathroom break, Subway/hot bakery)
  11. 10:29
  12. 11:21
  13. 11:29
  14. 14:13 (aid station where we saw the RMHC Striders contingent)
  15. 11:55
  16. 11:56
  17. 10:58
  18. 11:39
  19. 13:31
  20. 10:51
  21. 11:45
  22. 16:09  (aid station with drop bags)
  23. 11:09
  24. 10:54
  25. 11:13
  26. 17:05 (Dunedin Boxcar aid station/bathroom break)
  27. 11:33
  28. 12:05
  29. 12:01
  30. 11:10
  31. 12:43
  32. 11:17
  33. 12:46
  34. 11:59
  35. 13:44
  36. 11:23
  37. 15:46  (Tarpon Tavern Aid Station - race begins!)
  38. 11:31
  39. 11:40
  40. 12:55 (Keystone Road aid station, very brief)
  41. 11:24
  42. 11:51
  43. 11:21
  44. 12:27
  45. 11:49 (Cynthia tells me to go ahead and she'll bring Jamie in)
  46. 9:57 

So, this years race was a success. Jamie was able to finish her first ultra (just a few minutes behind me) with no real prep or experience other than running marathons, Joe also finished after signing up at the last minute and having previously said this was "one and done" last year.

I had more to write about this but realized (today at the end of November) I had never finished writing this and had forgotten to publish it!

Launch 3 (titanium) Miles: 46.00
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, 1:02:31, 9:54 avg, HR 127 avg, 136 max

Easy paced run up and down Starkey Blvd bike trail for Labor Day (8:00 am'ish start).  Saw Evan and Hope towards the end of their 20 mile run, then joined a small group of the Striders for breakfast at a local breakfast place.  Nice morning and felt pretty good running after the 46 mile race on Saturday.

GoRun Sonic2 Miles: 6.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.610.000.000.000.000.000.005.61

5.61 mi, 56:21, 10:03 pace, HR (not today)

Ran with Jamie in the neighorhood.  Conversational pace.

Launch 3 (titanium) Miles: 5.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.850.000.000.000.000.000.007.85

7.85 mi, 1:14:21, 9:29 avg, HR 118 avg, 136 max

One of the first fall'ish feeling mornings (although yesterday was pretty nice, too).  Ran with Jamie in the neigborhood.  Ran easy, conversational pace throughout.  I looked at HR now and then but not too much until toward the end. After she split off I picked up my pace enough to raise HR up to 130-131ish so last two miles (1.85 actually) were paces of 8:56 and 8:40

A little bit of lingering soreness in my left quad.  Just one toe a little swollen around the nailbed but looking better now.

GoRun Sonic2 Miles: 7.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.530.000.000.000.000.000.008.53

8.53 mi, 1:18:57, 9:15 avg, HR 124 avg, 137 max

Nice morning weather, run starting at Longleaf out and back on Starkey Blvd.  Felt pretty good and thought there was a chance I'd get a new heart rate zone PR but not quite, although still pretty good with several miles under 9:00 pace.  Good to get in some more miles this morning but just missed the Striders coffee, although did have a chance to chat with Marcia a bit.

GoRun Sonic2 Miles: 8.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.840.000.000.000.000.000.004.84

AM - 3.14 mi, 29:58, 9:33 avg

A little late getting out to run. I have a new dog as of last night and the morning was a little bit stressfull at first but worked out.  I waited until the boys got back from cross country practice and I did a short out and back to the water fountain on the golf course.

PM - 1.7 miles

Run/walk with Stella (new dog)  around the neighborhood loop, she is pretty good on the leash.

Launch 3 (titanium) Miles: 3.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.630.000.000.000.000.000.0017.63

Instead of doing my Saturday morning run I watched my boys at their cross country meet.  Weather was slightly cooler than two weeks ago but course seemed a little harder (good amount of single track with muddy sections - several peole lost their shoes in the mud).  Both boys got new PRs.  Andy finished in 19:53.  He also set a new unofficial two mile PR in 12:20 with his old PR for 2 miles (3200m on the track) was 12:30.    Thomas beat his old PR by about a minute with a 23:49

17.63 mi, 3:02:08, 10:20 avg, HR 148, 182 max

I didn't start my run until 2:15 pm, by which time it was 95 degrees (fortunately a few clouds here and there to block the direct sun).  I started out slow and easy.  Switched to 4/1 run/walk about two miles into the run but kept pretty much the same overall pace.  Things started feeling pretty hard just past halfway.  I ran from my house, to SR54, up Starkey Blvd and into Starkey Park on the bike trail just past the Pluto sign to one of the water huts which thankfully had plenty of icy cold water.  I was carrying my camelback which I had loaded up iwth ice but pretty much all gone at the turnaround point.  Nevertheless, I picked up the pace slightly, wanting to get back in a faster time which I did but just barely, 1:32:30 out and just under 1:30:00 back.

GoRun Sonic2 Miles: 17.63
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. 2:06:05, 9:37 avg

Ran with Joe and Jamie at Upper Tampa Bay trail starting from closed Target.  6:30 am start and what a big difference from running Saturday afternoon.  At the end of that run I was pretty sure I'd need a day off but by later that night I knew I'd be ready.  Relaxed run and originally planning on just 10 miles but was talked into going to the trail's end where we knew there would be cold water to top off with.

GoRun Sonic2 Miles: 13.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.060.000.000.000.000.000.0014.06

14.06 mi. 2:09:48, 9:14 avg, HR 127 avg, 141 max

Two part run this morning.  Part 1 was just over 6 miles with the Striders starting near Longleaf on Starkey Blvd trail.  Stopped a little bit at the end for coffee, then headed home and met up with Jamie in the neighborhood at 7:00am and then did almost 8 miles with her.  Didn't seem so bad breaking it up this way.  Morning was pretty decent weatherwise.

GoRun Sonic2 Miles: 14.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.310.000.000.000.000.000.0010.31

AM - 8.21 mi, 1:19:35, 9:42 avg, HR 116 avg, 140 max

Ran in the neighborhood with Joe and Jamie.  We all ran a little over 6 miles together then Joe headed home.  Jamie and I continued on and we stopped by my house and I leashed up Stella who ran the neighborhood loop (1.7  miles) as we ran the long way back to Jamies house.  This was Stella's first run (first non walk/run) which she did pretty well and seemed to have fun.

PM - 2.1 mi, 18:53, 8:59 avg

I took Stella to the Strider's "Hump Day Hustle" run for just a short out and back on the Starkey Blvd bike trail.  We went out easy the first mile and picked it up for 8:21 pace the second mile, her fastest ever dog mile (I'm sure she's got a lot more in her)

Launch 3 (titanium) Miles: 8.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.130.000.000.000.000.000.008.13

8.13 mi, 1:15:13, 9:15 avg

I ran a little bit over 6 miles on the Starkey Blvd bike trail after getting a late start (said "hi" to the Striders as they were packing up to go home after the 5:30 run).  I wore my garmin but was very careful not to look at pace or distance the entire time.  The only feedback I got was hearing the beep each mile.  I'm familiar enough with the route that I have a pretty good idea where each mile should be.   I decided to run a typical "by feel" pattern of how I usually ran and the results were pretty much what I would have gotten if I had been staring at the watch the whole time: 10:17, 9:17, 9:00, 8:46, 8:43,8:22, 0.5@7:46.   Also, since I knew the cooler wouldn't be out I did not stop.

Drove back home and leashed up Stella for a run around the neighborhood loop.  We were both getting kind of hot and tired by the end.  I'll give her tomorrow off.

 

GoRun Sonic2 Miles: 8.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.940.000.000.900.000.000.007.84

7.84 mi, 1:09:41, 8:53 avg , HR 125 avg, 136 max (not counting strides)

I ran a little bit over 6 miles at an easy pace (within HR training easy zone) with an out and back past the golf course water to the last neighborhood.

When I got back near my house I did 10 by 25 second strides with 50 second easy jog between each one.  The first two were a little slow as I warmed up (right around 5K pace), but the last 8 were significantly faster than 5k pace.   I had been feeling a little sluggish and worn down before I did these strides and they seemed to snap me out of whatever funk I had been in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.220.000.000.000.000.000.0018.22

18.22 mi, 3:03:52, 10:05 avg  (Pearl Izumi Peak II (retired) )

Went up to Croom with Joe, starting at Tucker Hill parking area.  Plan was to do 2 sets of "pit repeats" - about 4.5 miles out to the pits which runs past all of the larger Croom Hills. Started the run about 7:30ish by the time we drove up there and got  set up.  Started out at 75 degrees but temps soon climbed (fortunately there is pretty good shade from all the trees, which the large spiders also like).

Ran pretty steady each way, slow first mile heading down the rooty section of Tucker hill.  We finsihed the first out and back and Joe went with me 3 miles on the second one before he turned back.  I felt better than usual running the downhills than I have in the past (maybe I'm finally getting better at those).

Drenched in sweat by the time I was finished.  I brought some chocolate milks for recovery and Joe had plenty of ice to share.  Headed home, dropped off Joe, then picked up Stella and had breakfast/brunch back at Joe's house and introduced Stella to Joe's dog for some doggy playtime.  It was a good outing for Stella.  Also had some of the best mango ever from Joe's brother's tree.

Somehow managed a good 70+ mile week and going to get some miles in tomorrow for tired leg practice.

Race: Wesley Chapel 5K (3.107 Miles) 00:19:21, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.250.000.003.150.000.000.006.40

Wesley Chapel 5K Race Report  (formerly Fast Tuesday's 5K)

Time: 19:21, 4th place overall

This was the first day of the race at new day/time, Sunday at 8:15 instead of every other Tuesday at 7:00 pm.  But, still almost as hot and humid - this morning was 79 degrees and swampy feeling (except for a tiny breeze).

Terri was there again and we both talked about how we weren't sure how well we'd do today - me because of the 18 miles on the Croom trails/hills yesterday and her because of yesterday's 5K.   There was also a middle school runner there today who looked pretty fast (turns out she's been at some other races I've been at).  Michael, the RD decided to jump into the race as well.  The three lead guys quickly put a lot of gap between us and I'm running just behind Terri and the middle school runner and after the second turn get just ahead of them.  The leader is quickly far away and getting even farther (he'd finish in 14:53).

My race strategy on this course has been to go out fast and try not to fade and get the third mile in closer to the rest of the miles.  So, first mile goes as planned and like the other races here but just a little bit faster at 6:04.  I'm a little nervous because it means either I'll do well or set myself up for a big crash.  The whole time Terri is not far behind me.  Sometimes her footsteps sound really close but I dare not look back - just keep going.  Middle school runner is also not far behind.

I hang on for the second mile and finish that one in 6:08.  Still no big lead - but that's good because it keeps me going.  For the third mile where I usually fade at this course (previous best third mile here was 6:28 last race) I have in my head the images of Andy and Thomas at their recent races.  Andy with his 19:53 after running through some muddy trails and breaking 20:00 for the first time after several tries since June (and 500 miles over the summer with the team) - his "Robert The Bruce spider moment" and Thomas who managed to knock off over 2 minutes from his PR in just one week and ran so fast he nearly passed out after finishing Thursday's race.  Knowing how hard those two worked I knew I could do a little bit better and not fall apart.  So, I hung on with 6:14 for the last mile and did the best I could for a final kick.  

Terri was right behind me to the end with 19:24 and middle school runner just 9 seconds behind her.

 

Mileage/time Totals: 6.4 mi, 49:37, 7:45 avg

Did a 1.1 mile warmup before the race with two Strides to accelerate to goal 5k pace and then did a little bit over 2 mile cool down at the end.

Brooks T7 Miles: 6.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.060.000.000.000.000.000.008.06

8.06 mi, 1:15:58, 9:25 avg, HR 126 avg, 144 max

Ran out and back near the golf course to the end neighborhood and then back home, about 6.3 miles then stopped at the house and leashed up Stella.  We then did the neighborhood loop, about 1.7 miles, pretty good rhythm once we got going.

GoRun Sonic2 Miles: 8.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.530.000.000.000.000.000.008.53

8.53 mi, 1:19:36, 9:20 avg, HR 124 avg, 135 max

Neighborhood run from my house, out past the golf course and then back home, about 7 miles for the first part of the run.  Stopped at the house and picked up Stella and then did most of the neighborhood loop together (had to make a quick stop at the park), then walked in the last little bit trying not to push her too hard.

Then, needed to get packed up and ready for business trip to Milwaukee (I think my first time ever in Wisconsin).

Launch 3 (titanium) Miles: 8.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.280.000.000.000.000.000.004.28

4.28 mi, 34:00, 7:56

Ran on the treadmill at downtown Marriott in Milwaukee, was feeling easy to went a little bit faster to squeeze in the most distance in the limited time I had.  Grateful they had a basket of freebie ear buds to listen to music as I had forgotten mine at home.

GoRun Sonic2 Miles: 4.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.460.000.000.000.000.000.0010.46

AM - 4.12 mi, 40:11, 9:46 avg

Was feeling a bit worn out from the long travel day but managed to squeeze in some miles before work. Left knee bothering me a little so was good to go slower and not too far.

PM - 6.34 mi, 1;03:20, 9:59 avg

Got out after dinner for some more miles, was hoping to at least just do two miles but was feeling relaxed and taking slow so decided to go a little farther.  Kind of peaceful running at night for the most part.

And, finally got a mileage day over 10 miles this week!

Launch 3 (titanium) Miles: 4.12GoRun Sonic2 Miles: 6.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.100.000.000.000.000.000.0020.10

20.1 mi, 3:20:00, 9:57 avg

Late run today.  Watched the boys at cross country meet this morning which was in Starkey Park on the trails.  Tough course with lots of sugary sand, roots, and a muddy section.  Both boys did great.  Andy got his second fastest time at 20:15 and Thomas shaved off 5 more seconds to get 21:35 (and was not on the verge of passing out like he was last time).  Talking to one of their team mates afterward he said this year has a lot of potential because the hard courses are lined up early and then the next few weeks will be on faster courses which is opposite of last year when a lot of the kids were disappointed to see their times go down.

Anyway, after we got home I headed out for my run starting at about 12:30.  Hoping to get at least 18 miles in (and some mental toughness training), I set out from my house with a 12 oz handheld bottle filled with gatorade,  I ran down Trinity blvd on the grassy shoulder to East Lake Rd heading south, stopped at a 7-11 to buy some more gatorade, headed south a little over 3 more miles taking me into the lake park inside Lansbrook, then turned around and hit the 7-11 at the 13 mile mark.  Still feeling pretty good I didn't run into issues until about mile 16 when there was no shade for protection (but at least the sun was at my back).  Slowed down a little bit kept on moving forward and eventually made it home.  

90 degrees from 12:30 to 3:50 pm, not ideal but made it somehow.

Launch 3 (titanium) Miles: 20.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.060.000.000.000.000.000.009.06

AM - 7.36 mi, 1:12:45, 9:53 avg, HR 125 avg, 137 max

Just took it easy especially starting out when my left knee was bothering me a little bit but good after warming up for about a mile or so.  Weather had a hint of fallishness in the air.   Ran from neighborhood through Fox Hollow with one stop on the way back at golf course water fountain.

PM - 1.7 mi, 23:02, 13:32

Run/walk with Stella around the neighborhood loop.

GoRun Sonic2 Miles: 7.36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.530.000.000.000.000.000.009.53

9.53 mi, 1:29:43, 9:24 avg, HR 125 avg, 136 max

Ran on Starkey Blvd bike trail starting from Longleaf at the Striders run.  Small crowd this morning but always nice to chat with Clark, Cindy, and Tom.  Knee was good especially after the first mile.  Weather felt cooler this morning (a little bit below 75).  Did a little over 7.5 miles, then drove home and ran with Stella around the neighborhood.  We are becoming a better running team, ran 2 miles which was the loop and a side trip to the Tamarind park to drop off a bag.

Launch 3 (titanium) Miles: 9.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.650.000.000.000.000.000.0011.65

AM - 8.63 mi, 1:17:48, 9:00, HR 123 avg, 138 max

(1:39:53 on the garmin because I forgot to hit stop when I plugged it into charger)

Possibly my best heart rate run so far, but slightly broke the rules.  On the fourth mile my average HR was 135, so that wasn't according to sticking between 121-131 but it wasn't far off and overall average for the run was well inside the range.  Weather was a little cooler and tried to run a little more relaxed and not look at the garmin nearly as much as usual.

Ran through and past the Fox Hollow neighborhoods, across Trinity Blvd to Trinity Oaks until I reached about 4 miles and then turned back.  However, I missed a turn on the way back and had to backtrack a bit, so that is where the exra 0.6 came from.

BAA posted time cutoffs for the Boston Marathon today and I found I did not qualify.  I originally wasn't that hopeful but increasingly became more hopeful.  I ended up being about 21 seconds short.  I was bummed out for a little bit before getting over it and moving on.  I thought about two chances I had to qualify but did not.  My closest attempt was Marine Corps Marathon last fall where I qualified by 1:48 with a time of 3:28:12.  That race I was "running for fun" after my 5 previous marathons that year trying to get 3:25:00 or below.  It was a good race and at the time it seemed reasonable to think there was plenty of time to try again.

However, a good amount of time between then and now was spent training for and running the Georgia Death race for most of the spring, with probably not enough focused training for Utah Valley Marathon (with the Buffalo marathon two weeks before that as a "training run"), and followed by a little bit of bad luck with warmer weather at Utah Valley.

I then changed my focus to putting in miles (made 300 miles in July!) and running 5k's.  I did improve my 5k times and ran a lot of easy miles with heart rate training.

Super Tunnel Marathon had decent weather (not cool and crisp but nicer than the heat wave that ended the day before).  I wondered today why I couldn't have picked up a minute at Super Tunnel marathon?  

After rehashing all of this I came to the conclusion that there are more important things to worry about, take away whatever lessons I can from this, and try a little harder next time.

PM - 3.02 mi, 28:28, 9:25 avg, HR 124 avg, 143 max

"Hump day hustle" run at Longleaf with the Striders. Took Stella with me, she was extremely excited to greet everyone.  Decided to run the bike trail rather than the neighborhood where I did an out and back but turned back a little early as it looked like a storm was rolling in. Did the last mile on the Longleaf streets and rain held off until the end.  Stella was getting a little tired by the end, this was her longest run so far.

GoRun Sonic2 Miles: 11.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.240.000.000.000.000.000.006.24

6.24 mi, 57:54, 9:17 avg, HR 130 avg, 140 max

Later start than usual.  Ran neighborhood loop out to Fox Hollow area just past water fountain, then reversed the route home.  Was a little warmer than I would have liked.  Concentrated on running a steady pace and let my heart rate drift up a little rather than slowing the pace, but still kept overall average in the 121-131 range.

GoRun Sonic2 Miles: 6.24
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, 1:38:42, 9:37, HR 127 avg, 157 max (strides at end)

Ran from my house, past Fox Hollow, through Trinity Oaks and out to the Y before turning around and coming back the same way.  Came pretty close to getting run over when I got to Mitchell Blvd.  I had a green light (but no cross signal), car turning right had a red light and not only did she not stop but took the corner pretty fast.  Saw the car pull into the school parking lot and parked near the office.  Walked over to the car but driver had gone inside already.  Was seriously considering waiting but decided against it and continued on with my run.  People are in such a hurry sometimes and its ironic how horrified she would have been if walking with her child on that corner and saw how fast she was going.

Got back home and finished up with 4 x 25 second strides to try and get my legs out of slow rut.

Launch 3 (titanium) Miles: 10.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.550.000.000.000.000.000.0010.55

10.55 mi, 1:43:15, 9:47 avg

Early afternoon run after watching the boys cross country meet this morning.  Thomas PR'd once again (21:22), and Andy knocked a few seconds off his time from last meet (20:11).  It was a pretty nice morning.  Route was a two loop course in Crews Lake Wilderness Park.   Jenny's parents were also there to watch (hadn't seen them in over 4 years).

I did one loop arond the neighborhood with Stella, we went slow and did some run/walk so I wouldn't over heat her.  I then ran two more laps and checked on her each time (did not crate her this time, only a pine cone chewed up).  Then I did an out an back through Fox Hollow out to Trinity Blvd and ran on the grassy shoulder for a bit before coming back.  Had a pretty solid gradual pace pickup going from 12:26 first mile (walk/run with Stella) to 8:24 last mile.

Launch 3 (titanium) Miles: 10.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.350.000.000.000.000.000.004.35

4.35 mi, 42:10, 9:41 avg

Easy neighborhood run, short due to lack of time and difficulty getting up extra early, and partially due to tapering this week for 100 miles on Saturday.

Launch 3 (titanium) Miles: 4.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.140.000.000.000.000.000.005.14

5.14 mi, 42:55, 8:21 avg

Ran on the treadmill in hotel in Fort Worth.  If I had a light and maybe my garmin (but more so the light) could have run on the path along the river but didn't realize I'd be at this hotel - one I've spent many days at in the past.  Started out real slow, actually walking for a bit but ran the last me a little faster than 7:30 pace.  Run went by pretty quickly.  Glad I didn't overdo it at the big steak dinner last night.

GoRun Sonic2 Miles: 5.14
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, 42:02, 10:12 avg

Very chopped up run this morning.  Started with dog walk and attempted run with said dog but had to stop quite a bit and was a bit stiff from last night's travels.  But fortunately, in the end unstiffened and was finally feeling and running pretty good for at least the last mile. Neighborhood loop and up and down the street with and without Stella.

Launch 3 (titanium) Miles: 4.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.700.000.000.000.000.000.001.70

1.7 mi, 21:58, 12:55 avg

Run/walk the neighborhood loop with Stella, included time for one drop and pickup using new dog waste dispenser.

Race: Oil Creek 100 (101 Miles) 31:18:11, Place overall: 86, Place in age division: 23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
101.000.000.000.000.000.000.00101.00

Oil Creek 100 Mile Race Report

From the race website: "Unforgiving.  Historic.  Gnarly.  Do you have what it takes?"

I had signed up for this race shortly after running the Georgia Death Race and finishing but not meeting the qualifying time for Western States.  I picked this race for a number of reasons - I had heard of it, it wasn't far from Rochester - so maybe I could get my brother to crew/pace me, weather should be good, and the 32 hour time limit seemed reasonable.

The course consists of a 31.1 (50K) loop run 3 times with an extra 7.7 mile loop at the end (seems to add up to 101 miles).  Each loop is divided into four sections.  

Heading south from Titusville Middle school the course starts on paved streets then onto a paved bike path for a little under 1.5 miles then turns off the pavement onto a single track trail going up a hill and then heading south to a place called "Petroleum Center" at the south end of Oil Creek State Park.  There is an aid station about halfway to Petroleum Center at a place called "Wolfkill".  There is a steep descent (which I slipped and fell a few times on) down to the Wolfkill aid station (AS #1).  

Leaving AS#1 begins the start of section 2 of the course and begins with the first of several named hills called "Switchback mountain".  Shortly after Switchback Mountain is "Ray Gerard's Neverending Hill" - although there are many more smaller unnamed climbs and descents.  Section 2 runs past some old abandoned buildings and wooded oil derricks 

until finally reaching Petroleum Center which has several park amenities and a playground which I had to run past watching kids on swings enjoying the day because they had not signed up to run 100 miles for fun.  This was aid station #2 , a timing checkpoint, and a place to meet up with crew/pacers.  It is about 14 miles from the start to AS#2.

Section 3 heads out north from Petroleum Center along the east bank of Oil Creek and up the next named hill "Heisman Trophy Hill" - which I think was the single highest climb (only about 350 feet).  About halfway through section 3 of the course was a boy scout encampent which had water set up and nearby building with "pit toilets".  Boy scouts were recording bib numbers although this was not an official checkpoint but it was nice to see them each time and know that this would reduce the search area in case I got lost (they also had a ham radio there).

Section 4 begins at aid station #3 on Miller Farm Road near a bridge crossing Oil Creek to aid station #1.   Starting out onto section 4 is "Cemetary Hill" (yes, actual cemetary off to the side along the hill), and then a little while later is the last named hill - "Rockefeller's Revenge".  Eventually the trail exits at the Drake Well museum where we would run about a mile loop on the road and along the top of a berm along the creek, then across a bridge to the west side of the creek and onto the bike path back to the middle school which was also aid station #4 and a crew/pacer access point.

Here's the basic timeline:

Loop 1

5:00 am - Start to AS#2, 3:48:43, 13.9 miles, 16:27 average pace

Race starts and it is dark, with a light rain falling and easy running until onto the trail.  Mud here and there but not too bad.  Almost fall a few times going down the Wolfkill descent to AS#1.  Was feeling slow but actually not running to badly (compared to later paces).  Leaving Wolfkill, it got light out and despite the hills I started picking it up and then made it to AS#2 where I saw Jim and Cynthia for the first time.

9:48 am - AS#2 back to start, 4:33:16, 17.2 miles, 15:53 average pace

arrive at Petroleum Center AS#2 stop there quickly and head north.  It's still raining lightly but it is such a light rain that I can hear it hitting the trees but I hardly feel any of it.  Rain ends a little bit after 10:00.  I'm able to pick up the pace and cover the next 17 miles

Loop 2

1:22 pm - start to AS#2, 4:07:11, 13.9 miles, 17:46 average pace

Starting out onto the second loop I feel really good and I'm glad to run this section of the course in the light and no rain and I feel like I'm running faster and this time don't fall down during the Wolfkill Descent.  However, heading out of aid station #1 the named (and unnamed) hills seem a little taller and more numerous and I end up running sections 1 and 2 of the second loop a little slower than these sections on the first loop.

5:29 pm - AS#2 back to start, 5:56:48, 17.2 miles, 20:44 average pace

So, this is the section where things got ugly.  Aid station visit was good and I hooked up the portable USB battery to my garmin to recharge it as planned.   Heisman Trophy hill was slower this time and I put on my arm warmers as it started to get cooler.  Made it past the boyscout camp while it was still light out and then switched on my headlamp and soon turned on my hand held flashlight as well.  It wasn't the best headlamp for trail running and without the handheld it would have been difficult.  So, I started worrying about the batteries in the flashlight.  Fortunately they held out and when I arrived at AS#3 I was able to grab some fresh AAA batteries just in case they died before reaching the middle school.  As I was coming into the aid station, another runner was ahead of me but was sort of hobbling along and when he arrived told the volunteers he wouldn't be able to make it to the end, so he sat down, waiting until he could get a ride.  Another runner was on a mat being helped through some stretches.  It sounded like he was also trying to figure out whether or not to continue.  I was already thinking about quitting but upon taking stock of myself didn't really have a legitimate reason to quit - nothing torn or pulled, no giant blisters - I didn't even have any chaffing.  

Had some ramen noodles which were delicious and then headed onto section 4 - up "Cemetary Hill".

I was getting tired and stumbling more on the roots and rocks and having more difficulty on the technical downhills through the little ravines.  I was seeing miles in the 22:00-24:00 pace range and if I "pushed" I could get to a 21:00 pace.  It was also getting colder.  To finish this race under the limit you have to maintain a 19:06 average pace.  I had built up some cushion but it was getting eaten away at a faster rate.  I also thought about how I still had one big loop left to do followed by a "little" 7.7 mile loop.  The negativity monster was really messing with me.

Repeating these loop again was filling me with dread.  However, I also knew what a world of difference a pacer would make.  At Western States, after the long slow climb up to Michigan Bluffs and only at mile 55, it became a whole new race runnnig with Jamie, then Tim, and finally Jim.  Also, Cynthia had taken time off of work, bought a plane ticket and was looking forward to some trail running.  Jim had also taken off work, volunteered to drive and they had both spent the past 18 hours driving back and forth between Titusville Middle School and Petroleum Center.  So, the new plan was to start out onto the third loop with Cynthia, and if we made it to Petroleum Center in time to still finish the race then Jim would run with me until we either finished or missed a cut off time.

Two women who were using trekking poles who I had talked to earlier passed by me.  One of them asked another guy how we were on time.  The trekking pole guy was not worried at all and he kept on cruising along.  I soon was able to keep the slower of the two women within sight and this helped me out a bit to have a frame of reference to keep moving.

(Unfortutately, once we got back to the start, the two women decided it was time to call it quits, they'd had enough).

Loop 3 

11:26 pm - start to AS#2, 5:06:15, 13.9 miles, 22:01 average pace

We were in and out of the middle school pretty quickly and on our way.  I switched the windbreaker (that I had borrowed from Jim), and instead of putting on the orange thermal long sleeve shirt I brought put on a fleece (that I borrowed from Jim).  Cynthia was super positive, repeatedly telling me how well I was doing.  We were getting a lot of over 20:00 miles which worried me, but we did get some under 20:00 here and there.  AS#1 looked spectacular at night with tons of lights strung all through the trees on the approach to the station as well as the station itself.  And, like all the aid stations the volunteers were super friendly, helpful, and encouraging.

Heading out from AS#1, the climb of swtichback mountain went ok and I knew that there would be some good runnable sections here and there.  Running past old equipment and abandoned building and the forest at night reminded Cynthia of the Blair Witch Project as well as the Walking Dead.

Eventually we made it to Petroleum Center and it was still well before 5:00am, so despite losing a little bit more cushion it wasn't over.  Basically, the pacing strategy was to keep Mark moving throughout the night and hope to make up some time as it got light out.  Jim was waiting in the car near the entrance and as soon as he saw us headed over to meet us at the aid station itself.

4:32 am - AS#2 to start, 5:26:00, 17.2 miles, 18:57 average pace

During the last loop I had seen that the cutoff time for AS#3 was 7:55 am, and I knew if we could make that on time we had a pretty good chance of making it.  Things were feeling a bit more hopeful as a good chunk of the through the night running was almost over and not too much longer until it was light.  At about the 24 hour mark, my gamin battery finally died so I asked Jim to call out our distance every quarter mile or so.  During the next twelve miles, we had 5 miles that were over 20 minutes with the rest under.  It got light out a little bit before making it to AS#3.  We arrived there at about 7:39 am - 16 minutes to spare.

Leaving AS#3 and heading up Cemetary Hill for the last time felt good.  There was still about 15 miles to go.  15 miles can be a long way but it's also relative to the distance being run.  I still wasn't feeling like I could go much faster but knew I should try.  Just before getting to Rockefeller's Revenge we had averaged about 20:30 pace from Petroleum Center, but after going up and over it our average pace had slowed to 21:03.  At this point, I finally took my secret weapon "Second Surge" brand energy gel.  Whether it's a placebo affect or the 100mg of caffeine, whatever it is worked.  I could move my legs again and went from 18:00 to 16:00 to 15:00 to 12:00 minute paces and started passing more and more people.  By the time we arrived back at the middle school, average pace for Jim's section had gone from the slow point of 21:03 to 18:57

Going Home Loop

10:01 am, 7.7 miles, 2:17, 17:47 average pace

I ditched the camelback and fleece and headed out with Cynthia but took Jim's garmin so I'd be able to see my pace.  Weather was great and I was still feeling pumped from picking up the pace and gaining some time back.  Now, there was a pretty decent cushion.  4th loop starts out like the other three, with 1.25 miles or so on paved road/bike path before turning off onto the trail, going for another couple of miles until getting to the place where I had been turning right, but this time turning left.  I had seen this sign 3 times already directing runners to turn left on the 4th loop.  Trail headed back towards the creek passing by the ruins of the old Boughton Acid Works which still smelled faintly of sulfuric acid.  

Crossed the road and ran north along the creek until getting to the swinging cable bridge.

It looked like we'd have an easy run back along the river to the bike path, but there was one small surprise.  After crossing the train tracks I see a sign that reads "The Hill of Truth".  I knew about all of the other hills except for this one.  It was a pretty decent climb up to the top, maybe 250-300 foot climb.  Eventually this trail joined back up with the main hiking trail and another 1.6 miles until heading back down to the Drake Well Museum trail head, skipping the museum loop, back across the bridge to the bike path and finally back to the school and the finish line.

I sure was glad to have such a great crew/pacers to keep me going when I wanted to give up.  Once it was over I couldn't believe how quickly it had gone by.

12:18:11 pm - Finished! (31:18:11, 101 miles, 18:35 average pace)

Finishing within the 32 hour cutoff earned both an Oil Creek 100 Belt Buckle and qualification to enter into the Western States 100 lottery on November 5th for the 2017 WSER.

Comments
From jtshad on Sat, Oct 15, 2016 at 09:36:07 from 173.198.176.201

Congrats on a strong race, getting the buckle and making the lottery! Way to run!!

From Burt on Mon, Oct 17, 2016 at 09:24:08 from 72.210.41.152

Great job, Mark! Way to stay tough and overcome self doubt.

From Rob Murphy on Mon, Oct 17, 2016 at 11:00:43 from 163.248.33.220

Wow. I'm awed. Excellent write-up.

From Bret on Mon, Oct 17, 2016 at 11:53:30 from 216.234.133.229

Nice job, Mark - way to stay with it. Congrats.

From Mark on Mon, Oct 17, 2016 at 18:02:12 from 173.65.177.135

Thanks everyone! I can't believe how much I wanted to drop but so glad I didn't.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.400.000.000.000.000.000.007.40

AM - 4.83 mi, 52:07, 10;48 avg

First run back after the 100 mile race, went much better than expected.  Ran with Jamie and wasn't sure how far I'd make it but the slow pace (which gradually picked up) felt good.  Ran in the neighborhood out to Fox Hollow and turned around at the water fountain.

PM - 2.57 mi, 24:33, 9:34 avg

Ran with Stella on the Starkey Blvd bike trail with the "Humpday Hustle" crew.  Her second longest run so far, she was happy and full of energy.

GoRun Sonic2 Miles: 7.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.590.000.000.000.000.000.005.59

5.59 mi, 56:00, 10:01 avg

Ran with Jamie in the neighborhood, felt about the same as yesterday, not too bad.

Launch 3 (titanium) Miles: 5.59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.010.000.000.000.000.000.007.01

7.01 mi, 1:05:54, 9:24 avg, HR 124 avg, 138 max

Ran in the neighborhood.  Used heart rate strap to see where I was at.  Pretty good pace for recovery run, had one mile just barely under 9:00 pace.  Felt one small notch better than yesterday.

GoRun Sonic2 Miles: 7.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.230.000.000.000.000.000.008.23

8.23 mi, 1:15:14, 9:09 avg, HR 128 avg, 149 max

Ran in Starkey Park with the Striders.  Fun to see all the runners how had run Chicago Marathon last week and appreciated all of the congrats for my 100 miler.  But, especially nice to see David Griner who I hadn't seen for a while and had given the group a collective scare (but more so him and his family) about bone cancer which thankfully is dormant for now.

I ran out to the 4 mile waterstop strictly keeping to 131 bpm or under.  When I turned around I did 1 under 9:00 mile (8:36) without looking at heart rate and it turned out it was 128 avg.  Then did another HR mile followed by one more sub-9:00 (8:09) but this time HR was way up at 142 average for that mile, and finally last mile easy (9;43).

Weather was great, a little cooler with a very light sprinkling of rain.

Launch 3 (titanium) Miles: 8.23
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, 1:11:25, 9:29 avg

Ran with Joe and Jamie starting from Chilli's and ran down to the upper Tampa Bay Trail.  Jamie had just run the first part with Cynthia, now Joe and I were joining as she was running 20.  Weather was pretty good and was for the most part an easy run.  Stopped for a bit at our turnaround point (UTBT trailhead parking lot) where we saw Anthony, Jolene, and Daisy.

GoRun Sonic2 Miles: 7.53
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, 52:41, 8:46 avg, HR 125 avg, 142 max

I ran starting near Longleaf at 5:30.  I arrived on time and started out with Rudy.  We started out a little faster than I might have on my own and then settled into 8:30 to 9:00 pace.  I was going to do a strict heart rate run but decided to just run along and chat.  Weather was good.  He asked me a lot about my race and towards the end I brought up the numbness in my toe but wasn't trying to get free advice (he's a physical therapist).  (I've experienced some numbness after Western States, GA Death Race, and now Oil Creek 100 - but probably the mildest this time).

The last mile average HR was 135 bpm, but all the other miles were 132 or under which is prettty close.  So, this was my fastest average pace heart rate run, and first time I think that the average pace has been below 9:00 average for heart rate (MAF) run.

GoRun Sonic2 Miles: 6.01
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, 1:00:02, 9:38 avg, HR 117 avg, 134 max

Ran with Jamie in the neighborhood. Nice and cool weather but I was feeling a little bit slower.  Was running by feel (easy) and at least happy that HR was proportionately lower.  I picked it up  a little bit the last mile to reach 131 and ended with 8:51 pace for that mile and average HR of 127.

Launch 3 (titanium) Miles: 6.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.140.000.000.000.000.000.007.14

7.14 mi, 1:01:54, 8:40 avg, HR 130 avg, 143 max

Ran at Longleaf with the Striders, out and back on Starkey Blvd bike path.  The first 3 miles were under MAF range (121-131), with the 4th mile at 132 bpm but at an 8:10 pace which is by far my fastest MAF mile (132 seemed close enough).   Stayed close to the same pace so I could later look to see how high my heart rate would go - next two miles at 8:23 and 8:17 with HR  of 137 and 140 - still not too far off.

Let rate come back down for the last mile (back down to 131) but came in at a pretty quick (for MAF) 9:01.

Cooler temperatures helped (high 60's).

Boys have Cross Country District Championship this afternoon which will be run at McKethan Lake Park in Brooksville.  It's a fast course with two loops around a small lake on an asphalt trail (Red Mule 5K is held here where I have run both 19:5x's and 18:5x's).

Thomas was originally not going to run this one as they are only running the top 10 runners between varstity and JV.  Thomas was often 11th or 12th between all of the Mitchell HS kids, but a spot opened up this past week and also because he continued to go to practices once they became optional for JV, coach picked him.  So, this will be the first race where Andy and Thomas are running together.

GoRun Sonic2 Miles: 7.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.180.000.001.000.000.000.007.18

7.18 mi, 1:02:08, 8:39 avg  

Ran in the neighborhood, solo.  Did a little over 5 miles easy with a loop around the neighborhood and out and back to the water fountain.

Got home, woke up the boys and let the dogs out for a little bit and then ran 10x25 second strides with 50 second easy jog between.  Took me a few to get loosened up, and then the last 7 were down into the 5:30ish range.  Great to feel the legs wake up after all of the recovery miles.

Boys did great at their meet yesterday evening.  Andy ran 19:36 which was a 20 second PR and second time going under 20:00 after just barely missing it.  Thomas got 20:30 which was nearly 1 minute faster than his PR (set two meets ago).  This was the District championship with the top 4 teams advancing to regionals next week.  Boys were 3rd place out of 8 and girls were 2nd place out of 8.  Regionals will only be running 7 runners (Andy was 7th place on team), so this was the last meet for Thomas (originally, the conference meet was going to be his last but a spot opened up for him).   We ran this course at the beginning of the summer when I drove them up there.  Course was at McKethan Lake park in Brooksville which is also where the Red Mule 5K is run (which I've run a couple of times).

GoRun Sonic Miles: 7.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.220.000.000.000.000.000.0010.22

10.22 mi, 1:35:13, 9:19 avg

It was nice and cool this morning.  I was a little late in getting out in the morning but Joe and Jamie waited for me the extra 10 minutes.  We ran 10ish miles.  My legs felt extra heavy this morning, probably more so than any other day this week.  We ran from Diane's house, into Starkey Park and turned back once we got about 5 miles in.  I was lagging on the way back but finally got a little bit of steam for the last mile.

GoRun Sonic2 Miles: 10.22
Race: Wesley Chapel 5K (3.107 Miles) 00:19:21, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.510.000.003.190.000.000.005.70

Wesley Chapel 5K

19:21, 8th place overall

Beautiful morning, chilliest in a long time.  I talked Joe and Jamie into coming with me.  There were a few more people than last time but still a pretty small group.  Yesterday was a very difficult run for me, feeling tight and slow.  I wasn't sure what I could do today.  I warmed up with some easy miles and a few quick strides but couldn't seem to get the speed I wanted.

Race started and I felt ok but not quite where I usually was.  However I stuck with it and managed to get through the first mile and a pretty good 6:10 pace.  Usually, I would gradually slow down a little bit each mile.  I was running after a very fit looking woman named Lynn who had a pretty good gap on me.  

Second mile was a little bit faster (surprisingly) at a 6:05 pace.  Around the end of the second mile I finally caught up to Lynn and was actually feeling pretty good.

And finally, third mile and I did not slow down.  Managed just a little bit faster at 6:00.9.

I had been looking just at my lap pace but had I known how close I was to my last time maybe I could have managed a little bit faster.

Crossed the line at 19:21 - exactly the same as last time but with very different splits.  I also ran the tangents a little bit sloppier this time so my distance was slightly longer than last time.

Joe came in under 21:00 and Jamie had a PR by 3 seconds at 22:55 (unfortunately she was last place - but didn't seem to mind).

The winner, named Fred, PR'd at 14:35 (last race was 14:53), second place was 15:10 - so definitely one of the faster 5k race around.

Brooks T7 Miles: 5.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.130.000.000.000.000.000.005.13

5.13 mi, 53:31, 10:26 avg, HR 120 avg, 135 max

Easy run with Joe and Jamie in the neighborhood.  We were talking and I wasn't paying attention to the ground and my toe caught an uneven section of sidewalk and down I went, with my face quickly approaching the concrete.  Fortunately, I remembered to tuck into a roll and ended up with just a little scrape near my elbow.   That was a close one.  Marine Corps Marathon this Sunday and then back to shorter stuff for a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.881.500.000.000.000.000.006.38

6.38 mi, 57:15, 8:58 avg, HR 128 avg, 158 max

Easy run with three short marathon pace pickups.  Neighborhood run with Jamie, nice and cool (but warmer than chilly).

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, 40:58, 10:02 avg

Ran with the Striders, starting near Longleaf and running out and back on the Starkey Blvd bike trail.  I brought Stella for her first Striders morning run and also turned out to be her longest run so far.  Her previous longest run was 3 miles (in the evening) and she seemed to be tired for the last half mile.  But, this morning there was no sign of her getting tired.  I think she could have easily gone at least another mile.  I'm still learning to run with her efficiently so it is a little slower going for me to concentrate on keeping her running alongside rather than pulling too much.

Launch 3 (titanium) Miles: 4.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.390.000.000.000.000.000.003.39

3.39 mi, 33:54, 10:00 avg

First run after the marathon.  Felt pretty good, slowly loosening up as the run progressed from slow 11:00 pace down to a 9:00 pace.  Ran with Stella.

GoRun Sonic2 Miles: 3.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.020.000.000.000.000.000.005.02

5.02 mi, 47:27, 9:27 avg, HR 125 avg, 143 max

Ran on Starkey Blvd bike trail from Longleaf area with the Striders thursday morning run.  I took Stella with me and this was her longest run ever.  On the way back, we had picked it up a little and while crossing the bridge which has concrete barriers on either side of the bike path, the car noises echoing were making Stella skittish and she got out in front of me as I sped up, must have been leaning forward, lost my balance and went down.  My right was oustretched still holding her leash.  I skidded a little bit when I landed, but fortunately I almost perfectly distributed the force from my hip, shoulder, elbow and wrist, so nothing was broken.  Elbow was bleeding pretty good and hip was a little bit sore and had a grape fruit sized road rash, but that was the extent.  Ran back to the parking area and got patched up by Anthony who had some gauze, tape, and alcohol.

Launch 3 (titanium) Miles: 5.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.630.000.000.000.000.000.005.63

5.63 mi, 54:24, 9:40 avg

Ran with Joe and Jamie in the neighborhood (no Stella this time).  Still a little bit sore from yesterday but thankful it wasn't worse.  Pretty good run today and just a little bit longer than yesterday.

GoRun Sonic2 Miles: 5.63
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.190.000.000.000.000.000.008.19

8.19 mi, 1:16:11, 9:18 avg

Ran with Jamie in Starkey Park.  Very nice morning out.  Run was good but felt a little bit "long".  Got to chat with a few people after the run before heading home.

Picked up the truck from the repair shop after three days of using the loaner (a brand new Silverado).  Good to get the truck back to Andy so he has use of it again.  On Monday, he had driven it to Busch Gardens and it started to overheat.  Still drivable but in need of some repairs.  Water pump, instrument panel replaced, and oil leak fixed (the second two had been on the list for a while).  Hopefully good to go for a while now.

Also, remembered to actually register for the Western States 100 lottery.  Drawing will be in December when I'll find out if I've gotten in or will need to try again next year.  I was pretty lucky to get in the first try for 2013 race and at that time I only needed a 50 mile race to qualify.  This time it took me two attempts - GA Death Race where I missed the qualifying time, and then Oil Creek 100 mile race where I made it.

Launch 3 (titanium) Miles: 8.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.560.000.000.000.000.000.008.56

7.17 mi, 1:06:36, 9:17 avg, HR 129 avg, 139 max

Ran at Longleaf on Starkey Blvd bike path with Joe and Anthony.  Easy pace also happened to line up with MAF run heart rate.  Nice and cool morning and nice to finish a run early but with some light.

Went home and then ran another 1.39 miles (10;13 pace) with Stella around the neighborhood loop.

I have a little bit of post 5K soreness combined with a little soreness on the right hip from Thursdays Stella fall.

GoRun Sonic2 Miles: 8.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.130.002.900.000.000.000.007.03

7.03 mi, 59:21, 8:26 avg, HR 144 avg, 177 max

Ran in the neighborhood, solo.  Mini speedwork session to get ready for Sunday's half marathon.  Did a couple of strides, then 1x800m, 1x1600m, and 1x2000m at goal half marathon pace (or at least goal pace for as long as I can hold it) - 6:35-6:40ish

Felt pretty good and during the run and actually felt like my legs got out of a rut.

GoRun Sonic2 Miles: 7.03
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, 47:17, 9:16 avg

Ran in the neighborhood solo.  Did neighborhood loop first with Stella, then ran out and back to the water fountain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.120.000.000.000.000.000.007.12

7.12 mi, 1:07:21, 9:27 avg, HR 125 avg, 147 max

Easy paced run, out and back to the new park and a few loops around the small lake (0.72 miles per loop).  Did one loop easy, and then the next loop easy but timed it, then ran the third loop relatively easy but faster than the previous loop (about 8:30 pace for last loop).  Nice cool morning.

Launch 3 (titanium) Miles: 7.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.010.000.000.000.000.000.0010.01

10.01 mi, 1:37:21, 9:44 avg, HR 125 avg, 144 max

Nice run in Starkey Park with Cynthia at the Striders run.  Picked up Patty to run with us for the last couple of miles.  5 miles out and then back resisting the urge to tack on another mile out.  Temp was nice high 50's to start.  

After the run got together with Keith, Jorge, Bret, Victoria, Marcia, and Patrick for a bit at Panera.

Race: Brass Tap Half Marathon (13.109 Miles) 01:30:32, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.004.009.110.000.000.000.0014.11

BRASS TAP HALF MARATHON - Ozone, FL

1:30:32, 5th overall, 4th male, 1st place age group. I have to go back to Dec 2013 for a faster time.

Last year's time was 1:34:00. I had two goals this year - run faster than 1:34:00 and at least run the first 3 miles at 6:59 or faster. I managed to run the first 9 miles at 6:59 or faster.

Miles 1-9: 6:37, 6:48, 6:47, 6:48, 6:47, 6:52, 6:46, 6:57, 6:58

Into the second mile, as the crowd thinned out and the three fastest guys were way out in front, I was trailing closely behind the first place female.  The course winds through town, the does an out and back on the Pinellas trail, crossing over a pedestrian bridge, then doing a 180 turn, back over the bridge and looping back through the town.

So, about mile 5 or so, I finally caught up to first place female (named Christina), go slightly in front of her and very promptly missed a turn.  I could see arrows on the asphalt pointing which way to go but for some reason I thought those were only for the second loop.  There was a policeman there.  I suddenly was not sure about my second guessing the arrows, said something to Christina who asked the policeman who said that yes, we were going the wrong way (he figured we knew what we were doing).  Fortunately, we didn't go that far out of the way.  I still felt bad for messing up just as I took the lead.

However, I think we had been slowing down slightly and now both picked it up maybe due to the panic.  I got slightly ahead of her again as we did the out and back near the bridge.  Mile 9 marker was just before the bridge.  I was ahead slightly but then slowed down and she passed me on the way down.  I was suddenly running about a 7:45 pace.

Miles 10,11, and 12: 7:26, 7:24, 7:15

 I followed Christina, tried to not stay too far back and slowly picked it up and hit mile 10 at 7:26, did a little bit better the next mile at 7:24, and same with mile 12.  We were nearly side by side at the mile 12 marker and both picked it up.  She pulled a little bit ahead as we ran headed toward the finish line, with last mile split for me at 6:49.

Course is a little bit short, but it was also last year when I ran 1:34:00, and the year before when I ran 1:30:50, with this year's race 1:30:32 (Christina got 1:30:25).  I was grateful for being able to race against and work with Christina on the course.  With the three fastest guys way out in front and the two of us ahead of most of the others, it would have been a tougher race if I didn't have anyone to chase and it seemed to help her, too.

We chatted a little bit after the race and I heard her mention the overall winner's (1:14:29) name was Michael MacDonald, whose name sounded familiar (from fastrunningblog.com!!).  So, I said hi to him and asked if he had a blog here.  Yes, indeed, same person.  Great meeting another FRB'er

Comments
From jtshad on Sun, Nov 20, 2016 at 07:13:56 from 173.198.176.201

Great race, congrats on the strong time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.330.000.000.000.000.000.005.33

5.33 mi, 55:23, 10:23 avg, HR 122 avg, 139 max

Ran at Longleaf with the Striders and Stella on the leash.  We ran up Starkey Blvd on the bike path to the water stop at Aristide.  First longer run for Stella since I fell while running with her.  This morning's run was slightly longer and I took it especially easy while going over the bridge.  Nice and cool morning and it all worked out.

GoRun Sonic2 Miles: 5.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.030.000.000.000.000.000.005.03

AM - 3.33 mi, 34:40, 10:25 avg

Ran with  Stella in the neighborhood.  It was extra difficult as she was being extremely antsy.  Dogs were out of their routine since Sammy was having surgery and I couldn't feed them (I fed Stella after taking Sammy to the vet).  So, did the best I could with the run.  There was much stopping and sniffing and such.

PM - 1.7 mi, 24:33, 14:26 avg

It was almost a run, more of a run/walk.  Tried to make up a little bit for such a light morning.  Took Stella around the neighborhodd loop.

GoRun4 Miles: 3.33
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, 1:08:34, 9:07 avg

Ran at Longleaf with the Striders.  Daisy was there and hadn't left yet so we ran together.  My garmin battery died at about 2.7 miles into the run but I was able to get her data after the run.  We ran to the end of Haltata and then back.  Air was cool but very humid, causing a chill if you stopped very long, but it sure did look nice across the fields when it started getting light out.  Had a good chat with Daisy while running and the time passed quickly.

GoRun4 Miles: 7.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.210.000.000.600.000.000.007.81

AM - 6.11 mi, 57:30, 9:24 avg, HR 123 avg, 159 max

Ran in the neighborhood from my house and out past the golf course.  Did 4.3 miles Stella who was much better today than on Wednesday with things a little bit back to normal for her.  After I dropped her off I ran a little bit farther and did 10 x 25 second strides with 50 second jogs in between.

PM - 1.7 mi, 22:06, 13:00 avg

Did a run/walk in the evening with Stella around the loop, this time was a little bit more running than last time and the dropping pick up was much faster.

GoRun Sonic2 Miles: 6.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.250.000.000.000.000.000.0012.25

12.25 mi, 1:50:00, 8:59 avg, HR 131 avg, 155 max

Ran in Starkey Park this morning, out and back on the bike trail.  For the first 6 miles I stuck pretty closely to keeping a HR of 131 or below.  For the next 5 miles, bumped it up to 136 avg (which is still within MAF range if I add 5 beats assuming I'm in better shape now).  The last mile I picked it up for variety to get the average below 9:00 (it had been about a 9:05 average up until then, so with last mile at 7:55, brought it down to 8:59).

GoRun4 Miles: 12.25
Race: Wesley Chapel 5K (3.107 Miles) 00:19:32, Place overall: 7, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.400.000.003.160.000.000.007.56

Wesley Chapel 5K - Series Final (until Spring)

19:32, seventh place (I think), one female ahead of me. 

Weather conditions were great, nice, cool and crisp but comfortable once warmed up.  I was feeling pretty good but was having trouble tapping deep into enthusiasm but results were pretty close to last two races, just a little bit slower (last two were right at 19:21).

Splits this time: 6:09, 6:11, 6:14, and 5:51 pace for last 0.16

I did a little bit better with the tangents this time.  MacKenzie, who won the female division last time was there again and brought her time down some so there was a bigger gap between us and no one else this time for most of the race for me to chase.  There was another fast woman who was ahead of me for most of the first mile, and then I was able to get ahead of her and she wasn't quite close enough behind me to push me faster.  The third mile I felt like I was really slowing down a lot but as it neared the end I was able to make up some time and come close to the second mile (and really not that much slower than the first mile).

Michael is going to take a break from these races so he can figure out how to bring up the attendance and hopefully try again in the spring.

After I got home, it was still nice and cool so I took Stella out for two more miles.

Segments: warm up - 1.27, race - 3.16, cool down - 1.04, Stella run - 2.09

Brooks T7 Miles: 5.47GoRun Sonic2 Miles: 2.09
Comments
From Rob Murphy on Thu, Nov 24, 2016 at 14:29:34 from 24.10.247.181

I ran A turkey trot today but not THE turkey trot. Reading this convinces me that I need to make it back for Thanksgiving one year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.090.000.000.000.000.000.0010.09

Striders - 8.0 mi, 1:11:10, 8:54 avg, HR 131 avg, 140 max

Stella run - 2.09 mi, 20:43, 9:55 avg

Cool crisp morning again, low 40's.  Had to wear long sleeve shirt and hat but was quite cold for first mile or so.  Good heart rate run with 8:54 average and all but first mile under 9:00.  Again, I allowed some of the miles to go into the maf pace +5 range, but most of the miles averaged 131 or less.

Once I got home, ran Stella around the neighborhood.  Running is not so smooth with her but it gets better as the run progresses and overall she is getting better on the leash while running.

GoRun4 Miles: 10.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.080.000.000.000.000.000.006.08

6.08 mi, 54:15, 8:56 avg (no HR strap today, forgot it).

Nice run in the neighborhood, felt a little bit tired during parts of it.  Really good weather

GoRun Sonic2 Miles: 6.08
Comments
From jtshad on Wed, Nov 23, 2016 at 07:23:26 from 141.221.191.225

Nice run, enjoy the weather.

Have a great Thanksgiving!

From Mark on Thu, Nov 24, 2016 at 12:48:02 from 47.203.200.24

Thanks Jeff! Hope you have a happy Thanksgiving, too.

Race: Tampa Bay Times Turkey Trot 10K (6.214 Miles) 00:42:09, Place overall: 62, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.006.210.000.000.000.009.21

Tampa Bay Times Turkey Trot 10k race report

42:09 time, 55th male, 62 overall, 4th AG

This was the first year since 2010 that the boys also ran the race (although that year we all did the 5k).  This year, Andy wanted to do the 10k and at first Thomas said he wanted to do the mile race but was talked into switching to the 5k.  Weather for the 5k was good, high 50's at 7:00 am start.  We did some warm up together and I stuck around at the start line until the race started.  It's a big uncontrolled start so I made sure he got up front.  Results are only given for the first 125 male and female runners since there is no chip timing and the race is huge, they pass out race cards at the end until they run out.  If you get a card, you also get a Turkey Trot coffee mug.  

So, I head over to the finish line at the Clearwater High School stadium and see the first place guy come in at a little over 15 minutes.  Time goes by pretty quickly but before long I see Thomas coming around the corner.  His old PR was a couple weeks ago at the PHSC 5k race where he did 20:25.  That race was small enough that you couldn't get boxed in and prett flat. This race has a pretty daunting looking hill late in the third mile which can slow you down.  But, no matter I see him enter the stadium at about 19:30ish and see him finish still under 20:00, about 19:57 I think.

After the competitive 5k, they have a 5k fun run, and then the mile race.  10k starts at 9:00.  Andy and I warm up some more (although mine is cut short due to porta potty lines).  We get in line near the front just before 9:00.  And then wait.  Some sort of injury on the course delays the start.  Now, it's getting kind of warm, maybe low 70's.  Andy had been thinking about running it easy and just trying to run a little faster than the Dunedin Midnight run 10k back on July 4th.  I talk him into going out sub-7:00 the first mile (nice downhill), then easing into a 7:00 to 7:15 pace and seeing what he's got left at the last mile.  We start out and are pretty close for a good part of the first mile.  I wasn't feeling in PR shape but wanted to get a good sub-7:00 pace run and try and earn a coffee mug.  First three miles are good, I hit a rough spot for the fourth mile, feel a little bit better the 5th mile and think about not pushing the 6th mile.  But then a guy passes me going just the right pace where I think I can hold on if I just concentrate on following him.  This was fortunate as it got me back into the 6:40's.  I passed him just as the 6th mile ended and he told me good job, I picked it up a little more into the stadium but got passed by another guy who came out of nowhere.  I later found out that the guy I was following and helped me out turned out to be the husband of the woman I was following at the Brass Tap Half Marathon two weeks ago.

Splits: 6:35, 6:41, 6:41, 7:01, 6:50, 6:46, 0.25@6:08

I could see the clock just under 42:00 minutes but was too far out to make it under.

Waited for Andy, wondering how things went and in less than two minutes saw him coming around the corner and down the chute to get his race card.  I had been watching the guy handing out the cards and hoping he didn't run out.  He beat his old PR by ten minutes.  Happy that we all got a mug, each running our races a little bit different.  Thankful to have this opportunity to see them run.

After I got home, took Stella on the neighborhood loop with side trip to park (to drop off waste bag), about 2.1 miles in 21:11  (garmin was charging so distance approximate but pretty close)

GoMeb Speed2 Miles: 9.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.050.000.000.000.000.000.007.05

AM - 3.5 mi, 35:07, 10:01 avg

Ran with Stella in the neighborhood, was feeling sluggish and difficult to get into a good rhythm with the dog getting distracted.  Ended up adding in a mile of walking when the going got frustrating.  It was actually a good morning for walking and then once we got going again was pretty nice the last half mile.

PM - 3.55 mi, 34:35, 9:45 avg

Decided to try and make up some mileage from the short run in the morning.  Did two loops around the neighborhood and just enough past my house to get to 3.5 miles to get 7 total for the day.  Glad I made myself go out again.  Evening was warmish but pleasant.

GoRun4 Miles: 7.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.112.000.000.000.000.000.0013.11

13.11 mi, 1:55:58, 8:51 avg, HR 133 avg, 168 max

Nice run in Starkey Park with Joe.  I was thinking that this would be a tough feeling run based on how I felt yesterday but it was actually pretty nice.  Air felt cool at first but was actually kind of humid.  Did slower, easy miles on the way out and gradually picked it up on the way back with last two miles at 7:50 and 7:15.  There were a few of the Striders left at the shelter along with some coffee and muffins.

GoRun Sonic2 Miles: 13.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.850.000.000.000.000.000.0010.85

AM - 10.1 mi, 1:35:10, 9:25 avg

Ran with Jamie and Cynthia at the Upper Tampa Bay Trail.  Cool, low 50's at the start.  Took it easy and enjoyed a nice morning.  Three of us had not run together since two weeks before Marine Corps Marathon.

PM - 0.75 mi, 7:40, 10:13 avg

I took Stella to the dog park. She was playing a little bit rough and one of the other dogs was a bit more aggressive (I thought) , so I pulled her out and we ran a loop around the lake including the little extra bit to get to the 0.75 marker.  We slowed down when we approached other people so she wouldn't pull me too much.   She seemed to have fun and then we stopped by the fence so she could say bye to some of her friends.

Launch 3 (titanium) Miles: 10.10
Comments
From jtshad on Sun, Nov 27, 2016 at 09:45:24 from 173.198.176.201

Sounds like a nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.390.000.000.000.000.000.009.39

9.39 mi, 1:25:47, 9:08 avg, HR 127 avg, 138 max

Ran at Longleaf on Starkey Blvd at the Striders Tuesday run.  Everything was good, weather and breathing and pace was good for sticking within heart rate range.

Drove home, woke up Andy, took Sammy and Stella for a walk, then ran Stella around the neighborhood loop for 1.7 miles

Chipping away at my goal of 3,000 miles for the year - within striking distance.  I'll need under 300 in December.

GoRun4 Miles: 9.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.280.000.000.800.000.000.007.08

7.08 mi, 1:05:18, 9:13 avg

Stella and I ran 4.66 miles.  I was originally going to just take her one loop around the neighborhood for 1.7 miles but she was being really good so we added on an out and back to the golf course water fountain.  The running is keeping her nails trimmed - the vet techs said they were already short enough.

Dropped off Stella, woke up Andy to get ready, then headed back out.  I finished off the fifth mile then did 10x25 second strides with 50 second jogs and a short cool down after that.  Strides felt better than last time, so maybe I'll have a good race on Saturday (5k).

GoRun Sonic2 Miles: 6.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.560.000.000.000.000.000.008.56

7.02 mi, 1:06:51, 9:31 avg, HR 120 avg, 140 max

Ran with Joe at the Striders run at Longleaf.  Out and back on the Starkey Bike trail.  Legs were feeling sluggish today.  It was back to warmer and humid with humidity you could see and low 70's for temps.  Other than that a pretty good run and nice to run with Joe (as part of his 11 mile run).

1.54 mi, 15:22, 9:59 avg

Part two of the run was after I got home and walked both dogs.  I took Stella around the loop.  She was all over the place with the extra traffic and people/dogs out walking I had to take a coupld of walk breaks to settle her down.  But still, managed to get most of the miles I wanted.

GoRun4 Miles: 8.56
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, 1:15:14, 9:20 avg

Ran with Joe and Jamie in the neighborhood starting at about 6:00.  We ran a little over 5.5 miles together then I stopped by my house to make sure the boys were up and I leashed up Stella.  Stella was way too excited to see Joe and I had trouble calming her down so gave up on running with Joe and Jamie and I ran in the opposite direction and met up with them later near Jamie's house.  Stella and I did a little over 1.5 miles and I finished up enough on my own to get 8 miles for the total.  Temps really cooled off since yesterday and should be nice for tomorrow's Little-Markou 5k.

GoRun Sonic2 Miles: 8.05
Race: Little Markou 5k (3.107 Miles) 00:19:19, Place overall: 4, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.200.000.003.110.000.000.0013.31

Little Markou 5K Race To Educate 5K

Wonderful and fun race through the streets of the Longleaf community in memory of two beloved high school students.  This is the second year in Longleaf (was previously held nearby at a different location).  I was over a minute faster than last year and happy with my time (although I lost some drive during the third mile).  I started out as usual where I seem to end up behind a long line of people.  I passed several people after making the first turn and the line thins out to where I can see about 7 or 8 people ahead of me.   Anthony has taken an early lead (like he did during Robbie's Run 5K in the spring).  Jean is also a good distance in front of me and also Anthony.  I think towards the end of the second mile I was in 5th place, with Anthony passing Jean and I had just gotten ahead of Andrea.  Andrea has a very light and relaxed stride and is super cheerful thanking all of the volunteers (note to self to not let my 5k pain make me less cheerful).

First two miles on my garmin were 6:00 and 6:02.  But, since this is a twisty and turny course I knew I'd still have a tough time breaking 19:00.   Finally at about 2.5 miles I pull up to Jean and he says he's done (he's had a remarkable fall racing series with a 2:58 in Chicago).  Anthony still has a good gap on me.  I am feeling less motivated.  I'm not done but I don't have a strong drive to try and catch Anthony (didn't think I could at the time but maybe now that I look back at it).

But, fortunately I knew Andrea was very close behind me and knew she could/would pass me if I eased up.  In one of the pictures near the 3 mile marker I see just how close she is and looking at the official times we both ended up with 19:19.

At Robbie's run 5k, Anthony had faded.  But this time he stayed even, finishing 10 seconds ahead of me overall.  My last mile was 6:12 (garmin time), so another 6:02 would have put me neck and neck with him.

But, all things considered this was a very very good race for me.  I loved running with so many familiar faces through the Longleaf streets with extra holiday decorations and for a good cause.  The racing part (the push from behind and pull to catch up) could not have been better.  I had been missing that at the last Wesley Chapel 5k.  The last two 5k's were a slow down from the two before that but with this one, I once again sped up a little bit by 2 seconds.

Cooled down with a mile easy after the race and before the awards.  Was awarded $50 for second place overall male (Anthony got 1st place masters at $75, no double dipping thankfully).  After awards, ran another 4 miles with Julie who was looking for some more miles.

When I got home, picked up Stella and took her to Starkey Park and we did 3.6 miles on the trails there.

 

Brooks T7 Miles: 9.70
Comments
From jtshad on Mon, Dec 05, 2016 at 09:38:59 from 141.221.191.225

Nice race, great time!

From Mark on Tue, Dec 13, 2016 at 08:05:01 from 24.129.132.75

Thanks Jeff! This is one of my favorite races and always a fun one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.310.000.000.000.000.000.0012.31

12.31 mi, 1:53:52, 9:15 avg, HR 122 avg, 145 max

Ran with Jamie and Daisy in the neighborhood.  Since Daisy has not run here before I thought it would be easy if she met us at Johnny Brusco's (pizza place nearby).  Both Jamie and Daisy misunderstood and thought this meant we were doing some new adventurous route.

No, just pieces of my usual running route, but it was new to Daisy at least.  We ran through the neighborhood to Fox Hollow and out and back the path near the golf course and a loop into one of the neighborhoods there.  On the way back I ran into my house and grabbed my phone and AAA card. 

Got back to Johnny B's where Jamie had parked (she had picked me up from my house).  Called AAA and Daisy and I ran a few loops through the parking lot waiting for the locksmith (Jamie had to get going to kids swim meet).  Then, I ran back home, getting about another mile in.

So, actually, it did turn into sort of an adventure but not anything I had planned.

GoRun4 Miles: 12.31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.070.000.000.000.000.000.0010.07

10.07 mi, 1:37:12, 9:39 avg, HR 125  avg, 142 max

Started from Longleaf and ran on the Starkey Blvd bike trail.  Did about 3 miles with Joe before he turned back.  I'm not sure where the weather came from but it was sticky warm pre-rain feeling (78 degrees).  Was a little nicer once I turned back and felt a slight breeze.

Just missed Clarke and Cindy who were just driving away, having already packed up the coffee and drinks.

Drove home and ran another two miles with Stella- she was pretty well behaved, not as pull-y as usual.

Launch 3 (titanium) Miles: 10.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.220.004.000.000.000.000.0010.22

10.22 mi, 1:25:18, 8:21 avg

Back to nice cool weather, slight chill and humid.  Ran in the neighborhood solo, doing a warm up followed by 2x2 miles with about a mile easy in between sets, then jogged back home and got Stella for two more easy miles.

First set : 6:32, 6:32

Second set: 6:23, 6:20

Goal was to stay under 6:40 for each mile (between 6:30-6:39), last set was a little bit faster but didn't want to unlock from the pace I got into.

GoMeb Speed2 Miles: 10.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.220.000.000.000.000.000.009.22

AM  - 7.52 mi, 1:13:04, 9:43 avg

Ran from my house solo after doing a quick 0.5 mile warm up with Stella.  Ran out to the new park and did the lake loop twice before heading back.  Nice and cool with a little breeze but I sure was dragging for some reason this morning so did not try to get all 10 miles like I wanted to.

PM - 1.7 mi, 19:05, 11:13 avg

After dinner, evening dog walk/run around the neighborhood loop with Stella which was more running than walking and a new record pace for run/walk.  These are nice because they are go as you are, no changing required.

Still a little shy of 10 miles for the day but not too far off.

GoRun Sonic2 Miles: 7.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.070.000.000.000.000.000.0010.07

10.07 mi, 1:34:32, 9:23 avg

Ran with Jamie and Daisy in the neighborhood and along the golf course.  It was raining lightly and much cooler than I was expecting when I woke up.  Rain mostly ended but got a drop here and there.  Run went by pretty quickly.  At about 7.5 miles, stopped in at the house to wake Thomas up for school then continued on for a bit, dropping off Jamie at her house and looping back to my house.  Legs were feeling much better than yesterday.

Launch 3 (titanium) Miles: 10.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.250.000.000.000.000.000.0010.25

10.25 mi, 1:34:23, 9:13 avg

Ran with Jamie in Starkey park for the Striders Saturday run.  High 40's but dressed warm enough that I took my hat off the last couple of miles.  Beautiful morning, good easy pace.  Got back to the shelter as the group was about to pack up, but I was able to drain the last bit of coffee from one of the carafes that had previously been declared empty.

GoRun Sonic2 Miles: 10.25
Race: Florida Holiday Halfathon (13.109 Miles) 01:32:30, Place overall: 26, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.156.007.140.000.000.000.0015.29

Florida Holiday Halfathon Race report

 1:32:30, 26th overall , 3rd age group

Always like coming back here to the place of my first ever half marathon.  Starting in Madiera Beach, running a few miles through a couple other beach communities before crossing the intra-coastal waterway and making our way to the Pineallas Trail as the second half heads into Taylor Park.  And over the years, there are more and more familiar faces.  This year, I drove down with Joe (who I had talked into running it about a week ago).  Before the race I saw Terri R. as well as Christina (the woman I was chasing at the Brass Tap Half) and her husband Quint (who I ended up chasing and getting a tow for the last mile at the Turky Trot 10K even though I didn't realize it was her husband).  Several Striders were also there (Mike, Tracy, Stan, Amber, Suzan, Run Jodi).  I was  feeling cold at the starting line (a good sign almost always), but not too cold.

30 minutes prior to the race start, the walkers and run/walkers got their start and then 5 minutes before the start, a row of Ainsely's Angels headed out next.

Sometimes when I start out a half marathon I run with the starting crowd and soon look at my pace and see I'm going way too fast and should slow down.  That did not happen this morning.  So, then I sped up to a 6:40ish pace.  It felt hard but I figured I would give myself sometime to warm up some more (did a short 0.9 mile warm up before the race with a few strides).  Second mile hanging on with 6:53.  I came up to Angel Run Jodi pushing a stroller and said hi and wished her well.  (It turns out they often have a running partner take turns pushing the stroller but Jodi was alone today.  Tracy would catch up to Jodi and turn into an Angel for the morning and give Jodi (literally) a hand to help push).  

Third mile was not feeling good and I couldn't seem to lock into the pace I wanted but was determined to make first mini-goal of at least the first three miles under 7:00, so 6:54.

Lost the sub-7:00 feeling and hit the Park Blvd bridge, part way up to the mile 4 sign, for a 7:12 mile.  I wasn't upset but felt a strong attraction to wanting to just go for an easy run.  A guy with no shirt passed me on the way down the bridge.  I trailed behind him for a while.  Was contemplating what pace to try and run.  I didn't want to get passed by too many people, but this early on in the race I would need to run a little faster.  Mile 5 was 7:16.  Was playing tag team with shirtless guy.  So, shortly after the 5 mile sign (and maybe an aid station), I went to catch up to someone who just passed me and then I was sub-7:00 again (6:56), but just for one mile.

We did the little loop around the park and onto the Pinellas Trail.  This is usually my slowest mile of the race no matter how fast I run and today's time was 7:21 (and soon after that I felt like I was running slower).  A new woman came up behind me and she passed me.  I passed her back in a little bit but she seemed determined to get ahead of me.  This finally ended my pace slide with mile 8 a little faster (7:15), and mile 9 I wanted to really make sure I lost her and got back below 7:00 again (6:50).  So, I even caught back up to shirtless guy and was rigtht behind him.  Mile 10 and 11 were both right at 7:11.  I closed in on shirtless guy and passed him as we turned off of the trail to run through the first half of Taylor park and managed a 6:50.  We also passed a couple other guys (an 18 year old and a 66 year old guy (who would win 1st place grand master, hope I can run 1:33 half when I'm 66)).

Just past the 12 mile sign I couldn't keep the drive to stay ahead of shirtless guy and figured I'd try following him.  But, once that happened I couldn't stay close enough to have a chance to out kick him at the end.  I didn't realize he was in my age group or maybe I might have tried a little harder to stay in the lead, but fortunately it was just the difference between 2nd and 3rd age group.

And just like that, the race was done.  I did not get sub 1:30 (or even 1:30 "and change"), but also did not fall apart and also looked at it as PR marthon pace run.  Terri wasnt too far ahead of me as well as Bill Cottrell (24th place).  Shirtless guy was 25th place and also had a name (Anthony).  Mike took 2nd place Masters with a 1:30:29 time (19th place).  And Joe finished under 1:40.

Looking back, I kind of wished I'd started out faster, not so much pace wise but enough so that I could lock onto and try to run with a familiar face (or more likely a familiar back) - like Mike, Terri, Bill, or maybe even Christina again.

Summary, my splits:  6:47, 6:53, 6:54, 7:12, 7:15, 6:56, 7:21, 7:15, 6:50, 7:11, 7:11, 6:50, 6:58, 0:51 (0.14@6:18)

Hung around watching friends, acquaintances and other familiar faces finsh their races.  Michael MacDonald (local FRBer) took second place overall, got to say hi to him and chat a little, good to see him again after Brass Tap half).

And now I'm ahead (slightly) of the 10 miles per running day that I need for the rest of the year to make 3,000 miles for 2016.

GoMeb Speed2 Miles: 15.29
Comments
From Mike M on Tue, Dec 13, 2016 at 11:18:22 from 168.213.5.107

I really liked this race report! Very well done. It's interesting to see your splits, made me want to add mine. I wonder what caused them to be so up and down? Well done on the last two miles, especially getting them under 7. Running in the park at the last mile was no picnic.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.060.000.000.000.000.000.0012.06

AM - 10.36 mi, 1:35:30, 9:15 avg, HR 128 avg, 142 max

Ran with Striders starting from near Longleaf.  Out and back on Starkey Blvd for 8.25 miles.  Grabbed the last cup of coffee that Clark had saved for me, then I drove home to wake up the boys.  Walked both dogs then ran Stella around the neighborhood for a little over 2 miles.  It was cool and foggy this morning, nice.  

PM - 1.7 mi, 18:54, 11:07 avg

After dinner run/walk with Stella around the neighborhood loop.  New record time.  Becoming more run than walk each time.

GoRun Sonic2 Miles: 10.36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.350.002.481.860.000.000.009.69

9.69 mi, 1:20:05, 8:16 avg

Ran solo from my house and was originally planning on doing 5x2k at goal 10k pace.  After a warmup, and running the first one I was going to grab some water at the golf course water fountain and take a gel but a golf course worker yelled at me about not jogging on the golf course, so no water for me.  I did the second repeat and ran it faster due to being warmed up and just having gotten yelled at.  But, I had started too late, so I headed home.  I thought I would break up the next one and did a 1k repeat to get to my house, woke up the kids of school and then did the second half.  Since it was faster than the original plan I ended up doing just one more.  After all that took another lap around the neighborhood to try and get close to 10 miles.

Summary of speed work: 1st 2k 7:50 (6:20 pace), 2nd 2k 7:45 (6:15 pace), 1st 1k 3:43 (5:57), 2nd 1k 3:39 (5:52), 3rd 5k 3:34 (5:45)

I felt really good about the 1k repeats progressing like that

Brooks T7 Miles: 9.69
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.240.000.000.000.000.000.0010.24

10.24 mi, 1:39:42, 9:44 avg, HR 121 avg, 136 max

Ran at Longleaf with the Striders.  This morning I ran with Daisy and Leah.  Leah was doing 6 miles and Daisy was doing whatever so we went out and back for about 6 miles, then Daisy and I ran an out and back into Longleaf to get 8 miles.

Drove home, woke up the boys, walked the two dogs, then ran Stella for another two miles.

A bit tired later that morning but glad I got ten in again.  I'll do a little less tomorrow and then make it up after the race on Saturday (Say No to Drugs 10K in Clearwater).

GoRun Sonic2 Miles: 10.24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.150.000.000.000.000.000.007.15

7.15 mi, 1:06:18, 9:16 avg

Ran solo in the neighborhood.  Was feeling a bit tired but also wanted to do a little bit less today due to the race tomorrow.  I ran a little bit over 6 miles, then stopped at home, walked the dogs, and then ran Stella for about a mile.

GoRun4 Miles: 7.15
Race: Say No to Drugs 10K (6.214 Miles) 00:43:09, Place overall: 20, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.240.006.300.000.000.000.0010.54

Say No to Drugs 10K

20th overall, 20th male, 3rd AG  (last race of 45-49 AG)

I did this race 6 years ago and came pretty close to breaking 40 minutes, and with the last 10k I did at just over 42 minutes I was hoping to come someplace in between, maybe break 41 minutes perhaps.

I arrived there in plenty of time, get signed up, warm up a bit, and then get Jamie's stuff for her as she was running a little bit late.  Went to use the POP one last time but this was cutting it too close and ended up running to the starting area and could not get that close to the starting line before it was time to go.  Looked hopeless at first due to the size of the crowd.  But, after about a half mile I was slowly heading towards the pace I wanted and steadily pacing people.  It had taken me 24 seconds to cross the starting line so I figured anyone I was next to I was alread ahead of (sort of) at this point.  

Finished the first mile at 7:01 pace and that was at the top of the bridge.  As I picked up speed I had some hope that I could salvage my race, because 7:01 was my slowest mile at Turkey Trot so if I could hang on maybe still break 42:00.  I passed a big body builder guy wearing a Santa style womans nighty.   The 5k turnaround point came and went and it was no longer a crowd but a very long line stretching pretty far.  On the downhill I was running about a 6:20 pace but didn't hold it once the road flattened out but still ended up with a pretty good 6:30.

I was still passing people including a guy pushing a stroller making it look way too easy.  A few minutes from the turnaround I could see the leader, Michael Poole, with no one nearby behind him.  3rd mile was 6:44, then came the turnaround and passsed 2 or 3 more people as we headed to the roundabout.  The people I was passing must have been fading a bit because my pace was slowly slowing, with the next mile at 6:56.

The next mile was just a straight flat line to the bottom of the Clearwater bridge and a reconverging with the 5K.  The organizers did a good job of announcing before the race for 5k'ers to keep to the right, they had signs posted and course marshalls.  I lost a lot of speed going up the bridge and was hopeful I could get most of it back on the way downhill.  Made it to the helix, wound around to the bottom and made the sharp right turn.  Then just one more shorter hill up before the remaining flat and downhill to the finish.

Miles 5 and 6 were 7:04 and 7:08, but I was still passing people.  There was one more person to close in on, a woman that looked like maybe in her 20's wearing a red outfit.  As I approached the mile 6 sign and headed to the last turn I picked up the pace trying to catch her but she had also picked up the pace and slowly opened up a bigger gap as we ran under the finish clock.  It was a hard fought battle but I could not catch this last runner.  It turns out she was actually 12 and was the first place female for the race.  Although I didn't catch her my chip time was about 20 seconds faster (not sure if this counts as being chicked, not sure what the official rules are, I'm guessing that goes by gun time and not chip time but I wasn't able to find anything on the USATF web site).

Splits: 7:01, 6:30, 6:44, 6:56, 7:04, 7:08, 1:47 (0.3 @ 5:56)

I jogged around a bit to get some cool down miles and ran Jamie back to her car before heading down for awards.  One reason I signed up for the race was for the pancake breakfast, but I couldn't get my stomach to calm down and just had a banana and some juice.  Went up and got Jamie's award (3rd AG F40-44) and then looped back around the stage for mine.  I said I'd bring the boys home some cinnamon melts so was heading straight to my car.  I could hear them announce 50-54 AG awards and heard "Rob Murphy" wasn't sure if it was THE Rob Murphy from FRB, turns out it was, would have been nice to say hi.

 

1.17 mi warmup, 6.3 mi race, 3.07 mi cool

Brooks T7 Miles: 10.54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.080.000.000.000.000.000.0013.08

13.08 mi, 2:01:45, 9:18 avg

I was originally not going to run but my brother was in town and my friends (Renee, Jamie, and Cynthia)  were doing 13 miles, so better to run with company.  We ran at UTBT from Suncoast and 54.  Jim turned back at 3.7 miles.  My legs were tired especially at first and temps were in the low 70's but when the breeze was blowing it was kind of nice.  Good way to start 50!

Launch 3 (titanium) Miles: 13.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.310.000.000.000.000.000.0010.31

6.53 mi, 58:36, 8:59 avg, HR 130 avg, 157 max

Ran at Longleaf with the Striders, out and back on Starkey Blvd bike trail.  David was there today and brought coffee.  Good to see everyone.

 

3.78 mi, 40:13, 10:39 avg

Got back home and took Stella for a run using my new Ruffwear leash that the boys got me for my birthday.  It can be attached around the waist and has a section of bungee to absorb shocks from the dog but as sections you can grab as well that don't stretch.  Worked pretty well and when she was running out in front with a slight pull made the run feel easier.  First mile was almost 15 minute pace because I ran into Stacy and chatted with her a bit but forgot to stop my watch, so I was actually about a 9:10 running pace.

Finally, less than a hundred miles to go to for 3,000 miles in 2016!!

GoRun Sonic2 Miles: 10.31
Comments
From jtshad on Tue, Dec 20, 2016 at 10:13:24 from 141.221.191.225

Great year of running for you.

May God bless you this Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.110.000.000.000.000.000.0010.11

10.11 mi, 1:35:14, 9:25 avg, HR 117 avg, 134 max

Ran in the neighborhood with Joe and Jamie, Daisy was going to join us, but after waiting a bit, found out she had missed her alarm.  We ran about 6.5 miles together, then I stopped by my house and got Stella.  Tried to run together but she was too excited to see Joe so I ran in the opposite direction, eventually meeting up with Jamie and we ran a bit more and Stella seemed to calm down a bit.

GoRun4 Miles: 10.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.140.000.000.000.000.000.0011.14

11.14 mi, 1:42:01, 9:09 avg, HR 121 avg, 134 max

Ran with Jamie and Daisy this morning.  We all ran together for about 8.5 miles, then I finished off enough more to get to ten miles, before her sister picked her up.  I then took Stella out for a little more to end up with over 11 miles.  Nice and cool 48 degrees this morning.

Only 71.68 more miles to go for 3,000 in 2016!

GoRun Sonic2 Miles: 11.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.260.000.000.000.000.000.0010.26

10.26 mi, 1:33:09, 9:05 avg

Ran with Joe, Jamie, and Daisy from the neighborhood to the Y and back.  Slightly warmer than yesterday so very comfortable.  Traffic was light on the roads so it was a pretty relaxing run.

I was a couple minutes late getting out the door because sometime during the night the cats (pretty sure the dog was not involved), tipped over a house plant and spilled dirt everywhere, so had to get that cleaned up before it got tracked everywhere.

Launch 3 (titanium) Miles: 10.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

10.0 mi, 1:48:24, 10:50 avg

Ran on the trails at Starkey Park with Ben, Cynthia, Brett, and Evan.  The first 3.5 miles were a bit adventurous when we got stuck in some pretty thick brush and had to slow down basically to a walk for parts of it.  Either in tall grass or in hog turned pot holed sand.  Once we got out of that and onto the mountain bike trail it was actually quite nice.  Low 60's at the start made it not so bad to get lost on the trail for a bit.

In addition to the assortment of interesting Florida birds, saw two deer while on the bike trail. One of them I almost literally ran into because she was so close and blended in I didn't see her until a few feet away.  Then another one appeared from nearby.

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, 1:35:27, 9:30 avg

MERRY CHRISTMAS!

This might be the most peaceful morning all year to run.  I had been thinking of sleeping in but Jamie did not run yesterday and wanted to run early before her kids got up.  Started out at 6:00 and did a little bit over 7 miles together.  I ran a little bit farther on my own, then walked Stella and ran with her a bit longer to get over 10 miles.  Joe loaned me the dog prong collar which I tried on Stella and made a big difference.  We ran about 1.5 miles I think.

GoRun4 Miles: 10.05
Comments
From Mike M on Mon, Dec 26, 2016 at 13:01:20 from 65.96.104.13

Merry Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.170.000.000.000.000.000.0015.17

15.17 mi, 2:34:40, 10:11 avg

Ran with Daisy and Claudia.  I was originally planning on 10 miles, maybe 12.  But, Daisy said Claudia needed to run 15 and told her she'd run with her.  I had not run with her before so it was kind of fun to talk to someone that you see all the time but never get a chance to talk to much.  We ran two 3.5 mile loops through Longleaf neighborhoods, stopped briefly as the other Striders were packing up, then did an out and back up Starkey Blvd to Aristide for another 4 miles.  It was cool enough most of the run that we didn't need water and was warmed up enough at the end that it was nice once we stopped.

GoRun Sonic2 Miles: 15.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.550.000.000.000.000.000.0010.55

10.55 mi, 1:40:19, 9:30 avg, HR 120 avg, 158 max

Ran with Jamie in the neighborhood.  Joe had declared maybe the night before (he's about 50/50 pretty much when he says maybe).  Daisy canceled at the last minute due to daughter's ear ache and her sister also sick.   Started just after 6:30, still dark especially with the fog.  Ran into Jamie about halfway to her house.  While running down one of the side streets she was saying how she's not very fast and how she used to be fast (her 5K PR was in Ocotober with a 22:56).  So, I made her run fast for a little bit 6:24 pace for 0.1 mile, and then 6:17 pace for 1 minute.  The quick pick ups actually felt really good and made the rest of the run feel easy.

We ran about 9 miles together, then I stopped at home, walked the two dogs, and then ran Stella about 1.5 miles.

So now, I think I'm less than 16 miles from breaking 3000 for the year.

GoRun4 Miles: 10.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.140.000.000.000.000.000.009.14

9.14 mi, 1:23:39, 9:09 avg

Ran at Longleaf, 5:30 with the Striders.  Anthony was there and looking for around the same mileage and pace so we ran together up Starkey Blvd and then to the end of Haltata and back.  It's was pretty foggy making the streets extra dark and making it feel much colder than the low 60's.  Wore one of the new running outfits the boys got me for Christmas.

Headed back home, walked the dogs, and then ran Stella for another 1.5 miles.

GoRun Sonic2 Miles: 9.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.810.000.000.000.000.000.006.81

6.81 mi, 1:05:09, 9:34 avg

Ran up and down Starkey Blvd with Jamie, Cynthia, and Renee (and also ran into Craig and Diane).  Chilly and windy morning.

I hit my goal of 3,000 miles for the year today, determined to push through with enough December miles.  I was close three years ago but missed it by 100 miles and later regretted.

At the end of the run Jamie suprised me with party poppers.  Unfortunately she did not give Renee a party popper safety lesson and she ended up hitting herself in the face (we stopped Cynthia just in time).

Goal finished one day early!

Launch 3 (titanium) Miles: 6.81
Comments
From jtshad on Fri, Dec 30, 2016 at 10:47:00 from 173.198.176.201

A great year of running.

Happy New Year and many blessings in 2017!

From Mark on Sun, Jan 01, 2017 at 18:45:48 from 47.203.200.24

You too Jeff! Here's to a 2017 filled with joy for all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2621.34202.9286.2758.990.000.000.002969.52
Pearl Izumi II Miles: 139.90Brooks Launch (aqua) Miles: 351.26GoRun Sonic Miles: 391.09GoMeb Speed2 Miles: 180.09Brooks Cascadia Miles: 72.00Launch 3 (titanium) Miles: 614.19Brooks T7 Miles: 71.99GoRun Sonic2 Miles: 451.89GoRun4 Miles: 108.36
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: