The Long Run

7.35 mi, 1:11:25, 9:43 avg

After what seemed like forever, I ran again this morning.  I can't believe it was only two days off, but it has been some time since more than one day off.

Ran with Jamie in the neighboorhood, starting at 8:00.  Legs were feeling stiff and tired at the start but by the end were just a little bit tired feeling.  Also, can't believe how warm it felt after being reminded what cold and snow feels like.

Nice to get that first run of the  year finally done.

11.75 mi, 1:51:48, 9:31 avg

Left my house just after 5:00 and met Joe by the back gate about 5:10 and waited a couple of minutes just in case Jamie showed up.  Then we continued on to Longleaf, stopped for the group picture and ran up Starkey Blvd another 3ish miles before heading back.  Stopped for coffee and another picture before heading back home.  

After getting back home, walked Stella on a "business" trip, and then ran her for about 1.5 miles.  She's gotten really good at not pulling on the leash when we run.  But, a little bit of pulling with the waist leash was kind of nice.

Joe and I were nearly run over twice.  The first time we were approaching the entrance to the self storage place where a guy with his big pickup truck pulling a trailer was waiting to pull out.  He had a passenger and the window was rolled down.  Joe made eye contact but apparently with just the passenger, we were both wearing lights (Joe was wearing two).  The traffic cleared just as we were in front of the truck and the driver started to pull out slowly (probably good thing there he was towing a trailer otherwise he might have pulled out faster).  Joe yelled and the driver stopped and yelled out a "sorry" as we continued on.

The early morning traffic consists of big groups of cars riding each other's bumpers followed by a period of empty street.  If I see a big gap I like to cross the road.  But, the right way to do it of course is at the intersection.  Unfortunately, crossing at the intersection is guaranteed to have cars stacked up in at least one direction.  We got to the Duck Slough and 54 light, waited for the walk signal, then started to cross.  Made it across the west bound lanes ok, then as we were covering the next set of lanes, I could see a car barelling down the right hand turn lane which was clear.  With all of the cars in the two through lanes she had no idea we were there.  As we approached I was telling Joe (loud enough to be heard above the traffic) "this car doesn't have a clue".  She saw us at the last second and had her window down and could hear me.   She hit the brakes and also heard me yelling "doesn't have a clue" and looked worried how close she came to running us over when she had the red light.  Cars have not been stopping first before turning right on red if they see that traffic the other way is held off - but not thinking about pedestrians, bicyclists, and older people on those electric scooters.  Following the law and crossing properly at the cross walk is not safe at this intersection.

9.01 mi, 1:24:41, 9:24 avg

Ran with Joe and Jamie in the neighborhood.  Decent weather and legs slowly feeling better.

10.12 mi, 1:33:07, 9:12 avg

Ran at Longleaf with the Striders starting at 5:30.  Stuck with Daisy today,  We ran out and back on Starkey Blvd and into Aristide neighborhood, then after a short break back at the parking lot, ran a loop through Longleaf.  It was chilly this morning, and although I was feeling run down when I first woke up the run went pretty well, until I got home and felt run down again so took about a 30 minute nap which seemed to help.

5.12 mi, 56:09, 10:57

First day back after a long unscheduled break due to being sick.  I usually run through any sort of minor caughs/colds and if I take it easy it even seems to help.  After last Thursday's, by Friday morning I felt poorly enough that I would take the morning off running.  I didn't run that evening and by Saturday morning felt horrible, worse on Sunday and was pretty sure I'd have to call in sick on Monday.  But, by Monday morning I was mobile again and felt normal but took the extra sleep over running.  I got a little bit better each day and on Thursday morning's dog walk felt like I could have run but still didn't.  Friday morning was similar.  Finally, I had to break to not feeling well and not running cycle so I told others I would run Saturday morning.

I went to Starkey park, just missed the big Strider start but was going to run with Ben and a few other guys heading to the off road trails.  My garmin was slow to lock on and I was slow also, so I lost them but did I nice gentle 3 miles on the trails without getting lost and finally reaching the paved bike path which I ran back on for another 2 miles.

Met at Panera with Keith, Ed, Greg, Jammie, and Victoria for some catching up.

6.01 mi, 56:22, 9:23 avg

Better run today than yesterday and it didn't feel bad at all.  Jamie was back from Buffalo but Daisy wanted to run 18 miles, so they started at 5:30 and then came by my house at 7:00.  We ran out to the new park and did a couple of loops around the lake then came back.

2.07 mi, 21:26, 10:20 avg

Better, but still not feeling great and not in any hurry, slept in a little bit and went for a run just long enough to clear out morning congestion and give Stella some much needed exercise.

3.09 mi, 31:52, 10:18 avg

Another mostly decongestion run.  Did 1.7 miles by myself (neighborhood loop), then stopped at the house for Stella and we did about another 1.3 miles.

5.5 mi, 55:22, 10:04 avg

Almost felt normal on this morning's run.  Ran with Jamie and noticed a lot less sinus pressure.

5.04 mi, 46:56, 9:18 avg

Ran at Longleaf with the Striders.  Ran out with Keith and Joe and turned back with Keith.  Had coffee and a muffin at Havana Dreamer's with Keith, Patrick and Bret.  Nice to sit and talk for a bit.

I was feeling about 90% normal on this morning's run.

12.13 mi, 1:55:30, 9:32 avg

Ran with Joe, Jamie, and Daisy on the Courtney Campbell Causeweay.  This was my first time ever running there and it was quite nice.  I didn't feel good at the start of the run - legs very tired feeling but felt good once we got to the turn around point.  There was a nice breeze on the way back which kept us cool despite the sun coming up.  Very grateful to be back to running over 10 miles finally.

After we got back from our run, we were looking at a group of people about 100 feet offshore on standup paddle boards doing yoga - looked quite challenging.  As we were watching that, a woman came by and asked if we had jumper cables, which Jamie did have and I hooked them up and got her on her way.  She had gotten there early to watch the sunrise and pray, which apparently worked.

6.72 mi, 59:31, 8:51 avg

Ran 5 miles out and back from my house.  First mile was kind of slow (10:26), then I didn't want to go slow anymore but it's not a speed day so I went a little bit faster and next few miles were under 9:00.

Stopped back at the house and leashed up Stella.  We did the neighborhood loop together (1.7 miles) at about an 8:45 pace.  Stella was happy.

7.5 mi, 1:02:15, 8:18 avg

Ran at Longleaf with the Striders.  Easy warm up for about 2 miles, then mixed in some fartleks running between various landmarks.  

First one was 0.38 miles at 6:42 pace, then 0.41 @ 6:36, 0.40 @ 6:31, and finally 0.74 @ 6:26.  The last one felt extremely hard.

So, not fully back yet to where I was but it was good to mix up the pace.

After the fartleks and a short cool down, picked it up for the last mile to 7:22 to finish up the run.

Run1: 5.15 mi, 48:44, 9:28 avg, HR 127 avg 137 max

Ran out and back from my house, solo.  Wanted to see where heart rate was.  Fortunately, pretty much average more or less.  Slow start warm up first mile, then got a little bit faster with remaining miles 9:15-9:25 and staying in 121-131 range.

Got back home, woke the boys, walked Sammy and Stella, then took Stella out for neighborhood loop;

Run2: 1.77 mi, 17:12, 9:45 avg

With Stella.

6.35 mi, 57:39, 9:05 avg

I had planned on trying a short tempo run - 4 miles at 6:50ish pace.  After 2.6 mile warm up, started out ok on pace but wasn't feeling ready.  I ran into Anthony and Diane coming towards me and decided to just turn around with them.  They were doing about a 7:40 to 8:00ish pace.  I ran with them and it felt much easier and was still at least faster than "in between" pace and actually sort of marathon pace with last mile about 7:20.

6.58 mi, 1:02:01, 9:25 avg

Ran with Joe and Jamie.  Joe turned back a little bit early as he had started earlier and already had some miles in before meeting us.  Weather was pretty decent.

13.34 mi, 2:05:45, 9:26

Met up with Joe, Jamie, and Daisy near the neighborhood's back gate then ran onto SR54 then up Starkey Blvd and into Aristide. Turned around and came back to get Jamie back home in time for her family stuff.  On the run up we tried to help a woman who's car had stalled on the corner and the battery had died.  We couldn't push her off to the side because it wouldn't shift into neutral (later looked up where to find the secret button).  But fortunately a guy came by with jumper cables and got her started.

Weather was nice and crisp with the temperature dropping a few degrees as the morning went on - glad I wore my hat.

After the run I stopped by Havana Dreamers and ended up seeing Big Steve (who I hadn't seen since Utah Valley Marathon) and his friend Richie and his wife Carol.

5.15 mi, 44:02, 8:33 avg

Had some trouble getting motivated to get out of bed, but finally managed to get going.  Did 4 miles by myself out and back to Trinity Blvd, then came home and picked up Stella and did just over a mile with her, just under 8:00 pace.

8.12 mi, 1:06:37, 8:11 avg

Ran at Longleaf with the Striders.  I made it just in time for the group picture.  Ran easy for about two miles then started doing 5x1k repeats.  It was cold and dark and I'm still on my way back up from some lost fitness, so the first repeat was signicantly slower than the 4:00 time I wanted (4:17), but then the rest were pretty close and two were a little under.  However, the last one, where I thought I could give it my all and pull ahead was kind of a struggle and I felt I was giving it all I had.

So, 1k splits:  4:17, 4:00, 3:53, 3:59, 4:03

After a mile easy, I picked up the last 0.53 miles to 7:15 pace.

Not the easiest run and did not make time goals but I found out where I was at and survived the cold and did a workout with a purpose.

8.75 mi, 1:25:30, 9:45 avg

Ran 7 miles with Jamie in the neighborhood, then walked Stella and ran her just over 1.5 miles.  It was high 40's this morning but felt kind of nice.  Stella thought it was a good run also.

8.07 mi, 1:03:27, 7:51 avg

I decided to retry last week's failed 4 mile tempo run. Started out at Longleaf about 5:30ish.  For warmup I ran easy pace up to Aristide to the water stop.  My legs were feeling slow, so I'd speed up here and there for a little bit to get used to going faster.

I was afraid I would start out and just not get to the pace ok.  I decided on a goal range of 6:50-7:10 so I wouldn't stress out if I wasn't getting under 7:00.  Once I got through the first mile and into the second mile I knew I could do it.  First mile was mostly just over 7:00 but I slowly got the pace faster and ended right about 7:00 pace.   Miles 2 and 3 were still tough but doable. I picked it up a little more for the last mile but was feeling at my limit aerobically, but still happy since it was my fastest mile all year.

Splits: 7:00.7, 6:55, 6:57, 6:45

During the parts of the run where it felt like I couldn't move my legs fast enough I concentrated on just moving my feet and that seemed to trick me enough into running faster.

After the fast part, I slowed for a bit but gradually came down to a 7:55 pace for the last full mile.

Had coffee with Keith, Patrick, and Brett after the run at Havana Dreamers.

6.79 mi, 1:02:05, 9:09 avg

Easy paced run with Jamie in the neighborhood, started out slow and gradually went a little faster.  Did not really stop at all except at the traffic light.

Did not run Stella after my run but took her for a walk to the park.  Very mini-taper for BDR half marathon tomorrow.

24th overall, 19th male, 1st AG (50-54), 1:33:39.9 (chip)

(garmin stats: 13.34 mi, 1:33:40, 7:01 avg (about the same garmin distance as las time)

My first race of the new year and in my new age group as well as the sometimes used catagory of "grand master" at the BDR Half Marathon in Safety Harbor.  I had a lot of uncertainty going into this race but wanted to see what I could do when challenged.  This past week was the first full week of this year that I felt fully ready to go full speed ahead with all systems back to normal.  The 4 mile tempo run (which went well but felt like I had nothing left to give) let me know I had a chance at running better than I thought I could.

Warmed up a little before the race and got into the corral with about 10 minutes to spare, working my way up to near the front but not quite toeing the line.  First mile felt pretty good and not that hard, probably a little fast but it felt so much better than the last mile of Thursday's tempo run and was a couple seconds faster.  My baby steps goal was to complete at least 5 miles under a 7:00 pace and then after that try to at least make sure no miles were over 7:20.  With mile 1 out of the way, mile 2 came and went at 6:52 as we headed into Phillipe park.  Approaching the turnaround I saw Mike MacDonald leading out in front and then several runners later Jacki Wachtel as lead female.  Mile 3 was a nice 6:44 (the rolling hills inside the park were actually kind of nice - slow down a little on the uphill but get it all back and maybe a little extra on the downhill).

Heading out of the park and finishing mile 4 at 6:53 pace was a great feeling and I still felt like I had plenty left.  Kept it up for miles 5, 6, and 7.  At that point I was thinking maybe I coould do a repeat of the Brass Tap Half where I kept the miles under 7:00 through mile 9.  But, not this time, shortly into mile 8 I noticed one of my shoelaces was completely undone, so I stopped to tie it, there was just too much left of the race to try and finish it untied.  I had nearly caught up to Bill Cottrell but now he was gone and I wouldn't see him again until after the race.  A few people passed me and as I was getting my pace back up I caught up to the woman who had just passed me and I stuck with her for a good part of the remainder until I eventually lost her also.

The shoelace mile was 7:26 (almost under my 7:20 floor).  And then I felt like I was "back in the race" with mile 9 at 6:54.  11 was another slowdown at 7:29 with some hills that were wearing on me, but I pulled some pace back together to get 6:59 for mile 12 and then kind of let things go for mile 13 with a 7:37 which is too bad since mile 13 is usually one of my best miles.  However, I was alone at that point with the person ahead of me way, way ahead of me (well maybe not that far ahead, she was just under a minute faster, so if I had gotten a good sub 7:00 mile I might have been within catching distance of her)  and the guy I had been leap frogging (I was running behind him at one point going up a hill and his wife and little son were waiting for him and his son ran out to give him a hug, then a pulled farther ahead until I eventually caught up to him on a downhill and then we passed each other a few more times)  had fallen back far enough he wasn't going to catch me.  However, with a little bit faster mile 13 I could have beaten my time from this race two years ago.

They had great post race food and drink and a good DJ for a fun post race party.  I saw two coworkers, a bunch of Suncoast Striders and chatted a bit with Mike M. for a bit congratulating him on his 1st place win (speedy 1:12:33 ).

10.52 mi, 1:47:22, 10:12 avg

Ran with Brett and Mike H. on the Starkey trails.  We ran out on mainly double track winding our way to the water stop at the 4 mile spot if taking the paved bike trail.  Came back basically the same way but on a parallel course except for the last mile.  It was slightly foggy out at the start and very peaceful.  My legs were pretty tired and slow feeling at the start so it was good to go at an easy pace off road.  We went a little bit faster the last few miles.

8.45 mi, 1:14:22, 8:48 avg

Ran at Longleaf with the Striders, as usual I was just a little bit late.  Ran out easy pace to the water stop with a few very small pick ups to try and wake up my legs.

Did 4x800m with 400m easy jogs.  Pace was a little bit slower than I wanted but the effort was good enough to remind my lungs.  3:15, 3:03, 3:02, 3:05

Actually just the first one was slow, the other three were pretty good considering, but nothing under 3:00 today.

Instead of doing more of these, after the last one and catching my breath, I picked up the pace to about 7:30 for the last 1.8 miles.

6.12 mi, 59:24, 9:42 avg

Easy run in the neighborhood.

7.06 mi, 1:09:39, 9:52 avg

Thursday morning run with the Striders at Longleaf.  I was going to do a 5 mile tempo run after 2.6 miles easy.  However, plans changed when I realized I forgot to charge my garmin and it was already low. Keith offered me his regular watch and I could have used some landmarks to get pretty close.  But, I decided to just run whatever.  Started out with Keith and then Marcia came up behind us and ran with us.  Her picture had just come up on Facebook from when she ran me in the last bit at BDR Safety Harbor 2 years ago.  She's mostly  not been running since battling a hard to diagnose injury that happened just before Boston 2013.  So, it was a surprise to see her out there.  

Keith turned around at two miles and Marcia and I went to the water stop (where my watch died).  We than ran out to 3.5 miles and turned back.  The last couple of miles were a little bit faster and Marcia remarked that she hadn't run any miles under 9:00 since before her injuries.  Last mile was 8:39.

6.23 mi, 1:02:39, 10:03 avg

Cynthia came over to Jamie's house then they ran over to my house and we did about 6 miles together running the t-shaped route near the golf course.  Chilly 49 degrees was kind of nice compared to yesterday's crazy 70ish degree morning.

12.05 mi, 1:54:39, 9:31 avg

Ran with Joe, starting out from Longleaf.  We stopped at Diane's house to top off drinks, then into Starkey Park for a little bit before heading back.  We did about 11 miles.

Got back home, walked the dogs, then drove back to Starkey Park for the Striders 15 year anniversary post run get together.  Brought Stella with me where she got lots of pets.  A little 15 month old girl couldn't get enough of her.

Back home again, looked at my mileage for the week and saw that I was just short of 50, so I took Stella out for a 1 mile run.  She was more than happy to help!

12.31, 1:49:19, 8:53 avg

Drove up to Brooksville/Spring Lake area with Jamie, Cynthia, and Daisy for some country rolling hills.  Nice and cool at the start with light fog making the fields look picturesque.  Stopped at a Speedway just before we got there for a pit stop and I had a non-typical urge for a cup of coffee just to have a few sips before the start of the run.  Coffee must have helped because I felt really good the whole run even starting out which can sometimes be tough for me.

Just after 5 miles in, Daisy's hip issue flared up and she wasn't sure she could finish the whole run.  We had just passed on road that would short cut her back to the start and when I got to the next road I told her to take it thinking it would connect to the same road (it does eventually but it's longer with an added turn).  Cynthia was ahead and when I caught up she told me I hadn't sent her quite the right way.  However, it all worked out as Daisy had her phone map and was able to get to the right spot (just past the Alpaca farm).

Good run up the mile stretch uphill on Ernest Lee Road, then I finished up with a fast mile around the actual Spring Lake with 7:02 for the last mile.

8.6 mi. 1:11:50, 8:21 avg

Tuesday run at Longleaf with the Striders.  It used to be called "tempo Tuesday" back when it was smaller and more structured (although only on Tuesdays) and they were actually more like tempo intervals or just intervals but Tempo Tuesday sounded much better.   So, in the spirit of tradition I did some intervals.  I picked quarters to make myself try and go faster.  But I couldn't seem to quite get to the speed I wanted. I thought I would do 8, and if I did them all successfully I'd treat myself to doing two more for a total of 10.

I wanted to do them all in the 1:20's, but only managed one with the rest in the low 1:30's, so I decided that I'd end with 8 and be ok that it was the best I could do today.

After a cool down, I picked it up a little and did the last two miles at 7:30 pace which felt good.  When I got back I looked at my splits for the quarters and realized I had only done 6!  My counting brain was not working.   But despite all that it was still a pretty good run, at least it was different.

Quarters (close to 400's): 1:35, 1:36, 1:26, 1:33, 1:31, 1:33

1.8 mi, 18:44, 10:26 avg

I just went for a short run this morning, mainly for the sake of Stella.  My legs were tired from yesterday's intervals, which were tired from Sunday's hilly run with fast last mile.

I thought maybe I could get a run in the evening with the humpday hustle crew but the track meet turned into a marathon.  I saw Jolene who had the right idea with wearing running shoes and getting in 2.5 miles - although she was herding a group of girls as their assistant coach so that kept her moving around.

Andy did the long jump followed by 4x800m relay which were two of the earliest events.  His long jump was an improvement over last time and turned out to the the longest one of anyone from his school (his friend scratched on his and he beat all of the girls - but it was still encouraging).

He unofficially PR'd on his leg with 2:27 according to my watch - breaking 2:30 for the first time.

Thomas debuted with 2:25 on his 800m.  

There was a no show for the 4x400m so Andy volunteered.   That kept us there until the end -11:45 pm.

I'm glad he tried it, ran 1:01 which was almost the same pace when he tried the 100m last year (14.4 seconds).

Proud of both boys for trying and stretching their limits.

8.55 mi, 1:05:58, 7:43 avg

After Tuesday's partially failed intervals, I only ran 1.8 miles yesterday and that was mainly for the sake of Stella.  My legs were dead and felt like they needed a break.  I had thought about doing an evening run after work but the boys first track meet turned out to be a big one (26 schools), so it didn't finish until almost midnight.  Andy did one of the first events (long jump and a 4x800m relay), Thomas was running the 800m which was toward the end, and then Andy volunteered to fill in on the 4x400m relay for a no show.  So, as it kept on getting later and later I was not sure I'd be able to run a tempo run this morning.

But, after only about 4 1/2 hours of sleep I felt good enough to try.

5 miles at sub-7:00 pace was the goal.  I made the average although one of the miles was 7:01 (although that pace is questionable because there seems to be a GPS dead spot on part (lots of tall trees) where my pace always slows for no real reason.  There was even a bit of wind, but due to where I started, most of it would be a tailwind.

Splits: 6:54, 6:43, 7:01, 6:45, 6:35   (about 6:48 average)

Was feeling motivated from watching the boys run their hardest.  Andy shaved some time off of his 800m PR down to a 2:27.  Thomas PRd in his debut 800m with a 2:25.  Then Andy PRd (although he hasn't done many) at the 400m with 1:02.   Was glad the spot opened up for him, he's always willing to jump in.

Wore my brand new bright orange GoMeb Speed3

7.29 mi, 1:05:27, 8:59 avg

Ran with Joe and Jamie in the neighborhood.  Stopped back at my house, walked Stella then ran her a little over one more mile.  As I was getting back, Joe came by with his brother's dog Renny (dog sitting)  - Renny looked really big because she towered over Stella who is a pretty big dog herself.

10.06 mi, 1:30:51, 9:02 avg

Started with Joe and Jamie and Longleaf about 6:00, Joe had run from his house and was doing 20 miles.  We ran out past Diane's house, into Starkey Park just a little, then Jamie and I turned back.  I needed to get back to my car by 7:40 so I could get to the boys track meet at 9:00 about 45 minute drive away.  Went a little bit faster the last few miles.

Andy did long jump for his first event at about 9:30 in the morning.  Next event for them was not until 5:00.  They both ran the 800m and were in the same heat.  It was the battle of the brothers.  Andy was not feeling like he had a PR in him.  Thomas was nervous.  Thomas took an early lead over Andy and held it for most of the race.  At one point Andy was kind of far back but he slowly caught up and finally passed him sometime during the last 100m.  But, it was neck and neck for a while.  They both got PRs, with Andy's going from an old PR of 2:30 down to 2:23.99 and Thomas shaving a little off going from 2:25.2 (this past Wednesday) down to 2:24.7.    Before the race, I was a little bit afraid that Thomas would want to catch Andy but not pass him, but he had no problem wanting to pass him.  He did beat himself up a little bit for feeling like he wasn't very good sprinting the final bit and letting Andy pass him.

7.28 mi, 1:03:59, 8:47 avg

Ran 5.5 miles by myself, with last half mile at 7:17 pace (I had been slowly picking it up each mile before then).  Stopped back home, walked Stell a little bit, then we did the neighborhood loop (1.7 miles) at about an 8:20 average, one of our faster runs - she's been getting better at looking at me for cues so I don't have try as much to keep her on track in the right direction.

8.24 mi, 1:05:30, 7:57

So, last Tuesday's intervals were a partial failure but must have done some good.  Today I wanted to try 5x1km at 20:00 5k pace, so 4:00 per 1km

Got: 3:58, 3:53, 3:50, 3:55, 3:51

Success this time around!  Easier mile, followed by 7:31 for last mile, post easy.  I had one of those feelings when I first got out of bed this morning that I could do it today.

7.57 mi, 1:12:13, 9:32 avg

Ran with Joe and Jamie in the neighborhood for a little bit over 6 miles.  Stopped back at my house, then ran Stella for a little bit over a mile (maybe 1.2 miles).

This is about my third week of doing the three times per week "better than nothing" strength routine which is centered around 3 sets of 25 push-ups along with 3 sets of 8 pull-ups, along with various other things thrown in.  As part of the last set of pull-ups, I will often try to do more if I feel up to it.  Today I did 15 pull-ups for the last set which is the most I've done for at least 2 or 3 years.  Good to see little bits of progress.

8.06 mi, 1:02:05, 7:42 avg

Original plan was for a 6 mile tempo run, sub-7:00 pace, hopefully 6:52 or faster.  It was raining when I woke up so took a little bit extra time and started about 5:45 instead of 5:30 by which time the rain was almost completely stopped and this would also be a little less time running in the dark.

Warmed up about 1.7 miles, then picked up the pace.  For a short time was under 7:00 but when I wasn't watching it my pace kept on slipping.  Thought about scrapping it, then decided to switch it to 3 x 2 mile repeats.  I did get a little faster on each set.  Glad I didn't quit completely.  I should have gotten more sleep the night before!

Repeat sets:

1. 7:27, 7:01
2. 6:54, 6:54
3. 6:40, 6:33

6.18 mi, 58:27, 9:27 avg

Joe and Jamie in the neighborhood.  Prett good Friday morning run.  Did not do anything extra with Stella afterward, just a normal dog walk.

Gasparilla Half Marathon

1:32:42, 4th Age Group (50-54)

(garmin distance 13.16, pretty close, not too many turns)

It was a pretty good race overall with ups and downs and a good ending.  The weather was perfect and that turned out to be one of the motivating factors when my pace dropped - don't waste perfect running conditions on giving up!

Rode down to the race with Renee, got there in plenty of time and made our way to the start and warmed up a bit running just past the starting line.  Got off to a pretty good start, holding the first three miles under 7:00 pace with each mile getting slightly faster by a few seconds.  But mile 4 somehow missed being under 7:00 but still pretty close (7:04).  I must have gotten too comfortable and slowed down more for mile 5 to 7:20 (which included picking up the last part of it heading down the bridge coming off of Davis Island).

It was around this time that a very fit guy covered with tattoos wearing nothing but running shoes and a red speedo came cruising past me.  Not too much faster so I think that helped me pick it up a little bit following such an interesting target (talked to him a bit after the race, really nice guy).   So, miles 6,7,8,9 I was feeling really good, enjoying the view on Bayshore and happy that mile 5 was the end of the race for me.  Mile 6 was back to a 7:01, and miles 7-9 were all back under 7:00.  At the beginning of Bayshore I caught up to the guy I saw earlier in the race that I ran with at the Holiday Half.  I ran with him a bit then pulled ahead.

So, I was feeling like I could really turn this race around, until we got to the turn around and hit the wind.  Mile 10 was not pretty - struggled to keep it under 8:00 and slowly brought pace down to7:37 (I was a little worried about slowing down too much and having the 1:35 pacer pass me - I was a little bit miffed at him because about a quarter mile into the race he kind of cut me off, weaving around and getting right in front of me even though I was going faster than 1:35 pace).  A few guys passed me, and although I didn't run too close to them the did block the wind just enough.  The road bended a little bit and the median had more trees so mile 11 was back to a reasonable pace (7:11), and mile 12 was back under 7:00 again.  I thought back to BDR where I just stopped pushing once I passed the 12 mile sign.  Managed a 7:01, then had a pretty decent kick for the last 0.1

I saw Anthony at the end.  He'd had a really good race.  Before the start he said that if everything went well was hoping for a 1:28 - he got 1:26:30, so really good day for him.  Then I went back to the start and waited for Renee, she just missed the time she wanted but was pretty close.  They had good post race food from the Columbia restaurant.  Race bib had a free beer coupon but they can't serve until 11:00, so did not stay for that.  We did pick up our top 10% finisher mug.

Meb also raced, came in third place with about a 1:03.  Joan Benoit at 59 years old ran a pretty decent 1:29.   Fun race today, about 5500 runners.

My splits: 6:59, 6:53, 6:52, 7:04, 7:20, 7:01, 6:55, 6:57, 6:53, 7:37, 7:10, 6:58, 7:01, 1:01 (0.16@6:32)

6.17 mi, 58:57, 9:33 avg

Legs were feeling a little bit beat up this morning at the start.  Ran with Joe and Jamie in the neighborhood and felt a lot better by the end of the run.  No Stella run, just a little bit longer walk.

8.81 mi, 1:16:22, 8:40 avg

I had decided to not do intervals this morning and instead just run easy. I made it to Longleaf and actually was there in time for the morning picture (but partially because the picture was a couple of minutes late).  I started out with the group and was at first the slowest one but eventually caught up to David and Marcia running about a 10:00 pace.  Ran with them for about 2 miles, then picked it up a little bit.

Stopped at the corner at Alico pass for a water and gel then continued into Aristide.  Saw the herd go by.  I ran down to the end of Diane's street, then back onto Alico Pass and saw the herd again but they were taking a brief stop.  Chatted with them for a second then they said they had one more interval to do and invited me along.  Asked them what pace and how far, 6:50 pace for 1.5 miles - ok, I figured I could hold on for a mile and a half. Was hard but fun and was doing a 6:43 pace for the last half mile.  Cool down for half mile then I continued on back to see if I could make it in time before they ran out of coffee - and was rewarded with half a cup of coffee!

Pretty eventful run, one of those anything can happen run.

4.03 mi, 39:44, 9:52 avg

I was feeling super tired this morning and a little sore from yesterday's run (with residual maybe still from Sunday), so just made this a Stella morning.  I hadn't run her this far for a while, it had been mainly 1.5 to 2 mile runs.  I think she had fun.

High 60's for temp, kind of nice out.

7.81 mi, 1:05:25, 8:23 avg

Ran at Longleaf with the Striders, starting just after 5:30.  I had been thinking about doing another tempo run but couldn't find my ipod and also thought maybe also skip it due to the half marathon this past Sunday and wanted to get my legs back to normal before Sunday's Long Play run.

After I got to my turn around I picked it up, first to 7:54, then to 7:15, then I jogged a little and then did 10 by 25 second strides with 50 seconds of rest.  I was able to get below 6:00 pace on all but two of them and got the last one down to 5:19.

I was feeling pretty good after doing these short fast bursts.

Said hi to several of the Striders at the ending area and then stopped by Havana Dreamers and joined Keith, Bret, and Patrick for their Thursday informal fellowship meeting.

This evening I found out my brother Jim got into NYC Marathon through the lottery so we will both be going.  Ryan from the Striders already accepted from his super fast 2:59 at Berlin Marathon.

7.15 mi, 1:08:09, 9:32 avg

Ran with Joe and Jamie in the neighborhood starting at 6:00.  Cool 55 degreess was pretty nice.

4 mi - unknown pace and time

Instead of doing a normal run, I just took Stella on a trail run at Starkey Park on the offroad trails.  I accidentally forgot my Garmin.  Ran from the bike parking area to the three mile loop, around that and then back.  Was a beautiful and cool morning, low 50's.  Stella had a great time and then we stopped at the Strider's social hour and her day just got better - getting lots and lots of love and attention and even a few minutes of massage from an actual massage therapist (she said they really do have pet massage certifications).

33.56 mi, 5:31:47, 9:53 avg

Long Play Ultra 33 1/3 mile race

I got lost a little bit but just by about a quarter mile, so 33.56 miles for me.  Weather was perfect, a little bit chilly at the start, it warmed up a little bit but there was a lot of good shade and sometimes a breeze.  I started out pretty steady and for the most part kept between a 9:00 and 10:00 pace, with a couple miles under 9:00, and unfortunately a few over 10:00, some by alot due to getting slightly lost at one point or fiddling too much with my fuel belt.  It was peaceful for most of the run, a good day to contemplate a lot of things, and taking stock of where I am in life and what is important.

At about mile 13, I almost got lost.  The course ultimately runs past a place called Silver Lake, but the course does not go directly there, so where the sign points to Silver Lake you are supposed to go the other way - the race director had marked the turn with flags but some (un)helpful individual had removed them.  But, I remembered this turn.

I almost tripped really bad at one point on a section of trail with nasty "vine-roots" - roots that are sticking up and laying on top of the dirt, sort of like vines but anchored.

Closing in on mile 26 I could see a car parked up ahead and thought I was getting close to where the trail comes out and crosses the road, but it wasn't the right road, it was a cul-de-sac and I noticed that there were no trail markings.  I stood there for a second and turned around and walked until I could see a woman coming toward me about to make a left turn and asked me if that was the right way.  I told her yes and thanked her for showing up and pointing the right way.

So, just after that is an aid station with about 7 miles left to go.  This is where the race begins and I was able to make up some time ut not quite enough to get under 5:30:00 like I was hoping for.

With about two miles left to go I saw a runner ahead wearing a bright orange top.  I would close in but then the runner would pull ahead not matter how much I sped up. I think she looked back a couple of times, so hopefully I was giving her a helpful push forward.

Splits: 9:34, 9:40, 9:25, 9:57, 9:33, 10:07, 9:42, 9:00, 10:00, 9:25, 8:54, 9:23, 9:05, 9:44, 10:43, 9:25, 9:49, 11:50, 10:13, 9:39, 9:34, 9:52, 9:42, 11:29, 10:42, 13:07, 11:33, 9:05, 9:53, 9:36, 9:23, 9:08, 8:46, 0.57@8:11

7.09 mi, 1:02:01, 8:45 avg

Run with the Striders, starting near Longleaf.  Mostly easy paced run, legs feeling pretty good after Sunday's 33 1/3 mile race.

7.3 mi, 1:06:24, 9:03 avg

Ran from my house, shortened t-shaped route along the golf course for just over 5 miles.  Came back home, woke the kids, walked Sammy and Stella, then ran Stella little over 2 miles.  I was able to get her into a gallop a few times.

7.28 mi, 55:43, 7:39 avg

Ran at Longleaf with the Striders.  Started out with Joe and Daisy for first 2.7 miles up to the water stop.  But, no water today.  I had planned on a short tempo run and decided it was cool enough to be ok without water and also decided to just take the powerbar gel I was going to take even though there was no water.  Joe had run from home and said he'd do some of the tempo run with me.  I was hoping to try and get under 7:00 for each mile and was also ok if I didn't hit 7:00 the first mile because it's hard sometimes.  But, it went well and Joe stayed with me the full first mile for 6:48 pace, then he ran a little bit longer into the second mile and waved me off with a "have a nice run", then I hit the second mile in 6:45.  I was afraid I might not hold it but then hit the third mile at 6:41.  I'm usually good at the last mile and struggle with the second to last mile or one of the mid miles if doing a longer tempo (6-8 miles).  But, I kept on picking up the pace and then saw Bob B. and Claudia up ahead.   As I get near they picked it up (there were just getting to the last half mile of their tempo run), then as I got closer they stopped - having just finished their fast miles and I kept on going and finished mine in 6:19.

Tempo splits: 6:48, 6:45, 6:41, 6:19

I have been filled with extra adrenaline this week, there has been some good excitement and keeping my fingers crossed that the pieces keep fitting together.

Stopped by Havana Dreamers (usually skip this on kid week) to talk to Keith a little bit - he is a wise friend with experience and knows me well.

6.72 mi, 58:26, 8:42 avg

Ran with Joe in the neighborhood.  He came by my house and we did one neighborhood loop (1.7 mi) and stopped by the house so I could make sure Andy was awake so he could go in early to school (sort of, actually for senior water wars).  When I stopped back at the house, leashed up Stella and took her with us.  She ran pretty well with us as long as she was out front otherwise we would have tripping hazards from the leash.  So, nice 5 miles for her.

I talked to Joe about some of my upcoming plans.

7.7 mi, 1:15:19, 9:47 avg.

Took Stella to Starkey Park and ran the off road trails with her.  Nice morning, cool but not cold.  First mile I had to stop a couple of times but didn't stop my watch so it was like a 13 minute mile.  We ran out on the orange trail to the power line dirt road, turned onto that and then right onto paved bike trail just far enough to get to the water hut.  Turned back and then went a little bit north on the power line road before turning around and heading back the way we came.

Mile 6 she really wanted to speed up and even though there was a good stretch of slight uphill sugary sand we ran about an 8:20 for that mile.

This was her longest run ever and there was absolutely no sign of her getting tired.

9.3 mi, 1:26:06, 9:15 avg

Ran with Jamie, starting in the neighborhood.  There was a mixup with the time change (I shold have used my phone alarms instead of clock radio), but Jamie adjusted thankfully adjusted her plans and we had a great run, heading out from our neighborhood, down Trinity Blvd a little and then did the Kinsmere loop before coming home.

I then drove the dogs toPublix to buy cinnamon rolls and stuff for breakfast, then came home, made them for the classis Sunday morning cinnamon rolls with the boys.

6.14 mi, 52:10, 8:30 avg

First part of run was about 5 miles with Stella, looping through the neighborhood.

Dropped her off and then went back out and did 6 x 25 second strides.

I had been up late the night before and thought about not running but glad to get in a few miles and also finding some speed to move my legs at the end.  Start of a great week!

10.36 mi, 1:34:18, 9:06 avg

Ran with Joe and Jamie in the neighborhood for just a little over 7 miles.  Stopped back at home and picked up Stella then we ran another 3 miles together going out and back towards the golf course.

7.54 mi, 58:24, 7:45 avg

Missed the morning run, was very cold and windy so slept in a bit but promised myself I would not give myself a goose egg for the day and was able to get in a nice evening run as the sun was setting (and the day had warmed up).

Ran the nbhd loop with Stella and a quick stop by Jamie's house so Seven could pet Stella, then dropped Stella off at home and headed out toward Fox Hollow.

Ran 4 mile tempo run with good splits: 6:40, 6:35, 6:43, 6:27

Then followed up with a cool down to run back home.

Met up with Jessica a little later for dinner at Brick Oven Pizza - first time back there in well over three months.

6.14 mi, 56:13, 9:10 avg

Ran with Joe and Jamie in the neighbhorhood.  We started just after 6:00 and were finishing up just before 7:00.  Good, easy run on another beautiful Florida spring morning.

10.5 mi, 1:37:23, 9:17 avg

Started from Diane's house about 6:45 with Joe, Jamie, and Daisy.  We ran into Starkey Park with a quick stop at the shelter where I had a half cup of coffee and one donut hole which hit the spot (I was going to bring a gel but forgot it).  We ran in a little bit farther before turning around and heading back to Diane's house.  Nice, cool morning and good to have everyone together.

Got back home and got ready for rest of the weekend.  Finally, after many years of wanting to go there had a wonderful dinner with Jessica at Armani's restaurant at the top of the Grand Hyatt overlooking Tampa Bay.

4.37 mi, 39:45, 9:06 avg

Just a short solo run around the neighborhood.  Started a little bit later than planned and didn't want to put off too long starting the rest of the day.

8.4 mi, 1:19:48, 9:30 avg

Ran a little over 7 miles (I'm guessing 7.2 miles) with Joe and Jamie.  Watch battery stopped I think about a half mile from my house showing 6.7 miles, so about 6.7 + 0.5

Stopped at the house and took Stella for a run.  Ran past the gate to Trinity Blvd, about 0.6 miles each way.

It was a pretty nice morning.

9.18 mi, 1:22:05, 8:56 avg

Ran with Joe and Jamie in the neighborhood.  Picked up Stella and ran her another 2 miles or so. Thought about trying for 10 miles but Stella was requiring some extra attention to keep her running, so was ok with just over 9 miles.

8.14 mi, 1:02:42, 7:42 avg

Ran at Longleaf with the Striders.  Plan was to do 5 mile tempo run at about 6:50 pace.  I warmed up for 1.75 miles, then started the tempo portion.  

I had a slight technical glitch.  My headlamp batteries were much more drained than I thought and it quickly quite altogether.   The section of the trail past the bridge is pretty dark so it kept slowing me down if I felt like I was running off of the path.  So, the first mile was a bit slower than planned but not a total wash. 

Splits: 7:13, 6:40, 6:35, 6:43, 6:37

So, despite the slower first mile, still managed to get under a 6:50 average for the tempo portion.

Today was my Mom's birthday, turning 77.   Met up with my Mom and Dad at Bonefilsh for dinner along with Thomas and Andy and Jesssica.  Fun night!

5.1 mi, 43:37, 8:33 avg

Ran about three miles by myself, then stopped back at home for Stella.  Did about 2 miles together with last mile a little bit faster at 7:44 avg - good for a dog mile

Chasco Main Street Mile

My first ever 1 mile race, and one of the very few competitive one mile races around.  My son Thomas also ran it.  Andy wasn't feeling well so he cheered us on.  The race starts some time after 12:00 and 15 minutes before the Chasco Festival Parade starts.  We were in a staging area at 12:00, then around 12:10 they announced they race would start at 12:30.

There were several local fast runners, both adult and high school age.  Before the race we walked to near the end with Andy where he picked out a spot to cheer us on.  Thomas and I jogged back to the start and then did some more warm up including some strides.

Race started right about 12:30.

Had to weave past the group of elementary school kids - they sure can run fast for the first 0.1 or so miles.

Thomas was quickly way ahead of me.  I soon settled into about a 5:45 pace and seemed to be holding it pretty steady until about 0.75 miles when I saw the pace start to slip a little bit but still kept it below 6:00 - was determined to break 6:00.

After the straight section on Grand Blvd, there is a loop around a small lake and then a right turn onto Main Street.  I somehow managed to pick up the pace as the finish arch came into sight.  I had gained a little bit of ground on Thomas but nowhere near being able to catch him.  The last I saw on the clock was 5:39 which surprised me.  Ended up with just barely over 5:43 (5:43.17).

Thomas made it in at 5:31 (just shy of his 1600m track PR of 5:25) and was 6th place overall.  The top 3 finishers were under 5:00 with winner at 4:34.

Race was a ton of fun and I couldn't be happier that despite giving it all I had, Thomas was able to easily beat me.

10.2 mi, 1:34:05, 9:13 avg

Ran at Suncoast Trail/UTBT with Joe, Jamie, Daisy, and a few miles with Tara.  Met Jamie and 6:30, then Joe showed up (had gotten there before us and already was running), ran a couple of miles then stopped by the starting area again for Daisy.  Ran out 4 miles, then came back, picking up Tara for the return trip for about the last 3.5 miles.

Perfect running weather.  My legs were feeling the effects from yesterday's race as I was finishing up the last two miles.

9.09 mi, 1:15:05, 8:15 avg

Ran at Longleaf with the Striders, 5:30 start.  Easy pace out, picked it up a little bit for miles 4-7.  With one mile left I did 10x25 second strides, making each one a little bit faster.

Hung around a few minutes chatting with Karen (and her 3 dogs), Regina, Kim, and Fro (who I hadn't seen in a while).

6.03 mi, 57:11, 9:29 avg

Ran with Joe in the nbhd (no Jamie, out of town), 6:15 start to be done by 7:15, so I could get to Jenny's house by 8:00 to drive the boys to school so I could drop off the truck at the dealership to get the AC fixed and a few other things as the pretty nice weather we are having will soon make way to steady hot and humid days coming up just around the corner.

The run was good, easy paced, and started and ended on time.  Made my next steps all ok.

8.15 mi, 1:00:23, 7:25 avg

Ran at Longleaf with the Striders.  Easy paced warm up to the bridge (about 1.75 miles), stopped for a second or two then started tempo portion.  Repeated last week's goal of 5 miles all under 7:00.  Last week I averaged under 7:00 for the 5 miles, but first mile slower than 7:00 (partly due to having no batteries in my headlamp).  And this time, if I made my goal, I was going to "reward" myself with an extra 0.5 mile at a picked up pace.

Made it this time:  6:43, 6:45, 6:39, 6:44, 6:32, 0.51@6:18

Cooled down a little enough to get miles over 8 for the day.  Had a chance for a quick chat with Keith at Havana Dreamers and signed up for Robbie's Run 5K on Saturday since I had money on me and finally decided between Fool's Run (50 miles) or Robbie's Run 5k.

This morning's run felt important and purposeful.  Good changes are happening but I want to make sure I stay balanced and be the best runner I can be.

No run today.  Day 3 of "fix the truck".  Had to get to the dealership by 7:30 to get back to Jenny's house by 8:00 so Andy would have his truck back.   

I did at least watch someone run!

Thomas ran the 3200m race held at Fivay High School, time was 11:54 which was his second best time and second time going under 12:00 (last two races just missed it by around 12-15 seconds).

Robbie's Run 5k

Fun and meaningful race today.  This was Keith's race held at the Word of Life camp in Hudson.  I ran this last year and surprised myself with first under 20:00 5k in a while and earning a jar of Dixie's Honey.  

Similar to last year, my last 5k was the Little-Markou 5k held in December.  This year I ran my fastest time in a while there at 19:19 after having done quite a few 5k's to get my time back down.  So, this year, although I had a faster recent time, the bar was set higher and I had not been doing that much training directly for a 5K (although last week's Chasco Mile helped with some speed confidence).  But this year, I was not able to get to bed early and had a busy day on Friday but I didn't want to miss a single important thing on Friday for the sake of a perfect conditions race - I had a very important date with Jessica last night.   So, today I would do my best.

Jessica arrived while I was warming up and saw me off at the start to wish me luck.

First mile felt easy for most of it where the pace was around a 5:50.  I realized it was not wise to push through under 6:00 just for the sake of getting under 6:00.  First place guy (Lee) had gotten way ahead, Eric (track runner from Mitchell who had raced yesterday at Fivay) was in second, and a guy named Dean was ahead of me.   Dean had slowed a little and every time I'd try to go around him slowly he'd shift enough that I couldn't get by him, so finally I had to step on the gas to go around him and put a small gap between me and him.  Eric had gotten farther ahead but he was still a good target to follow.  Finally, finished the first mile at 6:00 flat and continued on toward the turn around which was at about 1.8 miles.

Made the turnaround and saw that Dean was pretty close behind me.  Hit the mile 2 sign with a pace of 6:14.  Running was feeling very difficult with a little bit of jello like feeling in my legs, but my breathing was not too bad.  Into the third mile, my pace was dropping but I was closing the gap slightly with Eric (but still a ways off).  I was going through my choices at this point. I had two good miles and I knew I could get under 20:00 by just hanging or I could keep pushing and get closer to 19:00.

So, third mile came in slightly faster at 6:13.  As I approached one of the final turns I picked it up which besides helping my last mile helped shave off a couple seconds making a difference between tying my time at Little-Markou in December and comind in a few seconds ahead.

Final chip time: 19:16

Jessica was waiting for me at the finish, cheering me on.  After crossing, I was trying to tell her about the race but needed a minute where I could talk normally between "the-just-put-it-all-out-there-post-5k-breathing" breaths.  Stayed around for breakfast and awards and loved the atmosphere and fellowship.

Talked to Eric after the race, learned that he had raced the 800, 1600, and 3200 yesterday, made it to the senior prom and did not get home until 12:30 and was feeling a bit tired.  But, he said he knew I was behind him and couldn't let Andy's dad beat him, which I took as a compliment of course that he'd even give that possibility a second thought.

Long and enjoyable day with some shopping and later on indoor rock climbing at vertical ventures with Jess and her two daughters.

5.58 mi, 49:58, 8:57 avg

Simple, easy 5ish mile run in the neighborhood to start the week.  Somewhat warmish at 73 degrees, starting at 6:08am

Big week ahead!

7.1 mi, 1:06:37, 9:23 avg

Ran at Longleaf with the Striders.  Easy paced run with Daisy, warmish 75 degrees and a bit humid.

6.71 mi, 56:19, 8:24 avg

Solo run in the neighborhood (originally had Daisy signed up to run with me but she had to cancel).  Had a slight steady pickup throughout the run but mostly even.

I've been hinting around of something big about to happen, which actually is happening.  A month ago I reconnected with my girlfriend of just over three years.  We had gone our separate ways having long been wanting separate things - and had been fully apart for over three months, and the 8 months before that were somewhat sporadic and rocky.  She was patient for very long and wanted a life together but I insisted on less than that due to still being gun shy from divorce, fear of the effect on kids, not being sure, and basically being afraid.  Without going into all of the details here, it felt like an awakening, and fortunately since she still had something inside left for me even though I was basically looking like the boyfriend who would never ever fully commit, she also decided to take a chance on me and believe in me.  So, last night was meeting with family counselor to help with kid issues (went with myself and two boys, she and I had gone to one earlier to help strategize).  It will be a challenge but it's all worth it.  It's been an amazing month so far with hopefully bigger and better news to come.  But for now, still doing baby steps, although we've done quite a few so far looking back on the past month.

I'm grateful.

It was looking like rain this morning.  I did not run and ended up back in bed, but did finally do 1 mile just to not do 0 miles.  I was really glad I did that one mile.

6.16 mi, 1:01:37, 10:00

Back to cool this morning - 63 degrees but it felt much cooler.  Ran with Jamie in the neighborhood, good catching up with her since it had been maybe about two weeks since running with her.

12.37 mi, 1:47:08, 8:39 avg

Left from home at 5:30ish and met Joe, Jamie, Daisy and Cynthia at Longleaf.  We ran out to Diane's house for a quick water stop and then headed back.  I had to pick it up a little on the way back as it had gotten later than I thought it was and needed to get Thomas to the track meet at Steinbrenner HS.

Andy was already there (slept in the truck after 2 hours of sleep, going straight there from the senior field trip to Universal).  He ran the 300m hurdles, he was a bit tired but still was pretty close to his best time.  Thomas PR'd in the1600 again, down to 5:21 and about tied his 800m time in 2:23

7.16 mi, 1:02:40, 8:45 avg

Mostly solo run in the neighborhood.  Out to Trinity Blvd and then along the grassy shoulder for almost another mile before turning around.  Ran into Joe on the way back and did the last couple of miles with him.

8.26 mi, 1:05:13, 7:54 avg

Ran at Longleaf with the Striders (but mostly by myself but still nice to be with the group at start and finish).  Easy paced warm up about 1.75 miles, then did 5x1km repeats at 5k pace.

Felt like a big improvement since the last time I tried this workout.

Splits: 3:48 (6:08), 3:42 (5:57), 3:39 (5:53), 3:48 (6:07), 3:39 (5:54)

7.12 mi, 1:02:26, 8:46 avg

Solo run from my house out to Heritage Springs, then out to Trinity Blvd and some along the grassy shoulder before turning back.  Nice and cool 68 degrees for running.

8.81 mi, 1:05:21, 7:25 avg

Ran at Longleaf with the Striders, 5:30ish start.   Mostly ran by myself. Started off with 1.75 miles easy pace to get me to the bridge, did a few small pickups on my way there as I got closer.

Started the tempo portion with a 6 mile goal, all miles under 6:52. Run went well with the following splits:

6:40, 6:32, 6:28, 6:38, 6:35, 6:24

Was better than expected, especially on not a great amount of sleep.  I'm not sure when I've had a tempo run this good for six miles, it's been a while.

5.39 mi, 49:55, 9:16 avg

Easy run in the neighborhood with Jamie out to Fox Hollow golf course and then back.

3.87 mi, 34:02, 8:47 avg

Just an easy paced run through the Lansbrook neighborhood starting from the Y while Jessica too body combat course inside.  

There was a car wash at the Y which worked out well because my car really needed a wash!

Had breakfast with Jessica at a place called "Johnny Grits" where I had some sweet potato pancakes.  There was a "Tax Day" protest going on just outside of St. Petersburg College Tarpon Springs campus.  Headed back home and we both finished our taxes, then got ready to head back out.

I had booked a couples massage at Essentials Spa.  After the massage thought it would be nice to take a walk along the Dunedin causeway and catch the sunset before heading out to dinner at Ozona Blue (the place of our first night time date three and a half years ago).

There was a nice breeze on the causeway and we walked for a bit.  Lighting looked really good and we were both dressed nicely for a dinner out.  I asked a girl hanging out with her friend if she would mind taking a picture of Jessica and I and she said sure no problem.  Took one picture of us but it was kind of backlit, so asked for one more which came out nice.  I then asked for just one more picture (trying not to wear out this helpful stranger's patience).

I then got down on one knee in front of Jessica, pulled out the engagement ring and asked her to marry me!  (Did my best to say it in ASL (American sign language) based on self teaching from youtube videos).

She said yes!  My impromptu film crew screamed a little and some passers-by cheered and clapped behind us (Styx "Come Sail Away" was playing in the background just by chance).

After soaking it all in and watching the sunset over the water, headed to Ozona Blue for dinner.

So, one more step in this journey which has started (over 3 1/2 years ago)/stopped/and restarted over a month and a half ago.

5.54 mi, 48:11, 8:42 avg

Shorter, easy run to kick off the week.  Solo run from my house out to Fox Hollow golf club and then back.

7.44 mi, 1:02:33, 8:24 avg

Ran at Longleaf with the Striders at 5:30.  Mostly even pace with a steady pick up.  Good run overall.

6.2 mi, 1:00:36, 9:46 avg

Run in the neighborhood with Jamie.  6:00 am start

1.7 miles

I ended up doing a run/walk with Jessica around the neighborhood.  I had time for a short solo run but this was nice to give us a chance to talk and do some planning, was fun.

6.15 mi, 59:44, 9:43 avg

Ran with Jamie in the neighborhood.  Another nice 68 degree morning.

Drove Thomas to school after Orthodontist appointment, he's almost done, very soon now hopefully!

13.1 mi, 2:01:29, 9:16 avg

Ran from my house out to 54 and up Starkey Blvd to Diane's house.  Started with Daisy and picked up Jamie near the back gate. My hip flexors were feeling a  little bit tired on the way back but was able to put it out of my mind then I was fine, not hurting just felt a little bit tired.

5.25 mi, 46:58, 8:57 avg

Simple run in the neighborhood, solo.

8.2 mi, 1:04:26, 7:51 avg

Ran at Longleaf with the Striders.  Easy paced warm up about 1.75 miles (to the bridge), then did 10x400m repeats (0.25 mile laps on garmin)

1:21 - 1:29 range

64 degrees, one of the few cool mornings left (will be warm by the end of the week)

3.57 mi, 32:25, 9:04 avg

Short, easy run this morning.  Weather was great but I was feeling a bit tired (legs were dead at first), felt great by the end of the run but was on a time crunch so kept it short.

11.22, 1:31:39 avg, 8:10 avg

Ran from home to Longleaf where I caught the tail end of social hour and had about a quarter cup of coffee, stashed the gatorade I was carrying, then continued on.  Did a few strides to warm up for the fast portion, then ran 2x2 mile repeats with 1 mile easy in between with goal of sub-6:30 for each mile.

Repeat #1: 6:26, 6:22

Repeat #2: 6:26, 6:23

Struggled a bit on the last mile and pace was lagging at first but brought it back to almost what I did on the second mile of the first repeat.   Weather was kind of cool but was feeling kind of soupy and humid.

Got back to where my gatorade was stashed and saw Renee so chatted with her for a couple of minutes before heading home.  Glad to get a mid week higher mileaage day and some long, fast intervals.

3.57 mi, 32:25, 9:04 avg

Short run in the neighborhood.  Legs a bit tired from yesterday's workout and going to run a 5k with the boys tomorrow at Starkey Ranch.

Starkey Ranch "5k" race report

I ran this race last year, but this year I got to run with both boys.  It was a bit warm, low 70's and humid.  This year they added a 10K which started at 8:00 and 5k started at 8:30, but 10k was delayed maybe 10 minutes, so they delayed the 5k start accordingly since the time clock would show the time for the 5k and they told the runners to adjust it by 30 minutes.

Andy said he wasn't up for racing and would just do it for fun.  There was another track team member from Mitchell HS named Caleb.   At the start, I got stuck behind a small crowd but Tom, Andy, Caleb and a few others broke out in front.  I slowly caught up to them, maybe about a half mile in.  As I was getting close, another guy slowly came up behind me then passed me.  I was hanging back slightly but not really on purpose.  First mile was 6:31.  Into the second mile I was getting closer to Tom and Caleb and had passed Andy.  Toward the end of the second mile I was just behind Tom and we had passed Caleb.

Just before the start of mile 3, the course split with 10k runners going slightly right and 5k runners turning left.  Made the left hand turn (finished mile 2 in 6:21 - sub 20:00 looked doable)  which went to a path going around a small lake which went left and right.  I had no idea which way to go and the guy that had passed me earlier was already out of site.  I looked left and right and finally decided to keep going but I kept on looking back.  Finally, I saw Caleb turning the other way and a volunteer had also come running out to direct runners the right way to go.  Tom was just behind me also going the wrong way.  So when I turned around, Tom was a little bit in front of me, I told him "let's go catch up to Caleb".  My pace had dropped pretty low with the stopping but I slowly caught some of it back up.

But, pretty soon, seemingly too soon, I could see the finish area.  I thought maybe I had missed another turn.  Came through the finish line in 18:51 with Tom 4 seconds behind me and Caleb about 10 seconds ahead of me.   Caleb wasn't wearing a watch at all and had no idea the course was short.  Andy got about 21 minutes.  Lots of people got PR's.

Despite the mixups it was still a pretty fun morning.

5.21 mi, 46:56, 9:01 avg

Solo run from my house, out to Trinity Blvd and on the grassy shoulder until just past 2.5 miles then back home the same way.

6.69 mi, 1:02:26, 9:20 avg

Ran at Longleaf with the Striders.  Was an unseasonably warm 77 degrees at the start.  Legs feeling tired so decided on just an easy paced run.  Went out a little bit past the water stop and then turned back.  Last 1.7 miles under 9:00 pace, first 5 were over 9:00.

6.13 mi, 57:45, 9:25 avg

Easy paced run with Jamie in the neighborhood, running approximately from 6:00 until 7:00 but a few minutes late (6:04 actual start time).

8.01 mi, 1:03:26, 7:55 mi

Not feeling super motivated, my original plan was for some easy miles and a few fartleks thrown in for variety. 5:30ish start time at Long Leaf.  Warmed up for 1.75 miles, then did first pick up from start of the bridge to Alico Pass.  That section was was 0.93 miles @ 6:59 pace.  For the next section,  I figured I'd just do a mile which came in at 6:15 pace.  I finally did one more where I actually pushed it a bit and did 6:08.

Then did two more miles at about a 7:40 average.

6.12 mi, 58:00, 9:28 avg

Ran with Jamie in the neighborhood.  Tired leg feeling again today but last mile felt pretty good.  Weather was bike to nice and cool, spring was back again for one day.

11.32 mi, 1:34:17, 8:19 avg

I did not think this run would be great but I knew things could change.  First obstacle was a tree blocking the road right near the parking lot where I usually park, so had to walk around that.  I started about 7:30 because it was such a nice morning and no reason to beat the heat.  Was looking for at least 9 miles to make sure I got at least 40 miles for the week.

First mile was slow with tired heavy legs.  By the time of about the third mile was feeling better.  4-7 were all pretty good, especially once I hit the turnaround at 5.5ish miles.  Mile 8 was just under 8:00, then I did 7:29, 7:15, and last full mile at 6:42.  There was a breeze which was a head wind on the way back but it felt nice and kept me cool and I didn't mind the extra effort.

Said hi to the few remaining Striders at the shelter and had a small cup of coffee.

Going to meet with the florist today with Jessica (and her kids and her Mom).  We booked a place for our wedding and date is now set for June 25th - this year!

5.38 mi, 49:15, 9:09 avg

I ran a little bit by myself, then met Joe and Jamie at 7:15 and ran with them for about 30 minutes before I headed back home.

I had to be back in order to meet the cleaning crew.  I finally decided to call in some experts and get caught up with some deep cleaning.  I think it was well worth it, especially if I can just get back to a point where I can stay on top of it!

4.15 mi, 38:20, 9:14 avg

Easy paced shorter run this morning, just out and back to the start of Trinity Blvd via the golf course.

6.56 mi, 59:00, 9:00 avg

Out and back run from my house, past the golf course, then down Trinity Blvd for another 1.25 miles on the grassy shoulder.

Tired legs again this morning but I think running some of this on the soft surface helped.  I was also determined to not run less than 6 miles today.

Pleasant 72 degrees with a slight breeze.

11.28 mi, 1:29:41, 7:57 avg

Left my house about 6:45, ran towards SR54 and over to Longleaf area (but got there after everyone had left).  So, first 2.4 miles were at an easy pace.  I was next going to do a progression run where I'd run one mile and then try to run each mile a little bit faster.  First mile was 7:16, then started the second mile but had to stop and collect myself as it felt really hard.  I had told myself I'd keep going, no matter what.  And even though I broke that promise, got going again and pretended that short stopping didn't happen.

Finished that mile in 6:52, then did the four remaining miles in: 6:48, 6:44, 6:37, 6:15

So, it was almost as planned, thought about calling it a failure but decided to cut myself some slack and just enjoy the run, so it ended up all working out.  High 60's at the start which felt really nice!

5.58 mi, 50:16, 9:00 avg

Ran in the neighborhood with Joe and Jamie.  Legs were feeling a little bit sluggish at first, and after a short time of trying to keep up (and succeeding) my legs felt better.

8.25 mi, 1:15:10, 9:07 avg

I wanted to finish up the week with over 40 miles but wanted to keep it simple.  I ran from my house to Starkey Blvd for an out and back.  Lead legs for the first half but felt pretty good once I turned around and even picked up the last mile to 7:35 pace.

I saw Tom on his bike heading from Jenny's house toward Foxwood so he can run there.  He's been putting in more mileage.  I think he's going to be really fast this fall for next cross country season.  

AM: 4.19 mi, 37:43, 9:00 avg

Had a little bit of trouble getting moving this morning, so run was slightly abbreviated.  Just out and back a little bit past the water fountain near the golf course.

PM: 1.7, 22:00, 12:56 avg

Run/walk around the neighborhood loop with Stella.  This was the first run/walk with Stella since she had to get her stitches, it went pretty well and helped make up a little bit for the abbreviated run this morning.  Was a pretty nice evening for a run/walk with Stella.

7.54 mi, 1:03:00, 8:22 avg

Ran at Longleaf with the Striders.  I got there on time (for the morning picture).  Ran about 1 mile with David and Josh before drifting ahead.  There was no water at the water stop but it was cool enough and I had been running easy enough that it wasn't a big deal.

The run overall was really nice.  I did not really look at my pace until near the end.  I had been going a little bit faster each mile but each mile didn't feel any harder than the one before.

While it was still dark, the moon was pretty bright.

7.12 mi, 1:06:07, 9:17 avg

Ran with Joe and Jamie in the neighborhood.  Was feeling a bit sluggish again at first but just sort of followed along until my legs felt better.  Kind of warm at 75 degrees but otherwise pretty nice.

4.36 mi, 36:46, 8:26 avg

Short easy run a little bit over three miles, then did 6x25 second strides with 50 second jogs in between to remember some speed.  Legs felt pretty good.

Was a beautiful morning!

6.18 mi, 53:00, 8:34 avg

Ran about 5 miles easy, from my house, out and back to Trinity Blvd, stopped in the house, took the dogs for a quick walk then finished up with one more mile at 7:13 pace.

Today is Andy's last official day of high school, then next week off and graduation a week from Sunday.  4 years has flown by and he's grown up in so many ways as he prepares to head off to school at USF next year (fortunately for me still pretty close to home)

11.12 mi, 1:35:52, 8:37 avg

Ran from my house, leaving about 6:50 (was trying for 6:30 start).  First mile was slow.  Gradually went a little bit faster.  Dropped off my gartorade at the little church near Longleaf and ran up to Aristide neighborhood entrance.  "Official" group run was from Longleaf (due to Starkey not fully reopened yet after the fire) so there was a case of water up there.  Ran down Alico pass a little bit before turning back.  Picked up my speed some more and ran the last three miles 7:36, 7:43, 7:06. It was humid and getting warm by the end of the run (almost 80), but a little bit of breeze helped.

Happy to have finished another week over 40.  Maybe I can fit in a few more miles next week.

7.15 mi, 1:01:23, 8:35 avg

Solo run in the neighborhood, 7:30ish start in the morning and a not-too-bad 75 degrees.

Good start to the week!

8.35 mi, 1:06:22, 7:57 avg

Ran from Longleaf starting about 5:40 during the Striders run but a little bit late.

Did a progression run, starting at mile 1 at whatever felt easy, then doing each mile faster with the last mile finally at 6:24, followed by a short cool down.

The moon was just a sliver this morning, so Venus was almost as bright as the moon.

After I got home, walked Stella for a little bit and then ran her for a mile.

6.3 mi, 57:43, 9:09 avg

Ran with Joe and Jamie in the neighborhood, I actually started slightly ahead of planned start time of 7:01 leaving from my house at 6:54.  Joe and Jamie had also started a little bit early.

Was good to hear about Jamie's 50 miles Keys race which she ran with Daisy, while two of Jamie's friends drove her car as the crew.

11.8 mi, 1:33:45, 7:57 avg

Medium long run (which would end up being my longest run of the week).  Kind of a hodgepodge.  Left my house a little bit after 6:00 and stopped at the Striders ending area to say hi and get into the picture.  I carried a gatorade with me which I left at the park bench and took a "Ginsting" gel (from a box that Jenny gave to me because she didn't like them).

Was not up for tempo, so first I did one faster mile at 6:37.  Then 0.5 mile easy run, then one more mile which felt easy at first so I kept on picking it up and finished it in 5:54.  Then another easy paced section just under a mile, followed by 2 fast miles together doing 6:33 and 6:19, then ran easy until I was back at the picnic table where I left my gatorade, but it was gone (possibly picked up by Striders when they were packing up and thought it was trash).  So, I jogged across the street and used the water fountain outside the swimming pool, then headed home.

As I approached my neighborhood, picked up the pace again and kept going a little bit faster and finished the last full mile in 7:00, then had about a third of a mile to get home.

The whole run felt like an adventure!

5.54 mi, 49:12, 8:53 avg

Ran out to Duck Slough, to 54 and turned right, the down Coporate and then another side street, turned back around and took one more detour where I ran along a grassy berm that looked inviting.  Headed back home.  Today was last day of school for kids in Pasco county, thought about it while running past Trinity Elementary on the way back, one more year finished.

4.62 mi, 42:01, 9:05 avg

I did not get up in time to run the 10 miles I had hoped, had been up later than planned visiting a friends house.  Decided to do at least a few miles (had a 10:30 appointment for a cake tasting, a pleasant surprise part of wedding planning - it would be the best cake I ever tasted!).

For variety, I did a neighborhood left hand turn run where I kept turning left whenever there is a side street on my left, so running out to the gate and back, which is normally 1 mile total turned into over 4.5 miles.

3.77 mi, 53:23, 14:09 avg

Run/walk with Jessica in the neighbhorhood. It was a little bit warm and muggy out but not too bad. Started out with more walking than running but was more running than walking by the end.  Good to share some exercise time together!

Ran from my house out to Longleaf via 54.  Said hi to the Striders as they were finishing up and mentioned about my missing gatorade and I suspected it was Clarke and Cindy being conscientious about cleaning up the area and said they'd make sure it was left alone this time.

Ran up to and into Aristide neighborhood and on the way back I saw a family of turkey's out for a walk (mom/dad and three babies).  Picked it up the last few miles except for a brief stop near Longleaf to grab my gatorade for the return trip.

7.36 mi, 1:09:40, 9:28 avg

Ran with Jamie in the neighborhood, starting about 7:00am.  Legs were a little bit sore from yesterday's run but overall this was a decent run.

11.52 mi, 1:33:54, 8:09 avg

Ran from my house, to 54, then Starkey Blvd and stopped briefly at Longleaf to stash my gatorade and then continued up the Starkey Blvd bike path.  I gradually increased my pace up to mile 6 which was 7:24.

I then ran 10x1min pick ups which ranged from 5:40's to 6:00 pace.  I minute easy jog between each one.  Last few were getting pretty tough and kept on bargaining with myself how 5 was good enough, and then 6, etc. until I got them all done.

Wedding is now only 24 more days, can't believe it is this month.  We met with Jessica's rabbi yesterday to go over some questions and the format of the ceremony.  He is a wise and personable man.  Still some things left to do but the big things are mostly covered, very exciting time.

4.26 mi, 59:37, 13:58 avg

Just some light run/walk today.  Did some with Jessica in the morning and then in the evening went with Stella to burn off some of her energy.

11.28 mi, 1:43:20, 9:10 avg

Ran from Longleaf up to Starkey park via Diane's house with Jamie, Cynthia and Daisy.  It's been a while since I ran with all three.  I had been thinking about running to Longleaf but was a little bit short on time so I got there a few minutes early and warmed up a little bit first before the others got there.  Finished up one more mile back in Longleaf with Jamie once we returned.  

It was warm and humid but a little bit of a breeze helped out.

4.42 mi, 40:01, 9:03 avg

Short out and back run from my house to Trinity Blvd and a tiny bit running on the grassy shoulder before turning around and heading back home.

10.18 mi, 1:26:03, 8:27 avg

Ran from my house to SR54 and then Starkey Blvd, easy paced warm up about 2.4 miles.  Dropped off my gatorade and then continued north on Starkey Blvd bike trail doing 4x1km repeats of: 3:55, 3:49, 3:51, 3:54

So, each one a little bit faster than 20:00 5k, although I only did 4 today instead of 5, that was actually one up from my bargain of "just do 3" which I did, then did one more.

Good mileage for the morning and run seemed to go by quickly.

6.15 mi, 51:43, 8:24 avg

Run in the neighborhood.  Came close to getting run over.  Was running on the sidewalk, jeep pulling a trailer was coming out of one of the neighborhood parks.  He pulled up to the sidewalk, thought he saw me and thought he was going to stay stopped, so I continued on and he started pulling out so I had to stop. Gave him the two palm salute.  I ran ahead a little bit and he pulled over and started a non-apology saying that he thought that I saw him, then he said he couldn't see me because his windows were fogged up.  I reminded him that I was on the sidewalk and if I had been a little kid I might not have stopped and would have gotten run over.  He finally gave a real apology which was not the main point of saying something but rather hopefully he will yield the right of way to people on the sidewalk.

Rest of run was uneventful, last two miles were faster at 7:46 and 7:16 (maybe from some leftover adrenaline from the big confrontation).

7.72 mi, 1:07:58, 8:49 avg

Last night my AC stopped working, fortunately it only got up to 80 inside my house (but humid with no AC drying the air).  I called the repair people (AirHawk) and told them it could wait until the morning.  Joe messaged me back and said it sounded like the float switch.  So, in the morning I used my shopvac to suck out the water that was making the float switch activate and then the AC worked again but I figured I should have someone check it out.

I started my run which was going to be 10 miles but AirHawk called and said someone would be there between 8 and 10, so I ran back to my house and ran up and down the street until they arrived.  Checked things out and cleaned out the drain a bit better.

I ran another 3.8 miles, out and back to Trinity Blvd, and then went to do 8x25 second strides.  I threw in a bonus stride where I averaged a 4:57 pace for 30 seconds - I just need to extend that pace out for another 4:27!

So, AC fixed twice, run done and now just need to solve the mystery of the missing 5th tie that I ordered for the wedding but only 4 showed up!

Also, saw an incredible full rainbow as a result of the light sprinkling that helped cool down the run.

7.26 mi, 1:01:14, 8:26 avg

Cool temps were back a little bit.  Ran from my house out to 54 and took a right and then down Corporate Center to Trinity Blvd and then to the new park.  Used the water fountain and ran a couple of loops around the lake before heading back home the same way I came.  Lots of people were at the park, several dogs in the dog park and a few couples playing on the thing that looks like a tennis court but is not tennis (not sure what it was, looked like they were using giant ping pong paddles).

Finally made it back to the RAP River Run 5k.

Thomas and Andy came with me.  They had a 10K this year also starting at 6:30, with the 5K starting at 7:30 (glad it didn't start at 8:00!).  Was getting warmer (but still not too bad) and a bit humid.

Andy was going to just run it for fun and Thomas was going to race it (he'd missed about a week of training due to some braces related oral surgery but has been getting in some good training recently).

Made my way through the thick starting crowd.  Thomas was a good bit ahead of me.  Eric from Mitchell cross country was there also and he had a good sized lead on both of us.

About a 1/4 mile into the race I suddenly felt really good and made up some of the initial weaving time.  Course is nice and shaded as it heads north up Grand Blvd.  Finished first mile in 6:13.  Shortly into the second mile I was not holding the same pace and was struggling a bit to get back into the 6:30's.  Finished the second mile in 6:35.

Nice thing about 5K's is they are over pretty quickly but it can be tempting to take it easy in the third mile.  I passed a few runners then caught up to Thomas.  I told him to come and stay with me but he told me to go ahead without him (ok, he didn't really say that but he made it clear he was not going to stick with me).  I passed a couple more runners.  A person on the side called out "400 meters left".  Finish line was a straight shot from there and pretty soon I could see 19:40something on the clock. I picked it up and ran faster trying to slow down the clock but it just seemed to speed up.  But fortunately I was still able to beat it before it turned 20:00.

Thomas was not far behind at 20:19.

Larry Smart was there today and ran 19:07 so he took first place masters award and I was awarded 1st place "Grand Masters".  Eric ran 19:27 but was in a tough age group so took 4th.  Andy took it easy and ran a decent 24:07

After the race I ran about another 1 mile for a cool down, stayed for awards, and in addition to the GM award, won a door prize drawing for $50 gift card to Pet Spa - maybe get Stella a mani-pedi

5.61 mi, 52:09, 9:18 avg

First mile was slow and clunky and even thought it might be a good morning for a run walk, but each mile after that was faster, with 5th mile at 7:40 pace.  Ran out and back to the last neighborhood before Trinity Blvd, then came back same way but took long way home around neighborhood loop.  There was a little bit of a breeze and a hint of post rain coolness.  

This was a good run after having to get up early to clean up after dog accident and some kid drama the night before.  Running always helps. (at least it always has so far)

8.19 mi, 1:10:45, 8:38 avg

Dropped Tom off at Y for cross country practice then I drove to Longleaf.  Wanted to give Anthony is AG award from Saturday's race but he wasn't there.  Ran just a bit over 4 miles, then drove back to the Y and finished off the 5th mile while waiting for Tom.

He decided to run home instead of riding with me so he got in another 3 miles.

Came home, walked the two dogs, then ran Stella for three more miles doing about an 8:30ish pace.  This was her longest run since the injury and it went pretty well.

8.25 mi, 1:14:52, 9:05 avg

Ran in the neighborhood with Jamie, did t-shaped route and added on the c-shaped neighborhood.

As we were heading out saw Tom and Andy in the truck heading out to cross country practice.  Good to see Andy still running now that he has gradualted.  We will do the Father's Day race this Sunday in John Chestnut Park.

After the run, I walked the two dogs and then ran Stella for one mile at about an 8:30ish pace to burn off some energy.

It was a cool enough morning, the extra rain has been nice.

Also, today I made it over 1,000 miles for the year so far, on track to make 2,000+ miles for the year.

8.26 mi, 1:11:52, 8:42 avg

Drove Tom to cross country practice in Starkey Park, and then I headed out from the park and then down Starkey Blvd.  I was going to get some water at the corner of Alico Pass and then maybe do some intervals.  Just after I got my water I saw Diane running in my direction so I ran with her a little bit before she had to turn left and I had to turn right.

I finished up the 6th mile doing a loop around the horse corral parking lot, last two miles about a 7:30 pace.

Drove home, walked the dogs, then ran Stella for another 2.26 miles.

The morning temperatures were just about perfect again.  Grateful for running in the morning to see the morning sky.

9.16 mi, 1:17:31, 8:28 avg

Left my house and finally got moving about 10 minutes to 7 this morning. Another cool morning.  First mile was very sluggish and was feeling pretty normal by the end of the third mile.  I ran past the golf course, out to Trinity Blvd toward Trinity Oaks neighborhood enroute to the Y.  Saw a another nice rainbow on the way there (quite a few this week with all of the rain).

Stopped at the Y for a drink of water and my ginsting gel, then headed back the same way.  Starting going faster with mile 6 at 7:50, and then the rest between 7:20 and 7:40.

I'm not sure if I like the new Pureflow that much, the tongue is plastic and was chaffing my ankle but it was a little better today than the first time I wore them earlier this week.

10.35 mi, 1:35:53, 9:16 avg

Ran with Joe, Jamie, and Daisy in the neighborhood.  Needed to stick close to home so we ran like a weekday run.  The 4 of us did the first 4 miles together, then Joe had to head home.  After a brief water stop at Jamie's house, Daisy, Jamie, and I did another 4ish miles.

Ran easy, conversational pace.  We saw an alligator (a youth, about 4-5 feet long) crossing the road on Robert Trent Jones Pkwy, just strolling along like it was no big deal, trying to get back to his pond (which fortunately have begun to refill after many had gotten pretty low from the lack of rain).

Ran the "I Love Father's Day" 5k with Thomas and Andy.  Andy was going to not race it and at first Thomas said he was going to go out medium effort.  I told him I thought we could win the father/son division.

Warmed up a bit and did a few strides.  There were several other people there that we knew including Alan, their cross country coach who was racing it with his daughter.  There was a last minute route change due to a small bridge being out, so instead of a big loop it was more of a horse shoe shape.  Temperature was warm and humid but the park has lots of trees for shade.

I ran pretty steady and felt reasonably good - it didn't feel like torture but was a solid effort.  Had splits of 6:15, 6:22, and 6:18

Came in right at 19:34, winner was 18:44 and Thomas came in about 20:20 and Andy about 26:00.  Happy I was able to bring down my time a little bit from RAP River Run.

There was a slight mixup with bibs and chips.  The chip numbers attached to the bibs were not the same as the bib numbers and there was no consistent way to tell so they had to sort it out by hand (some matched, some were off by 100, and some off by a random number).

They had pretty good food including tamales and the big blue beach towels instead of t-shirts are nice.  I also won a pair of newton socks in the drawing.

Grateful to have my two boys running with me for father's day , best gift I could ask for!!  (the card and Boston Market gift card they got me were also nice!)

9.37 mi, 1:20:44, 8:37 avg

I started off feeling like I could barly run, I actually stopped and walked twice to try and shake the dead leg feeling and managed an 11:28 for the first mile, next mile was 10:26, and after that was 9:40.  I was running from my house, out to 54 and then right on Starkey Blvd.  I saw a few straggler Striders also running late - Stan, Becky, Corey, and also had a few people beep at me that had just left while I was still on 54.  

Once I got to the turnaround was feeling much better and averaged 7:23 pace for the last 4.37 miles.

It was a bit warm and very humid but the cloud cover and breeze made it not so bad.

7.31 mi, 1:06:30, 9:06 avg

Run in the neighborhood, I think with Joe and Jamie but now I'm not sure because I've waited until July 1st to fill this in.

I do remember in the evening I ate at Fairway Pizza with my brothers Jim and Tim, Tim's wife Kristy, Grace, Alex, Brian, my Mom, Jessica, Aubrey, Sophia, and Jacob, was a lot of fun!  Wished my kids could have made it.

9.15 mi, 1:17:14, 8:27 avg

Ran from my house to Longleaf to say hi to the Striders finishing up their run then headed up Starkey Blvd for some more miles.  I did a few strides as a approached the turn around spot and then got ready to do one fast mile.  I wanted to run sub-6:00.  I started out but then stopped after about 0.25 miles and decided to try again (I was stuck in the 6:10's).  Got going again and it looked good at first, but then pace was slipping away, but I held it at 6:09 and was determined to at least break 6:10 , slowly picked up some more speed and came in at 6:04  (good effort for the heat and humidity and slight lack of sleep).

After a little recovery running, stopped to grab my stashed gatorade.  I walked to the edge of the parking lot and saw a rabbit, looked a few feet over and saw one more rabbit, and then one more just past that one.  Seemed like some sort of reward for stopping and looking around.

Got going again and did last two miles at 7:36 and 7:09 and stayed 7:30ish until back at my house, so 2.26 miles at "MP effort"

6.14 mi, 57:03, 9:17 avg

Another simple run in the neighborhood with no details that I can remember, but I think it was a pretty good run.

7.1 mi, 1:06:07, 9:19 avg

Ran with Joe, Jamie, and Daisy from Longleaf out to Diane's house.  Joe had run from his house, we got going a bit after 6:30.  Was warm and humid but it didn't feel that bad and my legs were feeling pretty good.  We got to Diane's house for her "lemonade" stand and saw a few others there that we chatted with.  Diane ran back with us almost all the way before she turned back.

We were rewarded with a light mist rain on the return trip to cool things off.

I thought about various odds and ends of things that need to be done before tomorrow but made sure not to forget and lose sight of the big picture and the happiness ahead.  The last just over 3 months have gone by quickly.  It seemed like a long way to go but tomorrow is finally the big day.

4.11 mi, 35:19, 8:36 avg

First run back after a brief but fun honeymoom.  Slept in a little, walked Stella and ran into Joe and Jamie finishing up their run.  Went back home as Jessica was finishing getting ready to go to work, saw her off and then went on a short run out and back to Trinity Blvd.  I picked it up on the last mile, just wanting to be under 8:00, kept on speeding up and finished it right at 7:00 pace.

Good to get back into the swing of things and get one last run in for June.  This has been an amazing month.

8.16 mi, 1:12:29, 8:53 avg

Started out from Longleaf a little after 7:00.  Had missed the 6:30 start but was hoping to intercept Daisy and Jamie as they were coming back.  Saw them at the corner of Alico Pass.  Talked them into running back to Diane's house so I could get a drink, then we all headed back to Longleaf.  Jamie and I finished up one more mile once we got back.

First run of the second half of the year, hoping to get another 1,000 miles for the second half, shouold be doable as I plan to pick up the mileage a little bit as NYC marathon training picks up steam.

After the run I had a frozen strawberry lemonade at Havana Dreamers - quite refreshing!

3.61 mi, 31:39, 8:46 avg

Sandwhich run, short window from getting back from Jessica's house, catching up on a few things at my house, getting in a run, before stopping back at her house and getting to work.  Not a bad run, just a little bit short on miles.

Today is Stella's birthday!

10.4 mi, 1:27:29, 8:24 avg

6:00 start was a little bit too early, but was hoping to catch Joe and Jamie as they finished their run to at least say hi.  Walked Stella and started running just after 7:00 but did not see them.  Then kept on going and ran over to Longleaf to meet up with the Strider's for the July 4th run which had started at 7:00.  Stopped and said hi and stashed my gatorade.  Marie said she had seen Thomas fly by her (said he ran so quietly she didn't hear him come from behind until he passed).

I ran up and turned around just past the bridge, saw Thomas coming back as I was heading north.  Stopped again on the way back to finish my gatorade and grabbed a second one from their cooler.  Talked to David J a little bit (hadn't seen him in quite a while - he'd been out first for prostate cancer, and then while ramping back up ran into some heel pain which won't go away).  Cynthia, Renee and several others were there also, tried not to stop too long.  Got going again and finished up the last 2.4 miles home.

More exhausted than I thought once I got home.  Couldn't believe I fit in more than 10 miles after yesterday's run made 6 miles seem far!

Weather was not so bad, about 75 degrees and nice when in the shade.

8.05 mi, 1:15:03, 9:20 avg

Ran with Jamie at 6:45.  Warm and humid this morning and legs were a bit tired but just moved along while chatting and run went by pretty quickly.  Right at 7 miles when splitting off from Jamie, then back home and ran with Stella for a bit to get to 8 miles.

5.25 mi, 46:22, 8:50 avg

Solo run in the neighborhood, a bit warm by the time I started - 82 degrees.

7.31 mi, 1:04:51, 8:52 avg

Ran with Joe in the neighborhood, about 5.5 miles before stopping back home to make sure I had a chance to see Jessica off to work. 

Went back out and walked Stella and then ran her about a mile.  Finished up by myself with a few Strides

6.5 mi, 56:12, 8:39 avg

Evening run in the neighborhood, solo.   Had flown back from Atlanta in the afternoon, getting back in at 7:30, then getting a ride back home from Jamie, and then went to Joe's house to retrieve Stella before heading back home.  Was able to start my run right about 9:00 pm.  As I was approaching Heritage Springs a deer ran across the sidewalk, coming out from behind some bushes.  If I had been just a little bit earlier it might have run right into me.  I looked around to make sure no more of its friends were with it.

Managed once again to get 40 miles this week.  Time to start thinking about NYC marathon training.

7.81 mi, 1:09:19, 8:52 avg

Ran with Joe and Jamie in the neighborhood for about 6 miles, then I continued the long way around the neighborhood back to my house, walked Sammy and Stella, and then ran Stella a little bit over a half mile.

The combination of temperature and humidity was just enough to not be miserable and was in "not so bad" territory instead.

11.12 mi, 1:34:13, 8:28 avg

After the dogs woke me up at 4:00, I decided to get a little extra sleep and slept until 6:15 and got going a little bit after 6:30.  I ran from my house to the Longleaf area, stopping near the little church and saying hi to some of the Striders who were mostly finishing up.  I stashed my gatorade and then headed north up the bike trail.  Anthony came up behind me and we ran together until just a little bit past the bridge then he turned back, finishing up his 11 miles.

Next, I ran into Corey and Diane at the corner near Aristide, chatted a bit, then Corey headed south.  I ran with Diane a bit into Aristide until I reached just over 5.5 miles.

On the way out of the neighborhood I picked up the pace to a 7:48, then a little faster to 6:54, then backed it down a bit to get back to where my gatorade was.  I saw one of the rabbits again, drank most of my gatorade and then headed home.  I did my final my at 7:21 pace.  Pretty happy to get some good miles in this morning. Tomorrow will be busy and I'll have to squeeze in what I can.  I'm picking up Tom from running camp at FSU.

Walked the dogs when I got home but did not run Stella today.

3.41 mi, 28:20, 8:18 avg

Had to get on the road this morning at 5:30, so I didn't run into after dinner.  I had to drive to FSU to pick up Thomas from running camp.  About 4 hours each way, pleasant drive except for the very end of the return trip, just a few miles from home a 45 minute traffic delay.  Dropped him off at Jenny's house then put in some time at work before heading back home to make dinner and eat with Andy.

So, evening run, neighborhood, short and sweet.  A bit of a cooler breeze tonight.  Felt good to stretch my legs after sitting a little more than usual.

5.06 mi, 46:29, 9:11 avg

Went to Longleaf for the Striders run.  I needed to be home by 6:30 so was keeping it short.  Ran with Keith for 4 miles, did another half mile by myself - hadn't run with Keith in quite a while.

Went home, made sure Andy was up, walked the dogs and ran Stella for a quick half mile run.

Left just after 7:00 for USF orientation with Andy, able to make it there on time.

1.03 mi, 10:56, 10:40 avg

Ran one mile instead of skipping my run.  Had to leave early for day 2 of USF orientation for Andy and was up too late between work and catching up on things.  Felt much better after doing this better than nothing run.

17.02 mi, 2:35:13, 9:07 avg

Ran with Joe, Jamie, Leah, and Daisy starting from Longleaf.  We first did about 3.1 miles in Longleaf before heading up the Starkey Blvd bike trail.  Weather felt almost cool but it was humid and as it warmed it, heat started getting to me a bit.

We stopped at Diane's house for a quick drink, then to the end of Alico Pass, turned around and continued north on Starkey Blvd again and into the park to the shelter area.  Someone had brought freeze pops which were most welcome and refreshing.

Headed back out from the park and back down Starkey.  With just under two miles to go I had a sudden urge to stop and walk for a bit which normally I ignore but this time ended up taking a short walk break.  Joe and Jamie went ahead which was good because I picked it up a little and kept them in my sights with my last mile at 8:15.

I had not planned on 17 miles, was thinking more like 13-14 miles, havent run much over 12 in quite some time, good to get back into the swing of things as far as mileage.

7.02 mi, 1:00:02, 8:33 avg

Ran in the neighborhood, was definitely feeling a bit sluggish, but after a 10:10 first mile stayed in the 8:xx's until the last mile which was about 7:50.  It was a little bit warm this morning but nothing like how it felt on Sunday.

I took some time to notice the good things around me like the birds and flowering plants and familiar faces of people out walking (most of whom I don't know their names but seem them out a lot).  I stopped at one of the fountains on the golf course despite the risk of getting yelled out.

Walked Stella when I got home but did not run her today.

Did some upper body work, mainly pull-ups and push-ups

9.27 mi, 1:13:11, 7:53 avg

Ran at Longleaf with the Striders, 5:30ish start time (more like 5:45, but better late than never)

After warm up ran 4x1km, 3:48, 3:46, 3:40, 3:49

I felt surprisingly faster than I thought I'd be on the first one, but by the last one I was really struggling to match the other ones, but it was a good leg wake up workout.

Ran easy for a bit and then picked it up for the last mile.

Last mile 6:54

6.52 mi, 59:18, 9:06 avg

Ran with Joe and Jamie in the neighborhood.  My left heel was really tight at first and I was afraid I was not going to be able to keep up but was fine after about 3/4 mile. Warm again but not terrible.

3.6 mi, 34:29, 9:34 avg

Evening run, about 8:00 pm at Camp Coleman in North Georgia.  Jessica had the day off so Aubrey, her, and I had lunch in town, did a one hour float trip down the Chattahoochee River, with stop at the water slides, and then grabbed dinner on the way back to camp. Aubrey went off to evening actitivies and Jessica had to work a few hours in the infirmary so I did a few loops around the lake with a couple small detours (one loop was supposed to be 0.75 miles but I did a little bit of "exploring" aka getting lost).

3.43 mi, 31:12, 9:06 avg

Just a quick run this morning.  First 1.2 miles was with Stella and then I did the rest by myself.  I did not start very early so it had gotten pretty hot by the time I started.  

4.27 mi, 34:07, 8:00 avg

Started my run with Stella, about 1.4 miles (we ran a little bit past the gate, back to the house but slightly past it).  I wasn't going to have time for a lot so I threw in a few fast quarters to stay out of a slow rut.

quarters were: 1:33, 1:30, 1:25, 1:22

Easy quarter mile jog between the repeats.

6.7 mi, 57:52, 8:38 avg

Finally was able to get out of bed early enough to get in more than 3 or 4 miles.  Was rewarded with less oppressive air which actually felt kind of nice.  I started out at a pace I could manage and was running faster after a couple of miles.  Ran out and back from my house, past the golf course, down Trinity Blvd, to Trinity Oaks neighborhood.  On the way out I did not have to stop at the traffic light, but did on the way back so it was almost a completely non-stop run.

Yesterday was our one month anniversary.  I took her out to eat at Zim Zari's (a good place to share a plate of fajitas - although this time it was taco tuesday), and she bought me some flowers.

7.29 mi, 1:04:38, 8:52 avg

Got started about 7:45, ran out and back from my house to Duck Slough to Corporate and took a right on some unnamed street until the end and turned back, ran back home for 4.6 miles.

Walked Sammy and Stella and then took Stella for about 1.5 miles at 9:00 average.  Then ran a little more by myself to get over 7 miles for the day.

4.25 mi, 36:41, 8:38 avg

3.1 miles around the neighborhood by myself, and then 1.1 miles with Stella.  It was a pretty good run.

Happy Friday!

15.25 mi, 2:10:30, 8:33 avg

Started from Longleaf about 7:50 am.  Was originally going to start at 6:30 with Joe but didn't wake up until almost 7:00.  Still determined to get enough miles to get over 40 for the week.

Felt prett good starting out and was quickly in the 8:00-8:59 range.  Stopped at the shelter in Starkey Park for a gatorade top off then continued on the bike path until just past the power lines. It was getting warmer and feeling the heat but able to hold my pace.

Got a little bit faster the last three miles, with last mile about 7:50.

7.09 mi, 58:55, 8:18 avg

Some easy miles in the light rain.  Looped around the neighborhood, out past the golf course to Trinity Blvd on the grassy shoulder for a bit, then down a side street before turning around home.  Picked up the pace, 7:47, 7:40, and 7:10 for last half mile.  

Walked Stella and then ran her for a little bit (just over half a mile and enough to get me over 7 for the morning).

For the month of July I stayed on track for 2,000 miles.  Starting to seriously think about a plan for NYC marathon.

I cooked dinner for Jessica and Aubrey last night and Aubrey walked Stella to one of the parks (about 0.7 miles), Stella listened really well to Aubrey despite being 10 pounds heavier.  She had wanted to see Sammy but I had just taken him back to Jenny's house since they were back from their Texas trip to see her dad (he hasn't been doing well but the visit really helped perk him up and the boys were very mature and helpful).

5.15 mi, 42:32, 8:16 avg

Solo run in the neighborhood (well, except maybe about a mile with Stella).

4.14 mi, 36:59, 8:56 avg

Mostly an out and back run to Trinity Blvd.  On the way back, my garmin died after recording 2.34 miles at an 8:56 average.  Pretty sure there was 1.8 miles left to go as I've run this route quite a bit, so I think it's a pretty good estimate and I'll assume I averaged about the same pace as the first part of the run but most likely I sped up a little bit.

Not a lot of miles today, but it all adds up.

9.22 mi, 1:17:04, 8:21 avg

Left my house about 7:45, ran to Longleaf where I said hi to Karen and Lynne, and then Daisy showed up to ride with Lynne.   The first mile felt slow and clanky and I had no idea how I'd be able to keep going, but the feeling passed and it would turn into a good run overall.  I stashed my gatorade and then ran up the bike path, over and just past the bridge a little bit before turning back.  I picked up the pace on the return trip and held it the rest of the way home.  Humidity was still down due to Emily sucking up the moisture, certainly didn't feel like a late start run in August.

So grateful for the lower humidity and the good run that evolved from a bad run because I decided to stick with it.

6.3 mi, 50:40, 8:03 avg

First, I ran with Steall for about 1.1 miles, running about an 8:40 pace.  We ran up and down the street so I would be there when Jessica left for work and say goodbye.

Next, I ran out and back to Trinity Blvd via the golf course for another 4ish miles.

Finally, I did 6x25 second strides with each one under a 6:00 pace and the last one just under a 5:00 pace

13.62 mi, 1:57:48, 8:39 avg

I ran on the Starkey Park bike trail out to the Suncoast trail.  I was supposed to meet Daisy at 6:45 but was about 10 minutes late.

Started off kind of slow with thoughts of not being sure how I was going to run very far at all.  Slowly increased my speed.  At about 3 miles I started running into people who were turning back from their 7 mile run.  I saw Daisy, stopped and said hi and then continued out to the 4 mile water stop.  Saw Stan there coming back from his 10 mile run.  It was getting hotter but the cloud cover was holding up keeping most of the direct sun off of me.   

At some point my garmin fell off - strap had been partially torn and finally broke through the rest of the way.  Picked it up and put it in the pouch on my handheld water bottle.  So, for the rest of the run I couldn't really look at my pace unless I was stopping.

Made it out to the Suncoast trail and stopped at the water stop (about 6.8 miles out altogether).  Turned back and tried to hold a steady pace.  Stopped at the 5.5 mile water stop and chatted a little bit with the park worker filling up the water jug.  He was telling me about how he had moved down here from Pittsburgh after quitting his job up there, letting go of things that didn't matter so he could come down here and enjoy life.  He told me to fill my water bottle from the jug he was about to swap out because it was colder (sounded half filled with ice, so nice and ice cold).

So, the rest of the run was good although a little bit of a struggle.  Last mile was just under 8:00 pace (which I did not see until after the run was over).

I ran into Lisa who was out on her first ever 50 mile bike ride (beating her old longest ever of 33 miles).

Happy overall with the run, feeling accomplished that I managed once again to get over 40 miles for the week and that I didn't turn back when I didn't feel like going on further.

(wore my old brooks launch shoes which I had already "retired" but like them better than some of the other shoes I've got currently especially for long runs - especially the new pair of Brooks PureFlow.)

5.24 mi, 46:15, 8:49 avg

Started running with Stella, first up and down the street near the house and then to just past the gate and back for a total of about 2 miles with Stella.  It was pretty warm and we were both hot. Dropped her off at home and then ran out to the golf course water fountain and back.

It was tough starting out but I was able to somehow put together 5ish miles.

8.72 mi, 1:13:44, 8:27 avg

First mile was slow and difficult, had to walk a couple of times but eventually got "faster" and finished the first mile in 11:00.  Rest of the run was good, though.  Ran to Longleaf, dropped off my gatorade and then ran out and back to just past the bridge, came back and picked up my gatorade.  Did not run into any stragglers from the 5:30 group like I did last time.

After I finished the last full mile, picked up the pace and did the last 0.72 at 6:57 pace.