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Location:

FL,

Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

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

Marathons:

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

 

 

 

 

Short-Term Running Goals:

 

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

 

Long-Term Running Goals:

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

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

 

Personal:

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

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

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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

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

Forward Progress!

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

Grateful Blog

 

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

 

Favorite Blogs:

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Miles:This week: 0.00 Month: 79.77 Year: 652.47
Brooks T7 Lifetime Miles: 202.78
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 782.98
GoMeb Razor Lifetime Miles: 468.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1501.90293.58110.7121.330.000.000.001927.52
Brooks Launch(lobster) Miles: 573.12Brooks Pure Flow Miles: 62.66GoMeb Speed3 Miles: 66.71GoMeb Razor Miles: 468.00Brooks T7 Miles: 20.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.730.000.000.000.000.000.005.73

5.73 mi, 56:11, 9:48 avg

First run of the new year!  Ran with Joe and Jamie in the neighborhood.  Was feeling a bit behind but didn't do too badly considering the missed days running and the jet lag.  It was cold enough that just a few degrees colder and I might have worn long pants for the run.  But, with high 30's I was fine in shorts, long sleeve shirt and hat.

Brooks Launch(lobster) Miles: 5.73
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.230.000.000.000.000.000.003.23

3.23 mi, 29:44, 9:12 avg

Just a short, solo run.  Legs felt pretty bad, nothing seriously wrong, just dead.  Thought that taking the weekend off would help, but it did not.  I started to cap off the run with some strides, but bagged it after the first one.  I'll try again later in the week.

Brooks Launch(lobster) Miles: 3.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.000.000.000.000.005.10

5.1 mi, 46:15, 9:04 avg

Ran a little bit farther than yesterday and felt much better also.  Did one loop in the neighborhood and then out and back to Little Road via Fox Hollow, nice 63 degrees morning.

Pull-ups: 9-9-13, push-ups: 2x25

Brooks Launch(lobster) Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.400.000.000.000.000.000.003.40

3.4 mi, 30:49, 9:03 avg

Did two neighborhood loops, the first loop always seems really far even though it is only 1.7 miles, the second loop feels much shorter.  This was one of my basic runs in 2006 when training for Disney Marathon and Hal Higdon's beginning marathon plan had a lot of 3 mile runs in the early stages.  

I borrowed my sons Newton running shoes which he hasn't worn for a while.  Seemed to give my legs a little new life as my short easy run seemed like less effort than a short supposedly easy run that feels slow and clunky.  Unfortunately, my knee was hurting later in the day, not horribly but enough to be a warning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.300.000.000.000.002.30

2.3 mi, 20:20, 8:51 avg

I kept this run short and fun.  Knee was feeling funny still from yesterday, but fortunately it does not hurt to run on it (just walking).  I ran out to the gate and back to get in one mile, then I did random short distances up and down the street while waiting for Jessica to get ready so I could say bye to her.  On my last return trip I picked up the pace and and did the last 0.3 miles at 6:37 pace.

Brooks Launch(lobster) Miles: 2.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.400.000.000.000.000.000.003.40

3.4 mi, 33:10, 9:45

Daisy's birthday run.  I haven't run at 5:30 on Friday morning for a long time.  It wasn't so bad.  She was just doing 3.4 miles for her 34th birthday.  Also there were Evan and Yvonne.  Run felt nice.  We had two headlamps for the group so that was ok, too.

As we finished up, I saw Thomas starting his run and said hi.

Drove back home and got another hour of sleep.

Pull-ups: 9-9-12, push-ups: 2x25, and some dumbbell curls

Brooks Launch(lobster) Miles: 3.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.650.000.000.000.000.000.0011.65

11.65 mi, 1:45:10, 9:02 avg

Ran from my house with intention of doing 10 miles.  Ran to SR54 and up Starkey Blvd.  It was low 50's and a little bit breezy.  First mile was typically slow (at about 11:00 pace) with the feeling that I'd never get faster again. But then was in the 9:00's and eventually below 9:00.  Ran to Diane's house where she still had some water set out, chatted with her for a bit before heading back.  I felt better as the miles went on but only aerobically - feeling a bit stiff, like it was holding me back from going faster so I just went with it.

Not the fastest run but not the slowest, but definitely the longest run on 2018 so far!

Brooks Launch(lobster) Miles: 11.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.050.000.000.000.000.000.006.05

6.05 mi, 1:00:21, 9:59 avg

Ran with Jamie in the neighborhood starting at 6:30.  No Joe this morning.  Mid 40's for the temp, a little bit chilly.  Day off so got back in bed for another 45 minutes.

Jessica's kids were over, so I did my pull-ups with Jacob and did his routine: 5 palms forward, 5 palms back, 5 swtich grip, then 5 more with switch grip reversed.

Brooks Launch(lobster) Miles: 6.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.670.000.000.000.000.000.002.67

2.67 mi, 23:57, 8:58 avg

Very short run consisting of 1 mile (out and back to the gate), then running up and down the street at various distances with slow on the way out and picking it up on the way back.  Just switching things up a bit.

Brooks Launch(lobster) Miles: 2.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.010.000.000.000.000.000.006.01

6.01 mi, 58:28, 9:43 avg

Ran with Jamie in the neighborhood for 5.4 miles as well as Joe for the first 1.5 miles.  Got back home and ran Stella for another 0.6 miles.

3x25 push-ups and 3x10 pull-ups

Brooks Launch(lobster) Miles: 6.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.410.000.000.000.000.000.004.41

4.41 mi, 41:05, 9:19

Well, it finally happened, below freezing weather.  Car thermometer said 28 degrees.  I put off starting while it was still dark out so I wasn't running in the cold and dark.  Put on two shirts (tight short sleeve and MCM long sleeve shirt), hat, gloves, and shorts.  Wasn't too bad except for the fingers on my left hand.  It was clear and sunny so that was nice.   Ran from my house to the last neighborhood in Fox Hollow area before getting to Little Road.  Not a bad run at all.

Brooks Launch(lobster) Miles: 4.41
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.430.000.000.000.000.000.005.43

5.43 mi, 51:49, 9:32 avg

Ran with Joe and Jamie in the neighborhood on the usual t-shaped route.  It was still cold this morning but was a few degrees above freezing rather than a few degrees below like yesterday.  My legs have finally been feeling better.  Maybe it has been just the right amount of cut back while not skipping runs and adding some more strength/mobility and a little bit better warm ups.   Whatever the reason, it's nice to have a run where nothing is bothering me (knee tweak from last Wednesday is getting close to being finished).

Pull-ups: Jacob's routine 5 front facing, 5 rear, 5 switch grip, 5 switch grip other way

Push-ups: 35 "perfect push-ups" 

Brooks Launch(lobster) Miles: 5.43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.070.000.000.000.000.000.0013.07

13.07 mi, 2:05:24, 9:36 avg

I started out a few minutes late.  Last night, a crown on my tooth fell off. I tried to glue it back on but as I was leaving and trying to eat a banana, it fell off again.  So, I had to to put it back in.  I texted Joe and Jamie even though I knew they probably did not have their phones on them.  So, I headed out anyways expecting to run along but pretty soon I saw them heading toward me, they were wondering what was taking me so long.

We ran together to SR54 and then up Starkey Blvd.  Stopped to say hi to Andrea and her bf George and also Marie who were stopped at the bridge.  Joe turned back and Jamie and I continued onto Diane's house.  Said hi for a bit, topped off drinks and then continued down to the end of Alico Pass before turning around and heading home.  I was hoping to run just a little bit farther than last Saturday.  It was a little bit slower pace than last week but felt good to get in 13 miles.

Brooks Launch(lobster) Miles: 13.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.570.000.000.000.000.000.005.57

5.57 mi, 55:05, 9:53 avg

Ran with Joe and Jamie in the neighborhood.  Back to short sleeve weather (almost tank top).  Joe turned back early.  He's on taper for Celebration marathon coming up this week.

Post run, pull-ups 3x10, push-ups 3x25

Brooks Launch(lobster) Miles: 5.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.001.420.000.000.000.000.007.42

7.42 mi, 1:04:06, 8:38 avg

It was a good run today, felt like I'm on my way back.  Went to Longleaf for Tuesday Striders run, although got there about 5:35 and missed seeing the group start.  Looked desserted at first because it was raining, but it was a very light rain, mid 60's, so not too cold to run in the rain.  First mile was typically slow and was able to pick it up a little more each mile until finally at 8:02, then 7:36 for last full mile, and 7:17 for last 0.42

I didn't feel sluggish or have dead legs, moved pretty good without struggling.  Felt like running should feel.

Brooks Launch(lobster) Miles: 7.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.230.000.000.000.000.000.006.23

6.23 mi, 59:43, 9:35 avg

Ran with Jamie in the neighborhood for 5.4 miles (usual route).  I walked Stella, then went out again for about another 0.8 miles just because.

Did the Jacob pull-up routine but tried 6 instead of 5,  so 6 palms forward, 6 palms back, 6 switch grip, 6 switch grip the reverse way.  The last rep of the last set was kind of questionable but it was pretty close.  Then did 40 "perfect push-ups"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.290.000.000.590.000.000.002.88

2.88 mi, 25:40, 8:55 avg

Trying to keep it fun and not tedious.  Short run consisting of 1 mile run, out and back to the gate, and then various length fartlek type runs up and down the street in front of my house.  I was sub-6:00 for 4 out of 7, the other three were not too bad, just not sub-6:00.  This was better than last time I tried these.  Felt pretty good overall.   A little guilty though because of less volume.

Brooks Launch(lobster) Miles: 2.88
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.570.000.000.000.000.000.005.57

5.57 mi, 52:19, 9:23 avg

Warmed up a bit, running up and down the street, then after saying goodbye to Jessica, ran out towards Fox Hollow and then down Trinity Blvd to just past the entrance of the water blending facility, running along the grassy shoulder.  Weather was nice, in low 50's.  Running off the pavement felt great.  Baby steps back towards running some trail races.

Post run - 25 push-up, 10 pull-ups, repeated 3 times (last pull-up set was actually 12 instead of 10)

Brooks Launch(lobster) Miles: 5.57
Comments
From Rob Murphy on Fri, Jan 26, 2018 at 19:12:31 from 67.177.28.4

Strong work on those pull-ups.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.130.000.000.000.000.000.0014.13

14.13 mi, 2:23:49, 10:11 avg

Met Jamie and her neighbor by the gate at 6:30 (left the house about 6:23).  I had to be back by 9:00, and I wsa planning on 15 miles.  Sometimes the stops really add up, so to make sure I wasn't late I kept my watch running.  Only made a few quick stops and seeing my average pace slip away was good incentive to get going again.

We ran out to Diane's house then back to Starky Blvd where Jamie and I turned north and her neighbor headed back (was only planning on 10 but would get 11 or 12).

My legs were not quite cooperating like they were last Saturday.  It was kind of a struggle to keep going but I needed to get home (boys were at the house this weekend).

Weather was just about perfect, good run overall.

For dinner made sauteed cube steak with feta, olives, spinach and prosciuto, side of rice and for dessert cheery pie.  Had both sets of kids for dinner at the house for first time.  It ended up being pretty quick but was a good start.

 

Brooks Launch(lobster) Miles: 14.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.030.000.000.000.000.000.006.03

6.03 mi, 1:00:48, 10:05 avg

Ran with Jamie in the neighborhood.  Left my house before 6:45 so I could drop off Jamie's garmin charger before the run - so I ended up getting in a little longer run.  Joe did not join us due to running the Celebration marathon yesterday where he won his age group.

Jessica and her kids stayed at my house so I made sure to stay on schedule and get back home before 7:45 and drove the older kids to school before heading to work.

Brooks Launch(lobster) Miles: 6.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.520.000.000.000.000.000.004.52

4.52 mi, 40:00, 8:51 avg

I went to the Y so I could use the leg extension machine and ride on the stationary bike for a bit.  This is my old knee remedy.  Do this 2 or 3 times a week.  Also will be good if I do some more downhill running.

After the bike and leg extensions I had a nice 40 minute run on the treadmill. 

Sadly, they have gotten rid of all of the yellow treadmills which were capable of a 2% downhill grade which I had used for training for the Super Tunnel Marathon in Washington.

Brooks Pure Flow Miles: 4.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.440.000.000.000.000.000.005.44

5.44 mi, 52:41, 9:41 avg

Ran with Jamie in the neighborhood on usual t-shaped route.  Was nice and cool out.

On the drive to my house I was able to see the Super blue blood lunar eclipse.  It was pretty amazing to see.  I had actually forgotten about the eclipse at first.  It looked like a piece was missing from the moon but it was supposed to be full so I was confused until I remembered later about the eclipse.

Post run, push-ups: 25-25-30, pull-ups: 10-10-14

Brooks Launch(lobster) Miles: 5.44
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.274.000.000.000.000.000.007.27

7.27 mi, 59:58, 8:15 avg

I went right from Jessica's house to Longleaf so I could run on the Starkey Blvd bike path.  I was going to bring a gel for the halfway point but I forgot.  Nice morning so I didn't really need water or anything.  Was good to run non-stop.  First mile was 10:14, last mile was 7:09, with last 4 miles at 7:39 average.

Felt really good overall, no knee problems today.

While I was running Jenny had called to say she had a flat tire and to see if I could drive Tom to school.  I was only about 3 minutes away, so stopped by her house to pick him up, then dropped him off at school.  She was also able to use the combo jump starter/tire inflator I had bought Andy for Christmas to inflate the spare which was also flat.

Brooks Launch(lobster) Miles: 7.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.620.000.000.000.000.000.005.62

5.62 mi, 55:43, 9:55 avg

Easy run in the neighborhood with Jamie.  Slower pace throughout with a small pick up for the last 0.62 miles (8:21 pace).

Post run: push-ups 25,35; pull-ups - did Jacob's routine with 6 each which I completed without a questionable rep at the end.  After a short rest tried a max set but only got 11 this time.

Brooks Launch(lobster) Miles: 5.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.7913.090.000.000.000.000.0013.88

Race stats: 13.09 mi, 1:42:56, 7:52 avg

(warm-up: 0.79 mi, 8:05, 10:11 avg)

Ran the half-marathon in Safety Harbor.  No expectations other than to try and push myself a reasonable amount.  Hoping for 1:40-1:45.  Felt pretty good going out, much better than at the start at NYC marathon.  First mile was 7:57, then had 5 good miles averaging in the low 7:30's.  For mile 7 slowed down a little then even more when I stopped to take a gel, next two miles I missed being under 8:00 and then found one more mile sub 8:00 at 7:44.  On track for another sub-8:00 but slowed down too much on a hill.  After mile 10 I mentally felt done as in "10 good miles is good enough", this made it really tough to even stay faster then 9:00 pace. 

Fortunately, Strider friend Rudy came up behind me, gave some encouragement and said something about locking onto a pace.  He pulled ahead of me but I was able to just concentrate on him and soon forgot about my slow pace and caught up.  We ran together for a bit.  He said his brain was getting fuzzy.  I pulled ahead a little bit hoping he'd hang on with me.  My last mile was finally back under 8:00 (7:53), which was slower than last years last mile but was more of a pick back up than last year.

My new garmin told me I had two PRs today, fastest half and fastest 10k (new garmin knows how to make me feel good).  I haven't run this pace for 13 miles since quite some time ago (maybe last spring?).  I've got some work cut out for me and had some good mental practice at staying in the game.

Lots of fun hanging out afterward with big group from the Striders.

Brooks Launch(lobster) Miles: 13.88
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.210.000.000.000.000.000.002.21

2.21 mi, 21:08, 9:33 avg

Just a very short run.  Out and back to the gate and then up and down my street doing random distances, picking it up on the return trip.  Legs a little sore from Saturday's race so keeping it light.

I have a stressful week ahead. I have to travel this evening to conduct training at a customer site tomorrow.  I perform this training one or two times a year, so not often enough to be good at it, but I get through it somehow each time.

Brooks Launch(lobster) Miles: 2.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

2.5 mi, 23:12, 9:17 avg

Ran on the hotel treadmill in Warner-Robbins, GA.  Just enough running to avoid getting a 0 today.  Spent a few minutes on the stationary bike to warm up.

Training turned out ok, then I got on the road about 5:15 and headed back home arriving just before 11:00.

One more stressful thing this week - dentist appointment to deal with two loose crowns and a chipped tooth in addition to the usual cleaning.

Brooks Pure Flow Miles: 2.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.420.000.000.000.000.000.005.42

5.42 mi, 51:44, 9:32 avg

Easy run with Joe and Jamie in the neighborhood.  Good to run with company, felt a lot easier than the past couple of days.

Brooks Launch(lobster) Miles: 5.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.610.000.000.000.000.000.004.61

4.61 mi, 44:56, 9:45 avg

Evening run in my neighborhood.  Due to wanting to stay in bed a little longer and worrying about my dental appointment I postponed my run until the evening.  I don't do this very often and always feel a big risk of not doing it.

Fortunately, I did not blow it off.  Felt very slow and tight at the start (I'm usually able to get going easier when I run in the evening but not this time).  I basically did one big loop around my neighborhood with some added side streets.  When I got back to my house, ran to the end of Eveningwood, turned around overshooting my house again and ran out to the gate and then back home.  It felt really long for some reason.  Not that far but farther than 0.0

Dental appointment ok,  two crowns recemented back and made an appointment to add a third crown where my tooth chipped while on vacation.

Brooks Pure Flow Miles: 4.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.210.000.000.000.000.000.006.21

6.21 mi, 57:06, 9:12 avg

Perfect feeling 66 degrees morning.  Slow first mile and felt like it would take me forever to get going.  I ran out of the neighborhood, right onto Duck Slough, and then left on Trinity Blvd and over to the new park with the path around the lake.  Then did 3 laps around the lake and wanted to run each one a little faster without looking at my pace or going all out.  9:31 pace first lap, then 8:52 pace second lap, and finally 8:05 pace for the last lap.  Each lap about 0.7 miles.  I felt pretty good on the last lap.  Felt not so good on the first lap and thought I would start slowing down.  Saw several ducks and other assorted birds.  Ran back home via Corporate and 54 rather than staying on Trinity Blvd.

Brooks Launch(lobster) Miles: 6.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.000.000.000.000.000.000.0020.00

 3:25:27,20.0 mi,  10:17 avg

(garmin stats - 3:21:27, 19.52 mi, 10:19 avg)

Note: several times on the run I paused my garmin and forgot to restart it, Jamie kept hers going ok and then I ran a little extra at the end to make up for it, might have actually been like 20.2 or 20.3

Decided to go with Jamie on her last 20 mile run training before her upcoming New Orleans marathon.  I'm going to do the Long Play 33 1/3 mile race the same day but closer to home.  Looking back at my training, it's been forever since I've done a 20 mile training run.  I think I have to go back to 2016.  I had one run this past summer where I tried to do 20 but ended up walking a lot and settled for 19 miles.  Today's run felt like it was going to end up that way.

Met Jamie about 6:30ish near the back gate, we ran out to 54 and then up Starkey Blvd and into Diane's neighborhood stopping at her Saturday "lemonade stand".  Weather felt cool at first but the humidity was soon noticeable.  Not too many runners out but said hi to a few here and there - Beka and Diane, Lee and Jackie, and then Bob, Claudia, and Melanie.

We continued on into the park and ran to the shelter so I could use the bathroom and maybe grab some water.  Smaller group today but Tom had a case of water which he brought out to share.

Headed back out onto the trail maybe for another mile and a half before turning around, trying to do the math to make sure we were going out far enough.  After leaving the shelter the easy pace was feeling difficult to keep so I picked it back up a little bit.  It felt harder at first but my stride was soon "reset" back to something more normal and comfortable.

A few times I cautioned Jamie that I'd most likely have to slow down and didn't want to slow her down, but she was fine with whatever.   A little bit past 14 miles, I started doing some run/walk which felt a lot easier and really didn't affect the pace that much because when I was running I was actually running instead of shuffling.

We came back to the little Longleaf church where I stashed my partial gatorade under the picnic table.  Jamie went ahead to the Circle K to get some water while I got my gatorade.  Was not looking forward to starting up again.  But, this time, it was ok, it was easy to get back on pace and it didn't feel like the harder I tried the slower I went.  Made it to the Circle K in time as Jamie had left and headed toward me, then we headed back for the final two miles.

We split up at the gate and I turned left towards home but did a little detour to the end of Eveningwood to make up a little and then some.

So, after a few ups and downs and a couple of lowpoints and hip flexors that felt like they'd get worse and worse, things got better, legs felt a little better and the last two miles were much less of a struggle.  A lot of it must have been in my head.  Bonus points for no chaffing on a humid day and no real soreness.

Picked up the boys for lunch at Buffalo Wild Wings and then had Andy meet me at the oil change place to get my car and his truck oil changed.  Good to hang out for a little bit.

Brooks Launch(lobster) Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.850.000.500.000.000.000.004.35

4.35 mi, 40:09, 9:14 avg

Shorter, but not as short easy run.  First part was out and back to the water fountain near the golf course.  Then, after Stella walk and saying goodbye to Jessica and her kids I added a short strides workout, 7x20 seconds with 40 seconds rest between.  I didn't get moving very fast but it was faster than the first part of the run.

Of note: no soreness at all from Saturday's 20 mile run!

Post run - push-ups: 25,30,35 - pull-ups: 10,12,14

So, the pull-ups really do seem to be getting better.

Brooks Launch(lobster) Miles: 4.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.124.001.000.000.000.000.007.12

7.12 mi, 56:57, 8:00 avg

Ran on Starkey Blvd starting from the little Longleaf church.  No drinks or gels with me for the run but a few sips of gatorade before and after the run, cloudy and about 70 degrees.

First mile 10:15 as I warmed up and then transitioned to a faster 8:32 mile.  I also had music with me today, a new bluetooth headphone set with built in mp3 player so it works with or without a phone.  This one works pretty good but it only plays things alphabetically - no shuffle, no playlists, but for less than $50 not a bad device.

So, I think the music lets me run faster ( I wore this headset during the recent half marathon and I didn't slow down until headphones battery died).

Next 4 miles were 7:44, 7:36, 7:29, and 7:20

At the end of the 7:20 mile things were feeling harder than they should have so I decided I'd just push until the end of that mile. Kept my word and stopped for a break.  I gathered myself back together and decided to push it less and just stay under 8:00 (thinking 7:55-7:59).  But starting back up the pace didn't feel as hard and without trying I was in the low 7:00's and then with about 0.2 to go pushed the pace a little more to get down to 6:57.

I was a little disappointed that this tempo feeling run was not the tempo paces I considered to be tempo paces traditionally (anything below 7:00 pace for 4 to 8 miles).  But I was happy to find that after I thought I was done I found one more fast mile, faster than the miles I had just done.

Brooks Launch(lobster) Miles: 7.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.490.000.000.000.000.000.005.49

5.49 mi, 52:28, 9:33 avg

Made pancakes for the Jessica's kids for Valentine's Day breakfast, along with some bacon and sliced strawberries.  They headed out just before 8:00, then I started my run at 8:15 heading over to meet Jamie.  Ran the usual route, nice coolish 66 degrees morning.

In the evening, went to the track meet and watched Thomas run the 3200m.  He PR'd with 11:16 (about 33 seconds faster than old PR).  He had a good strong start running side by side with the team's fastest senior for the first 4 laps, slowed down a little for the next 4 but did not fall apart.   Very impressive start to new season of track.

Later that evening did Jacob's pull-up routine with Jacob but added one more set, it was 5 close grip on the perpendicular bars, 5 front facing, 5 rear facing, 5 switch grip, and 5 switch grip the other way.

Brooks Launch(lobster) Miles: 5.49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.600.003.000.000.000.000.006.60

6.6 mi, 53:59, 8:11

Trying to get back up on the horse.  Need to get back into challenging myself mode.  On Tuesday, fastest mile was 6:57 which felt really hard.  For the "Say no to Drugs" 5k, overall pace was slower than 7:00.  I know I can do better but need to work on it.   I've mostly cleared up my dead legs, knee is back on track, and upper body and functional strength is improving.  So, today's challenge and goals was not to have a boring run or a slogging run.  Run 3x1 miles, all at least under 7:00.  No unrealistic goals but make it a challenge.

Ran from my house to Fox Hollow sidewalk, easy pace, a couple of short strides to get ready for the pace.

Mile 1 - 6:46

Mile 2 - 6:35

Mile 3 - 6:42

Mile 1 felt impossibly hard and difficult to keep it below 7:00 at all but pulled things together more in the last quarter mile.  Thought to myself no way can I do 2 more, but also that I say this all the time.  Mile 2 was surprisingly faster and made me happy I did not quit.  Ok, gut it out for just one more.  3rd mile was a roller coaster with a fast start, a slump in the middle and picking up a few seconds near the end to prevent it from being the slowest.

Nice and easy return trip back home.  One small challenge done, on to the next one!

GoMeb Speed3 Miles: 6.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.420.000.000.000.000.000.005.42

5.42 mi, 55:59, 10:20 avg

Easy run with Jamie in the neighborhood, nice 63 degrees coolish.

Brooks Launch(lobster) Miles: 5.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.771.000.000.000.000.000.0011.77

11.77 mi, 1:48:30, 9:13 avg

Ran with Jamie and Cynthia and some on my own.  I missed getting up in time to meet them at Diane's house but met them in Starkey Park (Cynthia texted me wondering where I was, that was my second alarm).  So, we ran together from the shelter out a couple more miles then I turrned around with them and I ran almost to Diane's house before I turned around again and ran back to the shelter in Starkey Park.

I was feeling pretty good on this run.  We weren't going fast but sometimes that still feels hard if battling chronic dead legs which today I was not.  The easy pace felt easy.

When I turned back for the solo return I picked up the pace a little bit until finally doing 7:44 for the last mile.

A pretty good week running wise.

Next, I drove out to King High School in Tampa to watch Thomas compete.  He ran the 3200m and was able to beat his old PR from Wednesday by another 9 seconds.  He went out at 1:12 for the first lap which was 7 seconds faster than his first lap on Wednesday and was still able to pick up two additional seconds.  Last lap was 1:22 which was about 5 seconds faster than his last lap on Wednesday. New PR of 11:07!  So proud of him.

Next, I drove out with Jessica to Orlando to watch Sophia compete in gymnastics, glad I was there to cheer her on.

We wrapped up the day by stopping at the Hard Rock Casino in Tampa on the way back - I did not gamble, just had dinner and listened to the band they had that night (Stereo FM).

Long but good day.

Brooks Launch(lobster) Miles: 11.77
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.550.000.000.000.000.007.55

7.55 mi, 1:04:45, 8:34 avg

Ran from my house out to SR54 to Starkey Blvd.  Original plan would have been to run with Jamie at 6:30.  She had to cancel which was ok since had had forgotten that I had off work today, so slept in a little bit longer (plus it was still going to be cool enough so starting later was no big deal).  Ok warmup mile, then 9:16, then 8:24 and then pace went up and down from there but stayed under 9:00 and had some under 8:00 pace.

Met Jessica for lunch (she was working) at Grandma Sally's in New Port Richey, then went to the store to get stuff to fix a running toilet.  It ended up taking a couple different trips and a good part of the day to realize I had bought the correct $1.99 part  during the first trip.  Now, onto the next thing.

Brooks Launch(lobster) Miles: 7.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.002.220.000.000.000.000.006.22

6.22 mi, 52:20, 8:25 avg

This was a second really good run in a row, or possibly third in a row counting Saturday's run.  I woke up early enough to get to Longleaf for the 5:30 start, ran out a little bit past the water stop before turning around.  For the last two miles and change I picked it up running 7:34, 7:10 and then 7:49 pace for final 0.22.

Stuck around for just a few minutes to say hi and then headed back home to help wake up Jessica's kids and get them moving then we had a little birthday breakfast for Aubrey's 9th birthday.

Walked Stella for a bit after they headed off to school and work.

Brooks Launch(lobster) Miles: 6.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.710.000.000.000.000.000.005.71

5.71 mi, 55:46, 9:46 avg

Ran with Joe and Jamie in the neighborhood.  Felt a little bit warmer today.  After having a few really good runs in a row, today's run was a little harder feeling and slower but no dead legs, so still pretty good.

Post workout random exercises: push-ups 2x30, pull-ups 10 and 16

In the evening watched Thomas run at the Mitchell HS hosted track meet.  Tonight he did the 1600 and 800.  He PRd in both, with 5:05 for the 1600 and 2:17 for the 800.  In both races he was in the second heat and won his heat both times.  His 1600 was also his most evenly paced one that I can remember with splits of 1:14, 1:17, 1:18, and 1:14

Brooks Launch(lobster) Miles: 5.71
Comments
From Tom K on Thu, Feb 22, 2018 at 11:24:39 from 47.206.60.114

No dead legs = awesome. 2 PR's with wins in the same track meet = awesome-er! Congratulations!

From Mark on Thu, Feb 22, 2018 at 15:59:47 from 24.129.132.74

Thanks Tom!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.020.000.002.000.000.000.006.02

6.02 mi, 51:54, 8:38 avg

The workout of the day was supposed to be my old favorite 5x1k repeats, but it turned out to be a partial failure but did get some miles in and some speed, just not what I planned.

After warming up and doing a couple short strides I switched my watch to 1km laps but was having troubles and could only figure out how to do 0.65 miles instead of 0.62.  I could have sworn I've done that before with this newer watch.  So, I figured what could an extra 0.03 hurt?   First one was ok at 6:23 pace - actually pretty good since goal was 6:26 or better and this was the first one.  Next repeat was 6:18 pace, not bad at all, even better.  But, on the third one I was struggling mentally and was discouraged and looked at my watch and could not get under 6:30.  I weighed just finishing at whatever pace (probably a better choice because I usually make some time back).  Instead, I bailed at 0.28 into the 0.65 lap, pace was 6:33 which was actually not that far off from 6:26 goal.

I was also running out of time, so headed back towards home so I wouldn't be late for my appointment later that morning.

Once back at my house decided for some redemption and did 6x20-30 second strides.  I did get under 6:00 pace on all of them so that felt a little bit better.  I'll go for a 5x1km redo soon and won't give up on the third one no matter what.

GoMeb Speed3 Miles: 6.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.430.000.000.000.000.000.005.43

5.43 mi, 54:12, 9:59 avg

Typical Friday morning neighborhood run with Jamie but no Joe was the start of the day.  Pretty good run, no soreness or major sluggishness.  Pace was slow due to being conversational.  It was a good cut back from yesterday's harder running.

After the run, did just one set of push-ups, then a lot of little sets of pull-ups, 4 reps by 10 sets (40 total).  Some of the sets I switched my palms but most of them were palms forward.

In the afternoon at work I wanted to see how fast I could walk a mile which I did in 14:06.  I might practice this some more as it could come in handy during an ultra to have better and more efficient walking form so the walk breaks don't cut into the average pace as much.

Brooks Launch(lobster) Miles: 5.43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.022.000.000.000.000.000.0015.02

15.02 mi, 2:13:59, 8:55 avg

Left from my house about 6:10, ran the long way to the back gate, past it, and then back to get in an initial 1.7 miles before meeting up with Joe and Jamie.  We then headed out to 54 and up Starkey Blvd towards Alico Pass.  We ran into Craig returning from his run and ran back to his house and then stopped there to refill water bottles.  I was feeling pretty good and decided I didn't want this to be a sluggish pace run.  Jamie was one week from her marathon and needed something a little faster  pace.  My warm up miles (first 1.7) were a little bit slow but made sure not to let it dip too low when running with Joe and Jamie.

On the return trip I had us line up for "Indian runs" just to break up the monotony, did 3 of them.  Joe and Jamie grumbled a bit but they are always good about playing along.  (Note: I've been researching to see if there is a better name for Indian run but I haven't found anything as universally known to describe this).

After dropping off Joe and Jamie I ran back to my house, then did out and back to the gate and out and back to the end of Eveningwood to hit 15 miles, last two miles at 7:45 average pace.

Then, after the run drove up to Hudson to pick up Aubrey's unicorn shirt for her party later.  I drove by Serenova Tract entrance and saw a bunch of protesters along the road with signs to "Save Serenova".  Apparently there is a road extension which has been approved and funded by the state/county that will run right through the preserve.  Some of it will be elevated to lessen impact.  Serenova is the large tract of preserve land that joins next to Starkey Park.  It's where I've done some long runs when I'm going "extra long" like 30 or 35 miles.

Next, on to Berkely Prep High School for the track meet.  Andy was also there to watch (and drive Tom there and back).  Hung out and watched some of the events until Tom was up.   Even though he had just PR'd on Wednesday in the 1600 and 800 I was hoping he could do it again.  That sub-5:00 barrier was just waiting to be broken.  For today's meet he made it into the "seeded" group so he would definitely be running with some faster runners.  There were some pretty fast runners in the non-seeded heats but definitely more in the seeded ones.  He ran pretty even with usual pattern of faster first lap, 2 and 3 a little slower, then a faster 4th lap, similar to Wednesday, but today they were all a little faster, bringing him from 5:05 on Wednesday to a new PR today of 4:58.  Splits were: 1:12, 1:15, 1:16, 1:14   Very exciting to watch!  Proud of Tom and his hard work.  

There was a long time before the 800 races.  He also PR'd in that race, down to 2:16

It was great hanging out with Andy and also saw several other friends from Striders and other parents of track runners.

Ended up being an hour late for Aubrey's party but she wore the shirt for pictures.  It was at a place where they showed you how to paint something, she had picked out unicorns.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.710.000.000.000.000.000.001.71

1.71 mi, 16:37, 9:41 avg

I did not get to run until 10:00pm.  Jessica and the kids were at the house and it was Jacob's birthday so I was going to run after breakfast and after they were off to school but I ended up driving Jacob.  After work went out to Japanese steak restaurant then went back home.  First, walked Stella around the neighborhood loop for 1.7 miles, then ran the same route.

Brooks Launch(lobster) Miles: 1.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.251.000.000.000.000.000.004.25

4.25 mi, 38:00, 8:56 avg

Short out and back run on Starkey Blvd starting from Longleaf.  I picked it up the last mile for 7:17 pace.  Shorter run but pretty good overall.

I am filling this in almost two weeks late so don't remember much about it.

Brooks Launch(lobster) Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.710.000.000.000.000.000.005.71

5.71 mi, 56:32, 9:54 avg

Ran with Jamie in the neighborhood, 6:45ish start time.  I was dreading the dental appointment later in the morning for a crown and one filling which turned out to not be too bad.  The run took my mind off of things.

Brooks Launch(lobster) Miles: 5.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.740.000.000.000.000.000.002.74

2.74 mi

Short mileage actually done in two parts.  Part one was done at Jessica's house, waiting for her to get back while she dropped off Jacob early.  Then I headed home and took Stella for a quick run just over 1 mile.

Later in the day I also did a fast 1 mile walk in 14:14 which I don't have counted in today's mileage.  

Brooks Launch(lobster) Miles: 2.74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.460.000.000.000.000.000.006.46

6.46 mi, 55:41, 8:37 avg

Ran from my house out to the new park and then did 3 laps around the lake.  I stopped after the first lap and took a honey stinger gel, then did two more laps without stopping between them and running each one faster than the one before without looking at my pace while I was running.  Pretty nice coolish morning.  This week had some shorter and more sporadic runs (i.e. less consistent) but I think that's ok to help stay out of a rut.

Post run: push-ups 3x25, pull-ups 3x8

In the afternoon saw Tom run at track meet which was mainly relay events including relay medelys (there was also an open 1600m but it was mainly relays).  Tom ran in the 4x1600 relay, going first with a time of 5:02 (1:13, 1:16, 1:16, 1:15) he ended up being the fastest on his team.   Next he did the distance medley relay, first runner, doing the 1200m (automatic PR!) - 3:40 (1:07, 1:17, 1:15) for that one.  Always great to see him do so well.

GoMeb Razor Miles: 6.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.160.000.000.000.000.000.003.16

3.16 mi, 26:46, 8:28 avg

Shorter run, shakeout for tomorrow's 33 1/3 mile race.  After the run, drove out to Orlando to watch Aubrey in her first cheer competition, then visited Jessica's high school friend that lives nearby.  Watched a frisbee dog show then I got on the road, back home by 10:15, ate some dinner, went to sleep and would wake up at 4:15 am.

Brooks Launch(lobster) Miles: 3.16
Race: Long Play Ultra 33 1/3 Miles (33.333 Miles) 06:21:40, Place overall: 20, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
33.330.000.000.000.000.000.0033.33

32.94 mi, 6:21:40, 11:35 avg

Chilly 36 degrees at the start.

With not very many long runs or many trail runs and only about 4 hours of sleep the night before, I embarked on my first ultra since this race last year (where I was feeling much more confident despite not having done many long runs before that, but was running faster and had done a few good half marathons).

First couple of miles were slow 11:30 and 11:09, then slightly faster, followed by mile 4 in 14:17 because I walked part of it while talking on the phone to Cynthia (she was going to try and meet me about mile 16 but the course had been changed this year and it was iffy if we could figure out a good spot to meet so she called it off, rightly so and went back to sleep instead of driving out).  I think there was an aid station in this mile (I stopped and asked for some TP "just in case" as I was feeling like I might not make it to Tucker Hill where there would be restrooms.

But, I did make it ok, with next few miles being uneventful.  After the bathroom break, slowly descended down the back side of Tucker Hill and at some point tripped and fell, nothing broken or even bruised (almost jabbed myself with the key fob in my pocket but didn't) - still, a humbling experience.   As I collected myself, a few more people passed me and I was pretty far back in the pack at this point.

Got going again and had some better miles, some even in the 9:00's.

Dropped off my long sleeve shirt and hat at the mile 16ish aid station as I was no longer cold.

Overall, miles 16-23 were pretty pleasant, more 9:00's and 10:00's, however mile 23 was 11:51, and then things started getting slower.

When splitting off from the usual Croom "C" loop trail to head to Silver Lake we don't take the trail with the sign that says Silver Lake, but instead we are sent on a trail running along the river.  But this year, we were routed on the trail to Silver Lake which is part of the "Florida Trail" - a hiking trail that I think covers the entire state.  On the way back, in the middle of the Florida Trail was a cactus that I almost tripped over.  I was not expecting to see one but there are some native Cacti species in Florida (varieties of prickly pear).  And in my slightly delirious mind all I could think of was telling people that I had almost tripped over a "Cacti" despite the fact that it should be cactus since there was only one, but I just really wanted to say "I almost tripped over a cacti".

The next aid station was at mile 23.  There is usually one at mile 26, where I would take my "Second Surge" gel and then feel pretty good for the last 7 miles.  But, I didn't get to the feel good for the last 7 miles feeling that I love about this race.

Miles 23-26 were a little rough.  At mile 27 I felt like walking and was already over 5 hours into the race (about 5:13 when I glance at my watch), but I thought that if I walked the whole remainder it would take me two more hours and no way was I going to make this a 7+ hour race, so decided to just do the best I could.  Things did get a little bit better and I finished the last mile with a 9:13 pace.

I was 59 minutes off of my PR for this race, but it was quite a leap up from the one 20 mile run I had done and gave me enough confidence to sign up for the Croom Fools run (50 miles) on 3/31

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.510.000.000.000.000.000.001.51

1.51 mi, 15:46, 10:25 avg

Still feeling a bit slow and not fully recovered from Sunday's race.  Thought I'd try just a little running to get things moving again.  Just up and down the street in front of my house, some of it with Stella.

GoMeb Razor Miles: 1.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.150.000.000.000.000.000.001.15

1.15 mi, 12:04 , 10:30 avg

Better than nothing run at the treadmill in hotel in Marietta GA while here for work.  Felt a little better running than I did on Tuesday.  I didn't run yesterday due to the early flight and it was probably a good idea since I was still walking funny enough for people to notice.

Brooks Pure Flow Miles: 1.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.110.000.000.000.000.000.008.11

8.11 mi, 1:14:56, 9:15 avg

First full run since Sunday's race, between purposeful time off and travel and life, felt good to get some miles in.  Ran with Joe, Jamie, and Renee.  Ran up to Diane's house.  Saw Melanie and Craig as well as Diane. Left together from her house and then Jamie and I turned left back at Starkey Blvd while the others headed into the park.  It was a nice chilly in low 50's.  Glad to get the run done early and now off to go see Tom run in the meet at Clearwater H.S.

Watched the track meet, Tom ran 11:09 in the 3200m and then 5:02 in the 1600m.  These were solid runs, but I know he was hoping for some new PRs but was off a couple of seconds in 3200 and 4 seconds in the 1600.  The improvement graph has dips even on the way up.  It's fun to see him get PRs but even more inspiring to see him go out and try again after not getting the time he had trained for.  Just keep going.

 

GoMeb Razor Miles: 8.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.220.000.000.000.000.000.002.22

2.22 mi, 20:32, 9:15 avg

When I first thought about running it was still raining out, cleared up eventually so headed outside.  Ran to the gate and back and did a few random intervals up and down the street with the last one 0.25 miles, running at a 6:43 pace.

After the run, push-ups: 25, 25, 30 and pull-ups: 10, 10, 15

Brooks Pure Flow Miles: 2.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.110.001.000.000.000.000.006.11

6.11 mi, 53:15, 8:43 avg

Ran at Longleaf from the church, out and back on Starkey Blvd bike path.  It was chilly, high 40's.  No drinks needed.  First mile about 10:30, felt like I'd never run faster again.  Last mile 6:50, felt great to get moving again.  However, that 6:50 felt like what a 6:10 should have felt like.  I'll have to try and run one to find out.

Brooks Pure Flow Miles: 6.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.293.000.000.000.000.000.0010.29

10.29 mi, 1:28:15, 8:34 avg

I set out from my house thinking that this would be a long and very slow run, which was true for the first mile and part of the way into the second mile.  I carried a 10 oz bottle with me and one gel which I took at the little church and dropped off my bottle.  I was listening to music but it was turned down pretty low and in the background, it was some sort of meditation music which I guess helped.  Pace picked up and stayed pretty steady with the last 3 miles averaging a 7:40 pace.

This run felt what I think running should feel like (at least as far as training runs go).

GoMeb Razor Miles: 10.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.180.000.000.000.000.000.008.18

8.18 mi, 1:10:44, 8:39 avg

Earlier in the week my plan was to get two days in a row of 10 plus miles, but I was running too late on time and decided to cut back the mileage.  I still wanted to make it challenging so I settled on 8 miles by running to the end of Trinity Blvd which always seems much longer than it is and includes a little over 4 miles run on the grassy shoulder so it's a little bit trail like.  I wasn't aiming to run fast and would have been happy somewhere in the 9:15-9:30 range.  But, my first mile wasn't as slow as they are are sometimes and some of the grassy miles were faster than expected, so instead of 9:15-9:30 avg it was 8:39 - only slighter slower than yesterday's average.  So, despite not doing 10 miles I felt good about the long stretch of the same road.

In the evening, went to see Thomas run at the track meet, hosted at Mitchell HS.  My parents also came as well as Jenny and Andy.  He ran the the 1600m and 3200m.  Previously, for his old 3200m it was his only event for that meet but tonight he would be doing both.  He had not broken 5:00 since his first time but was coming in close.  But, tonight he nailed it with a time about the same as his PR but 0.08 seconds faster.  This time he had a really good 3rd lap compared to his other 1600s, still had a good 4th lap but not faster than the 3rd lap - he usually gets back at least a second or two faster in the 4th lap compared to the 3rd lap. 

Then, in the 3200m he ran 11:07 - nearly tied with his 3200m, but this time on 1600m race legs - also scored some points for the team with 6th overall.

I was glad my parents had a chance to see him race tonight. 

Brooks Launch(lobster) Miles: 8.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.430.000.000.000.000.000.005.43

5.43 mi, 55:44, 10:15 avg

Easy paced run with Joe and Jamie.  Intentionally wanted to cut back on distance and speed compared to the last two days in order to get ready for longer run tomorrow.  Usual neighborhood and along Fox Hollow run.

GoMeb Razor Miles: 5.43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
23.010.000.000.000.000.000.0023.01

23.01 mi, 3:39:33, 9:33 avg

I woke up at 2:00 dealing with repercussions from the chilli-mac I had for lunch and feared it was something even worse.  Dogs woke me up two hours later.  I got back to sleep for a little bit and then figured I'd still give the run a try, wanted to run 22 with some of it on trails.  I met up with Joe, Jamie, and Daisy at Longleaf.  We ran up Starkey Blvd to the entrance of Starkey Park where the others turned around and I continued on.

Stopped at the shelter where the Striders had set up and had two doughnut holes and half a cup of coffee, then headed onto the off road trails.  Ran near the horse corral and then out on the orange trail to where it branched slightly left and then out to the power line road.   Turned onto the bike path and ran about 1/4 mile to the water cooler to top off my bottle.  It was still kind of chilly out, glad I wore my hat but it was starting to feel comfortable.  Ran back to the power line road and turned north and headed up that was for a few miles until almost 12 miles total since I left (knowing I'd head back a slightly different way, I wanted to go past exactly 11 miles).  Part of the raod starts with baseball sized rocks, so I had to pretty much walk over that section but it was only a few hundred feet long.  

The rest of the road was nice, saw some dear crossing the path and a few Sandhill cranes flying overhead making their squawking noise (I tried to get some video of them but was too slow).

Took the detour back to the water cooler on the way back (soon had to take off my hat with the sun out), then continued south on the power line trail back to the orange trail.  Trail miles on the way back were about a minute/mile faster than on the way in.

Finally, back to Starkey Blvd and I thought it would feel like it would take forever but it wasn't so bad.  I picked up a little more speed and chugged along, finishing up the last mile at 8:15.

So, hopefully the Croom Fools Run will be not so bad now that I've gotten some distance and a little bit of off road, but will see what happens.

Brooks Launch(lobster) Miles: 23.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.820.000.000.600.000.000.003.42

3.42 mi, 31:21, 9:11 avg

Easy running, warm-up near my house, then out and back to the gate, followed by strides workout 10x25 seconds with 50 second jogs in between.  First two, I could not get out of the 6:00's, but then was under 6:00 for 7 out of the 8 remaining ones.  These short workouts have been helping me to avoid  dead legs and I usually can comfortably run at a faster pace the next day, so I think it helps me stay out of a pace rut without being too harsh.

GoMeb Speed3 Miles: 3.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.052.001.000.000.000.000.006.05

6.05 mi, 49:06, 8:07 avg

Ran up and down the Starkey Blvd bike path.  9:35 first mile - better than many of my slow first miles, felt pretty good.  5th mile was 6:33 - it felt extremely difficult, but it was the same difficulty as the 6:50 mile I did last week.  Maybe getting a little speed back.  Trying to get back to where I can string together 3.1 6:25 or faster miles to get back to sub 20:00 5k's

It's hard going back up but worth it to try.

GoMeb Razor Miles: 6.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.004.640.000.000.000.000.0010.64

10.64 mi, 1:29:12, 8:23 avg

So, today was a pretty good run, one of the better ones I've had in a while, maybe I'm making some forward progress.  Ran on Starkey Blvd bike trail after starting from my house and running on SR54 to Starkey Blvd and then back home the same way.  First mile was 10:22, last 4.6 miles ranged from 7:50 down to 7:22.

GoMeb Razor Miles: 10.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.160.000.000.000.000.000.009.16

9.16 mi, 1:20:35, 8:48 avg

Sort of a repeat of last week, where after doing 10 miles (at a slighter faster average) on all pavement, I ran down Trinity Blvd again with a little bit over 4 miles on the grassy shoulder.  This time I also went a little bit further, turning left onto East Lake and running to near the entrance of Crescent Oaks.  It felt long again, but the pre-run dread of running the length of Trinity Blvd was gone this time, it was just something I was going to do.  Weather was good again, it's been pretty much perfect running weather lately.  I was chilly at the start but had to take off my hat after the turn around because I was getting hot.

After work saw Jacob run his his second middle school track meet (I missed his first one), he did well running the 800m in 2:36 (1 second slower than his PR), he led for the first lap but got passed by two kids coming into the last turn of the second lap, splits were 1:16.5 and 1:19.5 so not a huge slow down for the second lap.

Brooks Launch(lobster) Miles: 9.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.600.000.000.000.000.000.005.60

5.6 mi, 55:06, 9:50 avg

Ran with just Jamie at 7:30 in the neighborhood (Joe said he was running at 6:30 doing intervals but he ended up starting at 8:30).

Pretty good run overall, taking it easy on the pace.

GoMeb Razor Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.750.000.000.000.000.000.0015.75

15.75 mi, 2:23:01, 9:05 avg

Ran on Suncoast trail, starting from the trailhead near SR50 with Joe and Jamie.  We dropped off a cooler about 2.5 miles from the start since there are no water stops on the trail.  Nice morning, with a chilly low 40's to start but warmed up a little when the sun came up.  Joe had 20 miles to do, I was good with 15-16 and Jamie was good with whatever.

We grabbed a drink at the 2.5 mile cooler we left and Joe grabbed his big gatorade that he carried most of the way out.   I was feeling sluggish for the first few miles but felt better as the miles went on.  

At the top of the 6 mile hill, I did one extra repeat while Jamie waited and Joe was also doing some extra. We continued on almost to 8 miles then turned back.  In the 9:00's on the way out and mid 8:00's on way back.

I really enjoy these hills and the variety from the usual flatness is a good change.

Unfortunately, someone stole our cooler.  It was not visible except to someone who actually stopped there.  Fortunately, since it was cool out, no one was dying of thirst and it was only 2.5 miles back, but still felt bad for Jamie that her cooler had been swiped.

Joe ran some more extra (in addition to his extra back and forth while we were running) to get to 20 miles.

Brooks Launch(lobster) Miles: 15.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.150.000.000.000.000.000.003.15

3.15 mi, 27:41, 8:46

I ran with Jacob from my house, just past the "zero energy" house and then back.  This is my first time running Sunday in a while (not counting races).  I was feeling a little stiff from yesterday's run so I warned Jacob I might be really slow until getting warmed up, but I wasn't any slower than usual and we picked it up a little bit each mile.  First run with Jacob.

GoMeb Razor Miles: 3.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.263.001.000.000.000.000.006.26

6.26 mi, 50:31, 8:04 avg

Started from the little church near Longleaf and did out and back on the Starkey Blvd bike trail.  Once again I ended with a fast mile, it felt like maximum effort (similar to last 2 weeks where I did 6:50 and 6:33) - today I did 6:42.  It probably wasn't quite maximum effort but it did feel pretty hard.

In the evening watched Thomas run the 3200m at track meet hosted by Anclote HS.  He acheived a new PR with official time of 11:01.37 (I timed 11:00.92 on my iPhone stopwatch, pretty close to official time and about what I'm usually off by).  Improved a little on all of his laps, with laps 5,6,and 7 a little slower than goal and coming back in lap 8.  He ran with Jarod who also ran a similar pattern of staying behind Tom for at least the first half or more, and then sometime in 7th or 8th lap pulling ahead.  This time Tom stayed with him most of the time and kept on closing the gap until Jarod finally pulled ahead in second half of the last lap and finished with 10:55.  Tom says he's going to work on doing more tempo runs for improvement in lactate threshold - seems like a good strategy.

Tom was one of the few (maybe only) runner from Mitchell boys team to PR today.

Quote from Jenny to Tom (originally Tim Notke) "Hard work beats talent when talent doesn't work hard"

Wanted to congratulate him after the race but left so I wouldn't be in his face.

GoMeb Razor Miles: 6.26
Comments
From jtshad on Fri, Mar 30, 2018 at 14:14:16 from 141.221.191.225

Congrats to Thomas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.106.640.000.000.000.000.008.74

8.74 mi, 1:09:02, 7:54 avg

Ran from my house to Starkey Blvd and ran to just past the bridge and then returned back.  First two-ish miles were at an easy pace and then I started picking it up in the third mile.  At the end of my run my garmin told me it was a new 10K PR for me (new garmin specific PR 45:23).  That was surprising but not too surprising because I have not done any longer tempo runs or 10k races.  I did run faster for the second half of a 12 mile run two weeks before NYC marathon where I averaged 7:09 pace - but that was with the Garmin 310.  Anyway, it was a nice reminder of where I need to get back to and that I'm slowly improving.  

 

GoMeb Razor Miles: 8.74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.200.000.000.000.000.000.003.20

3.2 mi, 26:00, 8:07 avg

After yesterday's slightly faster than average run, my left knee felt a bit off even just walking around (a bit worrisome only a couple days before wanting to run a 50 mile trail race).  So, I went to the Y for my favorite knee fixing exercises.  Did 10 minutes on the stationery bike followed by 3 sets of 10 reps of leg extensions.

Next, got onto the treadmill with an easy start and gradually increasing speeds (some of it at 6:50-7:10 range but only short amounts).

Fingers crossed that there isn't anything wrong with my left knee that the right workout can't help fix.

Brooks Pure Flow Miles: 3.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.530.000.000.000.000.000.005.53

5.53 mi, 55:46, 10:05 avg

Ran with Jamie in the neighborhood, 6:30ish start time.  Usual t-shaped route over near the golf course from one end of Robert Trent Jones Blvd to the other end.   Details include actually touching the Heritage Springs gate at one end and a brief stop at the far end at the corner of RTJ Blvd and Trinity Blvd.

GoMeb Razor Miles: 5.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.110.000.000.000.000.000.001.11

1.11 mi, 12:37, 11:21 avg

Legs still stiff from Saturday's race (they were pretty good on Sunday but on Monday the delayed soreness set in).

First half of the run was a struggle but it was easy on the way back (basically ran out to the gate and back).

Overall, this short run seemed to do the trick restarting.

GoMeb Razor Miles: 1.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.230.000.001.000.000.000.004.23

4.23 mi, 37:30, 8:51 avg

Ran on Starkey Blvd bike path starting from the little Longleaf church.  Although yesterday's run made me feel like I could run again, the first mile this morning felt otherwise but then I was ok.

I've been trying out one fast mile each week, thought about skipping it but wanted to get it down.  So, once the 4th mile started I picked it up to what felt like the 6:30's, glanced down at my watch and saw 6:35 (good!), about 30 seconds later I looked again and saw 6:52 (not so good), I then thought about scrapping it, then argued to just try even if my pace slipped and I could only run 7:20.  So, with that argument out of the way I settled back in and slowly saw the pace drop until I finally finished at 6:24.

I had been worried about getting back to sub-20:00 5k pace without even being able to run a mile at that pace, but now there's one less thing to worry about.  The challenge, the doubt, and overcoming the doubt was what I needed today.

GoMeb Speed3 Miles: 4.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.181.000.000.000.000.000.005.18

5.18 mi, 44:35, 8:37 avg

Out and back from my house, past the golf course and then down Trinity Blvd just past what was supposed to be the water blending facility.  A little bit farther than yesterday's run, faster average pace, but not an all out last mile.  Pretty good run today.

GoMeb Razor Miles: 5.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.540.000.000.000.000.000.005.54

5.54 mi, 56:23, 10:10 avg

Ran with Jamie in the neighborhood, usual t-shaped route.  Slower pace, taking it easy and kept it conversational.  There was an armadillo that would not get out of the way at first, finally did but then ran parallel with us but through the bushes, making a lot of noise, but we finally outran him/her.

GoMeb Razor Miles: 5.54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.010.000.000.000.000.000.0010.01

10.01 mi, 1:33:51, 9:23 avg

Ran with Joe, Jamie, Daisy, Cynthia and Leah at Longleaf, heading north up Starkey Blvd to the entrance of Starkey Park and then back to the start with a pit stop at Diane's house (saw Diane riding her bike with Craig and said hi).  Return trip was with Jamie and Cynthia.

After the run sat down and chatted with Keith at Havana Dreamers.  Hadn't seen him for a while, good to catch up.

In the afternoon, saw Thomas run in the Sunshine Athletic Conference West championship held at Cypress Creek High School.  Mitchell (both boys and girls teams) won their conference.  He ran 5:01.99 in the 1600m and 11:24.40 in the 3200m.  The splits for his 1600 were very even but the time and place was not what he had hoped for.   Scored 3 points for the team on the 1600 and 4 points on the 3200.

Next up is Districts, same location as conference this coming Friday.

Luck is what happens when preparation meets opportunity.

GoMeb Razor Miles: 10.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.140.000.000.800.000.000.002.94

2.94 mi, 25:49, 8:48 avg

Short run day, a little bit of warm up, then out and back to the gate followed by 10x25 second strides with 50 second easy jog between.  I did not get below 6:00 on the first two but the remaining 8 were between 5:13 and 5:54.  One of them did have 4:54 for "best pace".  I don't think I have ever run a 400m at faster than 1:15 (only tried once a long time ago).  Might make me go faster if I try and break my record.   Running these strides usually makes my "easy run" pace a little bit faster the next day.

GoMeb Speed3 Miles: 2.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.001.780.000.000.000.000.005.78

5.78 mi, 46:50, 8:06 avg

For today's run, I ran out to the new park, ran two laps around the lake there and then ran back home.  When I got to the lake I did not look at my pace while running, but decided to run the first lap at about the pace I had just been running, and then beat the pace on the second lap.  After I got home, saw that I ran the first lap at 8:23 pace and the second lap at 7:12.  

Last mile was at 7:25.

GoMeb Razor Miles: 5.78
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.085.001.000.000.000.000.009.08

9.08 mi, 1:14:04, 8:09 avg

Ran from my house to Starkey Blvd, stopping at the little church, then ran out and back just past the bridge a little bit.  When I woke up I didn't think it was going to be this cool and it felt even cooler than I thought it would.   I brought a gel with me and a 10 oz water bottle.  The water bottle had a small leak in it which squirted out a tiny stream of water when I squeezed it, so upon learning this new fact I stopped squeezing the water bottle.  First two miles were slower, then third mile was 8:29, then I got going a little faster with the next 5 going from 7:57 down to 7:21.

I had decided to not do my fast mile on my way down Starkey Blvd.  However, as I approached back to my neighborhood I started going faster and was at about a 7:00 pace.  The gate was closed almost shut so I had to stop and open it, so my pace dropped but there was still time to make it up.  So, I did and finished the last mile 6:43.  But, I wasn't trying to do a fast mile and I didn't have that feeling that I was going all out and taxing myself.  It felt like an old feeling of fitness returning.  I've been running some different things and trying to make each run a little different and throwing in some challenges and it might be working.

GoMeb Razor Miles: 9.08
Comments
From Burt on Sat, Apr 14, 2018 at 10:28:35 from 70.176.85.97

Well, if it isn't Mark. How's it going?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.001.330.000.000.000.000.003.33

3.33 mi, 27:32, 8:16 avg

Short run to get something in and wanted to run it not too slow.  Last mile 7:36 pace, and final 0.33 at 7:04 pace.  Ran from my house to a little bit past the water fountain on the golf course (but I haven't actually gotten to use that fountain in quite some time other than as a landmark to run a 3ish mile run).

GoMeb Razor Miles: 3.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Did not get to run this morning.

In the afternoon, went to watch Thomas run in the divisional championships.  He ran the 1600m and 3200m, running sub-5:00 in the 1600 and was less than 1 second behind one of his teammates he's been trying to catch up to this season.  Glad I was able to make it watch the meet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.006.000.000.000.000.000.006.00

6.0 mi, 46:12, 7:42 avg

Ran on the treadmill at the Palm Harbor Y.  I was surprised to find that their new treadmills are capable of -3 degree decline.  Played around with speed and incline, with a lot of downhill running, then switching to brief uphills.  No splits because it was on the treadmill, but after an easy warmup I kept it faster than 8:00 pace with some sections between 6:45 and 7:15.

Got in a lot of steps helping Jessica to pack up her house, getting ready to move all of it to a new Palm Harbor house closer to her kids schools and without the restrictive HOA  (still has an HOA, just much less restrictive).  I'll keep the Trinity house, but hopefully I can do less back and forth now.

GoMeb Speed3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Did not run today.  Yesterday felt like another marathon of packing, filled a small uhaul with stuff that didn't fit in 3 PODs.  Finally got everything out of the house about 11:00, with the laundry room finished last.  Drove the truck to near my office to park for a few days until closing on the new house.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.330.000.000.000.000.000.001.33

1.33 mi, 13:18, 10:02

Short  "better than nothing" and avoid 0.0 run from my house to just past the gate and then back.

Brooks Pure Flow Miles: 1.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.440.000.000.000.000.000.005.44

5.44 mi, 56:19, 10:21 avg

Easy run in the neighborhood with Jamie, out along the golf course in the t-shaped route.

On the way back we came pretty close to getting run over.  Light was green and we had the crossing sign, light was red for traffic the other way and had been red for a little bit when a guy on his phone while driving blew right through the light.  We glared at him and he sort of shrugged a "sorry not sorry" look at us.

A few days later there would be a fatality on this same stretch of road, not the exact same spot and different circumstances but literally too close to home.

Brooks Pure Flow Miles: 5.44
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.261.000.000.000.000.000.004.26

4.26 mi, 36:05, 8:29 avg

Short solo run in the neighborhood, from my house out to the intersection of RTJ and Little Road.  Last mile was 6:57.  A little bit warmer this morning.

GoMeb Razor Miles: 4.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.803.000.000.000.000.000.005.80

5.8 mi, 48:40, 8:24 avg

Ran from my house out to the new park and did two loops around the lake.  Exercise in pacing with first lap run comfortably and then next ran run faster, but not all out, but with the goal of beating the time for the first lap.  Did paces of 8:31 and 7:30.  Then ran back home (2.26 mi) at an average pace of 7:17.

I had started out the run without wanting to go fast or even feel good, I just felt like plodding along, what a difference the run made, I felt great finishing up.  Glad I had enough get up and go to get out the door.

GoMeb Razor Miles: 5.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.002.500.000.000.000.000.0010.50

10.5 mi, 1:28:23, 8:25 avg

I had wanted to go do Robbie's run but it was a later night than expected (Went to Friday service to see Aubrey get her prayer book, then unloaded and returned the uhaul).  Jacob and Jessica were over.  I did not get out the door until 9:15.   I was hoping I'd have a surprisingly good and better than expected run or a faster run where it wasn't easy but I pushed myself.  Instead, I got this run which was still a pretty good run.

Solo from home, to Starkey Blvd until reaching just over 5 miles then heading back.  Stopped in Longleaf to use the fountain.  When crossing back over Starkey Blvd I used the new pedestrian crosswalk warning lights which no cars seem to care about.  However, one vehicle did finally stop (a Stanley Steamer carpet cleaning van), and all the other vehicles in the other lane did stop.

It was getting a bit warm by the time I got back home.

A bit of a light week for mileage, but better than nothing.

 

 

GoMeb Razor Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.350.000.000.000.000.000.003.35

3.35, 34:39, 10:20 avg

I didn't run in the morning, was determined not to miss my run, and was going to head out anyway to take Stella for a walk, so I turned it into a run.  It was a little bit warm and a little humid but not terrible.  We ran from my house out just past the golf course water fountain.  She was pretty well behaved during the run and after the run, stretched out on the tile panting (after a big drink of water).

Brooks Pure Flow Miles: 3.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.240.000.000.800.000.000.003.04

3.04 mi, 26:03, 8:35 avg

Ran out and back, just past the gate, then did 8x25 second strides with 50 second jogs between, followed by a short cool down.  Was hoping to easily and smoothly do each one faster than 6:00 pace.  I was pretty close but missed the goal on two of them.

It was challenging and fun and went by pretty quickly.  No boring run today.

GoMeb Speed3 Miles: 3.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.400.000.000.000.000.000.005.40

5.4 mi, 54:44, 10:08 avg

Ran with Jamie in the neighborhood - t-shaped route (actually looks more like a "Y" when looking at the map).  Nice 70 degrees at the end, good run, relaxed pace.

GoMeb Razor Miles: 5.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.990.006.240.000.000.000.009.23

AM 1.14 mi, 11:36, 10:13 avg

I had originally intended to run in the morning, then decided a tempo run would work out better in the evening, and then decided to at least do an "insurance" run of something besides 0.0 in case something prevented me from running in the evening.

PM  8.09 mi, 1:02:10, 7:41 avg

Got home from work, fed Stella and let her out then set out on my run while it was still light out.  Ran about a mile warmup, then started tempo run of 10K.  Plan was to set a new "new garmin record", wanted to keep mile splits between 7:00 and 7:15 which I did except for one of the miles at 7:18 and one of them at 6:54.  (7:02, 7:07, 6:54, 7:06, 7:18, 7:12, 0.24@7:14) - 44:22, 7:06 avg

But, it felt way too hard, but that's ok I guess since it let me know where I'm at.  In my mind this should have been not such a hard run that you feel really wiped out at the end and not so hard that you can't speed up a little bit at the end instead of slowing down slightly.

But, I did make my goal of the garmin telling me this was the fastest 10k I've run since I've owned this garmin, I even think I beat the pace from the run two weeks before NYC.

After the run, had a pretty long night ahead getting ready for the weekend trip to Raleigh to visit Jessica's sister and their family.  Flight was earlyish Friday at 8:10am and we had to stop and pick up Jessica's kids along the way

GoMeb Speed3 Miles: 9.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.250.000.000.000.000.000.001.25

1.25 mi, 12:56, 10:19 avg

Short "better than nothing" to break my non-running streak since Thursday, 4 days, yikes!

GoMeb Razor Miles: 1.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.350.000.000.700.000.000.003.05

3.05 mi, 27:52, 9:08 avg

Ran out to the gate and back and then did 10x25 second strides workout, under 6:00 pace for most of them but not all.  Got in a little more mileage and glad I pushed myself a little bit.  

GoMeb Speed3 Miles: 3.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.450.000.000.370.000.000.003.82

3.82 mi, 36:55, 9:40 avg

Ran with Jacob from my house to the c-gate neighborhood in Champion's club.  We ran onto a service road to look for the end of the new Pinellas Trail extension which will soon join up with the Pasco section linking to Starkey Blvd as part of the cross-Florida trail they are working on.  Found the trail, but it is blocked off for now.  New section will be done sometime next year.

As we approached back to the house, I told him to take off and I'd try to catch him.  He got out way ahead.  We ran a few more strides which he wasn't expecting after going "all out" thinking each one was the last one.  Pretty fun run.

GoMeb Razor Miles: 3.82
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.460.000.000.000.000.000.005.46

5.46 mi, 53:14, 9:45 avg

Ran with Joe and Jamie in the neighborhood.  Joe had to turn back early to make it to an appointment on time.  I took Jamie back to show her the new trail.  Part of the barrier had been taken down.  Mostly took it easy, but I did pick it up a little bit on the way back as the pace felt unnecessarily lazy.  Good run overall.

GoMeb Razor Miles: 5.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.007.180.000.000.000.000.0010.18

10.18 mi, 1:22:06, 8:04 avg

Woke up at 2:00, drove back home from PH house so Stella wouldn't be alone all night, went back to sleep but couldn't get out of bed until just before 8:00 (when alarm went off at 6:30 I saw that the weather would stay cool for a while so I opted for sleep).  Ran from my house to Starkey Blvd, then ran up to Alico Pass before turning back.  First three miles were slower (especially the first mile).  Picked up the pace and averaged 7:34 for the last 7 miles.

Today is Sammy's birthday, he's turning 13.  I took Stella over to Jenny's and brought a gift for Sammy.  Stella, NiKYO and Sammy played in the backyard, although it was mainly Stella and NiKYO playing.  Saw Tom and Andy briefly.

Brooks Launch(lobster) Miles: 10.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.100.000.000.000.000.000.003.10

3.1 mi, 27:47, 8:57

Easy  run in the neighborhood, solo, from my house out near the golf course water and then back home.  Warmer out this morning, reminding me not that many cool mornings left.

GoMeb Razor Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.560.000.000.000.000.000.002.56

2.56 mi, 36:00, 14:03 avg

This was either the run that almost wasn't but I started walking and then did some running or the walk that was almost a run, either way it was something.

Stella's first night at the Palm Harbor house.  She was awake a lot and kept on waking me up.  Ended up going down Village Way to Westlake Drive until hitting Nebraska over to 19th Street and then back.  Weather back to cool again which was nice.  Was in much better mood after the run/walk with Stella and so was she, almost forgot I was up most of the night (until later in the day).

GoMeb Razor Miles: 2.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.550.000.000.000.000.000.003.55

3.55 mi, 33:18, 9:23 avg

Better run than yesterday. Ran in Westlake Village.  First 2.75 miles with Stella, but she was getting a little bit tired toward the end running up some of the hills.  Garmin claimed on 77 feet of climbing although it seemed like a lot more, probably because a lot of runs in Florida can be like 10 feet of climbing over a 15 mile run.  It was pretty fun finding some new routes and new hills.  Weather was good also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.591.000.000.000.000.000.004.59

4.59 mi, 39:41, 8:38 avg

Another Westlake Village run - a little bit longer and faster with last mile at 7:45.  Today I managed 132 feet of climbing.  My last Brooksville trip had about 350 feet of climbing over 15.75 miles, so feet per mile this run had more.

Still kind of light on the miles this week but at least it is a little bit different from usual patterns.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.440.000.000.000.000.000.005.44

5.44 mi, 52:43, 9:41 avg

Return to Foxwood.  After what seemed like being away forever (3 nights, lol), back at the old house.  Ran with Joe and Jamie in the neighborhood.  Joe was a surprise as he said he couldn't make it but ended up surprising us but only ran about 3 miles or so before heading back early.  Good, relaxing run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.004.810.000.000.000.000.0011.81

11.81 mi, 1:37:30, 8:15 avg

Solo run from my house to SR54 , up Starkey Blvd, and then into Aristida nbhd turning around at Diane's house.  She had just brought her stuff inside but garage door was open so I went in and said hi and she gave me some gatorade for my bottle.  I didn't start until just before 8:00, but it was still pretty cool out and there was a little bit of very light rain here and there.

The run overall was pretty good, never really got into a very smooth feeling faster pace but wasn't horrible or too hard, just a little more effort than the runs earlier this week.

Also, on my way up I saw Joe and talked to him briefly, and then a little bit later saw Jamie and Renee (they all started about 6:30).   There were a number of people running south down Starkey Blvd that were part of the C2C - new relay from Cocoa Beach FL to Tarpon Springs following the route of the in progress Coast to Coast Florida trail.  I had not heard of this race before , inaugural event, maybe check it out next year.

GoMeb Razor Miles: 11.81
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.640.000.000.000.000.000.002.64

2.64 mi, 25:00, 9:27 avg, elev gain 53 ft

Fairly short, mostly easy paced run in Westlake Village.  Sort of a big rectangle loop with a little rectangle near the house at the end of the run.  Was a pretty decent morning weatherwise.  I was hoping for more climbing on the small rolling hills.  Still working on best routes for most climbing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.140.000.000.000.000.000.005.14

3.8 mi, 34:18, 9:01 avg,  elev gain 82ft

1.34 mi, 10:37, 7:55 avg, elev gain 50 ft

Two part run, around the same time.  First part was a squarish loop venturing a little outside of the neighborhood, south to Nebraska Ave, up Omaha St back to Alderman and then back to the house.  It was pretty good scenery and seemed somewhat rolly but was not as much as I thought it was.

So, I added one more out and back on Lakeview after finishing the first part.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.530.000.000.000.000.000.004.53

3.34 mi, 28:58, 8:40 avg, elev gain 61 ft

Morning run in Westlake Village and a little outside the neighborhood also.  Left the neighborhood, then right on Alderman and then south down Belcher to Nebraska and back up through the southern entrance.

1.19 mi, 12:37, 10:35 avg

I promised Stella I'd take her to hump day hustle near Longleaf on the Starkey Blvd bike path.  Got there a little bit late and I ran in cargo shorts and a tech shirt - almost a come as you are run.  Stella had fun and it wasn't too hot (82 with a little bit of breeze).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.260.000.001.000.000.000.006.26

6.26 mi, 53:20, 8:31 avg

Ran in Foxwood and near Fox Hollow, ran from my house to Trinity Blvd, then went into the c-gate neighborhood to run 4x400m repeats with 400m easy jog between.  I wanted to do at least something and not keep letting speed slip away.  Ran splits of 1:31, 1:33, 1:29, and 1:31

Fairly consistent and maybe slightly better than how I thought they might go.  

GoMeb Razor Miles: 6.26
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.410.000.000.000.000.000.005.41

5.41 mi, 51:03, 9:26 avg

Ran with Joe and Jamie in the neighborhood and up and down by fox hollow.  Cool weather and mostly relaxed pace, nice morning run.  6:30ish start time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.004.120.000.000.000.000.0013.12

13.12 mi,  1:54:34, 8:44 avg

Parked at Diane's house, ran to Alico Pass and intercepted Jamie and Daisy who had started earlier at Longleaf.  Ran back with them to Diane's house, headed back out running toward Longleaf and were joined by Craig and Diane.  In the 9:00's (9:05-9:47 range) for the round trip to Longleaf and back. Picked it up a little for last mile back to Diane's, stopped for drink refill then headed out again with goal of 4 miles at marathon pace (targeting 7:45 pace), it wasn't super hard but it wasn't easy and I had to keep some focus to hold the right pace until the last mile which seemed to finally start to feel easier (ran 7:43, 7:41, 7:31, and 7:24 and then last 0.12 @ 6:44).

It had warmed up by the end but breeze was helping.  A little bit better mileage for the week and a longer run to finish a pretty good week of running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.690.000.000.000.000.000.003.69

1.42 mi, 14:16, 10:03 avg  (with Stella)

2.27 mi, 18:17, 8:03 avg (sans Stella)

First part of the run was with Stella, looping around on Westlake Village roads and through the little park.

Second part of run was without Stella, similar but slightly different route, hitting some of the small hills.  Garmin data only says I did 49 feet of climbing but when I look at the elevation chart and it shows several climbs which add up to more than that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.940.000.000.000.000.000.005.94

5.94 mi, 53:55, 9:04 avg

Went for a less broken up run and ran sort of a trapezoid/rhomboidish loop.  Headed south through Westlake Village and headed west onto Nebraska Ave to Alt 19 and hopped onto the Pinellas trail, turned left onto Crystal Beach Ave and ran to the little beach area that they have and touched the water of the Gulf because I was there.  About 4 miles to get out there.  Took a shorter route home - back on Crystal Beach Ave, north a little on Alt 19 (ran past Gyro King which has a sign for 2for1 Gyros every Wednesday from 3-close), then head east on Klosterman (ran past my old office in the key west style office building where I had my own little porch) until arriving back at Westlake Village and then to the house.

Fun little route.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.080.000.000.000.000.000.006.08

1.83 mi, 17:12, 9:23 avg, 48 feet  with Stella

2.66 mi, 21:28,  8:04 avg, 101 feet  sans Stella

1.59 mi, 17:16,  10:51 avg  with Aubrey (Jacob had Stella)

AM:

Started out running with Stella, doing some random loops in Westlake Village, see seemed to have had enough, so I dropped her off and went back out and ran up and down the hills.

PM:

Took Jacob and Aubrey (and Stella) to "hump day hustle" at Longleaf at the start of the Starkey bike trail.  It was a bit warm still (low 80's).  I started out and was in warm up mode but Aubrey took off with the group so I had to get out of low gear a little bit early to keep up with her.  Apparently Liz was also trying to keep up.  After about a half mile Aubrey started to slow a little.  We took a short walk break and made it to a little past 3/4 mile before turning back.  She finished the mile at 10:12.  We took a couple more walk breaks on the way back but made it ok.  Jacob and Stella did three miles.  Stella was wiped out after the run and drank two bottles of water (although a lot of it ran onto the ground as it was poured into her mouth while she lapped at the bottle).  Two different people took turns watering her.  

We dropped Stella off at the house, gave her dinner, and then met the group at Johnny Brusco's for pizza and watch the Lightning game.  I had to turn down a free beer, sad.  But, other than that it was pretty fun.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.290.000.000.000.000.000.003.29

3.29 mi, 30:32, 9:17 avg

Short, easy run in Westlake Village.  First 1.4 miles with Stella and then ran the rest by myself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.430.000.000.000.000.000.005.43

5.43 mi, 52:04, 9:35 avg

Easy run with Jamie in the neighborhood, 6:30ish start time in the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.030.000.000.000.000.000.0011.03

11.03 mi, 1:47:33, 9:45 avg

Joe, Jamie, and Cynthia drove down to Palm Harbor to run with me in Westlake Village.  Joe brought some fresh baked blueberry muffins for after the run.  At the start of the run it was sprinkling a bit -  rain was on and off lightly for a good part of the run.  Run started with a loop through the little neighborhood park (about 0.6 mile loop), then continued back onto the roads and making our way south (in a sort of zig-zag) until exiting onto Nebraska, then heading through downtown PH to the Pinellas Trail, then north to Crystal Beach Ave.  Cynthia was looking for just 7 miles.  I had wanted to run to Crystal Beach but it would have made the run more like 8 miles, so we turned right instead, making our way back to Alderman Road and then heading back to the north entrance of Westlake Village.

  Cynthia hung out and walked Stella in the park while I took Joe and Jamie for another 4 mile loop, this time turning left on Nebraska, north up Belcher and back to the north entrance.

Hung out for a few more minutes after the run.  It was a pretty fun morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.560.000.000.000.000.000.008.56

8.56 mi, 1:20:27, 9:24 avg

Memorial Day run with the Striders.  Left my house about 6:30 and met Jamie at the gate near Duck Slough, then we ran to Longleaf in time for the group photo.  We had at least 40 people this year.  Ran out and back on Starkey Blvd with Joe, Renee, and Cynthia and other random people from the Striders.  They had all sorts of fun food and drinks and some healthy fruit.  Hung out for just a few minutes before running back home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.520.000.000.610.000.000.003.13

3.13 mi, 27:11, 8:41 avg

Cobbled together about 5k of running.  Started with about 0.5 miles with Stella running up and down the street for a warmup.  Next, ran out and back to the gate for another 1 mile.  Then moved onto 9x25 seconds strides with 50 second jogs.  I was going to just do 5, but added some on and on the last one I promised myself I would not make myself do ten this time - although I should have!  I almost ran all of them under 6:00 pace - somehow on the second one the pace was 6:01.  It's a pretty good improvement from back in December where I could only run one of the ten under 6:00 pace.

GoMeb Speed3 Miles: 3.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.080.000.000.000.000.000.005.08

5.08 mi, 46:26, 9:09 avg, 108 feet

I got pretty wet on this run.  Sure, it felt nice at first, a very light sprinkle you could hardly feel, making the warm humid air more bearable.  I ran a couple loops around the Westlake Village Park and then ran up and over the hill at Woodcutter and Lakeview before heading back on Lakeview, past the house, then turned around and ran up and over the Woodcutter hill until reaching one mile away from the house.  At this point rain had picked up and was now pouring down, ran back toward the house again until getting just over 5 miles for the morning.  Now I was wet, but it was all good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.001.540.000.000.000.000.002.54

2.54 mi, 21:40, 8:32 avg, no climbing

Insurance run.  Wanted to run in the evening if I could get my end of month work done early enough but was not sure if that was going to happen so I went out for a little bit.  Foxwood neighborhood run, first 0.8 miles with Stella, then ran one loop around the neighborhood. First mile average was 10:20.   Then, for a fun run I had the idea to keep running until the average got below 9:00.   I was able to reach that and then kept on going for a little bit after that.  So, next mile was 7:22 but was not looking at pace until I had finished the mile.  Last 0.54 stayed at 7:22, so must have found a groove.  Easy to do I suppose when you know it's just for a little bit.  Just need to extend that out another 24.66 miles or so and I could run another good marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.003.130.000.250.000.000.004.38

4.38 mi, 34:02, 7:46 avg

Broken up run in the neighborhood.  Ran Stella for a little over half a mile, then ran to Joe's house to let his dog out, once I got there I accidentally stopped and saved the run (first part was 1.8 miles at 8:17 avg), then ran back home and up and down the street a little past my house (2.04 miles at 7:25 avg).  After finishing and going back inside I noticed that my total was 3.84 miles, so why not at least get over 4 miles for the morning.  So, I ran out about a 1/4 mile, then came back running fast to run some sub-7:00 which turned into almost sub-6:00 with 1:31 for the return 1/4.

 

GoMeb Razor Miles: 4.38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.030.000.000.000.000.000.0013.03

13.03 mi. 2:00:06, 9:13 avg

Ran with Joe, Jamie, and Renee from Longleaf to Diane's house where we picked up Craig and Diane.  Ran from there to Starkey, stopping at the shelter briefly before turning back.  On the way into the park I talked everyone into an a few sets of an "Indian run" or sometimes called last man sprint or leap frogs.  Everyone complains at first, but then they seem to have fun and some distance paces and the overall pace picks up.  

I was feeling pretty good until about mile 11 when the mugginess of the morning caught up to me, I stopped for a bit, then started again but went slower for mile 12.  Joe and Renee went ahead.  I felt better once we finished mile 12 and got back to the old  pace and even picked it up slightly for mile 13.

Picked up Tom and Andy from Jenny's about 12:00 and took them to lunch at Tarpon Tavern - Andy picked it but it's one of my favorites.  I wanted to live there one time - mile 36 of the 46 mile Pinellas Trail Challenge has an aid station there.  Great to spend time with my two favorite boys.

GoMeb Razor Miles: 13.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.320.000.000.000.004.32

4.32 mi, 38:35, 8:56 avg, 113 feet elev.

Westlake Village run - ran the Village Way loop and then did out and back on Lakeview Drive so I could go up and over the hill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.400.000.000.000.000.000.007.40

7.4 mi, 1:06:58, 9:03 avg, elev gain 163 feet

Zigzagged through Westlake village to hit some of the hills, then exited onto Nebraska Ave, until turning left on Omaha Ave.  I was going to head south for a while until reaching 3.5 miles, but instead when I got to Florida Ave, I looked to the right and had a clear view of the flag pole outside of Pop Stansell Park and could see the water of St Joseph Sound and the Gulf, so headed that way.  Ran out onto the little pier where some guys were fishing and stopped to look out over the water before turning around and heading back the way I came.  It was a bit warm this morning and I did not carry anything to drink nor did I bring any money to stop at a store - I'll have to not do that again.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.190.000.000.000.000.000.006.19

6.19 mi, 56:03, 9:04 avg

Ran in Foxwood neighborhood with Joe and Jamie.  Jamie canceled so it was just Joe and I.  Good run, but it felt very muggy (it rained a little bit later which explained it).  We saw a little alligator past the bridge.  This little guy had been hanging out in an ever shrinking puddle until there was only a little water left by the drain - but now it is filled back up.  We also saw another little gator (this one even smaller) in the pond near the Heritage Springs gate.  As for land animals we saw an armadillo and a rabbit as well as the usual array of squirrels.

On the way back into Foxwood we ran into Jamie who had decided to at least get in a couple of miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.450.000.000.000.000.000.006.45

6.45 mi, 58:36, 9:05 avg, elev gain 60 feet

Did an out and back run from Westlake village from the northern entrance, west on Alderman to where it dead ends, then further west on another street that dead ends but has a little cut through to the Pinellas Trail.  North on the Pinellas trail to Wall Springs park, then did a little loop inside the park with a stop at one of the little wooden piers (pier #2).  Looked into the water and saw a school of fish, mostly mullet but also a few sheepshead.  They looked like they were enjoying the morning.   Ran back out the way I came but headed north on the Pinellas trail just a little bit more, almost to the old railroad tunnel before turning back.

Temperature felt much nice today (75 vs yesterday's 79), and I brought a little hand held bottle.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.110.000.000.000.000.000.004.11

4.11 mi, 37:54, 9:13 avg, elev gain 70 feet

Very unmotivated to start running but decided to at least get some miles, meaning at least 3, which fortunately turned into 3.  Found and took the secret cut through out of the neighborhood which makes running to the Palm Harbor Y only about a mile (otherwise almost 2 miles without the cut through).  Ran along Nebraska, back into Westlake village from the south entrance, looped through the park and then one more loop on Maple Ridge back to the house.

Purposely went a little slower today.  Going to give 5k a try tomorrow morning at RAP River run.

Race: RAP River Run 5k (3.107 Miles) 00:21:18, Place overall: 22, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.340.003.080.000.000.000.006.42

This was my first 5k since December when I did the Say No To Drugs 5k in Clearwater, where I could not get under 22:00.  So, it was good to take a chance and sign up for this race as well as asking if Thomas wanted to run this one as well (we both ran the Turkey Trot, where I ended up having a decent time there "in the 20:00's").

It was lucky that the weather was a little better than usual, relatively "cool" for a June race in Florida and it's a mostly shaded course, pretty flat but a few very small hills which prevent it from being overly flat.  Warmed up by walking from the car to registration, then back to the car, then back to the race area and then did about 0.6 miles easy jogging and a few strides.  I saw lots of people I knew and it was great to be surrounded by so many friends.

The race started like it always does, packed into the starting area, just waiting for the horn to sound.  I was a couple rows back from the very front.  Thomas was farther up with his high school friends.  For the first half mile, the crowd thinned out into a long line with gaps between small groups of runners.  I slowly caught up to (Magic Pants) Robin (wasn't sure if I would - he's been chipping away at his times despite the increasing age (now 68).  His wife Pat has been doing the marketing for this race, now 11 years in a row.

I was feeling better than I had been in a while, holding my pace just under 7:00.  I think the beet juice shot I had done at 6:00 was helping.  

Thomas was nowhere to be seen.  Last year, I was trailing him, slowly caught him and eventually passed him, but not this year, he was way up ahead someplace I was pretty sure.

As I approached mile 2, I was on track for a few seconds over 7:00 pace.  I decided that wasn't going to happen, even if it meant slowing down for mile 3.  Made it under in 6:56, relaxed a little and saw my pace slip.  But the race had other plans.  There were still people ahead of me that I was following and people behind me that I knew would pass me if they could - people I had passed and were hoping to pass me back.

I slowly got back my pace, coming back from a slow down to 7:30ish, to almost breaking 7:00, hitting mile 3 at exactly 7:00.  It was a straight shot to the finish line and I ran the last 0.1 at a 5:40 pace.  A guy who had been wanting to pass me shook my hand after the race congratulating me on how I took off at the end.

My friend Daisy had run the 10K that morning and was cheering on the finishers.  I asked her if she'd seen Thomas.  She had seen him finish and thought she saw about 17:50 on the clock.

His actual time was 17:48 (about a 2 1/2 minute improvement from this race last year and a new PR by about 35 seconds).  The two top finishers were guys in their mid 20's with times of 15:51 and 16:13, followed by another high schooler (not from Mitchell) named John who was a second behind 2nd place guy.  Then there about a 1:30 gap with Tom at the lead of all of the other high schoolers (the next 10 finishers).

So, overall, I could not have been happier with this race.  I feel like I'm ready to race again, I had a lot of fun, and Tom had a big jump in time from his last 5k as well as over his fastest 5k.

 

Finished off the running morning with a lap around my neighborhood so I'd have over 6 miles for the day.

Brooks T7 Miles: 6.42
Comments
From Tom K on Thu, Jun 14, 2018 at 11:53:43 from 47.206.60.114

Wow! What a great race/day! Good to see you getting back to racing!

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

6.25 mi, 55:28, 8:53 avg, elev gain 86 feet

I did not want to run more than a few miles, I did not want to run a new route, I didn't want to leave the neighborhood, I didn't even want to have a run where you're amazed at how much better you feel at the end of the run vs the start of the run because it means you had to make it past the sucky part.

So, despite all of this, I ran a new route, east on Alderman, south on 19, and then east on Nebraska, turned right onto 19th street thinking I could cut through the side streets to get to the Palm Harbor Y, which you can't do, so  I turned around, went back to Nebraska, and then headed up 18th street, and then to Pennsylvania Ave to 16th Street where the Y is located.  There were some new hills to run on, there's even a hill to get to the Y parking lot.  I went inside to use the fountain and take a gel, then headed back out and used the cut through to get back into Westlake Village where I took Village Way back to the house but going the long way.

So, I ran more than a few miles, ran a new route, it felt like an adventure and I was glad that I had one of those runs where you feel a ton better at the end compared to the beginning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.670.000.000.000.000.000.007.67

7.67 mi, 1:13:09, 9:32 avg

Wanted to do a fairly simple route with only an out and back (although did end up with one small loop and a little side trip to Pop Stansell park).

Ran from Westlake village, exited south through the cut through past the Y, continued south until reaching Florida Ave which took me to the Pinellas trail, headed about 1.75 miles south until reaching the closed pedestrian bridge (could have crossed the street at street level but decided that was a good spot to turn around).  Headed back north and took a short detour to Pop Stansell to go look at the water from the dock and then stopped for water refill at the fountain before heading back to Westlake village.  

Felt like the right amount of miles for today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.660.000.000.000.000.000.006.66

AM 5.51 mi, 52:02, 9:27 avg

Ran in Foxwood neighborhood with Jamie.  Usual route from neighborhood out by golf course, Joe wasn't running today.  Temperature a little nicer, 75 degrees.

PM 11:57, 1.15, 10:21 avg

Short version of humpday hustle with the Striders at Longleaf and Stella.  Saw Tom running on the way back as he was heading out.  Ran into Jenny after the run while she was walking Sammy and Nikyo, like a small dog party.

Did not realize it was going to be 6.66 miles until after I finished.

Comments
From Rob Murphy on Mon, Jun 18, 2018 at 21:56:50 from 67.177.28.4

It probably means nothing. Rest easy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.170.000.000.000.000.000.003.17

3.17 mi, 29:52,  9:25 avg, elev gain 50 feet

I thought this would be the first of two runs today, but it turned out it would be the only run, but maybe I needed less mileage today.  Westlake village loop, with an inner loop around the park next to the house.  81 degrees at the finish, not too bad as long as it was shaded.

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

7.33 mi, 1:07:33, 9:13 avg

Stayed at my house, was going to sleep in a little but Jessica had to head back to Palm Harbor so I ran a little longer, solo, as it was too late to bother Joe or Jamie by the time my plans changed.  I wanted to run a little bit on the new section of Pinellas trail that ends at the Pasco county line which will soon have a connector going to Starkey Blvd trail as part of the Florida coast to coast connector trail system, linking existing trails with new gap connectors to traverse from St. Petersburg to Cocoa Beach.  This new section heads south just over 2 miles, then heads west on Keystone Blvd where it links up to the main Pinellas Trail.  It was a very peaceful run (especially since the northern end is officially closed), running next to (fortunately not directly underneath) power lines.  It's mainly open but there's some shade here and there, no water stops.  Saw a deer cross the trail.  It didn't seem to care that there was a 4 foot high fence on either side of the trail area.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.130.000.000.000.000.000.0014.13

14.13 mi, 2:05:00, 8:51 avg, elev gain 85 feet

Ran out and back from Westlake Village to Tarpon Springs just past US 19 by running on Alderman Rd (about mile and a half), and then up the Pinellas Trail.  Temps were reasonable at first but humidity was wearing on me.  Had a 10oz hand held bottle at first with gatorade and then refilled with water at the Tarpon sprayground and Wall Springs Park.  

I decided to run a little faster and was able to get under a 9:00 for the average but it seemed like I should have been able to go faster with the same effort, maybe on a cooler and less humid day.

This run capped off my first 40+ weekly mileage which used to seem like such a standard, even lower bar, but I'm feeling pretty good and staying away from being overtrained.

I would go on to cover some of these miles on the Pinellas Trail while on the father's day bike ride with the boys and lunch at Tarpon Tavern.

GoMeb Razor Miles: 14.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.770.000.000.000.000.000.003.77

3.77 mi, 39:43, 10:32 avg, elev gain 78 feet

Stressful morning, wanted to skip my run but needed at least some to try and clear my head.  One big loop around Westlake neighborhood.  First mile was pretty slow, the rest was not very fast either.  Run helped a bit, they usually do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.100.000.000.000.000.000.0010.10

10.1 mi, 1:31:55, 9:06 avg, elev gain 162 feet

Started out with the idea of doing just a bunch of small loops in Westlake.  After the first small loop, which was made even smaller by needing to stop back at the house for bathroom break, changed the plan and decided on a much bigger loop.  Headed out onto Alderman Rd then headed north up Belcher until reaching Klosterman, then left until reaching the Pinellas trail.  I'd never run very far along Belcher, it wasn't bad, decent sidewalk and not too much traffic.  Ran nearly 4 miles down the trail (with brief stop at Wall Springs for water) until turning onto Florida Ave, and then 16th street and back to Westlake via the cut through.  First 10 mile midweek run since getting the Westlake house.

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

AM: 6.06 mi, 56:33, 9:20 avg

Ran with Joe and Jamie in neighborhood and along the golf course.  We were all dragging a little bit from the humidity.

PM: 1.12 mi, 12:34, 11:14 avg

Ran on the Dunedin causeway with Stella.  I skipped humpday hustle to take Jacob to the causeway where he was meeting up with friends.  It was slow going with Stella because I had to keep stopping to walk when there were other dogs, and then she started to look like she was overheating, so we walked a little bit and didn't go out as far as I had originally planned.  Stopped and got some water for her and then walked some more.  As the sunset it started to feel nice out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.270.000.001.250.000.000.005.52

5.52 mi, 47:02, 8:31 avg, elev gain 133 feet

I noticed yesterday that last month I ran 1.0 mile of V02 max and this month total so far was 0.0, so I decided to make one small step forward and run 1.25 by doing 5x400m.

Warmed up with just under 2 miles easy running, I ran to the high point on Lakeview Dr, then looped around Woodcutter/Sandy Hook.  Cheated just a little bit by starting some of the 400s on a slight downhill.  Although, the fastest repeat had almost equal gain and loss (17 vs 19 feet).  Paces for the repeats were: 5:57, 5:53, 5:59, 5:50, and 5:57

This was more successful than I thought it would be. Kind of wish I had done more.  They were not easy but it was a good hard

Brooks T7 Miles: 5.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.100.000.000.000.000.000.006.10

6.1 mi, 56:16, 9:14 avg

Ran with Joe and Jamie in Foxwood and along golf course.  Was pretty humid this morning, one rest room visit/ac break.

GoMeb Razor Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.360.000.000.000.000.000.0011.36

11.36 mi, 1:45:02, 9:15 avg.

Warm and humid morning, did not help that I started at 8:20.  Did a big loop from my house, past the golf course, continued on to the Y where I refilled water bottle, back to Little Road, then cut behind the hospital and ran along SR54 before crossing, over to Ellington Way, then over to Town Ave to make it to Havana Dreamers in time before the Krispy Kreme fundraiser was finished.  Handed over my sweaty $10 and then delivered the 12 glazed doughnuts to the boys.  Then finally, made it back home completing an 11ish mile loop.  

Next up was a trip to the vet to drop off Stella for boarding.

One more 40+ mile week (these used to be a "low" mileage week).  Run felt pretty good overall especially compared to what I thought it was going to feel like.

GoMeb Razor Miles: 11.36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.120.000.000.000.000.000.003.12

3.12 mi, 38:21, 12:18 avg

Despite the slow speed this was not an easy run.  First day of vacation in Cabo San Lucas at the Pueblo Bonita Sunset Beach Resort.  Resort occupies the side of a hill.  After going to the pool for a bit, decided to run, but didn't feel like changing.  So I ran wearing swim suit and water shoes.  Water shoes actually worked out pretty well, felt like barefoot running except with protection.  

I started out going up a pretty steep hill.  I was at more of a walking pace even though I was running between the incline and running in water shoes.  Ran over toward another section of the resort where there was much construction - so the path I was on would end some times, I'd switch to the road and then back to the path.  Turned back about 1.3 miles into the run and then passsed by where I started from and headed onto the beach.  The sand is pretty course and not packed in tight which made it difficult.  Ran to the resort boundary on the beach then another tenth of a mile to make it 5k.  Just past a rocky point was the small beach area called Pedregal Beach. It felt peaceful there, much quieter.  Looked like it was mainly private homes but there was public access to the beach.  You can't swim in this area (either by the resort or Pedregal Beach) due to very dangerous currents.  Near the resort they have a few lifeguards that make sure you don't get too close.

One year anniversary today.  We would do a photo shoot a little bit later then go out for a nice dinner at the resort's Steak House.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.180.000.000.000.000.000.002.18

2.18 mi, 20:00, 9:10 avg

Resort had a nice fitness center with great view of the water.  Did some random weights, about 10 minutes on the bike, and then 20 minute run on the treadmill.

This would be my second and final run for the week of vacation.  Although, I really did do quite a bit of walking including a lot of steps and hilly paths.

Brooks Pure Flow Miles: 2.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.131.000.000.000.000.000.005.13

5.13 mi, 45:55, 8:57 avg

After last week, where I only ran 5 miles and probably overindulged more than I should have (but I did do a lot of walking and climbing!), today's run was better than expected.  Westlakd village run, down Lakeview Drive to Nebraska Ave for a bit then onto less busy Pennsylvania Ave which has a few small rolling hills.  Then turned around the way I came.  Last mile was 7:46, bringing my overall average just below 9:00.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.490.000.000.000.000.000.006.49

6.49 mi, 58:00, 8:56 avg, elev gain 120 feet

Ran a similar route to yesterday but went out a little bit farther on Pennsylvania until I hit the Pinellas Trail and ran south a little bit.  On the way back took a longer way on Village Way back to Lakeview.  Felt pretty good overall, second good run in a row.

Race: Lutz Independence Run 5k (3.107 Miles) 00:20:41, Place overall: 25, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.240.003.050.000.000.000.005.29

Lutz Independence Day 5K

I'd wanted to do this one for a while and thought it would be a good chance to see if I could improve a little over my last race.  Before the race it almost felt cool, but after warming up realized it was going to be a warm one.

First mile was pretty good, coming in at 6:40 it was nice to not be struggling to stay just under 7:00.

But, the next two miles started to go that way, with second mile at 6:51, but still better than RAP River 5k.  Third mile I felt like I was really slowing down but somehow managed to get a little bit back and then had a pretty good kick.  Managed first in age group and felt like it was a step in the right direction back to sub-20:00

5k's sure are hard.

Fun morning though.

Brooks T7 Miles: 5.29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.050.000.000.000.000.000.006.05

6.05 mi, 56:50, 9:23 avg

Ran in Foxwood with Joe and Jamie, 6:45ish start time.  Usual route from neighborhood and along the golf course.  Pretty nice 75 degree weather.

GoMeb Razor Miles: 6.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.800.000.000.550.000.000.003.35

3.35 mi, 31:02, 9:16 avg, elev gain 79 feet

Shorter run this morning.  First, ran a little over 2 miles easy.  Stopped back at the house before Jessica left for work.  I was going to drop off Aubrey at a friends house on the way to work so didn't want to be far from the house, so ran some 20-25 second strides up and down the street near the house, ran 7 of them, missed sub-6:00 on a couple of them.

Glad I added in some strides, made the run feel a little more productive.

GoMeb Razor Miles: 3.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.150.000.000.000.000.000.0015.15

15.15 mi, 2:22:53, 9:26 avg

Ran from home, kind of a late start at 8:26 by the time I finally started my watch.  Earlier in the morning it had been raining pretty heavily with enough lightning to keep people in bed longer (like myself), although probably would have been safe to start running about 7:15 or so rather than almost 8:30.

Left from my house with a 20oz handheld filled with gatorade, out to SR54 then onto Starkey Blvd.  There was a little bit of coolness left over from the rain which made it feel not so bad at first.   I had a slow first mile (11:02), and then was in the 9:00's for most of the run except for 3 of the miles which were in the 8:50's.  

I'd wanted to get enough miles to make it over 40 miles for the week.  So, I decided I'd run out a little over 7 miles which would take me to the park shelter where if nothing else there is a water faucet with water that is not ice code or delicious but manages to do the job of water.  As I approached the park entrance I saw Craig and Diane heading south (had just seen Tom and Jenny a little bit before that).  They said they'd leave the drinks out for me.  So, I turned around at exactly 7 miles (or pretty close to exactly) without reaching the shelter and the ok water.  Detoured to Diane's house and refilled 20oz with gatorade and drank one bottled water along with a gel.

Started out again, felt ok at first but then started getting tired legs.  Stopped at the bridge to stretch a little bit before continuing on until reaching the Circle K.  I had a soggy $5 bill on me, so went in and bought a polar pop, lots of ice, powerad and mountain dew.  Quite refreshing and did the trick to get me almost home.  A little bit after hitting 15 miles, with still about a half mile to my house, decided to just walk it in.  I'd already done more than the 14 and would have over 40 for the week.  A little walking would not hurt.

Felt kind of wiped out for most of the day.

For dinner, later that night,  had the "di parma" pizza at Fireside Pizza in Palm Harbor (prosciuto and arugula) - no problem finishing it.  Jessica was out with Amy (from Ohio) who was visiting for the weekend and doing their girl's night out, but met up with them after dinner for one drink at Peggy O's.

GoMeb Razor Miles: 15.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.110.000.000.000.000.000.002.11

2.11 mi,  19:04, 9:02 avg

Ran from the house to the gate, past my house again the other way and then back.  The last 0.11 was 6:29 average.

This was basically a "better than nothing" run.  Still felt a little bit beaten up from Saturday but didn't want to skip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.330.000.000.000.000.000.003.33

3.33 mi, 31:52, 9:34 avg

A little more than yesterday, ran from the house to just past the golf course water fountain that I don't use anymore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.030.000.000.000.000.000.007.03

7.03 mi, 1:09:54, 9:57 avg

3rd Foxwood run in a row this week.  This time ran with Jamie (although there was a slight chance of Joe but he would be a no show today - sometimes he sneaks up on us when it looks like he's not going to show up).  Did the usual t-shaped route.  Ran back with Jamie towards her house and kept going on my own the long way around the loop back home to get a little more distance.

Brooks Pure Flow Miles: 7.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.250.000.000.000.000.000.006.25

6.25 mi, 56:51, 9:06 avg, elev gain 115 feet

Out and back run from Lakeview house, through south entrance of Westlake, 18th street, Pennsylvania Ave and over to the Pinellas Trail.  Ran through Pop Stansell Park (but didn't stop at the pier), got a drink of water from the fountain then headed back the way I came.  First mile was 11:18, last full mile 8:01.  

81 degrees at the finish.

Brooks Pure Flow Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.490.000.000.000.000.000.004.49

4.49 mi, 41:18, 9:12 avg

Ran Stella around the block, going slowly at first and then picking up some steam.  Had not run Stella for a while, she really enjoys running and is pretty good on the leash.

Dropped her off at the house, and then ran out and back to the gate but took a detour through the last side street before the gate and then through the parking lot where Brick Oven is and then swinging by the bridge action on the way back.  Finished up with three strides to see what the fastest pace I could hit - 4:42. 

Brooks Pure Flow Miles: 4.49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.270.000.000.000.000.000.0011.27

11.27 mi, 1:47:36, 9:33 avg, elev gain 168 feet

Ran with Joe and Jamie in Palm Harbor.  We stopped by Joe's office on Alt 19, then cut over on Oceanview to the Pinellas Trail and ran north to Klosterman before turning around.  We stopped and said hi to the primates at the primate sanctuary.  Continued on and stopped for bathroom break at Wall Springs Park.  Then Wall Springs Park south with plans on running to Pop Stansell Park but turned a little early onto Pennsylvania Ave, left at the Y and took the cut through back to Westlake.  

Joe stopped at the house and took Stella for a walk while Jamie and I ran about a 2.5 mile loop in Westlake.

There was much stopping and sight seeing but it was kind of warm and humid so not a bad day to take it easy and still get some miles in.

Brooks Launch(lobster) Miles: 11.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.530.000.000.000.000.005.53

5.53 mi, 47:48, 8:38 avg

Ran in Foxwood/Foxhollow area, t-shaped route.  Solo run - had texted Joe and Jamie last night but they could not make it.  I felt better than expected.  The run started out slow, like they've been doing, but first mile was not as slow as usual (10:25 this time), next 4 miles between 8:00 and 8:52, and then homestretch from the gate back to my home at 7:04 pace.  Was not looking at lap pace or instant pace while running but just the overall average.

By the time I finished, was no longer trying to run "easy", but most of the rest of the run felt like I was not pushing it (ok, maybe mile 5 was slightly pushing it).

Temperature was about 79 degrees.

Made it on time to 8:30 dental appointment to get the crown on my dental implant recemented.

Brooks Launch(lobster) Miles: 5.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.191.000.000.000.000.000.006.19

6.19 mi, 53:03, 8:34 avg, elev gain 118 feet

Ran a short loop near my house, and then headed out the south entrance of Westlake Blvd to Nebraska, then cutting over to Penn Ave to get out of the traffic, then through downtown Palm Harbor to Pop Stansell Park (near the water) where I stopped at the fountain before turning around, heading back the way I came except taking the cut through near the Y back into Westlake until returning home.  After I looked at my route on the map and seemed to draw a cartoonish looking dog.

My first mile was not the usual sluggish 10:00-11:00 range but a relatively faster 9:09, followed by next 4 miles in the 8 minute range with last full mile at 7:49 pace.

Not a bad run - felt good, saw the water, and drew a dog

Brooks Launch(lobster) Miles: 6.19
Comments
From jtshad on Thu, Jul 19, 2018 at 12:54:14 from 141.221.191.225

Great nice, nice pace! Hope all is well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.003.370.000.100.000.000.005.47

5.47 mi, 42:20, 7:44 avg, elev gain 101 feet

The goal of today's run was to not have a slow first mile - i.e. not 10 or 11 minute pace or high 9:00's but low 9:00's or faster.

Warmed up a little bit, and started on a very slight downhill, which quickly sloped back up, was in the mid 8:00's until finally finishing first mile in 8:12. 

I was running a loop through Westlake, which has several rolling hills, decided I'd run the loop twice which always feels tough on any course with any kind of hills when you know you have to run them a second time.  But, I managed to slowly get faster each mile and run the second loop faster than the first.

It had been raining earlier that morning which had cooled the temps a little bit, and fortunately enough clouds were still around to keep it from heating up too much.

Overall, the run was much better than expected.  Once the goal of the faster first mile was met, it was easy to stay on pace.  Still followed a similar pattern of getting faster but without a much slower first mile to bring down the average.

The hills and the little bits and pieces of speed work have been helping to keep me out of the usual ruts.

Brooks Launch(lobster) Miles: 5.47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.150.000.000.000.000.000.007.15

7.15 mi, 1:05:28, 9:09 avg

Ran with Joe and Jamie in the neighborhood, usual t-shaped route along Fox Hollow and Champion's Club neighborhoods.  I finished up with loop around Foxwood, taking the long way home.

Packed up and dropped Stella off at the kennel for the long weekend away up to Rochester and Thousand Islands with the boys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.042.000.000.000.000.000.009.04

9.04 mi, 1:19:38, 8:48 avg, elev gain 140 feet

Ran in Webster, NY from my brother's house.  Made my way over to the Hojack Line Trail (rails to trails) - grass gravel and dirt, ranging from double track down to single track.  Ran out to the end of trail where it crosses Lake Road on an old train bridge.  It was a nice 68 degrees at the start and a still not too bad 75 degrees at the finish.  Ended up going a little bit farther than planned, but really wanted to run out to the end of the trail.   So, on the way back I shortened the return trip a little bit.

Had lunch at Nick Tahou's and stopped by the Genessee brewery and had some samples there and enjoyed the view of the falls.  Headed back to Jim's house and headed out a little bit later to visit Seabreeze amusement park to ride the Jack Rabbit and several other rides and finish off the park visit with an overly large orange float.  

Then, back to Jim's house and celebrated his birthday.

 

Comments
From jtshad on Thu, Jul 26, 2018 at 14:40:12 from 141.221.191.225

Sounds like a great day! Enjoy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.001.800.000.000.000.000.0011.80

11.8 mi, 1:39:05, 8:24 avg

Another run in Webster, NY, another cool (compared to Florida) morning with 68 degrees at the start and 72 degrees at the finish.  I also had a fun goal today - run from my brother's house over to my old house where I grew up (parents sold it in 2008 to move to FL).  Took Klem to Holt Road, and then got on the (new for me) 104 bike trail and took that to Gravel Rd to Cherry Hill Lane back to my neighborhood.  I stopped and took a picture of the old house.  The "new" people have a pop up camper parked in the side yard.  We also had one parked there from about 1978 to 2000.  It's almost like it is back.  Knocked on the neighbor from across the street and waited for her to answer.  Her neighbors were out and called out to me a friendly/what-are-you-doing-here "can I help you?".  Told them who I was and where I grew up and they were nice enough to give me a run down on who was still here and who had moved.

Got going again with a loop around the block before heading back the way I came.

After yesterday's run which was a little longer and faster paced, wasn't sure how I'd do but apparently I did ok with a faster overall pace then yesterday and a faster last mile.

Got back to Jim's house, showered and got ready to head up to 1000 Islands.  Brian drove and we stopped at Charlie's for lunch for a Charlieburger (of course!). They had Loganberry juice at the fountain drink station. 

Had a nice drive up, said hi to my parents then I took the boat into town with the boys for dinner and strolling around.  Brian and Andy played chess on the giant chess board near the docks.  Alex Bay is pretty much the same year after year but I miss Van's Marina with their "Sun and Fun Shoppe".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.220.000.000.000.000.000.003.22

3.22 mi, 30:29, 9:28 avg, elev gain 95 feet

Short, easy paced run on Wellesley Island, NY.  Some small, rolling hills on out and back run from my parents cottage to just past the bridge near the golf course.  Nice morning.

After the run we went to the golf course at the state park on the island, finished 7 out of 9 holes (we are all pretty bad except for Brian but it was still fun).  After golf, had ice cream at "The Guzzle" in T.I. Park.  Back at the cottage, did a little bit of kayaking then grilled hot dogs and sausage on the grill (my Dad made salmon for himself, my mom, and Thomas).

Headed back to Webster with Jim and the boys after the late lunch/early dinner.  Ran into some rain but made it back in time for Thomas to get his second run in for the day despite the rain.

The long weekend went by way too fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.650.000.000.000.000.000.006.65

6.65 mi, 1:01:57, 9:19 avg

Back home in Florida.  Ran with Joe (no Jamie today) in the neighborhood.  Back to warm and muggy, but not too terrible 77 degrees.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.002.120.000.000.000.000.007.12

7.12 mi, 1:02:36, 8:48 avg

Ran at Longleaf with the Striders - first time on a Thursday in quite some time.  I had forgotten how dark the bike trail is so didn't bring a headlamp or hand held.  So, first few miles were kind of slow but was able to pick it up once I hit the lighted streets of Aristida.  Approaching the turnaround, I decided to play "beat the 9:00 guy".  Ran by feel and looking at the overall average as it ticked down.

Was nice to visit with some of the Striders - Karen, Tom, Lauren, Clarke, Cindy and some others.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.082.000.000.000.000.000.006.08

6.08 mi, 49:00, 8:03 avg

Ran from home and made my way over to the new, not quite yet opened section of trail.  A bit warmer by the time I started (81 degrees).  Today's challenge, was not starting out slow.  So, warmed up a little and was determined not to do 10:00 or 11:00 for first mile, but able to do 8:36.  Then, after that was on a roll and managed to get a little faster each mile, with last two miles at 7:54 and 7:29.  So, with the not too slow first mile, the average was a little faster than average, although not quite a tempo run.

I was a little afraid my streak of good runs would be over after the trip but the last two days were pretty good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.511.000.000.000.000.000.0013.51

13.51 mi, 1:52:46, 8:21 avg

Pretty good run this morning, despite the later start (about 8:00 am).  Goal on today's run was to not start out slow (somewhere in the 8:00's) and get all the miles in between 8:00 and 9:00.  Almost did it with one mile at 7:45 and one mile at 9:09 when the heat was starting to get to me (but picked it back up for the last 1.51 miles after the 9:09).  Ran from my house, out to 54 to Starkey with a stop at Diane's house (she had just taken down her "lemonade stand" but she still had some cold stuff handy - after I knocked on her door).  Ran to the end of Aristida neighborhood and swung by her house to grab the drinks I left there.  Made one more quick stop at Circle K and got a 32 oz drink of powerade and lots and lots of ice, just what I needed to cool down and make it home the last two miles.

Again, not really a tempo run or even a marathon pace run but just something to get me out of my slow start rut.  Slow start is not always a bad thing but being in a rut is not.

Should probably add some quality runs back in but would be a good idea if I had something on the schedule to train for - that usually helps!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.041.000.000.000.000.000.005.04

5.04 mi, 44:44, 8:52 avg, elev gain 69 feet

Was not expecting much from this run other than to at least get in a few miles.  Ran in Westlake, heading south down Lakeview, right on Westlake Blvd then right on Nebraska, then down 19th Street.  Made it to Palm Harbor MS and thought about taking a lap or two on their track but chickened out due to the "No Trespassing" signs, although the open gate was tempting and I have heard that you can use the track.

Anyway, headed back the way I came, picking it up a little bit each mile but never feeling like I was past the "easy pace" zone - except for the last 0.04 miles sprinting up to the top of the little hill where my house is (6:34 pace).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.371.504.000.000.000.000.008.87

8.87 mi, 1:09:53, 7:53 avg

Finally, a planned tempo run.  The last time I did something close to a tempo run was at the end of April when I was determined to run 10k distance at 7:00-7:10 pace range.  That run was very hard and turned into 2x3mi repeats (big break halfway through).  Today's goal was just 4 miles at 7:20 or faster.  Ran from my house to SR54 to Starkey Blvd.

Started the tempo portion and wanted to quit about a 1/4 way into the first mile, decided that wasn't going to happen.  Soon forgot about how hard it was and kept going until finally finishing the first mile.  Then one more mile out and then turning around.  Picked it up the last mile and made it under 7:00 pace.

Splits: 7:08, 7:04, 7:01, 6:50

Today's weather was a few degrees cooler so it felt pretty tolerable.  I still have a ways to go to get back to where I want to be but it felt like one step in the right direction.

Stopped for my stashed gatorade at the little church, ran a little bit slower for that mile but picked it back up for the last 1.5 miles at about a 7:20 average.

GoMeb Speed3 Miles: 8.87
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.330.000.000.000.000.000.003.33

3.33 mi, 28:53, 8:41 avg

Ran in foxwood this morning from my house and just past the golf course water fountain (classic 3 mile route and a little extra).  I thought it would be a slow run.  My feet were sore from yesterday so I started out easy and wasn't going to go far.  First mile was 10:17 but I got faster for the next two miles (8:24 and 7:54), and then galloped the rest of the way home.

No AC at home last night but yesterday was a little cooler than normal so inside only got to 80.  I opened the windows and turned on the fan, was a little humid but slept pretty good.  I could hear the frogs outside much more than usual.

Wires somehow got cut by the fan, AirHawk showed up the next day to fix it, I said it wasn't an emergency.  Wires got fixed (and shortened and a couple more ties added), now back to normal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.121.500.000.000.000.000.006.62

6.62 mi, 58:16, 8:48 avg, elev gain 81 feet

Missed running on Thursday due to getting into camp super late (about 2:00), and then rain in the morning as well as getting ready to leave for the drive back, but I probably could have at least squeezed in a couple of miles - and gotten some nice hills as well.  Thursday night drive back turned into much later than planned - getting back about 1:00, so ended up taking off Friday morning as well, maybe I needed it.

But, finally, ran on Saturday morning - although a little later (10:15 am start).  Did two loops around Westlake but in the opposite direction of the last time I did two loops.  Run ended up being better than expected and had a nice steady pick up in pace.  Apparently it is 20 feet less climbing when going in the opposite direction, not sure how or maybe I don't really understand the elevation gain statistic.  The route is a pretty steady up and down, but with much of it 10-20 feet I think it gets smoothed out.

When  I finished the two loops, decided that 5.8 miles was kind of lame for a "long run", so went back out and looped around the trail by the little lake for an addional 0.8 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.040.000.000.000.000.000.007.04

7.04 mi, 1:02:38, 8:53 avg

The goal today was to run steady, but relatively easy but not too slow.  First mile 9:16 and last mile 8:34.  Started with loop around the neighborhood and then t-shaped route along the golf course and back.  81 degrees at the end but stayed in the shade as much as I could.

It was a pretty good run.

GoMeb Razor Miles: 7.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.771.201.200.000.000.000.007.17

7.17 mi, 1:03:30, 8:52 avg, elev gain 231 feet

I decided to start a structured marathon training plan after I ran across one from BAA.  It looked interesting with a good variety of workouts and different phases.  It's 20 weeks long but I decided to start in week 3.  Next, I'm going to look for a race around the time that the plan ends (a little bit into December).

The core of today's workout was 6 hill repeats, 300m up at 10k pace, 30 seconds rest, back down the hill at marathon pace, then 1 minute 30 second easy.

I found a hill in the neighorhood that looked like it was long enough, ran to the top then jogged back down to measure about 300m (0.19 miles as an approximation).  Also, picked a hill that was shaded.

I started the first one and didn't seem to be going fast enough but was soon on pace.  Goal pace was 6:48. 

Paces for the uphill repeats: 6:26, 6:25, 6:29, 6:29, 6:21, 6:12

Overall it was pretty fun and made the miles go by quickly.

Did 2 more "easy" miles for a cool down.

 

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

6.07 mi, 52:05, 8:35 avg, elev gain 107 feet

Day 2 of following the new schedule.  Easy run with planned range of 8:33-9:10 and secondary goal of not starting out too slow and not having to run too fast to get the desired average.  First mile 8:45, last and fastest mile 8:21.  Ran south down Lakeview to Westlak Blvd, onto Nebraska and then zig-zagged way until heading south for a little bit on the Pinellas Trail.  Took a slightly less zig-zaggy route on the way back.  I ended up at the faster end of the easy run range.  Miles 3 and 5 I held back a little bit on purpose.  Warm 81 degrees run but not bad as most of the route was shaded.  No real stops on today's run, carried a little 10oz handheld bottle with gatorade.

PM: 1.16 mi, 13:58, 12:01 avg

Took Stella to "hump day hustle run" at Longleaf.  I was not wearing running clothes so we just sort of jogged.  Got pretty sweaty but Stella didn't seem to mind.

Brooks Launch(lobster) Miles: 6.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.170.004.000.000.000.000.008.17

8.17 mi, 1:07:28, 8:15 avg, elev gain 49 feet

Yesterday was a scheduled day off.  I was not able to run this morning but it always feels tempting to just skip the run in the evening, but I wasn't going to even though it had been kind of a rough day and it was still 86 degrees and typical Florida August humidity, but it was getting later and it at least seemed cooler.

Scheduled run was 2 easy, 2x2 miles at half marathon pace (7:08), 3 minute jog between and then 2 miles easy to get back home.  It was about 2 miles to the Pinellas trail and looked like there was a good two mile stretch at least before crossing any major roads.  First mile was better than expected and finished it in 6:54.  Next mile was 7:03, but just after I finished was realizing how much the heat had taken out of me.  But, just two more miles and then an easy jog home.  

Second repeat did not start out well, I really didn't think I'd be able to finish it.  I stopped, mentally regrouped and then got going again and decided to just try my best.  Made the next mile in 7:16, not too far off and then slowly got a little bit faster as a chipped away at the last mile and finished it in 7:05.

1. 6:54, 7:03

2. 7:16, 7:05

Run back home was good and saw a nice sunset when I stopped to scratch a bug bite.

Brooks Launch(lobster) Miles: 8.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.090.000.000.000.000.000.006.09

6.09 mi, 52:21, 8:36 avg

Monday was a good run, Tuesday felt great, Wednesday seemed to just flow right, Thursday was an off day, but Friday was a little bit tough and I was worried that Saturday, although scheduled to be easy would feel slow and clunky and not easy at all.  Started later in the morning but had good cloud cover and a little bit of light rain at the end.  Run seemed to play out like Wednesday's run, not too slow of a start and kept a good mostly easy feeling about the run.  First mile was 9:02, last mile was 8:25.

GoMeb Razor Miles: 6.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.940.001.520.000.000.000.0011.46

11.46 mi, 1:41:15, 8:50 avg

Today's run was 60 minutes easy, followed by 10x(1min 5k/1min MP), then 20 minutes easy.  At first it didn't sound bad but then I realized it might be kind of rough.  84 degreees, some clouds and fairly shaded course mostly in Westlake Village.  First part easy felt a little harder and that was even with backing off the pace to adjust for heat index.

After the easy part, topped off my handheld, took a gel, then got started.  Speed portion did not go great, not a total disaster in that I did all 10 repeats, but fell way short of mainining "marathon pace" for the minutes between 5k pace.   I did what I could.  5k pace portions were not quite what I hoped for.  But the main thing was I did not give up.

Last 20 minutes of "easy pace" after the intervals felt better and was a little faster than the first 60 minutes of easy pace.

It definitely feels like I'm out of my rut.

Brooks Launch(lobster) Miles: 11.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.410.003.300.620.000.000.009.33

9.33 mi, 1:21:11, 8:42 avg, elev gain 172 feet

Yesterday was rest day, which I needed, today was back to hitting it pretty hard.  2 easy, 5x1km @ 10K pace, then 5x200m @5k pace.  

It was already fairly warm even though it was just getting light, but it at least felt a little bit cool.  Shortly into the warmup I soon realized the cool feeling was deceptive.  The repeats didn't seem like they would be too bad, and looking over the numbers I was just a little bit slow on tow of the first three (goal pace was 6:48), but I felt like it wasn't going well, wanted to quit, but then ending up doing the last two a little bit too fast.  Other small snafu was that I could not figure out how to get my garmin laps set up for 1km, so had to settle for 0.65 miles, no biggie.

Paces: 6:52, 6:54, 6:48, 6:23, 6:23

200's were a little bit faster then goal pace but felt great.  When I finished the last 1k repeat, I was in no mood to crank out the 200's, but fortunately, they were on the schedule so I did themm and glad I stuck it out.

The run was a little hillier than I would have liked but I wanted to stay in Westlake so I'd be near the nice water fountain outside the pool with the very cold water.

And in very sad news, I actually kicked a squirrel this morning.  Of course by accident, but still.  They usually do that indecisive move of running one way or the other really fast until finally getting out of the way.  Well, this poor little squirrel was not quite as fast and was taking a more casual approach assuming I'd go around him/her and I assumed we'd miss each other.  But we didn't, my foot made contact with the squirrel, putting the little creature slightly airborne but not too high, before landing and running away.

 

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

6.07 mi, 57:14, 9:26 avg

Ran with Joe this morning in the neighborhood and out along the golf course.  We can see actual work being done on the Starkey Gap trail with stakes and silt fences up.

Today was a scheduled easy run of 4-6 miles.  Plan calls for "easy" pace of 8:33-9:10 (assuming I'm in shape to train for between a 3:15 and 3:30 marathon).  I'm ok with the 9:26 average since it is easy day and some might say that 8:33-9:10 is not actually an easy pace.

Tomorrow calls for 6-7 mile "Aerobic run", 8:00-8:40 range.  

Brooks Launch(lobster) Miles: 6.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.090.000.000.000.000.000.007.09

7.09 mi, 57:37, 8:08 avg, elev gain 116 feet

Another run completed from the new schedule, 6-7 mile "Aerobic Run" with goal pace between j8:00 and 8:40.  I wanted to get a first mile under 8:40 so I made sure to do a good little warm up routine with dynamic stretching, lunges, jumping jacks and a little bit of jogging.  Weather was pretty good this morning, just a degree or two cooler to make it not feel so warm.  Despite this, it felt like I was stuck at 8:42 for about 3/4 of the first mile, but got a little bit faster with the same effort after getting over the Woodcutter hill.  I ran past and through downtown Palm Harbor to the Pinellas trail where I had to weave a little bit through the morning school kid commute of kids and moms (and a few dads) walking to school, it wasn't bad, kind of nice to see, and the crossing guards where the trail crossed the streets made sure the cars stopped for me.

Did each of the miles a little faster except for mile 6 which was one second slower than mile 5, possibly on purpose.

I'm starting to feel those old memories of actually following a training schedule rather than training by feel and experience (both of which have some merit).  I have those up and down feelings of dread toward hard workouts followed by either the feeling of accomplishment or the let down of coming up a little bit short and then regrouping to try again.

After the run, cut the grass in the front yard which was getting kind of long due to missed windows of free time to cut it due to random rain showers.

Tomorrow was originally a scheduled day off but I'm going to do the long run so I don't have to worry about it on Saturday when Thomas has his first cross country meet.  He's trained hard (and smart) all summer logging more miles than any of the other kids on the team.  Last year he placed third place for the school at most meets behind two senior boys that have graduated - until the end of the season when several kids had caught up to him and passed his times.  I hope his hard work pays off, it takes some courage to go all in like that instead of not putting in the effort and say, yeah I could have done that if I had wanted to.

GoMeb Razor Miles: 7.09
Comments
From jtshad on Thu, Aug 16, 2018 at 10:56:27 from 141.221.191.225

Good luck to Thomas and wishing him strength of body and mind from all the training this summer.

Remind him that he is not defined by running but it is only a part of who he is, the result does not make the man here but it builds his character in both success, effort and opportunity to improve.

From Mark on Tue, Aug 21, 2018 at 09:56:06 from 24.129.132.75

He certainly ran strong and ended up doing well. He was third overall and first for his team (with one of the two other kids that made it to every summer practice almost passing him at the end with a strong kick). I think he really showed that who he is and how hard he worked ended up defining his running and not the other way around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.664.780.000.000.000.000.0010.44

10.44 mi, 1:28:41, 8:30 avg, elev gain 140 feet

Partial failure.

This run was supposed to be Saturday's run but I didn't want to have to run super early alone in the dark before Thomas's meet or after the meet when it would get hot.  Scheduled run was 1.5 warm up, 4x3miles @ MP, with 3 min rest between, followed by 1.5 warm down.  Wanted to start a little earlier but got delayed and started about 7:20, but still felt pretty good starting out.  Cheated a little by finishing my warmup at the top of a hill.

I ended up not running the 15ish miles and did not finish 4x3miles.  Did the first three after the warmup at about a 7:50 pace, would like to have been faster but I'd be happy with a 7:50 average pace marathon, so ok.  First set started out ok with 7:44 for first mile but I was feeling really worn down.  The mile was actually slower for most of it until I bargained that I'd stop, regroup and try again.  Could not get back to goal pace, it suddenly felt difficult to maintain any pace.  

There was a fountain nearby, but not chilled, so drinking the water was not refreshing but pouring some one me helped.  At about 7.5 miles into the run, decided to take a left hand turn off of the trail early and head back to the house.  Other option was to gut out the next 7.5 miles to at least make my long run goal.  But, I decided on finishing early and trying again on Sunday which was supposed to be 7-10 miles easy.

Summertime running with goal paces can be challenging, summer heart rate training is much easier feeling.

Brooks Launch(lobster) Miles: 10.44
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Planned day off so I could watch Thomas race his first cross country meet of the season.  This was the Buccaneer XC Jamboree (combined Varsity and JV) for several area schools hosted at Gulf High School.  

He did very well with a new cross country PR of 18:13.3, holding onto third place overall throughout the race and was first for his school.  Course was three loops (although not the exact same loop) around Gulf HS campus with last 100m on the school's track.  One mile and two mile markers were near each other, each one with time clocks.  He came in at 5:33 for the first mile, 5:52 for the second mile, and then about 6:00 average for the last 1.1  Weather was kind of hot, course was twisty.

His hard work paid off and I hope this season is full of accomplishment and growth.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.6812.000.000.000.000.000.0015.68

15.68 mi, 2:09:18, 8:15 avg

Redo of Friday's attempted run.  Not ideal conditions for running but passable.  I had three ideas where to run: 1. try Palm Harbor again, less driving but warmer by a few degrees, 2. run on Starkey Blvd, a little cooler but a little more driving, or 3. Drive to Brooksville, almost an hour away but would be less than 75 degrees.

I decided on Starkey Blvd.  Plan was to finish the 1.5 mile warm up before sunrise and start the MP miles before sunrise but while getting light out. Got there a little bit late.  Ran into Cynthia, Joe, and Renee.  They were going to run 1 mile easy , followed by 1.5 miles at 7:40 pace, and then onto some other stuff.  So, I ran 1/2 mile while waiting for everyone and joined them with another 1 mile easy and then ran their 1.5 miles with them.  This helped me a lot to ease into the faster pace without the stress of setting my own pace.  Said good bye and continued on another 1.5 miles at the same pace.

One 3 mile repeat down, 3 more to go.  Kept on running north and into Starkey Park, onto the bike trail and ran the one mile from the Sun to Pluto and then a little beyond, turning back with about 1/2 mile left so I'd end up at the water stop during the 2-3 minute break.  After making it for the second set I knew I was capable of finishing.  The water jug at the water stop was full and cold, that helped tremendously.

Got going again, ticking off the miles, 1, 2, 3.  Third mile was getting tough and I slowed a little bit.

For the final set, I gave myself a small cheat and stopped 1.5 miles in, stopping at the bridge to stretch.  Found some new life in my legs, then finished up the second half of the fourth set.

I pulled it off somehow and redeemed my failed Friday run, taking the chance that when I quit on Friday I would actually try again and would not quit this time.

Splits for the 4x3 mile sets:

  1. 7:36, 7:33, 7:28
  2. 7:31, 7:34, 7:32
  3. 7:37, 7:24, 7:40
  4. 7:30, 7:35, 7:21

Stopped back at my car for my gatorade slushie then finished up the 1.5 mile warm down.  Banged my head on the car door when I opened it and was standing too close, giving myself a small slice on my eyebrow.

Brooks Launch(lobster) Miles: 15.68
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.241.521.520.000.000.000.008.28

8.28 mi, 1:16:50, 9:16 avg, elev gain 279 feet

8 x (300m uphill at 10k pace, 30 second rest, 300m downill at MP, 1:30 jog)

Tough run today but got it done!  Similar run to two weeks ago but 8 repeats instead of 6.  The 2 mile warm up was at a slower pace than last time.  I was just going along slowly since I knew what was coming up.

Used the same hill as last time, corner of Sandy Hook and Lakeview, except for one of the repeats where I went up the hill on Village Way but that one does not go uphill far enough so the last third of it was more flat than hill (I used the Village Way hill since it was close to the pool's water fountain).  82 degrees at the end of the run.

In the afternoon watched Jacob run his debut cross country meet - a jamboree type event with Palm Harbor, Dunedin, Countryside, and Calvary Christian.   Jacob ran 22:42 which gave him 10th for the team and 16th overall for the meet.  He's only been running regularly for the last couple weeks with the team and with the track team running 800m event in the Spring, but before that it was soccer.

Thomas and Jacob will both be running at the meet in Lakeland this Saturday, with Thomas running varsity for Mitchell and Jacob running JV for Palm Harbor.  Looking forward to watching them both.

Brooks Pure Flow Miles: 8.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.640.000.000.000.000.000.005.64

5.64 mi, 48:17, 8:33 avg, elev gain 109 feet

Scheduled easy run today 4-6 miles. I decided I would not do exactly 6 miles (which is usually just over 6 miles) but would stick closer to 5 miles.  I was slow in getting out of the house, not feeling motivated on the one hand, but feeling pretty good.  Maybe my imagination but I'm feeling "fitter" with the mix of challenging hard days and using the easy days to get into a groove where I don't feel slow and clunky at the start.  8:52 for the first mile which was right where I wanted to be.  Rest of the miles hovering near 8:30 with last 0.64 a little faster at 8:17.  82 degrees again at the finish.

Tomorrow will be another off day, and then a challenging day on Friday with 5x1mile at HMP

Brooks Launch(lobster) Miles: 5.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.020.005.000.000.000.000.0010.02

10.02 mi, 1:25:44, 8:33 avg, elev gain 159 feet

5x1 mile @ HMP (7:08) was the goal

Actual splits: 7:08, 6:49, 6:58, 6:47, 6:47

Had trouble deciding whether to run on Starkey Blvd bike path where it would be flat and straight or stay in Westlake where it would be challenging since there is no 1 mile path which is flat.  Or, I could go to the Pinellas Trail but then I wouldn't have access to cold drinks/water since I don't have a good stashing place picked out.

I picked Westlake.  Used the 2 mile warmup to figure out a good 1 mile route.  I'd start from the top of the small hill near my house, head north, take a left and loop around on Village Way until coming back to Lakeview to finish the mile which would leave me about 0.2 from my house.  I also tried the same basic route going clockwise, which was easier despite having slightly more up (according to the garmin at least) even thought they should be the same.

The first one started out too slow but I gradually picked up some speed and just barely made the 7:08 goal at the very end (wasn't sure if I would).

The next 4 were hard work but I had less trouble getting onto and holding a good pace - actually was starting out a little fast but didn't want to back down too much in case I fell into a rut of too slow.

When starting the fourth one, told myself if I could do this one I'd won and the last one would be a "bonus" lap.

Finished off the easy two miles, got back home, made a smoothie and cooled off for a few minutes in the pool.

Looking forward to seeing Thomas and Jacob run tomorrow at Jim Ryun Invitational in Lakeland.  It's a great course and will have lots of runners.  Hoping for the best for both.

GoMeb Razor Miles: 10.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.480.000.000.000.000.000.005.48

5.48  mi, 48:17, 8:49 avg, elev gain 58 feet

Did not get to run until 12:12 pm, 86 degrees with some clouds and fortunately the route had mostly shade.  Headed south through Westlake to Nebraska, then up to PA Ave via 18th street until reaching the top of the hill, then turning back the way I came with a side trip to the Palm Harbor Y to use the water fountain inside.  First mile was 9:53, I knew it wouldn't be a fast run but it turned out to not be that slow.

Earlier that morning saw Thomas (running Varsity for Mitchell) and Jacob (running JV for Palm Harbor) race at the Jim Ryun Invitational Cross Country meet in Lakeland (Jim Ryun was the first ever high school runner to break the 4 minute mile).  Event was held at Holloway Park which has one of the few dedicated cross country course with 3k, 5k, and 10k routes.  Humidity was really bad this morning. 

Saw Thomas at the 1 mile marker, coming through in about 5:37, looking strong.  There is another viewing spot, about 2.2 miles where I saw him next.  I was running two feet behind teammate Jacob U.  Next, I ran near the finish line to see the homestretch which comes in a horseshoe shape.  Jacob U came in sight first but Thomas was no longer with him.  He soon showed up maybe 20 seconds later.  I cheered him on as he got near but it all seemed like in slow motion.  A couple kids passed him and as he got closer to the finish it looked like he tripped on something, and then I realized he didn't but legs seemed to give out.  He gets back up and finishes.  A coach behind the finish line helps him stand.  I rush to meet him at the exit to the finish chute.  Jenny is already there holding him up.  I rush back to the team tent where I have a cooler with ice and cold gatorade, then rush back to the finish but have missed them.  Headed back to the tent and they've made it back.  Before that I had a moment of panic, relieved when I saw he was ok enough to tell me to go away and leave him alone.  He still managed 2nd place for the team with a time of 18:39, 33rd overall (last year, 33rd place had a time of 18:06.  Also, last year one runner broke 16:00 and there were 8 others under 17:00, this year there were two runners under 17:00 with winning time of 16:38).

Jacob's race was at 9:30, but started maybe 10 minutes late.  Temperature was about the same and there was almost a small breeze but heat index was still dangerously high.  Jacob's dad Scott was there, so after the race started showed him the 1 mile and 2.2 mile viewing areas.  Jacob came through first mile in 7:34, was looking pretty good still at 2.2 miles.  He had a good kick down the finish line and finished in 24:08, but then needed some help standing up after finishing.

After hanging out a little bit longer, drove Jessica and Aubrey back to Oldsmar to Canal Park where Aubrey was cheering a football game, then I headed back to Palm Harbor, did my run, and then back to Canal Park to try and catch the end of the game and see Aubrey cheer but had just missed it.

GoMeb Razor Miles: 5.48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.121.000.000.000.000.000.0015.12

15.12 mi, 2:03:11, 8:09 avg

The BAA plan that I'm following called for 13-15 mile "Aerobic Long Run", with suggested pace of 8:00 if training for 3:15 marathon or 8:40 pace if training for 3:30.  I'm somewhere in between, so I decided I'd try and run all the miles at 8:40 or faster but not go faster than 8:00.  I ran from my house to SR54 to Longleaf and then up and down Starkey Blvd with a bit of it into Starkey Park.  Water refills would be at Longleaf pool's water fountain.  Mid 70's and cloudy, first mile was 8:46.  Had some miles between 8:15 and 8:30 and a few that dipped under 8:00 with mile 15 the fastest at 7:40 when I was not looking at my pace.

Before the run, this workout seemed daunting, but not something I couldn't do, just something that might be a struggle.  Fortunately, it all went pretty smoothly and I ended up right where I wanted to be for average pace and for how things felt.

This was the end of the third week of following the plan, maybe it is working.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.060.003.720.000.000.000.008.78

8.78 mi, 1:14:56, 8:32 avg, elev gain 106 feet

Today's workout was 6x1km at 10k pace, 2 minute rest between and 2 mile warm up/2 mile warm down.

In ran in Westlake and ran a "horse shoe" out and back down Lakeview to Village Way, 1km out, 2 minute rest, and then 1km back so I could grab water/gatorade from my driveway so did not have to carry drinks.  Goal was about 6:45 pace, but ended up running them a little faster:

6:39, 6:41, 6:28, 6:30, 6:28, 6:30

The last time I did 1k repeats, I approximated by setting the lap distance to 0.65 miles since I could not set it to 0.62.  Today I programmed the 6x1k with two minutes rest on my phone and transferred it to the watch, I might have earned a badge for that.

Another fairly tough run, now I've got two easy days in a row to get ready for 2x2 mile repeats on Friday followed by 1 mile slightly faster than the 2x2 pace.

Brooks Launch(lobster) Miles: 8.78
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.170.000.000.000.000.000.006.17

6.17 mi, 53:31, 8:40 avg, elev gain 104 feet

Mostly easy run in Westlake Village.  Schedule called for 4-5 mile run but I thought it said 5-6.  High 70's and cloudy so not too bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.150.000.000.000.000.000.004.15

4.15 mi, 36:36, 8:49 avg, elev gain 66 feet

Another scheduled easy run today for 4-5 miles.  Since I did a mile extra yesterday , I kept it on the lower side today. It was a pretty good run overall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.904.001.000.000.000.000.009.90

9.9 mi, 1:19:05, 7:59 avg, elev gain flat

Today's run was a success.  Goal of 2x2 mi @HMP (7:05 goal) followed by 1 mile @HMP-10k (6:45ish).

Ran on Starkey Blvd.  Did not get the pre-sunrise start that I wanted, but it was early enough to avoid the full sun.  Warm up with 2 miles, plan was to go out and back and grab my bottle for start of faster portion. Trail was flooded in a couple of spots and the temporary section across construction was closed.  So, I adjusted a little bit so I could run the 2x2 with no obstacles.  Run was hard, but looking back at the 2x2 run I did a few weeks ago, this one was better, and this time I had one more mile thrown onto the end. 

Repeat 1: 6:48, 6:51

Repeat 2: 6:55, 6:55

Extra mile: 6:39

Felt good to get this run checked off.  Still feel like there's a lot of room for improvement and hopefully this plan will keep me going in the right direction.

 

Comments
From jtshad on Tue, Sep 04, 2018 at 12:23:07 from 141.221.191.225

Great workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.150.000.000.000.000.000.004.15

4.15 mi, 36:07, 8:42 avg, elev gain 51 feet

Started off the morning driving up to Lecanto to see the cross country meet.  Pretty big meet with 47 schools.  Course was all trail (except for 100m track finish) and pretty hilly.  Weather was not nearly as oppressive as it was at Lakeland last week.  Saw the team start then followed a couple of coaches to the 2 mile marker where I also ran into Jolene from the Striders who coaches for one of the schools.

Thomas came through at 11:42, was leading for his team.  After he went by followed Jolene to the finish area but I did not make it in time to see the finish but Jenny texted me the finish time of 18:13 (which turned out to be 18:12.9 for the official time so a new CC PR).

Next I watched the JV boys finish.  Then I found out there was an issue on the course - some of the boys got attacked by a swarm of bees.  Saw one kid get carried to an ambulance and several others with multiple stings (not sure how many total).  They tried to clear out the bees for the JV girls who ran after a delay but I think they also shortened the course to avoid the section, just in case.

Got back home and did an easy paced 4 mile run, trying to keep it easy so I'd be fresh for my long run on Sunday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.116.000.000.000.000.000.0015.11

15.11 mi, 2:09:56 8:36 avg, elev gain 247 feet

Goal for today's run was 5-6 easy, 6-7 @MP, 2 miles easy, actual run was 6 miles easy, 6 miles @sort of/lower end of MP, 3 miles easy, run on "rolling hills".

Temp was high 70's at the start, not quite as early as I wanted 7:45 (would have liked 6:30 or earlier).  Dropped off a small cooler outside my office.  Headed out from Westlake neighborhood on Alderman, across US19 until it turned into Highland lakes, did a short out and back in Cobb's Landing taking me near Lake Tarpon, then continued on to my office for fresh cold drinks and ice.

Next, ran out and back in the reverse direction, into a different entrance to Cobb's landing.  The first mile I was having trouble getting to the 7:30ish pace I wanted and thought I'd just ease into it and ended up with 7:48, then I got a little slower at 7:56, and then I was in the 8:20's but knew I was going uphill and could get faster on the downhill, finished that mile at 8:01.  Turned around at about 3.5 miles from my office, coming back up a hill from Lake Tarpon.  But, I did not slow down, just kind of held the pace and finished that mile at 7:57, continuing on got the next mile at 7:59.  This was not going as planned.  I didn't feel like I was dying or anything, legs just werent turning over like I wanted.  So I decided it would be 6 miles instead of 7.  The moment I did that, run felt easier and pace picked up with 7:35 for the last of the MP miles.  

Made it back to the office, topped off from the cooler, then headed back to Westlake.

So, overall the run wasn't perfect, but it was the amount of miles I had planned and the easy-faster-easy pattern was there, just not quite as fast during the faster section.

After the run, headed out to Cocoa Beach for a quick overnight getaway.  Drive was not too bad despite off and on rain and then there was off and on rain at Cocoa Beach but it was kind of nice and there were big waves to look at.

GoMeb Razor Miles: 15.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.160.000.000.000.000.000.005.16

5.16 mi, 52:02, 10:05 mi, elev gain 105 feet

Today was supposed to be hill repeats but I needed something easier.  Looking back on Sunday, I realized I wasn't feeling my best, had woken up with a heavy tired feeling.  Yesterday was an off day but still didn't feel ready to jump back into anything difficult.  I even ran a bit slower and did a little bit of run/walk during the first mile until I felt a bit loosened up.

All of this helped and I felt better after the run.  I'll try the hard stuff tomorrow.

Comments
From Burt on Thu, Sep 06, 2018 at 15:52:32 from 70.176.85.97

Nice work! Good luck tomorrow.

From Mark on Fri, Sep 07, 2018 at 14:21:16 from 24.129.132.74

Burt, thanks, next day's run was better. I had just finished reading your quite long entry about your eventful run, I would agree it was quite eventful.

From Burt on Fri, Sep 07, 2018 at 15:28:48 from 70.176.85.97

LOL!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.061.501.500.000.000.000.008.06

8.06 mi, 1:12:09, 8:57  avg, elev gain 250 feet

Today's workout was 6x400m hill repeats, going up at 10k pace, 30 second break, and then back down at MP (7:30) pace, 90 second rest, repeat.

This was supposed to be Tuesday's run but I switched it around due to feeling "off" yesterday and it seems like it was the right choice.

Took it easy for the two mile warmup, then started the repeats.  I basically used the same hill that I used for the 300m repeats, but started earlier down (actually, had to start on Lakeview instead of Sandy Hook, then took a left onto Sandy Hook for the extra 100m.  I was a little bit faster than prescribed pace on the uphills, with: 6:33, 6:35, 6:33, 6:27, 6:22, 6:28  instead of goal pace of about 6:45, downhills were closer to planned pace.

Cool down miles felt good.  Overall, it was a pretty good run.

GoMeb Razor Miles: 8.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.480.000.000.000.000.000.005.48

5.48 mi, 49:39, 9:04 avg, elev gain 107 feet

Today was scheduled for 5-7 miles easy, I opted toward the shorter end of distance and kept the pace at the slower average for easy (I'm saying 8:35-9:10 is "easy", even though it could be any pace).  Run was a big square loop around Westlake Village and Palm Harbor HS as well as a shortcut into a neighboring neighborhood.  It was a pretty good run, not too fancy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.032.000.000.000.000.000.0015.03

15.03 mi, 2:10:09, 8:39 avg, elev gain 86 feet

Today's run was supposed to be on Saturday and was supposed to include 4x3 miles at marathon goal pace, but instead turned into just a regular long run at an "easy" but not lazy pace.  I also decided to go ahead and give the Pinellas Trail another chance for long runs.  I have not been having super successful runs on it recently.  Weather was in the 70's, and if I had started an hour sooner just before the sun came up I would have had some low 70's to run in.

 Took the shortcut out of Westlake, running past the Y and then over to the Pinellas Trail.  One nice thing about running at this time is that the crossing guards are out for the kids but also stop traffic for runners as well.  Headed south and then crossed Alt-19 where the bridge is closed, but at least they have a flashing light pedestrian crossing which some cars actually stop for.  Paces were slow so far - 11:01, 10:02, 9:05, 9:31.

Miles 6 and 7 were a slight pick up to 8:17 and 7:56, I was getting excited about the turn around at 7.5ish miles.  But, just as things were going great, my mp3 player battery died.  There was a guy on his bike who had stopped and he had his dog not on its leash, so I stopped a little bit and walked to assess the situation and started going again once the dog and owner were back together.

Then just after the turnaround I had a moment of running despair, like I was about to be doomed to a long and slow return trip as it got hotter and hotter.  I was struggling to hold a 9:30 pace.  Then, as my thoughts went elsewhere, I halted the slowdown and made up some of the pace and finished that mile at 9:11.  After that things got better and back to being faster with paces going to 8:18, 8:03, 7:58, 8:00, 7:34, 8:44, and 7:52

The water fountain at Alt19 and Curlew was more refreshing than expected.  It's not cold water, just whatever the ground temps happen to be.  It's a new three level fountain - the bottom level for dogs, a middle level for traditional fountain drinking and the top level for water refilling.

So, after my mile of despair and the refreshing water fountain, I saw my average pace drop from 9:05 to 8:39 at the end.

I did not do the 4x3mile repeats, but the run was done so my schedule was clear to watch Tom and the cross country team at the meet in Ocala on Saturday morning.

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

Planned day off today.  Drove up to Ocala to watch the cross country meet which was held at the Florida Horse Park.  Weather was pretty good, not quite cool but going in that direction and not as oppressive as the first few meets.  Looked for Tom at 1 mile but did not see him as the crowd went by, but did see him at the two mile marker where he went past with a time about 11:44.  He finished at 18:21, 3rd for his team and 95th overall.  Top 26 boys were all under 17:00, so a pretty competitive meet.

The meet they had scheduled one year ago this weekend was canceled due to the hurricane.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.005.630.000.000.000.000.008.63

8.63 mi, 1:08:32, 7:57 avg, elev gain 134 feet

Earlier this week one of the runs was supposed to be at the slightly faster than easy "aerobic pace", and Saturday's long run which I did on Friday was supposed to have a total of 12 miles at marathon goal pace.  So, for good or bad, I did this run, originally scheduled as 7-9 easy miles, at a bit faster pace.

Ran up Belcher, to Klosterman, then south down the Pinellas Trail until about parallel with PA Ave, then past the Y and into Westlake via the shortcut.  Last 5.63 miles I averaged 7:37 pace.

GoMeb Razor Miles: 8.63
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.940.003.001.000.000.000.008.94

8.94 mi, 1:16:13, 8:32 avg, elev gain 118 feet

I kept on thinking about switching this run with an easy run, but I was supposed to do this harder run, then two easy days, then another hard run.

So, I decided to at least try it.  Also, I had offered to drive Sophia to school if needed but it wasn't so could not use that as an excuse.

Plan was for 4x1200m @10K pace ,followed by 4x400m @5k pace, with 2 mile easy warm up before and 2 mile easy cool down after.  I ran the out and back horse shoe from the Palm Harbor house, down Lakeview to Village Way where it heads west and then north, 2 minute easy jog between, the turn around.  There are a few small rolling hills on this route but it is a flatter stretch than other sections.  I had never run 1200's before, not quite a 1600 but more than a 1k.

Paces: 6:38, 6:44, 6:35, 6:40

After the third one I felt done, 3 is good enough, right?

Bargain was that if I didn't make goal pace for the 4th one I'd skip the 4x400m.

But, I made the paces on all 4.  I dreaded the 400's, what if my legs just don't go?

But, they did go, and was rewarded with an easier feeling and faster 4th one.

Paces: 6:02, 5:55, 6:06, 5:40

Cool down felt difficult at first, then got easier.  Glad I stuck it out and finished, now two days of easy running which I will try to keep easy to be fresh Friday's run.

Also, remembering 9/11 today, where I was what was going on, not forgetting.

GoMeb Razor Miles: 8.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.210.000.000.000.000.000.005.21

5.21 mi, 48:42, 9:21 avg, elev gain 117 feet

Easy run day, 4-5 miles on the schedule.  Felt surprisingly good, the slower pace felt nice (sometimes going slower feels clunky but today it had a nice and easy flow).  Did a loop around Westlake with a run up Belcher to Alderman and back into the neighborhood.

Stopped by the bike shop where Jenny works part time to drop off a gift for Tom's b-day, then tried to catch Jamie at home before she headed off to her next trip but just missed her.

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

5.1 mi, 46:33, 9:07 avg, elev gain 101 feet

My run was a little bit faster, similar route to yesterday but more less zig-zagging and more of a square shape.  It wasn't a bad run it just felt like a little more work than what an easy run should ideally feel like.

Tomorrow's run will be a bit tougher.

In the evening (6:00ish) went to Palm Harbor HS to watch Jacob run the cross country meet there.  Got there when the girls race was going on, still a bit hot out but course seemed like it had a decent amount of shade.  Boys race started, went over to 1 mile marker.  Jacob came through at about 7:06.  Just before they got there though, there was some sort of a warning siren.  Turns out they have lightning condition detectors on the roofs which went off, so they soon shut down the race so the boys race was canceled.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.384.001.000.000.000.000.009.38

9.38 mi, 1:17:48, 8:17 avg

Today's workout 4 miles @ half marathon pace, 2 minute rest, 1 mile @ 10k-half pace.

Weather was high 70's by the time I got started.  Parked at the Longleaf church, warmed up a little bit then started the two mile warmup where I would also scope out the Starkey Blvd bike trail for large puddles and other possible obstructions.  The road closure from last time was fixed and there were just two puddles, which I could start after passing them.

Started the tempo portion, was supposed to do around a 7:08 pace, but my legs were not doing it at first, I couldn't get out of the 7:10's-7:20's.  Wanted to scrap it or try and rearrange it but Sunday's run itself would be challenging so I couldn't retry this on Saturday.  So, just go with it and see what happens and put the effort in even if the pace is coming up short.  So, got through the first mile at 7:15, then it started to click and did the second mile in 6:59, and then I was at the turnaround, 7:06 for mile 3, and a good finish of 6:53 for the last mile.  But it felt pretty hard and my desire for a strong finish had me feeling like I would not be able to do the faster mile.

But, I did it somehow, starting out barely making the half marathon pace I got a little faster and did the faster mile at 6:45.  

Did the cool down by running south until almost reaching SR54, and turn left towards the Circle K until I was far enough in to get two miles by the time I got back to the church.

Headed back home to shower and hang out with the cats while stretching before heading to work.

Brooks Launch(lobster) Miles: 9.38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.120.000.000.000.000.000.005.12

5.12 mi, 43:46, 8:33 avg

Started the run at 11:30, temperature was already 90 degrees, but the clouds, the very light breeze and the trees helped.  I was dreading how bad it might be, but when I hit the first mile at 8:53 I knew it would be alright.  Like earlier in the week, today's easy run felt easy.  Ran most of the t-shaped route in Foxwood and near Fox Hollow golf course.

Earlier that morning drove up to Suncoast Technical HS in Brooksville to watch Tom at the cross country meet.  The very light breeze had not started yet and I was getting soaked in sweat just standing around.

After the run, went to Jenny's house and drove down with Andy to the truck topper store to get a new bed cover for his truck.  Went to the same place I had gone 6 years ago when I needed something to cover the back so I could do the 1000 Islands road trip with the boys and Sammy.  Slowly, the cover was falling apart and one day two of the four clamps failed and a strong wind blew it off the back.  The new cover has six sturdier looking clamps holding it down so hopefully will last more the 6 years.  On the way back had lunch at Frankie's Patriot BBQ for lunch.  I don't get down here as much as I'd like.  Frankie was a member of our armed services who died in battle serving our country. His dad then left the corporate world and opened up this restaurant in honor of his son and others who have served.   The food they serve here is some of the best BBQ around.

GoMeb Razor Miles: 5.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.054.530.000.000.000.000.0013.58

  1. 6.89 mi, 1:05:13, 9:28 avg , elev gain 84 feet (road)
  2. 1.20 mi, 8:35, 7:11 avg (road)
  3. 3.33 mi, 24:00, 7:13 avg (treadmill)
  4. 2.16 mi, 20:02, 9:16 avg (road)

This run wasn't the simplest but I think it came out ok.  It was supposed to be 60 minutes easy, followed by 8 *(2 min 10K pace, 2 min marathon pace), and then 20 minutes easy.

Alarm was set for 6:00 so I could be up and running before 7:00, but I hit snooze a couple of times and before I knew it, it was after 8:00.  Weather app said it was 83 degrees already in Palm Harbor.  Thought about Trinity and running on Starkey where it was 77 degrees, but would soon be over 80 within the next hour.  I was debating what to do, time went by and after stepping outside it didn't feel so bad.  There was good cloud cover and a little bit of a breeze.  First 60 minutes would not be so bad.  I decided I'd run relaxed and easy for the 60 minute portion, head back to the house where I'd have a cooler of cold drinks and ice sitting out and then try a couple repeats and if it didn't seem like it was going to work , finish up at the treadmill on the Y.  But, the Y doesn't open until 11:00 on Sundays, so there'd be some time to kill in between.

So, the first 60 minutes went really well. Headed out of Westlake, turned onto Nebraska and then down Belcher until a little past 3 miles, then turned around.  Light was taking a while when I came back to cross Tampa road, so I took a left and crossed it at 19th street and used that road to head north, then ran past the Y and through the cut through back into Westlake.

Then I tried some of the speedy stuff which actually seemed to go ok at first.  Problem was, I wasn't quite hitting the 10k pace even though I felt like I was putting in the effort, and then when switching to marathon pace, was running too fast.

I thought about sticking to it on the road and debated back and forth then finally decided I'd try the treadmill so I could get used to switching the paces back and forth by pressing some buttons.  I'd still have to do the work of moving my legs, but I wouldn't have to worry about not hitting the paces.

So, I walked the dog, did a few odds and ends and pretty soon it was almost time for the Y to open.  Got there and started just after 11:00.  At first it felt pretty hard, but after 3 or 4 of them started feeling better, when I hit the 5th one I knew I had it, and then the 6th one was over.  Thought about doing a 7th one as a compromise for the broken-upness of the run, but was fairly satisfied it was still a good run.

Ok, one more thing, 20 minutes easy.  I stepped back outside, ran 10 minutes out and then returned back to the parking lot.

Didn't quite nail this run but was better than a month ago and it was supposed to be 10x(1 minute 5k, 1 minute MP).

GoMeb Razor Miles: 13.58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.272.002.000.000.000.000.009.27

9.27 mi, 1:24:15, 9:05 avg, elev gain 343 feet

Today was hill day.  8x400m uphill @10k pace, 45 second jog at the top, back down @7:30 pace, 1:30 jog, then repeat.  Warmed up with 2 miles easy.  Ran the same hill as last time which is just over 400m so I stop just a little bit short, climb is about 36 feet.  Start on the corner of Lakeview Drive and Village Way and take a left onto Sandy Hook Rd.  I could just go straight on Lakeview Drive but there's a few more cars and an extra speed hump to navigate over and a little less shade.

I was dreading the challenge of this workout, but I think it's paying off little by little.  Made it up the hill ok each time and had fun on the downhills.  After the 5th repeat I refreshed my water bottle with cold water from the clubhouse water fountain so it may have been a little more than 1:30 for the break.

Uphill paces were: 6:43,  6:46, 6:41, 6:39, 6:39, 6:31, 6:38, 6:26

Downhills ranged between 7:04 and 7:33 (the 7:04 followed the 6:26 uphill).

Finished off with 2 mile easy pace warm down.

GoMeb Razor Miles: 5.27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.410.000.000.000.000.000.006.41

6.41 mi, 57:37, 8:59 avg, elev gain 108 feet

Easy run day today after yesterday's hill repeats.  Ran from the house to Pop Stansell Park and then back.  Pretty good run overall.  Tomorrow is a rest day.  Schedule has 5 or 6 running days per week with Monday off and some other day during the week but not always the same day off and sometimes no other days off.  The small changes from week to week help keep it a little bit fresh.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.596.000.000.000.000.000.0010.59

10.59 mi, 1:28:01, 8:19 avg, elev gain 241 feet

Workout of the day was 3x2 mile repeats at half marathon pace, 3 minute jog/rest between and 2 mile warm up and 2 mile cool down.  This run felt daunting.  I wanted to go to Trinity and run this on Starkey Blvd bike trail but ended up trying it in Westlake neighborhood.  Other thoughts were maybe on Belcher road on the sidewalk or the Pinellas Trail.  Belcher is kind of rolling and Pinellas trail has a lot of distractions and more road crossings and not a lot of good places to stash drinks. So, I ended up settling on Westlake and came up with a loop that cut out at least one of the bigger hills, with the rest being manageable.  I also thought about shuffling around my runs but Sunday's run was looming long and putting in a hard workout after cross country does not always work out well (although this weekend's meet was in Starkey Park and Tom wasn't running until 9:00 so there would have been time to squeeze it in before if I started when the park opened).

So, finally decided to just do it.  Ran just over two mile warm up at easy pace (like really easy pace, first mile was about 12:00/mile not sure why I'm so slow sometimes).  Second warm up mile at 9:50.

First repeat loop did not start out so well, was hovering in the 7:30's but was supposed to be at 7:08.  Again, decided to just do it, put in some effort and see what the legs would do.  Second mile better at 6:53, so the average for the two miles was not that far off from 7:08.

Second repeat was better, 6:58 and 6:49.

Ok, just one more to go.  I had a slight problem getting back on pace and only hit 7:14 (but still better than first mile), second mile was exciting to be near the finish and came in at 6:47.

Two miles easy and then it was all over.

Looking forward to easy run tomorrow to get ready for long run on Sunday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.030.000.000.000.000.000.005.03

5.03 mi, 43:58, 8:45 avg

Scheduled easy run today.  Ran out and back in Starkey Park, starting in the field used for cross country meet parking, then onto the bike trail until I'd gone out a little over 2.5 miles (also took a side trip to restroom in bike parking lot).  Run felt better than expected despite the warming temps (started at 10:30 after watching the cross country meet).

Tom had a better race this week than last week's race but still felt sick at the end.  I went out to the 1 mile marker which took over a mile to get to (avoided walking on the course and there were no short cuts because it was on other side of small swamp/lake).  There were a couple of other coaches there calling out splits.  He was running JV this week to take some pressure off.  Came through about 5:34 (I had 5:31 but had a slight delay in hearing the start which was over one of the coach's phones).  He had one kid trailing him, one or two not too far behind and then a pack about 30 seconds after those kids.  

Jenny texted me that we was still out in front with about 1km to go.  I couldn't get back to the finish in time because I had to wait for the part of the course that I had to walk on to clear up.  He's been turning pale and feeling faint in the last mile of races, so he walked a little bit, enough to run again, and was still able to win by 44 seconds with a time of 18:39.

   No definitive answers yet from doctor visits.  These are still super fast times but dissappointing when it looks like the hardwork is not paying off.  I've had problems with cramping during marathons before so started taking in a ton of salt (ok, not a ton but two fast food packets worth) and have not had any serious cramping since then.  But, other than that I don't have any firsthand knowledge of what might be going on.  Jenny has been helping him tweak intake of carbs and electrolytes.  He ran in the 60's for mileage over the summer so aerobic base should be solid from that.  Hopefully the tweaking will help.

Also, we should be getting some cooler temps soon which should certainly help.

Comments
From Rob Murphy on Sun, Sep 23, 2018 at 14:45:18 from 67.177.30.39

What grade is Tom in?

From Mark on Sun, Sep 23, 2018 at 15:12:26 from 47.199.167.192

11th grade

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.223.000.000.000.000.000.0015.22

15.22 mi, 2:01:12, 7:58 avg

The scheduled run for today was 14-16 miles at aerobic pace.  In other words, don't start out too slow, keep a nice steady pace, a little faster than easy pace but short of marathon goal pace.

I knew I'd get the miles in but I wasn't sure how my legs would react.  I've been fortunate this time around to not suffer from chronic dead legs like I did last fall, which makes the running itself more enjoyable.  Each run seems to have a purpose, alternating between shorter and easy and some sort of intervals either short and fast or longer and still pretty fast, or a long run with some sort of twist.

Training through the summer and into the fall means slowly getting nicer weather but still warm enough that it's a factor.  Ideally I'd start when it's still dark and have a few miles in by the time it starts getting light.  But, work/life/run balance means that doesn't quite happen.  So, today's run started at 7:34 am by the time I had dropped off my cooler on the course and did my warm up so I could get onto pace.  Started out at Longleaf with simple route up Starkey Blvd bike path and into Starkey park.  Cooler at 2.7 miles and hopefully there'd be some cold water at the water stops in the park, but as a back up plan there are some ground temperature water faucets.

First mile at 8:41, not quite the 8:00-8:20 range I wanted but hey it's still the warm up.  Next mile at 8:10, then the next miles hovering plus/minus 8:00, and last 4 miles getting faster - 7:50, 7:53, 7:40, 7:34.

It was a good sign when I got to my cooler and it was there and still filled with what I had put in it, including my small handheld bottle - was nice not to have to carry it starting out.

Not too many people out running, saw Tom heading back when I was a little over a mile in and then various people I didn't recognize and a good number of people on bikes.

There was some nice cold water in the park and it was a big relief when I hit the turnaround and was still feeling good.  I kept on holding my pace until finally let myself speed up a little bit.

Ended up two seconds faster than my faster end of the goal, compared to what I ran at NYC last fall this itself would have been a good marathon pace, but I'm hoping this time around I can get into the low 3:20's or maybe even break 3:20.  Still a ways to go to December.

But, as a warning, ended up with a tender spot on my left calf.  Didn't seem to affect my running and felt a bit better the next day.  It was right near yesterday's bee sting (or maybe some other stinging insect because I didn't actually see it biting me).  Might have thrown my gait off slightly.

After the run, showered and did some stretching and then met Tom and Andy at TiresPlus to have the truck brakes looked at and also took them to lunch at Lucky Dill.  Stopped by the Palm Harbor house after lunch, which they hadn't seen yet.  Truck wouldn't be ready until tomorrow morning so Andy borrowed my car.  Truck was back in action the next day, coming up on 15 years on reliable service.

GoMeb Razor Miles: 15.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.150.004.500.000.000.000.009.65

9.65 mi, 1:20:51, 8:23 avg, elev gain 174 feet

I have two worrisome runs this week (I've been having weeks with three so this is a small cutback).  Today's run called for 6x1200m repeats @10k pace.  It would be a good workout to do on the track or a bit easier to do on a treadmill where I can punch in the paces - I'd still have to do the physical work, just less mental.  But, I picked the horseshoe route in Westlake.  There's a little bit of rolling but I can avoid any of the bigger hills.  I go out one way for the first repeat and then back the same way for the second one to end up where I started.  It shouldn't be that difficult since there is a 2.5 minute jog/rest between sets, should be easier then running 4.5 miles @10k pace.  Yet, I still struggle a little bit to keep an even pace with the starting and stopping.

But, got through them one by one, hitting the paces I wanted with results being: 6:36, 6:43, 6:37, 6:44, 6:48, 6:39

Repeats were sandwiched between 2 mile warm up and 2 mile warm down at easy paces.

Weather was pretty good, started in mid 70's but around 80 for the warm down.

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

5.05 mi, 46:00, 9:07 avg, elev gain 87 feet

Easy running day, ran a square loop of Alderaman, Omaha, Nebraska, Belcher, back to Omaha and back into Westlake.  It's a fairly obstacle free route mostly on sidewalks, a small amount of rolling elevation.

Weather was fairly nice.  Another day of the schedule checked off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.022.000.000.000.000.000.007.02

7.02 mi, 56:23, 8:02 avg, elev gain 124

Scheduled run was 5-7 miles at "aerobic pace", so not too fast but no dawdling.  First mile 8:43 then settled into low 8:00's-to high 7:50's.  Started out in Westlake and ran out the south end, across Pennsylvania Ave and a little bit on the Pinellas Trail before turning around and heading back.  Last two miles were a little faster than goal range with those miles at 7:48 and 7:39, but overall the average came out right where I wanted it.

Hint of cooler weather when starting out.

Brooks Launch(lobster) Miles: 7.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.210.000.000.000.000.000.0010.21

10.21 mi, 1:28:39, 8:41 avg, elev gain - flat

Schedule called for 8-10 mile easy run.  Headed out from my house, to SR54, and then north onto Starkey Blvd bike trail.  But, also took a little detour to drinking fountain outside the Longleaf pool for some extra water.  Had a 10oz bottle with me, gatorade and lots of ice which was diluted more after topping it off.  Tried a Roctane gel, salted chocolate, tasted pretty good.

First mile was fairly slow, but not painfully slow at 9:47, then the rest of the miles were between 8:20 and 8:50.  Had a couple of puddles on the trail to detour around.  It was a pretty nice morning with not too many distractions.  Knew I was going to skip the water stop on the way back so ran out a little more than 5 miles before turning around.

Tomorrow will be a short and easy run and then Sunday will be 20 miles, but broken up into 2 mile warmup, followed by 3 sets of 4 miles at MP goal pace, then 2 miles easy pace.  Hopefully the switching paces won't make it feel longer, should be ok.

GoMeb Razor Miles: 10.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.070.000.000.000.000.000.005.07

5.07 mi, 43:18, 8:32 avg

Shorter run on the schedule today, did not run until 1:00.  Drove out to Lakeland to watch Jacob run in the meet.  He got a huge side stitch about mile 2, but still managed to finish in about 23:20 something.  Weather was hot, race did not start until 10:00.  Tom did not run this weekend, seeing if a few days off helps.  I stopped by the Mitchell team tent and chatted with the coach and some of the parents and runners.

Got home a little bit after 12:30 and then headed out the door for my run about 1:00.  Already 90 degrees outside.  There was a slight breeze.  I decided I'd just run an easy feeling pace, which turned out to be at the faster end of easy.  Not sure why the heat didn't bother me, but am not complaining.

This wraps up my first 50+ mile week since March.   Still feeling pretty fresh, avoiding the chronic dead legs like I had last fall going into NYC marathon.

Brooks Launch(lobster) Miles: 5.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.3910.000.000.000.000.000.0018.39

18.39 mi, 2:34:00, 8:23 avg

Big run for the week, not completely according to pace/distance goals but not that far off and a step up from the usual 15ish long runs.

Goal was 2 mile warm up, 3x(4@marathon goal pace, 2 easy) for a total of 20 miles.

Woke up just after 6:00 but was closer to 6:30 by the time I actually got out of bed.  Headed to Starkey Blvd, dropping off small drink cooler at Aristida entrance.  Did the two mile warm up in Longleaf.  Saw Daisy and Leah finishing up their runs just as I was about to start the faster miles, said hi to them for a few minutes.  Got going on the Starkey Blvd and then ran into Jenny and said hi to her briefly.  Started again and without too much difficulty was on pace to run in the 7:30's.  I'd hit the entrance to Aristida about 2.7 miles into the 4 mile MP section, turn down the street and go far enough on the sidestreet so I'd finish, run a little bit easy and grab a refresh for my handheld drink bottle (was carrying just one 10oz bottle).  Temperature was no longer cool but a little bit warm with the usual Florida early fall humidity (not much different from Florida late summer humidity).

First section MP miles: 7:34, 7:37, 7:40, 7:40

Finished the two easy mile section and was now inside Starkey Park.  Decided I'd run three miles of the faster segment before turning back to do the 4th mile which would put me by one of the park's water coolers.  There was a water cooler at the turn around, so I decided to stop just in case the other one did not have any water, so this segment was not done non-stop.  I did have a lot more energy after the brief stop.  The second set had been going in survival mode where I wasn't forcing myself to stay in the 7:30's, just whatever I could do to stay under 8:00

Second section MP miles: 7:53, 7:48, 7:48, 7:24

Two more miles easy and I was almost out of the park, then just 4 more of the harder miles.  Heat was getting to me, wanted to just jog it home from here, but as a compromise, did one more fast mile and then was going to do the last two miles faster after taking it easy for a mile.  Did the faster mile, then an easy mile and grabbed some ice from my cooler and drink top off.  Changed plan again to just one more fast mile followed by jog back to the start.

So, what was supposed to be 4 more miles at marathon goal pace turned into:

7:28, 9:06, (0.75@)9:30, 7:22, (0.64@7:55)

And the 20 mile run turned out to be 18.39 miles.

But it did wrap up my biggest training month since March (and the march miles are counting the 33 1/3 mile and 50 mile ultra races).

Brooks Launch(lobster) Miles: 18.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Scheduled day off, no running but I did manage to get over 13,000 steps

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.542.502.500.000.000.000.0010.54

10.54 mi, 1:34:09, 8:56 avg, elev gain 388 feet

Another hill workout.  2 mile warm up, then 10x(400m uphill @10K pace, 45 second jog, 400m downhill @goal marathon pace, 90 second jog between sets), then 2 mile warm down.

I woke up feeling slightly lethargic.  Got going and had a decent warm up, ending up near the corner of Lakeview and Sandy Hook where I set my drink bottle down.  The first repeat went ok as I gradually sped up even while going uphill.  But, after the first one, mentally it seemed like a figurative mountain to climb to do 9 more repeats, but without too much worry I did the second one, then things seemed better.  When I finally made it halfway at number 5 I thought about taking a slightly longer break, but instead I kept going.  Finally, when I finished the 7th one I did take a slightly longer break in order to refill my water bottle from the cold drinking fountain.

Then with just 3 left, the 8th one was easier, the 9th one was a little harder but the 10th one I felt like I didn't have to pace myself.

So, paces for the 10 repeats, up and then down, were:

  1. 6:40, 7:23
  2. 6:37, 7:30
  3. 6:40, 7:22
  4. 6:37, 7:19
  5. 6:38, 7:20
  6. 6:39, 7:16
  7. 6:29, 7:14
  8. 6:33, 7:30
  9. 6:49, 7:22
  10. 6:29, 7:06

Then , finally the 2 mile warm down.

I was hoping that the cooler fall temperatures would be here, but it was still 76 degrees at the start.  Getting better and it's going to be a few degrees cooler in the morning later in the week.

Also, I somehow thought that this was the most number of hill repeats on the schedule.  Nope.  In two weeks this workout will be 12 times up and down the hill.  The workout after that will have less repetitions but will be on an uphill that is 800m long.  Scouting around for possible locations now, might have to be on a treadmill.

GoMeb Razor Miles: 10.54
Comments
From Tom K on Wed, Oct 03, 2018 at 12:33:25 from 47.206.60.114

Excellent workout! I'll be on the lookout for 800m "hills".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.040.000.000.000.000.000.007.04

7.04 mi, 1:02:47, 8:55 avg, elev gain 131 feet

Easy run day (scheduled called for 5-7 miles).  Ran out and back from Westlake Village to a little bit past the entrance to Pop Stansell Park.  Slightly cooler morning at the start.  First mile was slow at 10:24, last mile was 8:02 but the overall average was in the easy range.

I saw Kenny while running, he asked where Stella was (I often run into him while walking Stella and he sometimes gives her one of his dog's treats - one time they were fancy duck dog treats) - I need to get her out on some more runs.

Tomorrow is a farely rare mid-week day off. Still feeling like my legs are fresh.

Brooks Launch(lobster) Miles: 7.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.440.006.000.000.000.000.0010.44

10.44 mi, 1:21:21, 7:48 avg

Today's workout was 3mi@half mar pace, 3 minute rest, 2mi@half mar pace, 2 minute rest, and then 1 mile @10k pace, sandwiched between 2 miles warm up and 2 miles warm down.

It's getting slightly cooler but it's still barely under 75 degrees at the start and into the high 70's at the end of the run.  It doesn't help that I'm not getting started while it's still dark but the little bit of extra sleep helps also.

Run was still difficult, but the splits were all just a little bit better than previous similar runs, and for the last fast mile I knew I could do 6:45 or better and ended up with 6:35 (although that turned into a bit of a struggle for the last 0.25 mile).

First 3 fast miles: 7:02, 7:00, 6:53

Next 2 fast miles: 6:56, 6:51

1 mile @10k: 6:35

I even felt a little better on the warm down this time than last time with 8:22 and 7:57 which both felt pretty easy.

I was thinking about last year when I tried a tempo run of 4 miles at 7:00/mile and quickly realized I couldn't do it.  I think I'm getting a little bit better but it's been a slow enough process.

Brooks Launch(lobster) Miles: 10.44
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.341.000.000.000.000.000.005.34

5.34 mi, 47:55, 8:59 avg, elev gain 96 feet

Shorter, easy run on the schedule.  Started a little bit later in the morning but it was much cooler than last week's run.  Jacob did not have a meet and wanted to run with me - we haven't had too many days that line up where we can run together.  Ran down Lakeview Dr and out the south entrance of Westlake Blvd and headed west via Pennsylvania Ave and made our way down to Pop Stansell Park.  Got a drink from the fountain and turned back.  I saw a guy that looked famililar but couldn't quite remember then he called out my name.  It was Ken from Tae Kwon Do.  He was out walking his dog on the Pinellas Trail.  Stopped and chatted with him for a couple minutes then got going again.  Picked up the pace a little bit.  As we got close to getting back into Westlake, Jacob said he wanted to run about 7:30 pace once we turned the corner.  I followed behind him and the pace kept on getting a little faster, finishing that last mile at 7:10 (with Jacob a few steps ahead of me), then he wanted to sprint up the last hill.  I held back a bit since I had my big run coming up tomorrow and this was supposed to be my easy day.  The 7:10 felt easier when following someone vs running it myself.

Capping off another 50 mile week.  Feeling pretty good but keeping an eye on my right foot with some PF starting.

GoMeb Razor Miles: 5.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.078.000.000.000.000.000.0018.07

18.07 mi, 2:28:51, 8:14 avg

Today's run called for 8 miles easy, 6-8 miles marathon pace, 2 miles easy.  Run was supposed to be on rolling hills but I didn't want to try this in Westlake and didn't want to drive to Brooksville and figured I've been doing extra rolling hills on most of my runs.  Weather was just a little bit cooler, start temps in the low 70's.  Stashed my cooler a few miles into the run, drove back to the start and got going.

Started from Longleaf, running up Starkey Blvd bike path for 4 miles and then 4 miles into Starkey Park.  Passed by Tom and waved to him while I was starting out and he was coming back from his run.  First 8 miles went ok, slow starting mile at 10:04, then was running about in the 8:40's.  As I approached the turnaround and the start of the marathon pace miles I was afraid it was feeling harder than it should have.  Decided not to let it get in my head.

Hit the turnaround and was able to step on the gas and run next mile in7:35, one down seven to go.  Left the park and started heading south down Starkey Blvd.  Got to where my cooler was and refreshed my drink bottle, 2.4 miles left to go.  Able to keep it below 7:30 after that and finished that last mile at 7:16.

MP miles were: 7:35, 7:27, 7:30,7:35, 7:28, 7:25, 7:27, 7:16

Crossed the street back into Longleaf and ran 2 more easy miles to finish off the run.

So, this was the first run in a while with marathon pace miles where I didn't have to cut it short.  Back in mid-August I had 4x3 miles @MP which I did manage to finish.  I had initially tried that run on Friday, scrapped it and retried on Sunday which was lucky since I ran into my friends that were starting out with 1.5 miles @7:40 pace so I had some help getting onto pace that day.

 

Brooks Launch(lobster) Miles: 18.07
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.660.004.001.000.000.000.009.66

9.66 mi, 1:19:11, 8:12 avg, elev gain 122 feet

Workout of the day 4x1 mile @10k pace, then 4x400m @5k pace, with 2 mile warm up and 2 mile warm down.

I am beginning to dread these workouts a little less each time even though the schedule keeps slowly increasing the difficulty.  I was hoping for cooler weather but temps have gone back up slightly, but no worse than what they have been.  I was feeling slightly less than excited but just wanted to get it done (however I'd end up feeling great at the end).

I used the Westlake loop consisting of Lakeview and Village Way which contains 3 small hills.  Ran the first repeat clockwise, next one counterclockwise, and then repeated.  The mile finishes up about a quarter mile from the house so I use the jog back to the house as the rest portion (and grab a quick cold drink from the bottle I left in the driveway).  One direction is a little harder than the other.

Splits for the 1 mile repeats: 6:38, 6:44, 6:35, 6:48

Next up were the 400's: 1:35, 1:32, 1:34, and 1:27

The last one felt great because it was the last one and running under 6:00 pace for a little made me feel fast.

Finished off with the 2 mile warm down which I had to cut slightly short due to a meeting at work.

 

Brooks Launch(lobster) Miles: 9.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.180.000.000.000.000.000.005.18

5.18 mi, 48:05, 9:17 avg, elev gain 77 feet

Back to easy days, scheduled said 4-5 miles.  Ran out the south entrance of Westlake, to Nebraska, then 18th and Pa Ave, then reversed the course back.

My first mile was kind of slow (10:46), but my last mile was faster at 8:13.  I can run a little faster on the first mile with a more extensive warm up but instead I used the first mile as part of the warm up.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.080.000.000.000.000.000.005.08

5.08 mi, 46:24, 9:08 avg

Warmer today, 81 degrees and humid at the start.  Did one big loop Alderman, Omaha, Nebraska, Belcher, back to Alderman, then a smaller loop inside Westlake to finish off the 5 miles.  First mile 10:43, last mile 8:17.

 

Had dinner at Fireside pizza later in the evening.  Did not get the pizza this time but had the spaghetti and meatball (it's singular on the menu, a second meatball is extra), it was pretty good but I think not quite as good as Brick Oven (but Fireside's pizza is a little better than Brick Oven's).  Longer run tomorrow with 2x3 mile repeats.

GoMeb Razor Miles: 5.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.180.006.000.000.000.000.0010.18

10.18 mi, 1:26:09, 8:28 avg

Had company today for my hard run, Joe ran with me, starting from Longleaf.  It was cooler this morning, not yet chilly but at least cool enouogh to not be warm at the start (although would be kind of warm on the return trip). We warmed up with 2 miles easy, out and back from the little church.  Then headed out for the repeats.

I had to make a brief pit stop shortly into the run, told Joe to go ahead, then had to make a second stop because my shoe was loose and it was aggravate the heel of my right foot, so figured I'd make one more quick stop.    Got going again and did not stop again until finishing the three miles.  Caught up to Joe finally just after two miles.

First three mile repeat: 7:09, 7:06, 6:53

Rested and jogged a little and looked to see if Joe was nearby, decided he must have turned around early.  Got going again and this time did a little bit better both pace-wise and not stopping.

Second three miles: 7:02, 6:56, 6:51

Stopped back at my car for fresh drinks in my handheld then did two easy miles in Longleaf for the warm down.  Went kind of slow, right foot bothering me a little.  I shouldn't have worn these older GoMeb shoes and stuck with the Brooks Launch instead, oh well.

But, pretty good run overall with 2 out of 3 hard runs finished for this week.

GoMeb Speed3 Miles: 10.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.340.000.000.000.000.000.003.34

3.34 mi, 34:11, 10:14 avg

This run almost did not happen.  I had aggravated my right heel enough yesterday that I thought I might have to take a couple of days off.  But, then I tried taping my foot and it made a big difference.  Started out really slow - 11:42, still slow next mile but a little faster at 9:59, then 9:30.  Was supposed to do 4-5 miles easy, but was ok with at least getting something in.  Foot was not any worse afterward.  Tape really helped but will have to be careful until it's more back to normal but I think I'll be able to do my long run tomorrow.

Brooks Launch(lobster) Miles: 3.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.901.002.250.000.000.000.0013.15

13.15 mi, 1:55:35, 8:47 avg

Had some nice cooler temps but did not get started until almost 8:30 by the time I had my cooler in place and warmed up, then ran into Jenny and chatted with her a few minutes.  Plan was 60 minutes easy, then 6x(3 minutes @10k, 2 minutes @MP), followed by 20 minuntes easy.  Took it kind of easy for the easy part, averaging a few seconds faster than 9:30, including a pretty slow warm up mile.

So, the first pick up was not good at all, I was stuck in the low 8:00's but should have been running about 6:45, finally edged a little faster but not much, averaging 7:57 for the first one (which was slower than what the slower part was supposed to be at about 7:30).  So, I decided this would just be 6 x 3 minute pickups and then the cool down.  Next couple were better at about 7:00 pace, then, for the last 3 I was closer to 6:45 pace and even followed the last one with 2 minutes at 7:55 (faster than the first 3 minute pick up).  Felt better at the end, and I still didn't mess up my right foot.

After the run, had lunch with the boys at BJs and then visited with Sammy for a little bit when I dropped them off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.642.752.750.000.000.000.0011.14

11.14 mi, 1:39:08, 8:54 avg, elev gain 358 feet

Today was hill repeats day, scheduled for 12x400m uphill @10k pace, 45 second jog, back down the hill @MP (7:30).  Two weeks ago I did 10 of these, at the time it seemed like an impossible feat, today's seemed worse along with the fact that my right foot is runnable and getting better but  I don't want it to get worse.

Warm up, two easy miles ending at the base of my friendly neighborhood hill.  First repeat was not good.  I had that problem where I start out, feeling like I'm going fast but stuck running a lot slower than I thought, so instead of being at a 6:45 pace right away, the watch is stuck at 8:10.  As I keep climbing it gets a little better, ending at 7:42 average for uphill number one, downhill was at 7:27 which was a bit backward.

But, the next one was better, although still a little slow up (7:05 up, 7:29 down).

Finally, the third one I was at 6:40 average for the uphill, and I was 1/4 done.  It was also in the high 70's pushing toward 80.  I had to keep bargaining with myself - ok, at least do 6, then with warm up and warm down miles it's still a pretty good run.

I somehow make it to 7.  I take a little bit longer of a break than the proscribed 90 seconds as I freshen up my water bottle with cold water.

Back at it and then 8, 9, and 10 are done and now I'm at least tied with what I did two weeks ago.  After multiple times of tricking myself into keep going I finally decide to follow through and only do 1 more for a total of 11 which puts me ahead of two weeks ago and makes this a harder run.  My foot is doing ok and I think this will help keep it that way.

Summar up uphill paces: 7:42, 7:05, 6:40, 6:42, 6:46, 6:38, 6:37, 6:37, 6:28, 6:25, 6:27

Downhills were all good, ranging from 7:16-7:30

Finally, the two mile warm down which seemed to drag on a bit long but otherwise went pretty well.

I will reward myself tonight with Taco Tuesday at Tijuana Flats with two tacos and a side of guac.

GoMeb Razor Miles: 11.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.891.000.000.000.000.000.006.89

6.89 mi, 1:02:35, 9:05 avg, elev gain 121 feet

Ran with Jacob this morning bright and early at 5:28.  I was a little surprised he wanted to get up, the last one or two times we tried something like this he wanted to sleep in.  He has to leave for school about 7:00 am so we needed to be done around 6:30.  Stella was nice enough to wake me up at 5:00 (5 minutes before my alarm would have gone off) - let her out and fed her, then called Jacob who got right up.  We were a little slow the first mile (10:43) meaning I was a little slow, my legs were a little stiff from yesterday's hill repeats but soon loosened up.  We ran around the edge of the neighborhood and out the south entrance making our way to Pop Stansell Park.  I had a small handheld light which was definitely necessary in some places to see at all and other places for cars to see us (although traffic was pretty light).

Faster return trip and as we approached the last mile, Jacob said he wanted to pick it up, told him I'd try to follow close by.  Last mile in 7:32 and back to the house just after 6:30.

In the evening, went to Starkey Park to watch the cross country conference meet.  Tom gave it another try but the breathing problems shut him down again.  Saw him at the 1 mile marker, coming by in 5:43 but shortly after that had to stop.  Glad he gave it his best shot.

Comments
From jtshad on Thu, Oct 18, 2018 at 12:07:53 from 141.221.191.225

Nice run with Jacob, good to get out and share this passion with our kids.

Sorry about Tom's breathing issues, hope you can get on top of it soon. You are in my prayers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.081.000.000.000.000.000.007.08

7.08 mi, 56:23, 7:58 avg

Ran in Foxwood and down Trinity Blvd from my house.  Today was scheduled for 5-7 miles aerobic run which plan calls for 8:00-8:30, ended up a little bit faster due to last couple of miles.  First mile was 8:38 which I needed to warm up for a little first so I wouldn't go too slow for the first mile. Cold front is coming through soon but warm weather is hanging in there.

It was a pretty good run overall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.5510.000.000.000.000.000.0014.55

14.55 mi, 1:56:43, 8:01 avg

Cooler morning, 7:20 am start in Starkey Park.  Plan for run was 2 miles easy, 10 miles @7:30, 2 miles easy warm down.  I had not done a run starting in Starkey Park for a little while.  Missed most of the Striders that had already started before 7:00, but Keith was there who I hadn't seen for a while.  So, we set out together and ran a little bit past the big power lines (just past 2 miles). 

Started the faster miles not knowing exactly how it would go.  Did a pretty good job getting on pace with 7:32.  Tried to relax into the run.  Next 4 miles were good, taking me to the end of the Starkey Park trail and onto the Suncoast trail and a little past the water stop.  Turned back and did a quick stop to top off my water bottle and take a gel.  Now, only 4.5 miles left.  

Turned back into the park and continued on.  Once I got to the 4 mile water stop, just 2 miles left, so picked up the pace a little bit and did last two miles in 7:22 and 7:12.

Felt good for the last two miles, slowed down a little bit but kept pace right around 8:00 which felt easy after having run the 7:30's.

Going to run the PHSC 5K race tomorrow instead of the scheduled 8-10 easy miles.  Missed it last year for first time in a while, didn't want to miss it this year.

Brooks Launch(lobster) Miles: 14.55
Race: PHSC Bobcats 5K (3.107 Miles) 00:20:40, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.460.002.001.100.000.000.005.56

5.56 mi, 47:35, 8:33 avg

Race splits: 6:42, 6:45, 6:38, 0:37 (0.1 mi @5:58)

Today's race was good.  Although only a few seconds faster than the Lutz July 4th 5K, and only 6 seconds faster than the Turkey Trot last November, the splits were more even with the third mile the fastest.  I raced it a bit conservative, not knowing what I had to work with and having done a long run with some faster miles yesterday.  But, the weather was good with temperatures dropping slowly from when we left the house to when the race started (front was moving in).

I missed this race last year for the NYC marathon and boys and their mom were in Texas for their grand father's funeral.  I wished I could have raced this one last year, but I was determined to race this year.  Tom was considering running this one but decided on a long run instead of racing.  But, Jacob was excited to run this one having just wrapped up his first cross country season.  Also, I had previously given him one of my shirts from a previous race here and he was looking forward to getting his own shirt.

We warmed up a bit, a little over a mile and discussed race strategy.  Jacob was hoping to break 22:00.  We said we'd go out at 7:00, try and do at least 7:15 for mile 2, and pick it up and run mile 3 faster.  Plan changed once we got started, running in the 6:40's instead.  We stuck together for the first mile.  I told him to just go with that and hang on.  After the first mile, we drifted apart maybe around 1.5 miles, but he wasn't far behind.  I did slow a little for the second mile.  But, the third mile felt good and without having to scrape found a little more speed and gradually went below 6:40 pace.

Jacob finished in 21:25, a good bit better than he had hoped for and also good for 3rd place in his age group.  10-14 can be competitive sometimes, and today there was freshman cross country runner from River Ridge HS running an 18:21, and Jolene's 11 year old son was there running a 20:47.  I was way off from getting the master's award since Ryan was there and had one of his best 5k's in a while at 18:59, and apart from him there was Jason W coming in at 19:51 (and taking top PHSC Staff catagory).  Ryan was wearing his new fancy Nike racers which he said were only good for 100 miles so it comes out to $2.50/mile, so right after the race he switched out of them to run a cool down.

Maybe next year for Tom and/or Andy and a repeat from Jacob.

For me, it felt like with some 5k focus I could be eyeing sub-20:00 again soon, maybe at the Turkey Trot.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.140.004.000.000.000.000.008.14

8.14 mi, 1:06:00, 8:06 avg

4x1 mi @6:44 pace

Hotel treadmill, Austin, TX (Hyatt Lone Pine resort).  Tough run for a travel day but for the most part got it done.  Was supposed to be 5x1 mile with 2 mile warm up and 2 mile warm down, but cut it short a little bit due to time.

Warm up was good, then I switched to 6:44 pace and ran for a mile.  Breathing was a little ragged at first but soon relaxed into it and got into a pretty good rhythm about a half mile into it.  Next mile started out better and stayed pretty smooth.  3rd mile was similar.  For the 4th mile I went a little bit faster and ended up doing the last mile in 6:35.

I sometimes have really bad runs on hotel treadmills after spending time sitting on the airplane the night before.  Fitness room was pretty busy with only one treadmill empty when I got there (but was pretty cleared out by the time I finished).  Was chilly and a little rainy outside so glad to have treadmills available but they did have some good running trails on property which could have been nice to run on.  They've been having lots of rain so the river was pretty high and was causing problems with the drinking water so parts of Austin were under boil water advisory.

GoMeb Razor Miles: 8.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.520.000.000.000.000.000.005.52

5.52 mi, 48:15, 8:44 avg

Day 2 Austin treadmill running.  Scheduled easy run.  Treadmill had a pretty big screen where you could select a course to run on.  I did a tour of New Zealand.  It would automatically change the incline between 1.0 and 4.0 with an average of 2.0%.  The terrain looked kind of rocky and twisty at places.  When the trail was going downhill the incline was still greater than 1% but it still kind of felt dowhill because it had been more uphill, so the less amount of uphill felt like downhill along with the visual of going downill.  Ran out of the New Zealand scenery and it switched to Pacific Crest Trail for the rest of the run.

The run itself felt good but I was otherwise feeling the effects of being up too late at the after meeting dinner and a little bit of overindulging.

GoMeb Razor Miles: 5.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Very early morning flight back from Austin and a somewhat long workday once getting back in town, so I did not squeeze in my scheduled 5 mile run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.254.001.000.000.000.000.008.25

8.25 mi, 1:05:45, 7:58 avg

Not a bad run but a little bit short of goals.  Was supposed to do 2 easy, then 5 @7:08 pace, followed by 2 easy.  Ran on Starkey Blvd bike trail, much too late start by which time the cooler morning had disappeared (but fortunately the clouds were hanging around to block the full sun).

Tried my best but had trouble getting onto pace and holding it.  Considered scrapping the run but I needed the miles with yesterday's missed run.  Decided I'd at least go by effort.  Finished the first mile in 7:19, and then did a little better on the second mile at 7:13.  Ran into Aristida neighborhood, turned around a little past 2.5 miles so that I'd hit 3 miles as I returned back to the bike trail.  Decided I'd take a quick stretch break to regroup (so, ok not completely a tempo run now, more like two longer intervals).  Got going again and had trouble getting back on pace, ending up at 7:15 for the 4th mile.  Finally, last mile, tried a little bit harder and was soon on pace and then some, finishing the last one in 6:54.

Overall, the numbers weren't bad, it was just a little choppy feeling.  Sunday's and Tuesday's runs were very good, Wednesday was pretty good but for today's I was feeling some effects of the week's travel.

Brooks Launch(lobster) Miles: 8.25
Comments
From Burt on Mon, Oct 29, 2018 at 10:04:37 from 70.176.85.97

How do you run 5 miles at 7:08 pace? That would be an extraordinary feat to run that exact pace. At least, I think it would.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.280.000.000.000.000.000.005.28

5.28, 47:18, 8:58 avg, elev gain 72 feet

Cooler morning today and was able to sleep in so did not run until leader.  Legs a little tired feeling from yesterday's tempo run along with the travel.  Felt better as the run went on.  Typical pattern of slow first mile (10:20) and faster 8:19 last mile.  It doesn't make the run any harder if I start out running in the 8:00-9:00 range for the first mile, I just have to warm up more (and not count the running during the warmup).  Route was an out and back winding through the streets out the south exit of Westlake Village and then just a little bit past the Y.

Went into work during the afternoon for a few hours trying to get ready for end of month deadlines.

Longer run tomorrow, hoping to run on Suncoast trail near Brooksville.

GoMeb Razor Miles: 5.28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.049.000.000.000.000.000.0019.04

19.04 mi, 2:38:01, 8:18 avg, elev gain 393 feet (garmin) or 595 feet (strava)

Longest run in a little while, headed up to Suncoast Parkway near Brooksville.  Something always tells me I need to come up here at least once during a training cycle but the more times the better.  Weather was the best it has been, so good I slept in a bit without worry, high 50's at the start.  Only a couple of cars in the parking lot.  While I was getting ready a family came by on their bikes and stopped for a break, with their little boy riding in a bike trailer.  I also saw one guy on a bike packed up like he was riding a long distance carrying all sorts of gear in saddle bags.  Wondered where he was going.

Got going and did the first climb, a small one up and over the pedestrian bridge.  Started slowly and slowly got less slow finishing first mile in 10:24, then next one in 9:05, then settled into the 8:30-8:55 range.  Saw some more groups of bike riders including the sTRIders (the subgroup from the Striders that train together for Tri's), a few of them called out by my name and I was able to figure out who each person was just after they had gotten out of shouting range.

When I reached the 6 mile hill I was wondering how it be able to go faster once I got to the turnaround point.  Legs were already feeling tired.  But I guess that was the point.  I was going to run the 9 miles back at hopefully about a 7:30 pace and hopefully with a strong finish.

I ran down the backside of the 6 mile hill which crosses the road while still going downhill.  There's a warning sign on the trail.  One time I was riding bikes with the kids when they were younger and I yelled at them because I wasn't sure if they were going to stop at the sign and look for cars. Probably one of the few times when it's ok to yell at someone.

I reached the 9 mile point and went just past it.  The sun was out full force but the air was still cool and there was a slight breeze.  Still not feeling fast I bargained with myself to just keep it under 8:00, ok if I'm not right at 7:30.  So, did the next mile in 7:46, then next one after that in 7:47.  Did a quick gel stop, felt better and next mile was 7:28.  With the rolling hills, the run is literally up and down, so was slower the next mile (7:44), but after that was on a roll - 7:23, 7:15, 7:31, 7:27, and 7:17.  Was back at the rest area now, headed south another 1/2 mile at easy pace before turning back.  During the warm down I felt some cramping twinges in my legs.  This was good in a way.  

So, the overall run average was 8:18, but I felt like I hadn't raced my workout, just did the job. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.270.000.000.000.000.000.005.27

5.27 mi, 47:16, 8:58 avg

I finally signed up for a marathon - Jacksonville on 12/15.  This is one week after my current training plan ends.  I missed a little running last week due to travel and missed yesterday's run due to work related stuff.  So, I'm going to sort of redo the second half of last week this week and then continue with the plan so it will wrap up one week later.

So, back on track today with an easy run.  Out and back run to just past the Y.

Ended up being just shy of 200 miles for the month, but still a pretty good number of miles.

Had more work stuff to do for end of month deadlines so worked late tonight but I did get out of the office after dinner to help pass out Halloween candy (with some help from Stella).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.170.000.000.000.000.000.005.17

5.17 mi, 44:59, 8:43 avg

Another easy-ish 5 mile day.  Changed my route a little bit with a run down Alderman and then north up the Pinellas Trail making it to Wall Springs Park before turning around.  Weather was nice and cool.  I wanted to go a little faster but didn't push it to keep the easy day easy.  Will have a harder run tomorrow.

GoMeb Razor Miles: 5.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.011.005.000.000.000.000.0010.01

10.01 mi, 1:18:18, 7:49 avg

Classic tempo run route today.  It felt a little warmer this morning when starting out but the clouds kept it cool and the breeze made it feel cooler.  Ran a little bit over two miles from my house to the Longleaf church and dropped off my drink bottle at the picnic table.

It was a better run than last week but still wasn't quite 100% (I made two quick stops which technically made this tempo intervals rather than tempo run - but there was one less stop than last week, and I probably could have just run it all straight through).

First mile was 7:04 which I kept pretty steady and was even a little faster at times, then the next 4 miles were all just under 7:00.

7:04, 6:56, 6:53, 6:58, 6:56

It was still challenging but was a little less of a struggle and the splits were better than last week.

On the return trip home I picked up the last mile a little bit to 7:40.  It was an easy sort of feeling 7:40 which I need to figure out how to do more of!

In the evening took Tom and Andy to dinner with my parents for Andy's 20th birthday (which is actually tomorrow), good to have the family together, first time seeing my parents now that they are back in Florida for the winter.  

Brooks Launch(lobster) Miles: 10.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.350.000.000.000.000.000.005.35

5.35 mi, 49:10, 9:12 avg

It was nice and cool this morning so I didn't run until later, still in the 60's when I ran, very pleasant and sunny. Repeated Thursday's route going out and back from Westlake to Wall Springs Park.  I stopped and looked at the fish congregating in the spring before heading back.

Today is Andy's birthday, happy 20th!

GoMeb Razor Miles: 5.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.008.040.000.000.000.000.0016.04

16.04 mi, 2:12:10, 8:14 avg

Slightly shorter version of last Sunday's run minus the rolling hills.  Ran in Starkey Park.  Was pretty quiet this morning, nice weather again.  Not as cool as yesterday but more clouds and a cooling breeze. 8 miles out with goal of an "easy pace"  Last 3 of those 8 miles were in the 8:20 pace range.  Turned around and was able to get onto a pretty good pace, into the 7:30's and then into the next mile, then brief stop at the water stop on Suncoast just north of the Starkey entrance.  Plan was to not stop anymore, but then changed my mind when I got to 4ish mile water stop. My pace was slowing, had trouble staying in the 7:30's, settled for 7:46.  Next mile was worse, found myself running at what felt like the same effort but pace was in the 8:00's.  Decided I wouldn't beat myself up over it, relaxed a little and then finished mile 13 in 7:56.   Next mile a little better at 7:45.  Then, finally for the last two miles felt myself get into a good rhythm, mile 15 in 7:24.   Then I was excited to finish.

The last mile has signs with the planets (and everyone's favorite minor planet), 1 mile from Pluto to the Sun.    Counted down the planets and then turned onto the skinny path to the bike parking lot, last mile in 7:07.

Next week I'm back on the original schedule so I'll finish up for the marathon on 12/15.  Getting excited but trying to not get lazy and/or injured.

Comments
From jtshad on Tue, Nov 06, 2018 at 14:28:18 from 141.221.191.225

Nice training day! Which marathon are you running on 12/15?

From Mark on Tue, Nov 06, 2018 at 15:48:03 from 24.129.132.74

Jacksonville Marathon. That course was my third marathon ever back in 2007, can't believe it has been 11 years! Hoping to get a similar time as last time if it all works out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.322.501.501.000.000.000.0010.32

10.32 mi, 1:27:06, 8:27 avg, elev gain 358 feet

I was dreading this run.  I wasn't sure where to do it.  I needed a hill 800m long to run up and then back down.  The usual his is just a little over 400m.  Thought about driving somewhere but then just decided to make due.  I started down the street farther so there was some elevation increase, just not as much in the first part.  But it was the right length, did go uphill the whole way and got harder in the second half so seemed reasonable.

3x800m uphill @7:05 pace, 60 second rest, back down at 7:30 pace

Did the first one on pace, the second two a little faster about 6:55 pace.  Downhills were in the 7:20's

The nice thing was that it was only three repeats.  I felt done, but still had 4x400m.  Did the usual hill.  Was faster than previously, maybe better fitness or maybe excited about wrapping it up.

Uphills at paces of : 6:24, 6:21, 6:24, and 6:18.  Downhills were about 7:15ish pace.

Wrapped up with 2 miles warm down.  

Felt great about today's run.  I'd need the win because work would get difficult and the upstairs AC was about to break again.

Brooks Launch(lobster) Miles: 10.32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.090.000.000.000.000.000.007.09

7.09 mi, 1:04:02, 9:02 avg, elev gain 90 feet

Day after hard run, didn't feel too bad. Got started at 7:33, stuck close by the house waiting for Jessica to get back from school drop off, up and down the street and loops on Park Ct, got in two miles this way.   Then did out and back run out the south entrance of Westlake and a little bit past the Y running on Pennsylvania Ave.  Weather was nice and cool this morning.

GoMeb Razor Miles: 7.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Scheduled to run today with tomorrow as an off day.  Decided to flip the days around so I could get to work earlier.  Looking back I think my brain could have used the benfits from the run today.  Always better off to get the run in if at all possible.

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

6.06 mi, 52:37, 8:41 avg, elev gain 92 feet

Did yesterday's run today.  Was up pretty late last night for work and wanted to skip running, but fear of causing a no running chain reaction got me out the door.  Once I was running I was good.  Out and back through the south entrance of Westlake and past the Y and up the next hill with a couple small detours which turned the normally 5 mile route into 6 miles.  Last mile was at 7:49.

Long run will be tomorrow instead of Sunday this week, followed by an almost long run of 10 miles on Sunday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.9210.000.000.000.000.000.0014.92

14.92 mi, 1:58:46, 7:58 avg

Long run with marathon specific long repeats today, 2 miles warm up, 2x5 miles @MP goal, followed by 2 miles warm down.

Joe said he would go along with me today but was doubtful he'd stick with me the whole way (but you never know about Joe as a often outperforms what he says he can do).

Met up at Longleaf at 7:00 (ish) - I was a couple minutes late.  It was cool but humid, not quite chilly but fortunately it did not really warm up.  Started out on the 2 mile easy part, stopped breifly to say hi to a group of the Striders.  Saw Tom returning from his run, waved as we passed by.  Was dreading picking up the pace from comfortable 9:30ish pace down to a 7:30 pace.  Told Joe I was fine with being a little slower the first mile as long as we were under 8:00.  About 0.6 miles into the faster part stopped by his cooler so he could grab a bottle of water to carry then continued on, finished first faster mile in 7:54, a little slow but ok.  Next mile in 7:43 as we entered Starkey Park.  Started getting a little bit faster and about halfway into the mile, Joe sent me ahead.  Next mile was finished in 7:33, right where I wanted to be.  Then an "old friend" stopped by, it was my old long run speed.  Wasn't struggling but my pace was now in the 7:00's, next two miles in 7:07 and 7:08.  With the faster miles at the end and the slower first two miles, was right around the 7:30 pace I wanted.

Did my three minute easy jog farther down the trail before turning back (later found out it was supposed to be 5 minute easy jog, but close enough).  Leg speed was still there but new pace a little slower than last two miles but faster than goal pace so didn't push it, just locked in.  Next four miles were 7:16, 7:18, 7:25, and 7:21.   Then I caught up with Joe part of the way into the 5th mile.  He had turned back a little early.  Took a left onto Alico Pass then turned back so I'd finish the 5th mile near the corner and meet back up with Joe for the warm down miles.  5th mile was in 7:06 - so about 7:18 pace for second 5 mile interval.  

Had a little bit farther to get back to the parking lot so warm down was actually 2.6 miles.

I felt really good about today's run with being able to not just scrape by in the marathon pace miles but comfortably run a little bit faster without feeling like I was struggling.

In the evening, had dinner at BJs and ordered their pretty big bacon and brisket topped burger and then went to see Bohemian Rhapsody at the movies.

Brooks Launch(lobster) Miles: 14.92
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.250.000.000.000.000.000.0010.25

10.25 mi, 1:32:23, 9:01 avg

Almost long run day after faster long run yesterday.  Eased into the run with no expectations.  Out the north entrance of Westlake, onto Alderman, and then north up Belcher, then Klosterman over to the Pinellas trail.

Ran by the primate sanctuary but did not stop, kept going, through the tunnel and then into Wall Springs park where I ran to the lookout tower which was recently rebuilt after the old one burned down.  Checked out the view and then got back on the trail in the park and back out to the Pinellas trail.  Kept on going south until reach Pennsylvania Ave, then took the usual route back into Westlake and back to the house.

Weather was good and run moved along despite starting out with a little bit of soreness from yesterday.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.012.501.251.250.000.000.0010.01

10.01 mi, 1:23:47, 8:22 avg, elev gain 136 feet

I wasn't afraid of this run, felt a little bit relaxed going into it, another Tuesday morning challenge with new combination of intervals run on slightly rolling terrain.

Workout plan - 2 miles easy, 2x(2k@half marathon pace, 1k@10K pace), then 5x400m @5k pace, followed by 2 miles easy warm down.

After the warmup, decided the 3k repeat course would be out 1k and back 1k followed by out 0.5k and then back 0.5k so I'd end up where I'd started and not have to climb any of the bigger hills.  Ran down Lakeview and right on Sandy Hook to the first big turn where I turned back.  Pace was going good, keeping a 7:02 pace for the first 2k.  Then I was supposed to pick it up down into the 6:40's, but my legs didn't do that, seemed to be stuck at the same pace.  Finally, got a tiny bit faster, doing the last 1k at 6:55 pace.

Altered my course for the next repeat, instead of an out and back with a 180 degree turn, made a loop by staying on Sandy Hook onto it got back to Lakeview at the top of the hill. This would make a bigger climb up but not too bad.  Seemed to do better for the second one.  First 2k at 7:00 pace, then picked it up to 6:45 pace for last 1k.

This pace on demand shifting is hard for me and 3k seemed like a pretty long interval.  But, now it was on to the 400m repeats.  I was able to go faster for these.  Ran these on a straight section of road with a slight incline, so going one way was slightly down and coming back was slightly up.  Pace splits for these: 6:04, 6:22, 6:00, 6:20, 5:47

I had been thinking about that last split from the start of the run.  I wanted to get through the work part to get to that last lap and experience a little bit of speed.

Next, finished up the 2 miles (and a little bit extra to get back to the house)

 

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

5.66 mi, 47:24, 8:23 avg, elev gain 87 feet

Day after hard run easy run which made easy pace faster but still feel easy and seemed to require less of a warm up.  Trying to perfect the 5 mile loop course where I usually end up a little short and do a smaller loop inside the neighborhood.  Exited Westlake at the north entrance and turned right onto Alderman, then right on Belcher, and right on Nebraska, making my way to the Pinellas Trail and then north until Crystal Beach Ave and back toward Alt 19.  Made the mistake of trying to cross right there instead of going to the Alderman light.  It didn't look too busy but it would never quite clear up enough, finally  did the right think and went up to the light and pushed the button.  Then it was a straight shot east on Alderman.  Hit 5 miles with still a ways to go.

I will adjust this loop to be 5 miles and maybe not cross Alt 19.  

Weather was nice.

I stayed on schedule timewise because I had to get back in time to drop Sophia off at school since I volunteered for drop off duty today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.640.000.000.000.000.000.004.64

4.64 mi, 39:38, 8:33 avg

Yesterday and today were scheduled as 4-5 miles easy.  Since I went over yesterday, I kept today's run within distance range.  Out and back run, snaking through Westlake neighborhood until near the Palm Harbor Y.

Another pretty good morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.087.001.000.000.000.000.0012.08

12.08 mi, 1:34:14, 7:48 avg, elev gain - flat

Best run all week.

Scheduled run today 2 mile warm up, 8 mile marathon pace "cut down" run, 2 mile warm down.  Ran a little bit faster each mile and felt great.  First two miles were out and back one mile each way so I could start again from my car.  Still right about 50 degrees, having warmed up a few degrees.

Shifted into pace which felt hard for just a short bit of time, with first mile at 7:41, next three miles each got faster.  Turned around just inside Starkey Park (just past 4 miles) and pace picked up a little more then did each mile back a little faster, except for the 8th mile which was more than a little bit faster at 6:44

MP miles: 7:41, 7:35, 7:29, 7:23, 7:15, 7:06, 7:02, 6:44

For the warmdown, kept heading south and ran a little bit on SR54 until I had gone far enough so I'd have 2 miles by the time I got back to my car.

Great to have a run where I easily made the goal paces and felt like the run flowed.  Sometimes I make the paces but the run feels clunky, and some runs it feels clunky and the goals are not met. Hoping for more of these!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.420.000.000.000.000.000.004.42

4.42 mi, 38:56, 8:49 avg, elev gain 79 feet

Started later in the morning because it was nice to sleep in a little and the weather was nice.  Headed north out of Westlake, east on Alderman then north onto Belcher until I had just over 2.2 miles before turning back the way I came.  I usually use this section of Belcher as part of a loop and don't come back the way I came.  The hill going back up Alderman looks big when driving but didn't seem quite so bad while running (it's only about 60 feet climb over 1/3 of a mile or so).  Legs felt pretty good after yesterday's medium long run with marathon tempo.

Kept the mileage lower today for tomorrow's 20 mile run (schedule calls for 17-20, going to do 20 because I've not done a 20 in a while).

GoMeb Razor Miles: 4.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.0010.110.000.000.000.000.0020.11

20.11 mi, 2:41:45, 8:03 avg

First 20 mile training run in a while.  The schedule I'm following does not specifically have any 20 mile runs on it but has some with ranges that could be 20 miles.  I figured I'd better make sure to get one done.

Starkey Park starting from the bike parking lot and headed out onto the main bike trail toward the Suncoast Trail.  Ran into Carin Z and her sister about 2.3 miles into the run and talked to her for a few minutes.  Kept going, running through the tree tunnel into the open area and then to the Suncoast trail turning left.  Stopped at the water stop about 6.7 miles into the run.  Out 3.3 more miles to my turnaround.  It's been a while since making it out this far.

Was wearing my fuel belt which has gotten its elastic a little too stretched.  Finally got it sinched down so it wouldn't bounce so much, made running feel a lot easier.

Pace goal range for today was 8:00-8:30 range for the average.  Some of the first miles were a bit slower but now I was pushing closer to 8:00 pace.  

After the turnaround, felt a mental boost and pace was now in the 7:40's for the next 3 miles.  Then I started feeling a little sluggish, pace got a little slower but still in 7:50's but it felt a lot harder for the next two miles.  Quick stop at 4 mile water and then felt much fresher.

Last 3 miles were good - 7:35, 7:34, 7:11

So, now that's checked off.  Maybe time for one more next week which is supposed to be 8-9 easy, 8-9 marathon pace,  2 mile warm down.  Will try to go up to Brooksville section of Suncoast trail for the rolling hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.052.502.500.000.000.000.0010.05

10.05 mi, 1:22:42, 8:14 avg, elev gain 313 feet

Goal workout - 5x800m uphill @7:00, 60 second rest 5x800m downhill @7:30

2 mile warm up and 2 mile warm down after the run.

Ran in Westlake basically going up and down Lakeview Dr to the top of the hill and back down.

Uphill paces - 6:54, 6:57, 6:53, 6:56, 6:49

Downhills - 7:16, 7:23, 7:20, 7:09, 7:06

Should have been a little more disciplined on the downhills to try and lock in on the right pace even though it feels easy so you don't have to pay for it later.  But, still good run overall with the miles and quality.  Legs have been feeling a little stronger lately.

High 60's and cloudy at the start so pretty nice morning for running.

GoMeb Razor Miles: 10.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.250.000.000.000.000.000.006.25

6.25 mi, 54:15, 8:41 avg

Out and back run on Alderman Road to Pinellas trail, just past the old train tunnel to the little park on the other side.  A little cooler than yesterday morning.

Scheduled run was 5-7 miles easy so I think this run counted.

Tomorrow was supposed to be scheduled off day (totally coincidence that it is also Thanksgiving since it's a generic training plan).  But, instead I'm going to do the 5k Turkey Trot at Clearwater High School.  Hoping for a significant improvement over last year and another coffee mug.

Race: Tampa Bay Times Turkey Trot 5k (3.107 Miles) 00:20:12, Place overall: 95, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.440.000.003.120.000.000.006.56

Tradition continues, back again to the Turkey Trot in Clearwater, previously known as the St Pete Time Turkey Trot, now the Tampa Bay Times Turkey Trot and this year for the first year ever with chip timing.  Previously, the top 125 male and female runners would get a mug and their time recorded in the results.  Once the race finish cards were passed out, no more results were recorded.   But, this year the bibs came with chips.  Top 125 male and female still received coffee mugs but it was essentially gun time since cards were passed out as people crossed but you no longer filled out any information.

Arrived at the race a little bit later than hoped for, just after 6:30, parked on the street near Rumba restaurant which was close to the start but farther from the planned meeting spot near the stadium.  Drove down with Jessica, Jacob, Sophia, and Aubrey.  Andy, my father-in-law drove down with Emily, John and their kids as well Hannah and Noah.  Jenny drove down with Thomas.

Jacob and I went ahead to warm up and line up near the start, only had time for a few minutes of warming up, 0.33 miles total including a few strides.  Squeezed our way into the crowd and once everyone else squeezed in we were about 8 rows back.  Saw Dixie before the race start.  He pointed to a guy nearby wearing flowery shorts and no shirt and asked if I could beat that guy, had no way of telling, he looked pretty fit, mayb early 50's.  Jacob found a friend of his so was a row or two back from me.  When the race started I didn't see him but he kept me in his sights and was pretty close to me for the first mile.  First mile came in at 6:30, although I started my watch before I crossed (close to gun time) so it was closer to 6:25.   Turned the corner just after the mile marker and kept a steady pace, next mile felt harder but was only 1 second slower.  Shortly into the third mile is the hill, which I recently learned was called cemetary hill.  Looked for the cemetary and saw it for the first time running this race.

Slowed down just a little on the uphill, but made it back once the road flattened out.  Still passing a few people here or there.  For a good part of the race I was following the guy in the flowery shorts, he was running pretty strong.  At some point lost sight of him, not sure if I passed him or if he pulled ahead.

Finally, the turn off to the stadium was just ahead.  No idea if there were 125 male runners ahead of me.  Approached the track and could see the clock - 19:56, just a little way to go.  Goal had been to break 20:30, maybe 20:15 or better if I could.  Crossed the finish line and saw the guy with the cards still had some left, handed me one which I took to the awards tent.

Got my mug and then saw Thomas walking away holding a mug - 17:53 chip time for him, 24th overall.  Next, ran into Jacob, pretty excited about his time, 20:55 chip, 21:06 gun time but did not get a mug (later saw that he was 108th male so not sure why he did not get a mug) - about 26 second PR for him.  Ran into Jenny who was also carrying a mug.

Drove back to Palm Harbor after the race, ran another easy 3 miles to make up partially for the change in schedule (was supposed to do 6 mile @half marathon pace with warm up and cool down).

As I was looking for the rest of the group I could hear them announcing awards - overall, masters, and they were also doing grand masters, surprisingly, I hear my name called.  Go back to the award tent, get a medal and told that I'll get an email good for free entry into next year's race.

Happy with the improvement since PHSC and since last year when I was 30 second slower with much less even splits.

Later in the afternoon, picked up the boys (including Sammy the dog) and went to my parents house for Thanksgiving dinner.  I was in charge of pies, had bought three from JJ Gandy's and Andy made a green bean casserole.

Brooks T7 Miles: 3.45GoMeb Razor Miles: 3.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.490.000.000.000.000.000.004.49

4.49 mi, 39:56, 8:54 avg

Day after Thanksgiving and the Turkey trot recovery type run.  Loop runing south through Westlake to Nebraska Ave and over to Omaha Street and then back north to Alderman.

Pretty good run overall, nice morning weather.

After the run, met up with Jessica's family and went with them (minus Jessica and Aubrey) to iFly in Brandon which is a wind tunnel for indoor skydiving.  After some brief instructions and getting dressed in flight suits we each took one minute turns "skydiving". First minute was very basic techniques to get used to it.  The next time through was the "high flight", where they increased the speed and an instructor guided you up and kind of spun you around while both floating - maybe about 20 feet up, then back down and up again.  There were 14 of us and we had 30 minutes total time so two people got to go for a third minute, I was picked to go again.  The third time through was more relaxing and felt a little more like flying.  Would be fun to go again sometime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.210.000.000.000.000.000.003.21

3.21 mi, 30:03, 9:22 avg

Another fairly short run, kept at an easy pace (started slow and didn't get much faster).

Had been out last night with Jessica's sisters and their husbands, as well as a couple of their friends at "Captain Jacks" in Tarpon Springs which we "closed down" - fortunately they closed at 11:00.

In the evening, went to Clearwater Beach and did a dinner cruise as a somewhat surprise early birthday gift since Marc (brother-in-law), myself and Jessica have birthdays one week apart in December.  My parents came down also.  The food was better than expected and I spent some time on the dance floor for the entertainment of the kids watching me flail around.  I was a little apprehensive about going out the night before my 20 mile run - last big one before the marathon.  At first, abstained from any alcohol but later decided on one glass of wine with dinner which turned out to hit the spot and would not seem to impact my long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.269.000.000.000.000.000.0020.26

20.26 mi, 2:44:43, 8:08 avg, elev gain 271 feet (Strava says 489 feet)

I don't normally run 20 miles on consecutive weeks but wanted to get two in for this training cycle.  Schedule called for rolling hills, which I'd normally go up to Brooksville to find.  I decided to stay in the area.  I couldn't do an out and back and stay in anything resembling rolling hills, so I picked a loop which I thought could work and get the job done in about 3 loops.  Ran south out of Westlake, left onto Nebraska for a brief distance then continue south on Belcher to Tampa Road, then head west to Omaha Street all the way up to Alderman and then east towards the north entrance of Westlake.  It was basically the same each time but I made some small adjustments - one time going through Indian Trails, other times making some small detours here or there, but basically stuck to the course.  

It was cool enough than I was fine running with a 10oz bottle which I refilled at stops back at the house.  Overall the run went really well.  This was probably my best Palm Harbor long run so far.

First 9 miles called for an easy pace, which I averaged around an 8:45.  After the 9 miles, I felt kind of locked into the pace and didn't feel like I could go faster but was supposed to run the next 9 miles at about a 7:30 pace.  But, when I had to I was able to switch gears and run in the 7:30's (mid to high 7:30's for first 6 miles), then 7:26, followed by last two of the faster miles at 7:15.  Each of the faster miles felt like I couldn't do it, but stuck with a mantra of just one more.  As I was finishing up the 8th mile ahead of pace I knew the 9th mile would be no problem.

Was about a mile from the house when I finished the 9th faster mile for 18 total, was just over 19 miles once near the house so ran a small 1 mile loop near the house.

Glad there were only three loops - not enough to get boring and each loop didn't feel so long after finishing the first one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.603.751.860.000.000.000.0010.21

10.21 mi, 1:20:29, 7:53 avg, elev gain 254 feet

Another tough Tuesday, or maybe terrific Tuesday.  Finally reached the peak of increasingly longer Tuesday intervals as next week heads into the taper.

3x(2k@7:00, then 1k@6:35), two minutes rest between repeats, two mile warm up and two mile warm down.

Route was south down Lakeview, right onto Sandy Hook which curves around and crosses Lakeview and eventually runs into Village Way, run down that and then right onto Lakeview towards the house and a little bit past it to reach 3k.

Paces for the three sets: 1. 7:05(2k), 6:36(1k), 2. 6:56(2k), 6:32(1k)  3.6:56(2k),6:27(1k)

Felt great to get this workout done.  For a good portion of Monday, legs were feeling a little tired from Sunday's 20 mile run and was considering switching around the schedule this week and pushing today's run out another day but felt good enough to try when I woke up.

Next week's Tuesday run is "only" 5x1k.  Will be less than two weeks from the marathon.  Just far enough out to still have some training effect

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.150.000.000.000.000.000.005.15

5.15 mi,  45:42, 8:52 avg, elev gain 82 feet

Day after hard run easy run.  Did a rectangular loop which was almost perfectly 5 miles and avoided traffic lights - did not cross Alt 19 like the last time I did a similar yet slightly farther route.  Cool - almost cold 48 degrees, but very nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.280.000.000.000.000.000.006.28

6.28 mi, 50:05, 7:58 avg

Scheduled run was 5-7 mile "aerobic" run, goal pace between 8:00-8:15.  Ran from my house to the new, almost ready to be opened trail that will connect the Starkey Bike Trail and the Pinellas Trail.  Saw lots of deer, maybe 8 or 9.  A couple individuals and a group.  They seemed not bothered at all by my presence.  One of them looked like he was thinking of running out in front of me.  Very nice morning, run seemed to flow pretty nicely.

Brooks Launch(lobster) Miles: 6.28
Comments
From Burt on Sat, Dec 01, 2018 at 12:24:49 from 70.176.85.97

You have been crushing it lately. Have you always been this fast?

From Mark on Mon, Dec 03, 2018 at 09:47:19 from 24.129.132.75

Thanks Burt!

Well, at one point I was a little bit faster, then I got slower. I've been following a plan for over 16 weeks now and it's been starting to pay off finally, at least in training. Will soon find out how it has worked for the actual marathon part.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.340.000.000.000.000.000.004.34

4.34 mi, 38:18, 8:49 avg

Ran in Westlake neighborhood, headed south winding around until out the south entrance and then a little bit on Nebraska to 18th Street before turning back.  Nice and cool morning again.  Bigger run tomorrow.

218 miles for November!  (March was a little higher due to the 33 1/3 mile and 50 mile races).

GoMeb Razor Miles: 4.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.5910.001.000.000.000.000.0014.59

14.59 mi, 1:55:24, 7:46 avg

Last long run for this training cycle. 1.5 mile warm up, 10-11 @MP, 1.5 mile warm down.  At the start of this plan, these long runs with MP miles were tough, part of it was weather (back in August), part of it was fitness, and part of it mental since I'd usually only ever run faster miles as part of a fast finish long run.  Today's run felt good.  I had a little more confidence than usual that I could do the job.

Got onto pace ok for the first mile after the warm up.  Ran in Starkey Park on the bike trail.  Happened to start right at one of the half mile markers (1 1/2 mile line), trail is marked to 6 1/2 mile line, then it hits the Suncoast Trail.  I had one 10 oz bottle, thought I might stop briefly if I needed more but I'd keep going if I could.  Took one Roctane gel (salted chocolate) - also, an hour before the run I had a beet juice concentrate.  

First mile at 7:32, then 7:27, and then back to 7:32.  After that the miles each got a little bit faster.  Still felt good at the turnaround and pace kept on increasing a little bit.  Last mile at 7:00.

MP miles - 7:32, 7:27, 7:32, 7:25, 7:21, 7:26, 7:17, 7:17, 7:15, 7:14, 7:00

Except for the last mile I didn't feel like I was pushing too hard or racing the workout. 

Two weeks from today, hopefully I can lock in a good pace and hang on.  This will be my longest marathon plan and probably the most varied one and only one so far with scheduled hill repeats.

Next big accomplishment for the day was disposing of two old tube TV sets sitting in my garage to the county hazmat dropoff day ($5 each was worth it - old paint and stuff like that was free to drop off).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.240.003.100.620.000.000.008.96

8.96 mi, 1:13:26, 8:12 avg, elev gain 219 feet

One of the last hard workouts but a little bit easier vs the trend of increasingly harder Tuesday workouts.  Today's workout was 5x1km @10k pace, followed by 5x200m @5k pace with 30 second rests between the 200's (felt kind of like tabatas).  

The night before I almost felt like I was coming down with a cold and worried a little bit about pushing it, but felt fine after the warm up.  

Route was straight down Lakeview, turn right onto Sandy Hook road to it's first turn for 1km.  Did the 2 minute rest/jog by going a little farther and then back the way I came for the next repeat.  During the first one I was running about a 6:45 pace at first and forgot that it was supposed to be 10k pace, thinking it should have been half marathon pace so started to slow down but fortunately remembered the correct pace, picked it up a little bit.

1k repeat paces: 6:40. 6:30, 6:38, 6:28, 6:31

200's were pretty fun, ran those a little fast : 5:42, 6:13, 6:04, 5:53, 5:59

Just a few more big workouts left!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.730.000.000.000.000.000.003.73

3.73 mi, 35:22, 9:29 avg

Easy run on day after harder run, legs were whining a little bit.  Out and back run in Westlake, to the south and out the neighborhood just far enough so I'd have a little bit over 3.5 miles.  Now it is starting to feel like taper week but too early to get that feeling where you have extra energy becuase you've cut back on miles.  One more harder run this week and then fewer runs next week leading up to Saturday in Jacksonville.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.051.000.000.000.000.000.008.05

8.05 mi, 1:07:33, 8:24 avg, elev again 155 feet

I swapped scheduled runs around.  Today was supposed to be 2x3 miles @ half marathon pace, with mile rest, and 2 miles warm up and 2 warm down, which I wanted to run on Starkey Blvd.  But, I had to pick up Sophia by 9:00 from Scott's house, so instead did one big loop near Westlake, heading north on Belcher, west on Klosterman, and then south down the Pinellas trail (more like a trapezoid than a loop).  Run was good, temperature was pleasant mid 50's, one small handheld bottle of gatorade was plenty.  I only had to stop once while waiting for the light to cross over alt-19.  First mile was 9:40 (not bad for a warm up mile for me), then steadily got faster, except for mile 7 where I slowed down by 5 seconds (maybe that was the stopping and then starting while waiting to cross alt-19).

Finished run a little bit after 8:00, so enough time to leave and get Sophia.  Saw Aubrey compete in national cheer leading competition for Pop Warner at Wide World of Sports in Orlando.  They did well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.214.002.000.000.000.000.0011.21

11.21 mi, 1:17:19, 7:48 avg

This was Friday's run switched to today.  Basically, 2x3 mi at half marathon pace, with 1mile easy between sets, 2 mile warm up and 2 mile warm down.

Ran on Starkey Blvd bike trail starting at the little church, ran 1 mile out and then back for the warm up, then got going on the hard part.  I had a little bit of trouble locking onto pace for the first mile, but felt better on the next two miles.  Easy mile felt easy, then turned around and was able to get onto pace easier this time.

First set: 7:05, 6:54, 6:51

Second set: 6:58, 6:58,6:46

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.240.002.251.000.000.000.008.49

8.49 mi, 1:12:21, 8:31 avg

Taper week (or sharpening phase), this will be the last hard workout before the race.  There was one more scheduled but that was based on the race being on  Monday instead of Saturday.

After two mile warm up, 3x1200m at half marathon goal pace, or about 7:00 pace.  Went pretty well, with average paces of 7:00, 6:55, and 6:53.

Next up 4x400m @ 5k pace, about 6:30, - the first one felt hard but not really, it felt like I was going fast enough but the pace said otherwise but still managed to get close to 6:30, next three were better especially the last one.  Paces for these were: 6:34, 6:10, 6:26, and 5:58

Finally wrapped things up with two miles easy.

Weather was nice and cool, low 50's, felt perfect.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.090.000.000.000.000.000.003.09

3.09 mi, 28:50, 9:19 avg

One more easy paced run (which turns out to be the last run before Jacksonville).  Ran down Belcher to Nebraska and back into Westlake Village.  The route made an image on the map that looks like a (slighlty overweight) bird stitting on its perch.   Cooler that yesterday at 46 degrees, perfect marathon weatther (unfortunately it will be a littler warmer and rainier on Saturday).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6.0 mi, 1:03:45, 10:37 avg, elev gain 103 feet

Ran with Joe and Jamie starting in Westlake Village, out the south entrance and over to and just past Pop Stansell Park before turning around and coming back the same route in reverse.  This was my first run back since the marathon - so one full week off.  This was one of Jamie's first runs back in a while after taking a few months off.  We did 4/1 run/walk and it felt pretty good.  Weather was nice 55 degrees and cloudy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.160.000.000.000.000.000.003.16

3.16 mi, 27:02, 8:33 avg

Stayed overnight in Siesta Key for mini getaway with Jessica and her kids.  Yesterday had done iFly and some Christmas shopping on our way down here and then spent a little time walking on the beach before going out to dinner.   Hotel was about 0.3 miles from the beach, so ran out there and then out and back heading north.  Faster run than Saturday but kept it short.  Ran with Jacob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.240.000.000.000.000.000.004.24

4.24 mi, 36:16, 8:33 avg, elev gain 52 feet

A bit behind on updating my blog, but wanted to put in an entry for the final day of the year to wrap things up and then I'll try and catch up tomorrow.

I ran the Jacksonville Marathon on 12/15.  Did pretty good, I'd say somewhere around my "B" goal if I had actually made up a,b,and c goals with the "A" goal being a BQ, or sub 3:25.  Actual time was 3:31:05, with a decent first half just under 1:41 (thinking that I could do 3:20 or better but held back just a little).  Rough patch started after crossing mile 16, then a slower mile 17 (8:50), then a small comeback for 18-20, followed by two over 9:00 miles, and finally picked myself back up, and stayed in the 8:11-8:40 range for final miles, with way too much left in the tank for the final kick.  Way better than NYC which was a struggle to get 3:49.

Since the marathon ran 5 shorter runs (with first run one week post marathon), and then attempted 22 miles this past Saturday which turned into a struggle and more like 21.4 than 22.

And finally today, 4.24 miles in Westlake, out and back run, enough miles to get over 130 for the month, felt much better than Saturday.  Running-wise, 2018 started out kind of rough, built back up and decided to train within a schedule which helped a lot and kept my legs pretty fresh with the variety of different work outs, short runs, long runs, extra day off here and there.

Outside of running it was a good year, a few rough patches and some struggles here and there, things that I wish could be better,  but much to be thankful for, and probably even more than I realize.  Hoping for another good year in 2019.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1501.90293.58110.7121.330.000.000.001927.52
Brooks Launch(lobster) Miles: 573.12Brooks Pure Flow Miles: 62.66GoMeb Speed3 Miles: 66.71GoMeb Razor Miles: 468.00Brooks T7 Miles: 20.68
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