The Long Run

Treasure Coast Marathon

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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: 29:03:39 (6/2013)

Marathons:

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

 

 

 

 

Short-Term Running Goals:

 

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

 

Long-Term Running Goals:

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

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

 

Personal:

Dad of  three (welcome Charlotte Dani on 8/10) awesome 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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 50.86 Year: 643.83
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
496.4389.9947.1010.310.000.000.00643.83
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.030.000.000.400.000.000.008.43

8.43@8:26 (1:11:11)

8 miles plus strides after sleeping in a little bit (started at 11:00).  Wasn't up too late last night but the extra rest did help.  Ran the Pinellas Trail by way of the Delaware Ave crosswalk and then heading north.  Strides were done near the house in front of the park.

Long run steps up to 18 miles tomorrow including to sets of MP segments (6 miles and 5 miles)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.0412.000.000.000.000.000.0018.04

18.04@8:10 pace (2:27:25)

Stepping up to 18 miles.  A little bit worried about this run going to 18 miles with two sets of marathon pace miles.  Workout plan was 4 EZ, 6@MP, 1 EZ, 5@MP, 2 EZ, with MP being about a 7:45 pace (7:51 to just get by, a little faster if I feel really good).   I was wanting to run at Starkey Park but the water situation there is not ideal with no coolers, just what you can carry, or could do Starky Blvd (with a water drop someplace) or loop through Starkey Ranch.  Finally decided on Pinellas Trail.  It's a pretty fun place to run, but if not starting out extra early it gets busy with walkers, roller bladers, cyclists ranging from serious to super casual and then there are people on "contraptions" - recumbent bikes, recumbent tricycles, electrified bikes and scooters, those hoverboard things.

So, first part, 4 EZ was run from WLV to the trail heading south to the water fountain at Curlew (was actually just past 4).  Grabbed some water from the fountain then north I went.  At 5 1/2 miles I was about a half mile north of the train tunnel, turned around to make it 6 miles and was near the water fountain outside of Wall Springs Park.  First set splits: 7:48, 7:36, 7:42, 7:33, 7:39, 7:35.

So, that was a big relief, over half way done now.  But, it was warming up.  68 degrees and humid for the start (felt nice standing still but you could feel it warming up after just a mile of easy running).  Finished the easy mile and got going again (but just before that saw father-in-law Andy on roller blades and said hi for a few seconds).

Headed south about 3 miles, then turned back north so I'd end near the crosswalk to head back home (I had a bottle stashed there).  I got through the miles but it wasn't a real feel-good experience, just ok do the job.  Splits: 7:45, 7:44, 7:48, 7:35, 7:35

And then finally, the last two "easy" miles back home.  The final mile went along nicely and was actually at 7:53 which is pretty close to MP pace goal.

Overall good 18 mile experience wrapping up 63 miles for the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.030.000.000.280.000.000.007.31

7.31@8:44 (1:03:48)

Start of week 14, 7 miles easy followed by some strides.  Ran from Westlake Village over to the Pinellas trail by way of Delaware Ave.  Headed north to reach about 3.5 miles then turned back.  On the way back it felt like the shoe laces on my left foot were too tight and digging into my foot (I once made the mistake of ignoring this, tendons were not happy) so I stopped and loosened.

When I got back to the house, did some of the strides, but was feeling like something was off (also was not hitting the usual speed for these), so did 4 out of the 6.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.170.003.100.750.000.000.008.02

8.02mi@7:54 (1:03:23)

Scheduled workout was 6x1k @6:47 pace, followed by 3x400m @6:25 along with warm up and cool down.

I ran from WLV to the Pinellas Trail, on my way there I was feeling a little bit sluggish, not tired or achey, just slower (11:11 for the first mile, at least a minute slower than what I've recently been runnning for a warm up mile).  I was also feeling a little bummed out, having just found out that my Uncle Dan passed away yesterday.  He'd been sick for some time and not doing well, but still sad for it to finally happen.  Many fond memories from growing up and into adulthood.  He loved to cook and was somewhat of a Mr Clean but loved his kids, nephews and nieces, and grandkids and everyone in the family.

So, the first repeat was a struggle, instead of a 6:47 pace was a 7:07 pace and that was after a valiant attempt at the end (was hovering near 7:30 for most of it).  Thought about calling it off, maybe switching with tomorrow.  But, no try just one more.  Next one was a lot better, same amount of effort but faster.  Bargained with myself to get through, at least do 5 of them and then maybe 2 out of the 3 400's at the end.

So, the 5 1k repeat paces ended up at: 7:07, 6:40, 6:37, 6:26, 6:37

On the last two especially I felt like I finally had an efficient stride, like I was gliding rather then clunking along.

After doing the first of the 400's, decided they were too good to pass up so did all three:

5:56, 6:02, 6:06 for the paces.

The jog back felt good.  The paces were there, I just needed to not give up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.040.000.000.000.000.000.005.04

5.04@8:45

Ran from Foxwood on my new favorite loop.  Scheduled easy run day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.090.000.000.000.000.000.0010.09

10.09@8:46 (1:28:35)

Mid-week medium long run, from WLV then cut through Eniswood, over to the Pinellas Trail, then headed south.  I was trying not to push the pace but probably wasn't going slow enough to count this as easy.  At the same time I didn't feel like I could go faster.  It's a dangerous pace because you want to go faster to see if you can without actually trying to run a specific pace.

I also started probably 20 minutes later than  I should have so Jessica was not able to get to body combat, she said it was ok.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.060.000.000.410.000.000.006.47

6.47@8:41

Today was another easy day run (but with strides added at the end).  Did the Lake Dan run - out and back from Foxwood then down the new trail until hitting 3 miles before turning around.

Strides today felt a lot better than Monday, did all 6 this time.

Another 18 mile run tomorrow with 4 tempo miles near the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.121.004.000.000.000.000.0018.12

18.12@8:17 (2:29:58)

Long run with 4 Tempo miles near the end, followed by 2 "easy"miles one of which turned into more of marathon pace.  Ran from my house, then over to Starkey Blvd via SR54.  This took me a little bit into Starkey Park to reach the turnaround point at 9 miles.  First mile was decent at 9:50, then next at 9:02 then in the 8's until the hard part starting at mile 13.  Mile 12 I did slow down a little bit to get ready for the tempo portion.  I ended up not running it straight through, felt pretty clunky.  I should have just kept going, but I stopped and then started going again.  So, second half (about 2.8 miles) was much faster.  

The tempo miles: 7:21, 7:08, 7:00, 6:52

Going into the last tempo mile I felt really good, although toward the end I was struggling to hang on but wanted to finish under 7:00 (even though not really on the plan).

Next mile was easy and as I got closer to home picked it up and did last mile at 7:46 which unlike the last tempo mile felt somewhat effortless.

Comments
From Tom K on Tue, Jan 12, 2021 at 17:08:37 from 47.201.57.215

Solid run! That is some great work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.050.000.000.430.000.000.005.48

5.48@8:58

5 easy miles plus  6x100m strides at the end.  Did my new favorite loop from Foxwood.

I was about 9:12 pace when I finished the easy miles and the strides brought the pace to 8:58 average.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.071.007.000.000.000.000.0010.07

10.07@7:46, 1:18:12

Today was a long tempo, with 1 mile warmup, 8 miles at tempo pace, then one mile cooldown.  These are tough for me to get going, but if I can tough outthe first part I end up doing ok.

I felt way off, not hitting goal pace and was getting frustrated so took a brief break 1.2 miles into the tempo portion.  Got going again, this time it was better.  I told myself I'd at least keep going until the turnaround point.  I made that ok and ended up going one more mile, before another short break.  Got going again and made it through.  Paces improved throughout the run, but it wasn't quite the workout it was suppposed to be.  Still a good workout, felt strong at the end.

Tempo miles: 7:55 (hurting), 7:44(better), 7:27, 7:23, 7:19, 7:11, 7:21, 7:10

The "jog" home for the last mile felt easy even though it was actually 7:55 pace.

Run was on the Pinellas Trail from Westlake Village via Eniswood neighborhood.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.120.000.000.000.000.000.004.12

4.12@8:52, 36:33

Short and easy run today in Westlake Village and up and down Alderman, running in the t-shape pattern

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.050.000.000.000.000.000.008.05

8.05@8:19 , 1:06:59

Mid week medium long run during cutback week so "just" 8 miles.  Ran it a little bit fast - should have been more like 8:45 to 9:15 pace.  Ran on Pinellas Trail from WLV via the crosswalk near the high school on Delaware St, or maybe the "Delaware crossing"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.460.000.000.000.000.000.003.46

3.46@8:34

Ran in Westlake Village, one somewhat Texas shaped loop.  This was a little bit short of my mileage goal but Jessica had a dental appointment to try and save a disintegrating tooth.  I'll still be pretty close or right on the weekly mileage goal with the little random extra distances.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.005.050.000.000.000.000.0016.05

16.05@8:18, 2:13:09

Long run Saturday, from my house, a little on SR54, and then Starkey Blvd into Starkey Park until reaching 8 miles, then turning back.  Supposed to be all easy miles but ended picking up the pace last 5 miles between 7:55 and 7:25.  The faster miles were good but this might come back to haunt me for not holding the pace easy enough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.880.000.000.000.000.000.008.88

6.23@8:34

Ran in Westlake Village doing a couple of loops around inside the neighborhood.  Today is an 8 mile day but I decided to break this up into two runs because I didn't get up early enough before getting ready to go to Busch Gardens, however as it turned out I could have finished up the miles since not everyone was ready to go after I got back.

PM - 2.65@8:50

On the way back from Busch Gardens stopped off at a doctor appointment for one of the kids.  I finished up the miles nearby, route was down McMullen Booth Road and then back and forth over that pedestrian bridge that's part of the Ream Wilson Clearwater Trail (I've always wanted to run over that bridge).

Just now realized it came out to 8.88 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.030.007.000.000.000.000.009.03

9.03@7:42, 1:09:37

Workout of the day 2x3 mi at "tempo" pace, then 1 more mile at tempo pace with three minute rest between sets. There was also a 1 mile warmup and 1 mile cool down.

Did the run looping inside of Westlake Village.

Hard for me to get on pace the first couple of miles, but mile 3 of the first set was good at 7:11.

Next set was better and then the lone mile at the end was 6:45

Set 1: 7:56, 7:39, 7:11

Set 2: 7:28, 7:05, 7:04

Last mile: 6:45

Overall was a really good run especially the last 3 fast miles. Hoping to get back to running more than 1 sub-7:00 mile in a row and eventually back down to sub-20:00 5k's, but this is good for now as long as I can keep moving in that direction.

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

14.13@8:07

Ran up Starkey Blvd into Starkey Park.  Felt good today and ended up going faster than last week's long run which was supposed to be at a faster pace than this week.  First 5 miles were easy, then next couple were just slower than 8:00, with the last 7 miles all under 8:00.

It was also a pretty nice day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.120.000.000.390.000.000.008.51

8.12@9:11 followed by 6x100m strides (0.39@5:47)

Ran from my house, first doing my new favorite loop portion on the Starkey Gap trail along with enough further south down the trail so that I'd get 8 miles for the easy portion.

Finished up with the strides near my house, up and down the street.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.110.000.000.000.000.000.006.11

6.11@9:18

Did tomorrow's run today.  6 easy miles, looping inside Westlake Village.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.060.008.000.000.000.000.0010.06

10.06@7:32, HR 158 bpm

1 mi warmup, 3T, 3T, 2T, 1 mile cool

Did yesterday's tempo today running loops inside Westlake Village.

First up was 3 miles at Tempo: 7:29,  7:23, 7:23

(first set was a little bit slower than goal but was pretty sure I'd get faster.  This workout is supposed to get progressively faster each set so actually kind of on goal).

Second set: 7:14, 7:20, 7:11

Third set: 7:15, 7:02

Good to get this run completed, slowly going in the direction I want.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.020.000.000.000.000.000.009.02

9.02@8:23

Mid-week medium long run from Westlake Village, over the the Pinellas Trail via the crossing near the high school and then north far enough to reach 4.5 miles out (which is a little past the old trail tunnel).  Last 4 miles were at 7:55ish average which was probably too fast for today but once I again I was in a hurry for a deadline to get back to the house.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.100.000.000.420.000.000.007.52

7.52@8:28, HR 143 bpm

7 miles plus strides at the end, run from my house, past the golf club, then down Starkey Gap Trail until reaching Keystone Road, then back the way I came.

Probably ran this "easy" day run a little too fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.0010.080.000.000.000.000.0020.08

20.08 @ 8:10, HR 155 bpm

10:59 am start time, weather in the mid 60's and cloudy so I was able to once again get away with the later start.

20 mile run, up Starkey Blvd and into the park until reaching 10 miles.  First mile was 9:43, then the next 9 were in the 8:15 to 8:45 range.  When it came time to shift to marathon pace miles I did a reasonably good job.  I didn't want to quit and I hit all of the miles under 8:00 pace, but I did end up stopping a few times, partially due to the hydration situation.   It was better than the last 20 mile run where I also stopped a few times but gave up after just two miles of marathon pace, then shifted to survival finishing with an 8:32 average.

So, progress at least despite not quite being where I wished I was with fitness, but then again 20 miles itself is an accomplishment.

I felt better after the run this time compared to last time where I felt beat up and tired going into Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.410.000.000.006.41

6.41@9:47 , 1:02:43

6 miles easy pace from my house and then out and back down the trail past Lake Dan.  I avoided Robert Trent Jones Pkwy today by running in the ditch to the trail and then crossing Trinity Blvd with the yellow flashing lights rather than at the traffic light.

The traffic light can actually be dangerous with left turning cars in a hurry and the intersection near the golf club can be dangerous with poor turn signal usage.  So, to avoid that spot I'd been crossing before the intersection, but the last couple of times some guy in a golf cart has been yelling at me because someone was hit recently.

Anyway, took the run easy with the easy part just over 10:00 pace, followed by not skipping the strides.

Last week I saw my (garmin reported) vo2 max drop from 53 to 51 and then down to 50 on Saturday (previous week it went from 54 to 53), maybe a little bit of overtraining so going to move to the slow end of the easy pace instead of pushing pace the faster end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.170.000.000.000.000.000.005.17

5.17@9:13

I pushed out my hard run (6x800,4x400) out one day. I was feeling tired, Whoop said my recovery was low, did not sleep well last night, and the time was tight (wanted to get back so Jessica could get to body combat at the Y), so just opted for easy paced run scheduled for tomorrow.

Out and back run from Westlake Village, to the Pinellas Trail and a little bit north.  It was a nice morning, good temperature for speed work, hopefully will be good tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.060.000.000.000.000.000.009.06

9.06@9:58

Another bad night of sleep and showing low recovery again.  Decided once again to push out the hard run and do Thursday's run today.  Hopefully tomorrow will be good, I'll just have to do the best.

I went out extra slow the first mile (12:18), actually it started out as a walk and gradually morphed into a run.  Was thinking about doing only 7 miles, but when I got to the end of the trail portion where it turns onto Keystone, kept going and a little bit into Brooker Creek Preserve to reach 4.5 miles.

The rest of the miles became a gradual progression run finishing up at 8:17 pace.

I felt really good at the end, not tired at all, somewhat rejuvenated.

Tomorrow I will run fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.050.003.001.000.000.000.008.05

8.05 @ 7:42 avg

And finally, Tuesday's run.  I think it paid back with legs feeling fresher.

The nice surprise is that the first of the 800's was pretty close to goal pace (within a few seconds), but it didn't feel hopeless and I knew that pattern that they would get faster and more doable.  I didn't have to bargain with myself to keep going.  Just did one and moved onto the next one.  Then, moved onto the 400's.  

800's paces: 6:50, 6:44, 6:34, 6:26, 6:30, 6:26

400's paces: 6:08, 6:16, 6:04, 6:04

Route was out to the Pinellas Trail and a little south for the easy miles, and then up and down the trail near the entrance for the repeats.  

Last time I did a similar workout I struggled with the first one and only did 5 out of 6 of them, although I did do the 400's (but only two scheduled that time)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.410.000.000.410.000.000.005.82

5.82 @ 9:40 avg

5ish easy miles followed by strides.  Did my favorite loop near my house on the "new trail" which I guess has a name because it now has signs "The Starkey Gap Trail", so from henceforth it will be called that.

In keeping with Wednesday's successfull slow run, ran slowish again today although the strides at the end made the overall average seem faster.  Saving it for tomorrow for the 16 miles which includes 4 Tempo miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.122.004.000.000.000.000.0016.12

16.12 @ 8:19

Was going to try and get an early start but it was pouring rain (which is doable), but the thunder and lightning gave me second thoughts.  But if I waited too long it might be warm humid and miserable.  Rain slowed down but told Jessica to go ahead to body combat class and I'd stay back with the baby.

So, finally got started at 10:20.  Easy start with slowish first mile at 10:34.  Ran north through Eniswood and over to the Pinellas trail heading south.  Carried a 17oz hand held bottle and had a small 10oz bottle in my belt.  Stashed the big bottle near where I'd start the tempo portion after doing some more southbound out and back.  I let the pace creep up for miles 5-10 (mile 10 @ 8:08) partially so it wouldn't be a big shock transitioning to the faster miles.

Similar to Thursday's run, when I had to speed up I could speed up to the pace I wanted.  It was only 4 tempo miles and I was thoroughly warmed up so no excuses to stop.

Tempo paces: 7:22. 7:17, 7:22, 7:16

At the start of the last tempo mile I seemed to slip off of pace, had to struggle to get back on pace but then ended up finishing it faster.

Grabbed my drink bottle and did the two miles home (which turned into feel good MP miles).

The weather really held.  After a partly sunny warm patch at the start of the run, the cloud cover held and some cool breezes remained for the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.100.000.000.380.000.000.006.48

6.48 @ 9:28, HR 131 bpm

Another easy run day, followed by strides.  Wore heart rate strap to try and keep myself honest  which seemed to work with HR at 131 including the strides.

Ran from Westlake Village over to the Pinellas Trail and then north until reaching 3 miles to turn around.  Was coolish for most of the run, but warm enough to run with no shirt.  No music as well to make it so I wasn't all geared up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.020.000.000.000.000.000.003.02

3.02@9:25

Similar to last week, I pushed my hard run out one day and just did Wednesday's easy run today.  There was a bit of covid teen drama here last night and the morning schedule looked uncertain so instead of stressing about it just did one loop inside Westlake Village.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.040.004.001.000.000.000.009.04

9.04@7:41, HR 149 bpm

Unlike last week, I only pushed out the hard run by one day.  Since the original schedule got compressed due to Marathon date/venue change today could have been 3x2 mile repeats or a mix of shorter repeats.  The other skipped week was 1200m repeats so I decided to do this one which was 3x1 mile, 2x800m, 2x400m.  But, I didn't remember correctly and ended up doing 4x400m instead of 2x400m. 2 mile warmup and cool-down.  Ran on the Starkey Gap trail south of the golf course.

3x1 mile: 6:54, 6:55, 6:43

2x800m paces: 6:32, 6:38

4x400m paces: 6:12, 6:12, 6:04, 6:00

Overall very happy with this workout, would like to be able to do more mile repeats and get the times back down toward 20 minute 5k pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.120.000.000.000.000.000.007.12

7.12@10:07, HR 130 bpm

Successful implementation of easy run on easy day.  Kept the heart rate average fairly low, sped up a little bit last two miles so I didn't feel like I ran too slow.  Trying to save something up for the weekend long run.

Ran the loop from Foxwood to SR54, to Starkey Gap Trail, south the near Lake Dan then back home via Trinity Blvd and the ditch.  Running the ditch makes me feel like a trail runner.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.050.000.000.410.000.000.004.46

4.46@9:31, HR 132 bpm

Easy run day, looping inside of Westlake Village.  After the 4 easy miles, 6x100m strides.  A little faster than yesterday (easy portion was about the same pace, strides sped up the average).

Hopefully tomorrow goes well.  Last "long run" before the marathon.  Next Saturday is "only" 10.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.006.100.000.000.000.000.0014.10

14.1@8:11, HR 149 bpm

Last long run for this marathon, no pace goals on the plan but turned this into progression/marathon goal pace for last 6 miles after slowly approaching goal pace before that. Started out early enough (7:15ish) so I could get to Aubrey's brunch around 10:15.

Ran from WLV, cut through Eniswood to Alt 19 then onto the Pinellas Trail with a sharp left turn heading south.  It was pretty much perfect weather with start temps in high 40's gradually going into low 50's.  Wore long sleeves and a hat but after about two miles took off the hat and later rolled up the sleeves.

As I approached the turnaround, had to decide whether to go over the bridge or run along the sidewalk.  I chose the bridge even though it would be a little harder (but safer due to no turning cars to watch for).  I didn't lose too much speed going over but gained some momentum coming back.

At some point I saw Bill ride by on his bike in the oppposite direction (I don't actually see that many people I know while running on this trail).  Last two miles were 7:33 and 7:37.

Comments
From Tom K on Tue, Feb 23, 2021 at 15:04:34 from 47.201.57.215

You've got to be pleased with that one. Good job!

From Mark on Tue, Feb 23, 2021 at 17:31:48 from 24.129.132.74

Thanks Tom!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.130.000.000.380.000.000.004.51

4.51@8:47

4ish easy miles plus 6x100m strides at the end.  I kept the 4 easy miles somewhat easy with an average pace just over 9:00 pace (after a first mile of 9:52).  Feels like I've started to escape the negative effects of the slight overtraining I noticed at the end of January.

Ran from my house, out the neighborhood and north onto the Starkey Gap Trail out to two miles, turned back and headed home then finished up with the strides up and down the street.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.140.004.000.000.000.000.008.14

8.14@7:47

I finally did a faster Tuesday run on Tuesday instead of moving it out a day.  Today's run was 2x2 mile repeats at tempo pace with 2 minute rest between each set.  Did the loops in Westlake Village. Little rolling hills are a nice variety without being hard enough to impact the speed, I think it comes out to be a plus.

1st one: 7:09, 6:57

2nd one: 7:05, 6:53

I felt like I could have done a third one if needed to and possibly again at a faster pace.  Slowly inching my way back to sub-7:00 runs even if for just two miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.510.000.000.000.000.000.003.51

3.51@9:51

Easy run day so I took Stella with me.  There was some sniff 'n stop for the first half mile but then after that was a pretty steady run.  Did out and back from my house going north on the Starkey Gap Trail.  Good quality time with the beast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.120.000.000.000.000.000.007.12

7.12@8:20

The Thursday medium long run has tapered down to just 7 miles.  Route was from WLV out to the Pinellas Trail via the crossing near the high school and then north to around Wall Springs Park then back the same way.

First mile was 9:35, then did each mile a little faster.  Trying not to run too slow during the taper which I've often done in the past.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.220.000.000.400.000.000.004.62

4.62@8:16

4 easy plus 6x100m strides at the end.  Ran from my house and then southbound on the Starkey Gap Trail.  Return trip was mostly the same way except stayed on the trail until the ditch rather than Robert Trent Jones.  It is a little nicer with fewer tricking crossings (just one crossing that has a warning light).

Doesn't quite feel like training is almost done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.008.030.000.000.000.000.0010.03

10.03@7:51

Supposed to be "easy" run that turned into (goal) marathon pace run.

Ran from WLV to the Pinellas Trail, north to Klosterman Road with a right turn onto it to get the last 0.1 miles needed for the 5 miles out.

First mile was 8:55 (finally a sub-9:00 for first mile), next mile 8:14 and the rest were under 8:00.

Wishing this was my new "easy" pace.  Hopefully this deviation from the plan is more helpful than harmful.  Didn't feel beaten up after the run, looking forward to the final week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.920.000.000.330.000.000.006.25

6.25@8:42

Week before the marathon, just under 6 miles "easy" with 5 x 100m strides at the end.  Did out and back run from my house down the Starkey Gap Trail with strides done up and down the street near my house.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.160.003.000.000.000.000.005.16

5.16@7:28

Ran in Westlake Village with one mile easy warm up and then 4x1200m repeats (with 1 minute rest between each).  Average pace for the repeats came in just under 7:00 pace.  Pace felt good, did not feel too difficult.  Finished up with 1 mile "easy" which was a lot faster than the warm up mile but at least felt easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.060.000.000.000.000.000.004.06

4.06@9:39

Back to real easy pace today.  Just over 4 miles running with Stella (so there were some unplanned stop and sniff stops).  Ran from my house, then north up the Starkey Gap Trail, then returned back the way I came.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.003.120.000.000.000.000.003.12

3.12@7:39

Ok, today was supposed to be just 3 "easy" miles.  Instead I wanted to try getting right onto pace similar to what I'd want for race day.  

First I jogged around a small block, about 1/4 mile, then did three strides, paused like I was at the start line and then started.

Ran the three'ish mile loop inside Westlake Village which is a little short of 3 miles so I overalapped to reach the distance.  Paces were 7:48,7:41, and 7:30.  The first mile felt hardest (actually the first half of the first mile was what felt hard).

Upon looking back I probably could have just done the three easy but this felt like a confidence boost.

I'm not sure if this run would be my undoing, but waking up on Friday, Saturday, and Sunday did not feel great (although Saturday was the worst feeling day).  Not sure if I was fighting something as I don't think this 3 mile run could've ruined me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Rest, day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Rest.

Did not sleep well last night so woke up not feeling rested.  Helped get everyone packed up and in the car heading over to Florida's east coast for the marathon.  Dropped off Jessica's older girls with friends who lived a little bit (about an hour) south from where the race was.

Was starting to get tight on time (expo went until 5:00, I was on track to get there at 4:00). Andy, Jenny, and Tom were already there so asked if they could pick up my race bib.  That helped lower the stress.

Checked into the hotel and after relaxing a little got take out from an Italain restaurant nearby for spaghetti and meatballs.  After dinner laid out my stuff and made plans for 4:30 wake up and to the start line for 6:00 am race start.

Comments
From Tom K on Thu, Mar 11, 2021 at 12:12:37 from 47.206.60.114

race report? I already looked up the results! But still.... race report?

From Mark on Thu, Mar 11, 2021 at 16:08:21 from 24.129.132.74

Tom, I'm working on it, hope to wrap it up tonight. As you might've seen my time was 3:39, reasonable but was still feeling off. It was a pretty windy day, too. Not sure if you noticed that the overall winner has the same last name as me :)

From Tom K on Thu, Mar 11, 2021 at 19:41:58 from 47.206.60.114

I saw that. But I wasn't going to spoil that news. His time is fantastic. I also saw that it was pretty windy. That's a real pretty part of the state. I'd like to race there someday.

Race: Treasure Coast Marathon (26.219 Miles) 03:39:50, Place overall: 36, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.1726.360.000.000.000.000.0026.53

Treasure Coast Marathon - 

Tom's time: 2:42:05, 1st place overall (my time 3:39:50, 36th place overall)

(the one where I get to see my son beat me by nearly an hour and couldn't be happier about it)

3:39:50 (garmin distance 26.36, 8:20 pace), official 8:23 pace

Miles 1-7: 7:52, 7:59, 7:56, 7:52, 7:59, 7:55, 7:46

These were the good miles (for the most part), although I think sometime around mile 7 my legs felt more tired/sore than they should this early into 26.2.  I had time for just a short warm up before the race (running down the street from where I was dropped off to the starting area).  Hit the POP line and then saw Tom, Jenny, and Andy and then saw Jessica and Dani Charlotte while getting to the start line area.  It was already very windy so I was wearing a hat and arm warmers in case I got cold while waiting.  Was going to take them off before the race but lost sight of Andy and Jessica.

First mile felt good, like I wasn't trying, pace was right where I wanted it to be.  I sometimes struggle to get on pace but did not have that problem today.  Still dark at this point but light was just around the corner.  Mile 2 was also good, just a little slower but I was good with that, wanted to keep it steady.  Miles 3 and 4 a little faster with mile 4 same as mile 1.  I seemed to be right in the pace range I wanted.

Crossed over the first bridge (two bridges on this out and back course for a total of 4 crossings) and made it over to the start of the loop on the island between the two bridges, this was also where mile 9 was at the loop exit.  Andy was there and I tossed him my hat and arm warmers (I'd been carrying them since about mile 2).  We went down a short gravel road, through a gate and then back to pavement.  There were little tiny hills in this section that went through a residential area with big old trees lining the street.

I picked up the pace a little for mile 7, which would be my fastest mile at 7:46 and unfortunately my last sub-8:00 mile.  Was heading north at this point and although somewhat protected by the trees was feeling some wind.  There were two women running together that came up behind me gradually.  They were chatting away while running like it was effortless.  I tried to hang on for a little bit once they passed me but soon let them go.  A couple other people passed me.

Miles 8-13: 8:02, 8:24, 8:14, 8:15, 8:08, 8:28

Continuing north on the island, mile 8 was pretty close to 8:00 and I thought, ok no problem as long as I can keep the miles between 8:00 and 8:11 I'll be good for sub-3:35 (BQ) and maybe I'll even pick it up a little bit in the final mile which sometimes I can do.  But, mile 9 was not any better and pace slipped some more.  However, with the end of mile 9 I was at the loop exit.  Saw Andy again and asked how Tom was doing and was told he was in the lead.  Turning back onto the main road heading east I felt a boost, picked up the pace slightly to 8:14 pace.  Was now at the top of the second bridge.  Going down the backside of the bridge pace went back under 8:00 again for a bit.   Not only was there the downhill of the bridge, but at the bottom there was a sharp right turn where the course ran on an access road to the base of the bridge to a parking lot for fishing access.

Hitting that turn around and heading back up to the main road, I lost a little bit of steam again with the 8:00 slipping away but still a decent 8:15.  Course was now near the hotel so I started looking for Jessica and the baby (they didn't make it back out, the 4:30 early wake up meant a later morning nap).  Then there was a little out and back down a sidestreet next to the hotel.  For whatever reason, pace was better for mile 12 at 8:08.

Mile 13 started back on the main road heading east followed by the elbow in the road to head north, so it was a mix of easy running and then the start of the north wind.  It didn't feel too bad at first but seemed to start picking up more and more.  A couple more people passed me around this time.

Miles 14-17: 8:43, 8:53, 8:53, 8:23

Wind continued to be bad, it felt like it would never end but I knew the turnaround would make it better but it didn't feel that way.  Just after passing the mile 14 marker I could see on the other side of the road, the light mounted on a bike.  Looked like it was the bike they used for the race leader, heading south a few miles after the turnaround.  And then a little bit behind the bike I could see Tom.  I yelled out to the guy on the bike and pointed behind him "That's my son!!".  I wasn't sure if he heard me so I yelled it again and this time the guy on the bike said "He's doing awesome."  I was a little worried it might have distracted Tom but he seemed pretty focused.  There was a guy about a minute or two behind Tom.  Was hoping that Tom could hold him off and not get outkicked by someone drafting him but that would not be the case, the gap would only widen.

A woman passed me by around this time, coming up behind me slowly.  She was wearing headphones and head down kind of tucking into the wind.  I tried to say hi to her but she was pretty focused and slowly pulled ahead.

After the boost of seeing Tom in first place I felt some renewed energy for maybe about a mile until the wind was dragging on me again.  The aid stations had bottles of water and some had bottles of gatorade.  I had been carrying an almost full bottle of gatorade for a while.  I looked at it and then stopped running.  I walked for a bit while slamming it down, then got going again.  That short walk break was really worth it.  I got back the time I lost for the walk break, and ended mile 16 at the same pace as 15.  Picked up a little bit of momentum and got to the turnaround and then got a little faster after that ending mile 17 in 8:23.  I had some hope at this point if I could get back some speed, combined with the faster early miles I might have a shot at 3:35.

Miles 18-21: 8:18, 8:15, 8:24, 8:20

My legs were previously tired, but now I didn't really feel them, they were just sort of there.  Miles 18 and 19 were decent, both under 8:20.  And then finally miles 20, where some say the second half of the race begins.  It was a little bit slower, so the 3:35 feeling was slipping away but at least I was still moving.  Then sometime around mile 21 was across the street from the hotel and I saw Jessica standing there holding the baby and calling out to me.  Once again I felt some momentum, with the pace a few second faster but still had two bridges and 5 miles left to go.

Me at mile 21, Jessica took this from across the street.

Miles 22-26.2: 9:09, 8:51, 8:37, 8:49, 8:33, 0.36@7:46

At the start of the first bridge I saw the woman with the headphones who had passed me earlier.  She and a couple other people had slowed down going up.  I felt pretty good going up the first one and then down the other side.   I was thinking ok, this isn't so bad.  On the way out, we had the loop around the island between the bridges, but this time it was straight through.  So, then the second bridge was a bit tougher this time and the mile ended near the top so I didn't get back the pace I lost.  Oh well, this bad mile of 9:09 wasn't really that bad.  I took each mile basically a block at a time, or a bend around the corner or whatever I could focus on.  Part of the last full mile was well as that 0.2 was a straight shot down the road.  Then just like that it was done.  Made it just under 3:40, so at least I was in the 3:3x's even if just barely.   

Jessica and the baby were at the finish line and she was able to get a video of me finishing.  I soon saw Andy and asked how Tom did.  He had won!  The whole thing, by about 8 minutes ahead of second place guy.  It was a windy day that made for tough condions for many of us, but somehow it didn't slow him down, or if it did we'd have no way of knowing.

Jenny convinced him to ring the "PR Bell" even though in theory he could have run any pace and still "PR'd" but I think everyone agreed this was a legit PR, first race or not.

Tom, Jenny, and I

Jessica and I with baby Dani Charlotte

Our support crew, my older son Andy

Comments
From jtshad on Sat, Mar 27, 2021 at 17:14:52 from 65.129.145.205

Congrats to you and to Tom! A great day spent doing something you both love. You and the family look great. Jealous of the opportunity to do this with your kids. Keep up the great running and time with family. Stay safe and take care.

From Tom K on Sun, Mar 28, 2021 at 14:14:28 from 47.206.60.114

Wow, that's awesome! People ask you after the race - "How did you do?" Your answer has got to be - "Who cares? My kid won!" Congratulations!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.050.000.000.000.000.000.004.05

4.05@9:35

Ran from my house, over to the Starkey Gap Trail running north for a little bit before turning back.

Last run in April, doing blog catch up now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.200.000.000.000.000.000.0013.20

Part 1: 10.12@8:15

Part 2: 3.08@8:02

Ok, enough being lazy, back to blogging!

Slight hiatus from bloggin but still running since the marathon in March.  I ran in one half marathon 2 weeks after.  Same course as in the fall for the Halloween Half, this one was the Shamrock Half Marathon.  Time was about the same (20ish seconds faster).

Today's first run was from Westlake Village, cut through Ensiwood, north to the Pinellas Trail heading south.  Was hoping for 14 miles but time was tight and I wasn't quite getting the pace for the effort I had hoped for.  I started the run at 7:15.  I could have slept in and gone after Jessica went to Body Combat at the Y but was worried about the heat (was kind of humid but the breeze helped a little).

Hung out for a bit after the first part, then headed out around 10:45 for the second part which was one loop and a little extra inside Westlake Village.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.690.000.000.000.000.000.004.69

4.69@9:00

Ran in Foxwood, first did a little bit with Stella, then continued on my own running south down the Starkey Gap Trail to around Lake Dan then headed back, crossing Trinity Bldvd at the trail crossing.  Thought about doing strides but ended up not doing them, but I should have.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.331.000.001.000.000.000.004.33

4.33@7:49

Did a little bit of speedwork.  Running in Westlake Village, did two mile warmup and then 4x400m with about a minute rest between each one.  Then did a final mile in 7:02.

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

5.66@8:11

Ran from my house, over to Fox Hollow and to the end of Robert Trent Jones then turned back, ran south down the Starkey Gap trail for a bit, then back north, crossing Trinity Blvd at the warning light and running home via the ditch.  Almost 80 degrees and humid by the time I finished.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.003.520.000.000.000.000.007.52

7.52@8:10

Another faster run with about half at goal MP.  Ran from Westlake Village, west on Alderman and then cutting over to the Pinellas Trail at the Delaware street crossing, headed north just passed the water fountain outside of Wall Springs Park.  Stopped for a quick fountain drink on the way back.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.200.000.000.000.000.000.007.20

7.2@8:38

Out and back from my house, southbound on the Starkey Gap Trail and a little bit onto Keystone and then back home via the ditch.  No strides today but did do a little pick-up for the last 0.2 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.002.410.000.000.000.000.0014.41

14.41@8:25

Out and back run from Westlake Village, cut through Eniswood and onto Pinellas Trail heading north but then a sharp left at the train tunnel then heading south.   Less stopping today (total of three stops, once at 4 miles, another at the turnaround, and then just one more at the fountain outside of Wall Springs.  Concentrated a pace I could manage.  Need to cut out the stops altogether or maybe get down to just one for water refill.  Overall, I think it was a pretty honest pace.

Better long run than last week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.130.000.000.000.000.000.005.13

5.13@8:55

Loop from my house, heading out to SR54 then southbound on Starkey Gap trail and then home via the ditch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.620.000.001.510.000.000.004.13

2.62@9:35 with Stella

1.51@6:24 (6x400m)

Ran with Stella on her adventure run walk out 1.3 miles with a little bit northbound on the Starkey Gap Trail.

Then did 6x400m up and down the street with a short rest between repeats.  First one was slow (relative to the rest of them) at 6:52 pace AND I wanted to quit or just do maybe 1 more.  Fortunately figured I needed at least 6 to make this count for something and did the last one at 6:00 pace.  Maybe coulda/shoulda done at least two more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.270.000.000.000.000.000.008.27

8.27@8:26

Out and back run from WLV, Delaware crossing to Pinellas Trail northbound until a little passed the train tunnel.  After first 0.25 miles my watch beeped, I forgot to switch it back from 0.25 laps from yesterday's run.  Switched it back to mile laps for the rest of the run.  I stopped once just after the turnaround for a drink of water from the fountain outside of Wall springs then continued on back.  Last mile at 7:44

Fairly solid run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.005.080.000.000.000.000.006.08

6.08@7:51

Two loops inside Westlake Village plus a little extra to get over 6 miles for the morning.  Felt good for my warm-up mile, then kept on speeding up a little bit.

Elevation gain 203 feet

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.150.000.000.000.000.000.008.15

8.14@8:43

Ran from my house to SR54 and then up Starkey Blvd until reaching the little bridge before turning around.  Pretty much no stops except when waiting to cross 54 each way.  Can't remember if I stopped at the turnaround.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.003.240.000.000.000.000.005.24

5.24@7:59

This run felt good.  It was a natural progression consisting of two different loops inside Westlake Village with the last mile at 7:17 pace then a little bit farther (0.24 miles) at 6:46 pace.

Sometimes, I'm not looking at my pace and it feels like I'm running a lot faster, but then it turns out it really wasn't that fast but today was faster.

Unfortonutely, after today my running would take a nosedive for a little bit due to coming down with something.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.130.000.000.000.000.000.001.13

1.13@10:33

I was running very short on time but wanted to run with Stella for a little bit, so this was all I was able to fit in.  Also, later in the day realized I was coming down with something, so if I had run much farther I might have noticed it more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No running today.  Felt horrible even just laying around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.620.000.000.000.000.000.001.62

1.62@10:21

After missing a few days, tried a short run.  Ran around the 1.25 mile loop and added a little extra on.  Was coughing a bit still but the running seemed to help a little bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.260.000.000.000.000.000.002.26

2.26@10:19

A little bit farther and just slightly faster than yesterday.  Still coughing quite a bit.  Ran the 2.25 mile loop inside Westlake Village.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No running today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.260.000.000.000.000.000.002.26

2.26@9:49

Did a short loop near my house.  A little bit faster than last run but about the same distance.

Still coughing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.120.000.000.000.000.000.003.12

3.12@8:51

Saturday run but not a long one.  One loop inside Westlake Village, feeling a bit better and grateful to have a run back in the 8's finally.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.160.000.000.000.000.000.004.16

4.16@9:22

Short, easyish run but longer than Saturday.  Feeling better now, almost back to normal.  Ran from my house to the Starkey Gap trail and then north for a little bit before turning around to go back home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.260.000.000.000.000.000.006.26

6.26@9:14

A little farther and faster than yesterday and first distance of 10k for the month. It was the old t-shaped route but with added in pieces of the Starkey Gap Trail.  So, from my house, cross Trinity Blvd to RTJ, to Heritage Springs gate then all the way to Trinity Blvd intersection, then back towards Starkey Gap and south to the Pinellas county line, then north to cross Trinity Blvd at the trail crossing, then back to Foxwood via the ditch and Brick Oven parking lot.  Sounds more complicated than it actgually is.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.270.000.000.000.000.000.005.27

5.27@8:36

Ran in Westlake Village, doing two different shaped loops.  Am I back?  8:36 pace felt pretty good. It was 9:25 for the first mile, 8:05 for the last mile, but not each mile was faster than the last, so not quite a progression.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.030.000.000.000.000.000.005.03

5.03@8:33

Up and down the street (Lakeview Drive mostly) in Westlake Village.  Slightly faster than yesterday but not quite as far, but kind of the same distance and pace for the most part.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.050.000.000.000.000.000.005.05

5.05@8:59

Ouch!

Round two of recent running setbacks.

Ran from Westlake Village, over to the Pinellas Trail and north for a little bit and then turned around.  Just after reaching Omaha Ave got a sharp stabbing pain in my right knee.  I guess I've been having a few warning twinges.  It wasn't too bad once I slowed down and took it easy and was almost at the last mile.  Was running in the 8:30's, then was just under 9:00 finishing up mile 4, and mile 5 was 9:07.

Ok, just need to take it easy for a bit and maybe do some knee area strengthening work.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.120.000.000.000.000.000.008.12

8.12@9:47

Was hoping for 10 to 12 mile range, thought that knee wouldn't be worse.

Almost scrubbed the run about half mile into it.  But, stopped, stretched walked a little and decided to at least run a mile out and then turn around.

So, made it to the mile, turned back and by the time I was near the house was feeling a bit better so figured I'd do some loops in Wesetlake so I'd be close to home if it got bed.

It didn't get bad, get a little bit better.  Overall pace was slower than recently, but 9:47 not so bad considering first mile was 11:58 and almost scrubbed then run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No run today.

Decided why not give it a rest.  Was in Hilton Head at in-laws new vacation house, did some walking and a lot of relaxing on the beach.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Another day off from running.

Had an early morning flight from Hilton Head back to Tampa.   Will try a run tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.380.000.000.000.000.000.003.38

3.38@9:55

One bigger loop and one very small loop inside Westlake Village.  Slowish 11:49 first mile as I warmed out and worked out some knee stiffness.  About 9:00 pace for last mile.

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

6.08@10:10

I stayed in Trinity last night so I drove over to Longleaf for a fairly early start (for me) at 6:40.  The Thursday strider group was mostly finished with a few people still hanging out, said hi to some people I hadn't seen in quite a while.

Started my run and a little ways in saw Tom coming back from his run.  Ran out to the lake in Starkey Ranch and used the water fountains.  Started to head back and ran into Jenny.  Ended up running back to Longleaf.  I had been struggling a little bit with my pace and was probably favoring left leg too much but seemed to get that straightened out on the return trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.240.000.000.000.000.000.006.24

6.24@9:28

Two different sized loops inside Westlake Village.  Knee still bothering me but it gets better about half mile or so into the run.  The little rolling hills in the neighborhood (especially the uphills) seem to help.

Comments
From Mike on Wed, Jul 14, 2021 at 09:28:43 from 35.142.90.55

I always found it interesting that although they are harder, hills seem so much gentler on the body. Hope there is no pain anymore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.280.000.000.000.000.000.008.28

5.12@9:49

3.16@9:36

Pieced together 8 miles from two runs.  First run was what I could fit in between when I woke up and the time at which Jessica needed to leave to make it to Saturday morning body combat class at the Y.  5 seemed pretty low for a Saturday so got in three more (hot) miles after she got back.

Loops inside Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.430.000.000.000.000.000.004.43

4.43@9:58

One bigger loop inside Westlake Village followed by some up and down Lakeview.

Trying to make it to 100 miles for the month but it is going to be tight with overnight trip to Atlanta followed by 4 days in Puerto Rico while trying not to overstress my knee.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.160.000.000.000.000.000.008.16

8.16@9:38

This run felt pretty good, got in a decent amount of miles for a weekday.  Ran from WLV, over to the Pinellas Trail via Delaware and then north to just past the old train tunnel and then back home.

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

6.25@9:17

Ran from my house, across Trinity Blvd and then southbound on the Starkey Gap Trail, not quite reaching Tarpon Ave.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.350.000.000.000.000.000.001.35

1.35@11:20

Knee acting up a notch.  Short and slower treadmill run in Marietta, GA.  Up kind of late with traveling and then unwinding.  Meeting with customer and then head back to the airport.  At the airport I decided to walk to airside "E" only to find flight had been changed back to "A".  It was about a mile from security to "E".  I took the train to "A".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No running today.  Travel to Puerto Rico with Jessica, Charlotte-Dani, Andy, Jacob, Sophia, and Aubrey.  Made it to the airport on time, check.  Made it out of San Juan airport after filling out covid forms, check.  Two ubers to the hotel (with the second one turning out to be big enough to have fit all of us), check.  And finally check into the hotel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Another day off from running.  Tour by van of various sites inside San Juan and out to the Rio Grande area and the rain forest.  Unfotunately, rain forest was too rainy so no swimming in the river and couldn't walk very far on the trail before heading back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.710.000.000.000.000.000.002.71

2.71@11:18

Finally, at least a short run.  Ran on  Isla Verde beach not far from the hotel.  Ran about as far as I could before I'd have to wade through water to get to the next section.  Run felt pretty good.

Last full day here, early flight back tomorrow morning.  Trip was a success with lots of time together, some sightseeing, restaurants with local dishes, beach time, cocunut leaf hats, fresh cocunut milk from a cocunut, and a big drink from a pineapple with a Puerto Rico flag sticking out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Travel day.  Return trip a success, but lost our cocunut leaf hats due to USDA regs.  Lost a bottle of hot sauce I forgot to put in checked bag, and one bottle of body spray also not in checked bag.  Could have been worse, everyone back ok.  Baby was good on the flight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.760.000.000.000.000.000.003.76

3.76@9:27

Well, that didn't go so well.  The knee pattern the last couple of weeks was a small amount of pain for the first half mile while warming up and then feel better and feel fine after the run.

Today was opposite day.  No problems warming up or any time during the run.  Ran one lap in Foxwood, then biked a lap, then ran another lap.

Not too long after my run, knee felt horrible.  Lots of popping and crunch, hurt to sit down, hurt to stand up, walking not much fun.  Not sure what I did to it this time.

Fortunately, this is almost three weeks in the future and it has gotten a lot better.  I'm basically where I was before today.  Slowly getting better but I'm going to take some rest days, start back walking, then run/walk and then go from there.

Talking to my brother, who's had two knee surgeries.  He's since learned to give his knees time to "calm down" and has so far prevented a third knee surgery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.510.000.000.000.000.000.002.51

2.51@13:31

First time attempting to run since June 30.  Kind of a run/walk but I'll count it as a run.  One medium loop inside Westlake Village.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.130.000.000.000.000.000.002.13

2.13@14:31

Another couple of days off and then tried a walk/run today, so I'll call this a run to get myself motivated.  One loop inside Westlake Village at night.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.260.000.000.000.000.000.001.26

1.26@13:03

Another short walk/run.  Loop inside Westlake Village late in the morning. At least a little bit faster than the last one.

In addition to this walk/run I did a couple of walking loops with Jessica and the baby and then one last walking loop myself.

Goal was to get 85,000 steps for the week, which I did by getting in over 17,000 steps today.

I haven't hit many goals of any sort, so today felt like a turning point.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.260.000.000.000.000.000.004.26

4.26@11:32

Finally a run!  Still slow but faster than what I had been doing.  Also, this was the farthest at one time for July.  I can build on this.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.660.000.000.000.000.000.004.66

4.66@11:16

A tiny bit farther and a little bit faster than yesterday.  Working down the pace to try and get out of the 11's .   Been keeping up with doing some mobility exercises and some exercises to strengthen around the knee.  Changes have not been night/day but enough to keep me moving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.220.000.000.000.000.000.005.22

5.22@10:43

Made it back into the 10 minute pace range finally.  Ran from my house, then along SR54 and crossed the street and then to the pool at Longleaf where I used the fountain before heading back.  So, besides faster, once again a little bit farther.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.620.000.000.000.000.000.004.62

4.62@10:49

One big loop inside Westlake Village and then a little more added on up and down Lakeview.  Starting to add up some miles finally.  Have my sights set on 100 which I missed last month by just over 6 miles due to getting sick at the beginning of the month, some travel days - more than I've had in quite a while, and then knee problems.

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

6.25@10:32

Adding in some more miles in tha bank.  From WLV, cut over to the Pinellas Trail and then southbound until reaching just past 3 miles, then turnaround and com back.  A little bit faster than yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.270.000.000.000.000.000.007.27

7.27@10:09

At the start of the run, wasn't sure if I had 6 miles in me or if I would have to run slower today than yesterday, trying to be careful not to push to much.

Ran inside Westlake Village.  After the first loop started a second one and as I approached 6 miles felt like 7 would be ok.  The extra mile helped get my overall pace faster.  Maybe get out of the 10's soon.

33 miles for the week!  100 for the month is definitely doable.

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

4.53@10:32

Starting off the week with something easy.  Old t-shaped route heading out from my house, but with the return trip via the ditch on Trinity Blvd rather than crossing Trinity at Tamarind.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.150.000.000.000.000.000.008.15

8.15@9:48

Finally back in the 9's.  Ran from Westlake Village, over to Pinellas Trail and then northbound to just past the old train tunnel and then a quick stop at the fountain at the entrance to Wall Springs park (water there is kind of warm this time of year, should probably have gone to the cold fountain at Conservation Park on the other side of the train tunnel). 8 miles make me feel like a runner again, although I should feel that way at any distance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
496.4389.9947.1010.310.000.000.00643.83
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