The Long Run

Treasure Coast Marathon

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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: 25:13:21 (1/2019)

Marathons:

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

 

 

 

 

Short-Term Running Goals:

 

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

 

Long-Term Running Goals:

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

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

 

Personal:

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

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

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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

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

Forward Progress!

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

Grateful Blog

 

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

 

Favorite Blogs:

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: 42.81 Month: 139.49 Year: 1247.76
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
1065.09107.4560.5614.660.000.000.001247.76
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
3.540.000.000.000.000.000.003.54

3.54@9:07

ran from  and around Foxwood

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

8.05@9:12

Looped around the outside of Foxwood and ventured north onto Starkey Blvd and slightly into Starkey Ranch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.040.000.000.000.000.000.0014.04

14.04@7:50

Ran from Westlake Village out to Pinellas Trail and went north to Klosterman and south to Curlew.  I'm just now filling in this run at the end of September when I noticed I logged zero runs on this blog for April.

Wow, 7:50 pace for 14 miles (155 bpm average), I was in pretty good shape back then!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.080.000.000.000.000.000.005.08

5.08@8:47

Loops inside Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.263.000.000.000.000.000.004.26

3.26@7:50

Westlake Village - after some warmup did 6x400m with the fastest one down do a 6:04 pace.  Followed up with easy (for an 800m) 7:10 pace.   Heart rate average 139 (but I was not running between 400's so that kind of skews the heart rate lower).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.530.000.000.000.000.000.007.53

7.53@9:06

From my house, southbound down Starkey Gap trail and a little bit on Keystone.  (136 bpm average)

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

6.26@10:17

ran with Joe and Stella. I wasn't going to bring her at first but couldn't say no, she was kind of crazy for the first mile but settled down after that.  Ran part of the run by myself after Joe went back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.520.000.000.000.000.000.008.52

8.52@8:41

Foxwood to Starkey Blvd and some into Starkey Ranch.  Stopped by Longleaf to use water fountain by the pool.  7:00 am start!

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
6.610.000.000.000.000.000.006.61

6.61@9:44

Ran from Longleaf, into Starkey Ranch and looped around Cannon Lake, then a little bit past it and then returned back to where I parked.  Slow and steady pickup from 11:40 first mile down to 9:02 for the last mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.210.000.000.000.000.000.007.21

7.21@9:30

Did a couple big loops followed by a little loop inside Westlake Village.  Overall pace slowly getting faster.  Trying to be patient and not set back my knee progress.  I estimated that I'm 92% back.  My right knee is still the weak link on my runs but getting less and less so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.520.000.000.000.000.000.005.52

5.52@9:59

A little bit slower and shorter than yesterday.  On track to reach 40 miles for the week (hopefully).  Did the classic t-shaped route from my house, but with the return trip via Trinity Blvd pedestrian flashing light, so it doesn't really look like a "T" any more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.780.000.000.000.000.000.008.78

8.78@9:33

Started out with 2.25 mile loop inside Westlake Village running with Jacob, he's slowly returning to running.  He had to get going to work so I did an out and back running southbound on the Pinellas trail after he left in the time I had before Jessica needed to leave for body combat class at the Y.  If I had a little more time I would've gone for 10.  Thought about going back out but decided to take it easy.  Made my weekly goal and should easily break 100 miles for the month.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.290.000.000.000.000.000.006.29

6.29@9:52

I'm not sure what a good name for this route is.  It started as the classic t-shaped route where I'd cross Trinity Blvd running on Tamarind, run the length of Robert Trent Jones Pkwy, then come back to Foxwood.

But now, once I get to the Starkey Gap Trail, run south for a bit, then run north, crossing Trinity at the warning light.  There's sort of a parallelogram in the middle because I run back to Tamarind along Trinity Blvd in the grassy ditch next to it so as not to run on the pretty narrow shoulder (which could be fatal).

Anyway, it was a pretty good run.  I dropped Stella off at the house for some Andy and cat time and to give Jessica a break from being home with the dog, although the baby seems to miss her.

Knee is still bothering me a little bit starting out.  If I push too hard during the run it might bother me afterward, so I've been being careful to not get to that point.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.360.000.000.000.000.000.005.36

5.36@9:26

Two slightly different loops inside Westlake Village.  9:26 average put my pace one second faster than that last run of June that set me back, so today was progress.

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

2.26@11:39

The phone app said "drizzle for the next hour".  Ok, I thought I can run in that.  Started out in Westlake Village and was going to head over to the Pinellas Trail and maybe get 7 or 8 miles.  Heading down Alderman Road I saw the first flash of lightning.  Thought about turning around and running in the neighborhood.  But, then I thought of the screenshot someone posted from a recent thunderstorm and all of the strikes inside Westlake Village.  So, changed my mind and kept on going down Alderman and was going to cut through Eniswood and run to the Pinellas Trail north and could shelter at Conservation Park if necessary.  

The lightning was getting bad, so finally decided not to chance it and stopped at a friends house in Eniswood and stood on her porch.  I texted Jessica where I was and also texted the friend so she wouldn't be creeped out that a half dressed man was on her porch.  She soon let me in, gave me a towel and then drove me back home.

Quite the adventure.  Not many miles, knee felt a little worse, so maybe if the weather was good might've ended up pushing too hard and setting my progress back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.260.000.000.000.000.000.005.26

5.26@9:33

Sort of a re-do of yesterday's run cut short due to lightning.  Cut through Eniswood, up Alt 19 and a little onto the Pinellas Trail to Conservation Park for the water fountain than back the same way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.160.000.000.000.000.000.005.16

5.16@11:11

Parked at the church near Longleaf.  Ran up Starkey Blvd to a little bit past the bridge but not all the way to Alico Pass and then turned back around. Was slower today especially the first mile.  Hot Florida morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.420.000.000.000.000.000.0010.42

10.42@10:20

Finally!  Ran over ten miles, will call this a long run even though not too long ago this would be a medium long run.  Ran from my house out to the Tamarind nbhd exit, along Trinity Blvd to the Starkey gap trail.  There was a guy walking on the road while I was in the ditch.  After I was on the trail I heard footsteps running up behind me. It was the guy who had been walking was now running.  He was a maybe a little bit older than me.  As he passed me, asked if I was coming back from an injury "because when I see you, you are usually sprinting".  I slowly gained some speed and eventually the guy was not disappearing but as I reached SR54, he had already turned back so I did not end up catching him.

Ran up Starkey Blvd, past the entrance to Starkey Ranch.  I turned right into Heartwood Preserve, did a small loop on a trail there.  There was a funeral going on toward the cemetary side.

By the time I reached Longleaf, decided I wanted something besides fountain water.   Fortunately I had some money on me, so went into Havana Dreamer's and bought a can of Iron Beer soda and also filled my handheld with ice.  Nice treat.

Back out on the road, crossed over SR54 and soon made it home.

Comments
From Tom K on Wed, Aug 04, 2021 at 05:23:30 from 47.206.202.65

Nice job on the long - ish run. Man, I never run with money. I should totally do that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.340.000.000.000.000.000.006.34

6.34@10:28

Out and back run from my house, down the Starkey Gap Trail to about the white house just off the trail.  This will be an abbreviated week for running with some travel to north Georgia and South Carolina to pick up Jessica's girls from camp and take Jacob to tour a couple universities.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.200.000.000.000.000.000.003.20

1.43@11:55

1.77@10:20

Short on time and some rain, did not want to get caught out in thunder like I had recently.  Went out and just kind of ran up and down the street in Westlake Village.  Got back inside and Jessica said she wasn't going to body combat class.  Break in the rain so went out for a little bit more so I'd at least get in three miles today.

After work, we left for North Georgia but decided to only go as far as Gainesville.  Stayed downtown near UF at a Holiday Inn.  It was kind of like visiting a college.  When leaving the next morning we drove around UF's fraternity/sorority house area.

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.  We drove from Gainesville to Athens, GA to tour UGA.  I had not been to Athens for over 30 years since going to Navy Supply Corps School that used to be located in old Normaltown.  We had the umbrella stroller for the baby which was good because it was easy to navigate stairs if we had to.  After the tour, we met up with a friend of Jessica from her news days in West Virginia who's daughter goes to UGA.   Then , got on the road and headed up to Helen to stay overnight and have dinner there.

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

No runing again.

Picked up the girls from Camp Coleman, could not stay long as they wanted to keep the cars moving through.  We somehow managed to fit the 4 duffle bags and the two girls without being totally crammed.   Then , headed toward Columbia, SC.  Got there about 4:00, went to the visitor center and then a self guided tour.  Then, back on the road again with a goal of Kingsland GA to stay for the night and then finish up the drive home in the morning.

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

Last day of travel, one more day off from running.  Didn't get up quite as early as I had wanted to, woke up in the middle of the night with a headache and couldn't get back to sleep for a bit.  So, instead of leaving at 8:00, it was more like 10:00.  Got back and then had to go to the office to catch up on some work.

Tom is running a 5k tomorrow morning in Starkey so I'll think I'll go watch that and try to do some running at the park.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.370.000.000.000.000.000.0011.37

Run 1: 1.33@11:26

I went to Starkey Park to watch Tom race in the "Freakin' Hot 5K".  I had no idea it would be so big, expecting maybe 100 to 150 runners, there were actually 850!  A super fast runner/triathlete named Jeremy was putting on this race along with the people from the BDR series.  Before the race I decided to get a little bit of running.  Saw Joe and Rene who were going to race, so jogged along with them.

Tom was hoping for a time between 16:15 and 16:20.  There were several HS cross country runners as well as recent HS grads including one of Tom's old teammates.   There was a guy named RJ who is super fast.

Saw the runners take off and as it was mainly out and back I mostly just stayed by the starting area.  Before I knew it, 12 minutes had passed alredy, it wouldn't be long before someone was going to head down the homestretch.   With time still way under 16 minutes I caught a glimpse of the first runner.  Tom was wearing his orange Vapor Flys but the shoes on the runner were not orange.  It was RJ, he came in about 15:54.  As RJ was finishing, I could see Tom's orange shoes.  It was just past 16 minutes as he neared the finish chute, time of 16:18, dead center of his 5 second window.  He'd finally broken his time from almost two years ago in senior year of HS at McKethan lake. 

I watched the next fastest runners come in followed by looking out for people I knew.  Saw Jenny, Joe, Renee, Claudia, and many others.

Hung out for a little bit after the race, then drove back to Palm Harbor so Jessica could go to the Y.   After she got back, did run number 2

Run 2: 10.04@9:25

It had been a pretty light week for running so wanted to get in a longish run, at least 10 miles.  Did a few loops inside Westlake Vilage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.120.000.000.000.000.000.006.12

6.12@9:55

Monday morning run from my house, basically following the old t-shaped route along the golf course but with a small rectangle added in using a small piece of the Starkey Gap Trail and the ditch along Trinity Blvd.

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

8.16@9:47

A little farther than yesterday and slightly faster.  Run took me through Eniswood, over to Conservation park and north up the Pinellas Trail, then turn around, head south and cross Alt 19 at the Delaware crosswalk light.

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

6.06@9:32

Similar run to Monday, but more of the classic t-shaped route from my house, across to Robert Trent Jones and along the golf course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.520.000.000.000.000.000.006.52

6.52@9:26

Ran from Westlake Village, down Omaha and then cross over to the Pinellas Trail at Delaware and then north on the trail for a bit before turning around and back the way I came.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.430.000.000.000.000.000.006.43

6.43@9:35

Ran from my house, out to SR54 and then into Longleaf, down Towne Ave and then a little loop at the end before turning back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.150.000.000.000.000.000.0013.15

13.15@9:43

Finally, long run at half marathon distance.  Recently had some 10-11 mile weekend runs, trying to get back to 15-18, so this was a good stepping stone.

Ran a short loop in Westlake Village, then cut through Eniswood and over to the Pinellas Trail over by the water treatment plant.  Stopped to use the fountain, then continued north to Klosterman Road which I ran on to Belcher Rd (thus conquering "the Everest of Klosterman" a modest hill that looks higher than it is), turned back and then south down the trail as far as Pop Stansell Park with a water fountain stop (warmish water unfortunately but still water), then return back to the house via Delaware to Omaha to Alderman.

It was right around this time last year that I ran 15 miles on the Saturday after Charlotte Dani was born.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.330.000.000.000.000.000.006.33

6.33@10:02

Monday morning run from my house, down the Starkey Gap Trail and then turn around a little past the three mile mark and then back the way I came.

Moderate average pace with slowissh (11:55) first mile.

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

8.28@9:26

A little farther and significantly faster than yesterday.  Ran from Westlake Village, to Omaha, crossed Alt19 at Delaware and then north up the Pinellas Trail.  Brief stop at Wall Springs to use the fountain.  The one right on the trail was out of order so went to the one in the park outside the bathrooms.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.110.000.000.000.000.000.007.11

7.11@9:36

About the same pace as yesterday.  Ran from Longleaf near the little church, into Starkey Ranch and did two loops around Cannon Lake and enjoyed the nice cold water fountain they have there.  I should come here more often and just do lots of loops.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.520.000.000.000.000.000.003.52

3.52@9:58

Somewhat abbreviated run, just one big loop in Westlake Village and a little bit of up and donw the street (actually Lakeview Dr).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.130.000.000.000.000.000.003.13

3.13@10:10

Shorter and slower than yesterday, out and back from my house to a small section of Starkey Gap trail (about to the county line)

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

Two short runs in Westlake Village -

5.16@9:08

2.02@9:03

Almost dipping below 9:00 pace, not quite yet but will get there eventually.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.130.000.000.000.000.000.007.13

7.13@9:24

New classic 7ish mile route from my house down the Starkey Gap Trail to the point where it meets Keystone/Tarpon Ave.

I saw a snake when I stopped, it either had red touching yellow or red touching black, it was moving along too fast for me to get a good look while trying to remember the poem.  It was most likely friend of Jack as those seem to be more common.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.710.000.000.000.000.000.003.71

3.71@9:32

Kind of random squiggles in Westlake Village, maybe a figure eight loop and some up and down the street.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.420.000.000.000.000.000.002.42

2.42@9:45

Another short run, Westlake Village, figure eight looking loop.  Time constrained due to needing to get to the airport for trip to Rochester and the Thousand Islands to see my brother, celebrate my parents 60th anniversary and fit in a short visit to Syracuse for Jessica to see her old school.

Made it to the airport ok and getting around with Jessica's broken toe wasn't as bad as it could've been.  Flight to NYC's JFK airport, change planes to a smaller plane and shorter flight to Rochester where Jim met us at the airport.

He cooked out for us in backyard, which included at my request some Zweigles hot dogs.  Charlotte Dani loved Jim's dog Flynn.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.530.000.000.000.000.000.007.53

7.53@9:22

Back in my home town.  Staying at my brother Jim's house before we head up to my parent's cottage in the Thousand Islands.  Ran from his neighborhood, onto Klem Road and then turned right once I got to where the Hojack Trail crossed the road and headed northwest.  First mile felt a little bit clunky and slow and thought I'd be doing ok if I could get at least 6 miles in.

But, after the first mile was feeling better and running on the trail of dirt and packed gravel was nice (it's a rails to trails trail).  Running into the shaded part of the woods felt almost cold even though in the sun it was high 70's.  

Made it past 3 miles and then kept on going, decided to turn around before reaching 4 miles out.  Steady pickup of pace on the way back and ended up with a pretty good average pace.  Glad to get a decent run while on vacation.

Got back to Jim's house and then got ready for the drive.  Jim loaned be his car so Jessica, the baby and myself headed up to my parents place but first a stop at Syracuse University.  We stopped by her old sorority house first.  It was moving in day so pretty busy.  Baby was sleeping so I stayed in the car with her while Jessica went in for some pictures.  Next we parked by the student center and walked around the main quad and then went into the bookstore and bought a Syracuse dress for the baby.

Continued on to the cottage but couldn't relax yet, had to get ready for dinner.   Dinner was held at the St Lawrence Spirits Chateau where they had a private room setup upstairs. 

Back to the cottage after dinner.  Had been texting Andy about his flight.  Things looked touch and go.  Tampa to DC was getting delayed enough to put the DC to Syracuse flight in danger.  They re-routed him through Charlotte on a standby flight.   He made it ok onto both flights and arrived just before 1:00am (exited the airpot about 1:15).  We made it back to the cottage about 2:45 - finally time to relax!

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

4.12@9:16

It was another pretty good run. Out and back from the cottage and into the parking lot at the marina across from the golf course.  I had slept in this morning due to the late night return from the airport but wanted to get something in so started the run at 5:00 pm just before dinner.

Aunt Margaret made baked ziti.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.210.000.000.000.000.000.008.21

8.21@8:49

It wasn't a "long run" but would be the longest run all week.  Felt pretty good, with knee stuff pretty much all gone.  Ran from the cottage, a little past the marina where I turned around yesterday and then turned onto the "old road" which runs along closer to the river.  The new island road is straighter and shorter but no view of the river.  Decent 10:34 for the first mile, then a 9:09 and then rest under 9:00.  At some point around the turn around I realized I'd finally get sub-9:00 for the run.  It's been well over two months since that happened.  

Earlier in the afternoon did a kayak paddle with Jim and Andy.  We paddled out to Boldt Castle and around the island it sits on, a little over two and a half miles.

In the early evening went to St. Cyrils in Alexandria Bay where my parents renewed their wedding vows as part of the 60th anniversay celebration, and then after the service had a nice dinner at the Edgewood resort.

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

Travel day, early morning flight (6:10 am) from Rochester back to Tampa via BWI.  It was pretty uneventful, caught up on some sleep and baby slept most of the way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.070.000.000.000.000.000.005.07

5.07@9:27

Did loops inside Anderson Park.  I had to pick up Stella later in the morning and this was on the way.  Also, nice change from some of the usual places and routes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.410.000.000.000.000.000.004.41

4.41@9:03

Ran in Westlake Village.  First, a little loop around Park Ct., then a bigger loop where I cut across Lakeview Terrace from Pinewood/Village way, and third loop was the 1.25 mile marathon loop and then a little bit of up and down the street.  Looked like it might've started raining at any minute and didn't want to get caught out in lightning too far from shelter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.410.000.000.000.000.000.005.41

5.41@8:29

Two loops inside Westlake Village (but different sized loops, the 3 mile and 2 mile plus).

Slowly getting faster, first time cracking 8:30 in a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.240.000.000.000.000.000.005.24

5.24@8:39

Friday run from my house, southbound on the Starkey Gap trail to a little bit past Lake Dan and then back home.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.270.000.000.000.000.000.0013.27

13.27@8:41

It was a pretty good run.  Once again over the half marathon mark and a little bit faster average pace than last time.  Ran from Westlake Village, cut through Eniswood, and then onto the Pinellas Trail with sharp left hand turn southbound until turn around point and then back the way I came.  Mile splits steadily got faster through mile 8 (8:21) and then varied for the remaining miles until the final mile which came in slight faster at 8:17.

Felt good to start the run early (new standards of early, e.g. before 7:00 am vs old standard like 5:30 or ealier - but I'm getting enough sleep this way).

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

6.22@9:16

A few different sized loops inside Westlake Village, even later start than usual today because it's a holiday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.530.000.000.000.000.000.005.53

5.53@9:19

This was another scary soaker.  Ran from Westlake Village, heading over to the Pinellas trail. Weather starting looking worse so I stopped at Cane's Cafe right by where I cross to the trail.  Rain started getting heavier.  Weather App said rain next 20 minutes, then changed to 30 minutes and soon said one hour.  Lightning strike hit pretty close by.  After about 15 minutes there was a break and even a patch of blue in the sky. But, instead of turning back, I went forward, headed down the trail a little and then the rain started up again.  Made it to Pop Stansell park and hung out there for a bit.  Waited for another break in the heavy stuff then headed back.

Puddles in the street were pretty deep at some points with my whole foot submerging to my ankle.  A little more lightning on the way back but nothing too close.

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

6.07@8:47

Run from my house and then up and down Robert Trent Jones pkwy and a little jaunt south down the Starkey Gap Trail and then back home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.130.000.000.000.000.000.0010.13

10.13@8:45

Welcome back to the mid-week medium long run.  I was rested and awake early enough and the weather was decent so no reason not to.  Ran from Westlake Village, taking the northern route to the Pinellas Trail with a sharp left hand turn southbound.  Turnaround point is right in front of DeBine's brewery.

Hit the fastest mile at mile 7, then two slower miles followed by last mile tied with mile 7.  So, it wasn't strictly progressing  in speed but the slowdown wasn't that bad either. 

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

6.06@8:58

54 to Starkey Gap Trail to Robert Trent Jones loop, each mile progressing a little iwth first mile at 10:52 and last mile 7:53

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.170.000.000.000.000.000.0014.17

14.17@8:46

Another pretty good long run.  Left Westlake Village but turned right onto Alderman and then headed north on Belcher until Klosterman where I turned left and conquered "the Everest of Klosterman" and then over to the Pinellas Trail southbound.   Went past the chimps and gorillas at the sanctuary but did not stop to see who was out and about, kept on going.  Made it to Conservation Park for the cold drinking fountain.

Continued down the trail south all the way to the base of the pedestrian bridge not far from Curlew.  Turned around and headed north and took a side detour to Pop Stansell park where I used the not so cold drinking fountain.

I noticed several times the Coast Guard C130 overhead.  I see it now and then but today it seemed to be making large circles.  There was a 9/11 memorial going on at Curlew Gardens with the governor and various other guests such as Lee Greenwood.

Leaving from Pop Stansell I seemed to slow down a lot but then was able to pick it back up for the final two miles which included a little bit extra once back in Westlake Village.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.600.000.000.000.000.000.006.60

6.6@8:55

Trying to start the week off right, 6.6 miles, mostly easy, running from my house southbound down the Starkey Gap trail and then back home the way I came.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.520.000.000.000.000.000.004.52

4.52@8:47

Looping around the neighborhood in Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.530.000.000.000.000.000.008.53

8.53@8:45

Ran from my house, out to SR54 and then northbound up the Starkey Blvd bike trail.  Stopped for water at the cold drinking fountain in Longleaf.

Knee continues to hold out, between maybe the dumbbell squats and joint supplements, something is working.  Seem to be basically back to where I was before the knee stuff started.  I'm grateful to be able to just go out and run with no pain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.420.000.000.000.000.000.007.42

7.42@8:41

Pretty typical route, head out from Westlake village to Omaha street and then cut over to the Pinellas Trail via Delaware, norhthbound for a bit up to Wall Springs park and then back.

Another pretty good run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.630.000.000.000.000.000.005.63

5.22@8:55 

Followed by 6x100m strides (0.41@6:14)

Easyish run followed by 6x100m strides.  Baby steps, adding something back in besides easy to moderate running and fast finish runs.  Will try for more structure.  Probably a good idea to pick something to train for.

Route was from my house and then southbound down Starkey Gap trail for about 2.6 miles before turning around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.350.000.000.000.000.000.0016.35

16.35@8:53

I feel like a distance runner again.  Ran from Westlake Village, cut through Eniswood and then northbound on the Pinellas Trail, up through Tarpon Springs where it turns to the east, crosses under US19, zig zags through a couple neighborhoods east of 19, and eventually ends up on Keystone Road where it is a little hill with no shade at all.  It was kind of getting warm by the time I got to this point and turned around.  Happy to be turned around with a false feeling of the run is almost done, ran what would be the fastest mile of the run at 8:29.  Started feeling overheated, but luckily there is a cold fountain at the Tarpon Springs splash playground (where there's also a dog park and kayak launch - something for everyone).

Got going again, slowed down but pace stabilized and kept it under 9:00 (except for mile 11 which was 9:06), ticked off the miles and eventually was back in Westlake village, 16 miles today and 49 miles for the week.

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

6.26@8:52

Monday morning pretty good run, from my house, out to SR54 and a side trip over to Longleaf to use the fountain outside the pool, then back across 54, then Starkey Gap Trail over to Robert Trent Jones, then back home via Tamarind.

 

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

6.06@8:32

Two different sized loops inside Westlake Village and then up and down the street to make 6 miles.

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

7.23@8:21

Similar route to Monday, but instead of turning back when I got to the Longleaf Pool, I ran down Towne Ave and ran around the square near the mail boxes, then started heading back.

A little bit faster and farther than yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.340.000.000.000.000.000.008.34

8.34@8:40

A little bit farther but slightly slower than yesterday.  Back to doing loops inside Westlake Village.  There was a little bit of rain and started to get what felt like a blister on one of my toes.  Effort was probably a little bit harder than it should have been for an "easy run" but overall not bad.

Jessica (and baby) and Jacob headed up to FSU late in the afternoon to go look at the school, Jacob's dad was also going so the girls stayed back, they are not usually at the house on Thursday's.  Cooked dinner of meatballs and pasta and then made cookies for dessert but the cookie sheet had mysterously vanished so made them in a muffin tin which worked out great.  I went to bed feeling like I ate too much.  Didn't stay up too late as I had to leave at 7:00 to get the older girl to school on time

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.230.000.000.000.000.000.006.23

6.23@9:08

Up and down the street in Westlake Village.  After the early morning school dropoff I went back to sleep for a little bit.  Got back up and stuck close by until A was waiting for the bus and then saw the bus leave.  Slowed it down a bit today.  Poor recovery after eating too much last night, but felt better with some easy-ish running.

Going to go for another 16 miles tomorrow.

Comments
From Mike on Tue, Sep 28, 2021 at 12:49:17 from 168.213.5.162

Busy morning- these buses are ridiculous this year...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.450.000.000.000.000.000.0016.45

16.45@8:47

Distance-wise, this was a repeat of last week's run, only a different place.  I started from my house, ran across Trinity Blvd to Robert Trent Jones, then turned right on the Starkey Gap Trail and headed north, crossed 54, and then continued north on Starkey Blvd bike trail and on into Starkey Park.  8 miles out would've been just short of the bike parking lot and bathrooms so kept on going to there to fill up water bottles at the fountain.

But, fortunately it was early enough that the Striders were still hanging out at the shelter and they had some cold bottles of water and Gatorade.   Visited for a bit (probably too long) before starting out again.  Hard to get back on pace, so while I was getting a little faster each mile on the way up, the mile heading back out was 9:11.  Next one was better at 8:53, then started getting a little bit faster for the most part for the remaining miles.

The extra distance on the way out meant I would've been over 17 miles if I returned the exact same way, so instead of that I ran along 54 and entered the neighborhood from the Duck Slough entrance.

Felt pretty good overall, good mileage and nice to see some friends.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.420.000.000.000.000.000.006.42

6.42@8:54

Ran from my house, over to Starkey Gap Trail and then southbound until I was out about 3.2 miles then turned around.

Today (Tuesday), I was looking at the mileage board and didn't see my name and then realized it was because I was as usual behind in posting to the blog, so now I've almost caught up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.151.003.120.000.000.000.007.27

7.27@8:04

Decided it was finally time for a tempo run.  Thought about something really short, like 2 miles, then decided on 3 and then figured round it up to 5k.

Warmed up by doing most of the two'ish mile loop in Westlake then got going.  Had my sights set pretty low, just wanted 3 good miles under 8:00 pace, that helped take the pressure off.  Got a little faster each mile with a surprise sub-7:00 at the end.

7:24, 7:15, 6:53, 0.12@6:27

Took it easy the next mile although that was still at 8:24, and then sped up again to 7:33 for the last mile.  I wish all the 7:33's could feel like that last mile.

So, with practice 5k at 22:19 and garmin showing vo2 max of 52 I'm about where I was not that long ago and with some more speed and tempo work, not overdoing the easy runs and watching my recoveries I can move forward again back towards BQ and who knows what else beyond that.

Comments
From Jenny on Thu, Sep 30, 2021 at 11:53:44 from 47.199.56.141

And who knows what else beyond that :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.160.000.000.000.000.000.007.16

7.16@8:47

Really like the nicer weather.  Classic route running down Starkey Gap trail with a slight right onto Keystone for  a short distance and then turn back for a 7ish mile run.  My music stopped working so after the turnaround I stopped at a recently installed bench, it was a nice spot.

Pace seemed to pick up after that, second to last mile was fastest, partially because I slowed down a little on purpose.  The first two miles were a lot slower so the easy start made the overall run feel easy.

And today is one of the first days in a while where I'm not behind on the blog.

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

6.22@8:57

Last run for September and finally made it over 200 miles for a month, didn't think I'd see this again when I couldn't even hit 100 in June.  Nice morning and felt pretty good, ran from Westlake Village out to the Pinellas Trail heading north for a little bit before turning around.  Was trying to keep the effort easy.  It did feel easy but heart rate average at 146 was higher than yesterday's 144, but I guess still in the ballpark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.220.000.000.000.000.000.004.22

4.22@10:06

Shorter and easy pace.  Ran from my house, south down the Starkey Gap trail to just parallel with Lake Dan before turning back.  Started out very easy but by the third mile I'd gotten out of the easy zone, but then I got a phone call, stopped and answered it and realized my heart rate was too high for an easy run, then after that slowed it down the rest of the way home.  Ended up with 136 bpm average heart rate after yesterday's 146 bpm average.

Another really nice morning weather wise.  Hopefully today's slow down will pay off tomorrow feeling fresh on the long run.

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

13.13@9:02

Tough run today.  After having two pretty good 16 mile runs on Saturday in a row, today would not be one of those good runs

Started out later than planned and this time we did not have the cooler weather like the last few weeks.  But still, there was hope because running in the shade there was a hint of a breeze.  Ran from Westlake Village, over to the Pinellas Trail via Delaware and then northboud to Klosterman.  Noticed a mural in progress on both sides of the train tunnel.  Ran a little bit on Klosterman and turned around cutting through a church parking lot that gave me a little extra hill.  Miles were going pretty good and after the slower start at first was heading to soon average faster than 9:00 pace.  Made it down to conservation park, now about 6 miles into the run.  Morning at really warmed up.  The cold water was much appreciated from the cold fountain.  Continued down the trail, mile 8 got rough, heart rate was up.  Alternated in some walking to try and settle things down.  Finished up mile 8 and thought about slowing down enough for a sub 130 heart rate.

Instead decided to cut back to 13 miles instead of 16 but try and hold a pace.  Average pace from run/walk was not at 9:18. 

Turned around near Ozona Elementary and ran back to where I had stashed my water belt.  That was the other problem, elastic had finally worn down enough so the bottles were bouncing quite a bit.  Bottles were now almost empty so no longer a problem.  Put the belt back on and headed back home with pace average ending up at 9:02.

Comments
From jtshad on Mon, Oct 04, 2021 at 15:55:00 from 141.221.191.222

Great week of running (and blogging your runs!).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.020.000.000.000.000.000.006.02

6.02@9:19

Ran the Foxwood to 54 to Starkey Gap to Tamarind loop.  Nicer weather than Saturday. Started out nice and easy, miles got faster until mile 4 where I decided I'd moved out of easy pace zone, so eased back a little bit for the next mile but then sped up for the last mile because it was the last mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.006.350.000.000.000.000.008.35

8.35@7:59

Looking to repeat my successful run from last Tuesday where I had modest goals but outperformed them.  Didn't quite get the same results but still got a solid workout.  Looking for 4 tempo miles, then slow it down to something that feels comfortable then speed it up again.

4 miles: 7:39, 7:30, 7:08, 7:10

easier: 7:55

speed up: 7:19, 0.35@7:08

The problem with the four miles was that just past 3 miles I had technical difficulties with my music, should've ignored it and kept going. Was using Amazon music on my phone and it just stopped (like it sometimes does). But I think I was looking for an excuse to stop.  Fixed it by switching to music on the phone, got going to finish the 4 miles.  

Then eased it down and was at first running at about 8:30 pace and slowly sped up to finish the next mile at 7:54, which kept on going into the next mile, got back down to 7:19 and still had a little way to get back to the house and up the last hill.

Not counted in the run was a couple minutes of easy jogging after I hit stop on the watch.

So, no surprise sub-7:00 mile today and had an unplanned stop.  But despite the flaws, walked away with that feeling that I took it up a notch to run outside of the rut zone.  

Comments
From Tom K on Wed, Oct 06, 2021 at 08:46:50 from 47.206.173.88

Really good run. Beating 8 minute pace, even by a second, is always good stuff.

From Mark on Wed, Oct 06, 2021 at 12:04:40 from 108.191.16.124

Thanks Tom! Yes, nice to be under 8:00, hope I can do it on a regular basis and for a little bit farther.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.710.000.000.000.000.000.004.71

4.71@12:31, HR 124 bpm

Was determined to finally run slower, mission accomplished.

It took some concentration.  It was a slow shuffle which felt nice at first but soon became monotonous.  A little bit after 3 miles I had to take a walk break when HR went over 130 and it didn't look like it would go down by itself and I was almost walking anyway.

12:31 pace with HR below 126 is not as bad as it could have been, will add some more days in like this and see if I can get my HR pace down to 10:00 or maybe a little faster.

Route was out and back from my house, and southbound on the Starkey Gap Trail.

 

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

6.26@58:17, HR 140 bpm

Taking it easy today but not staring at heart rate.  Ran out and back from Westlake village, over to the Pinellas Trail and then north for a bit. Last mile pace was 8:43

Looked at heart rate after the run, will try and run a little slower until the heart rate drops a little bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.020.000.000.000.000.000.007.02

7.02@9:24, HR 135 bpm

Running in Webster NY from my brother Jim's house.  Up here for Uncle George's funeral.  Woke up early enough and weather was really nice, aiming for about 6 miles but took a different route back so it stretched to 7 miles.  Ran from Klem to Holt Road and then took a right on the Hojack Line trail, headed north untl out 3 miles total.

On way back, crossed Holt road and kept on going to 250 then headed north to Klem.  A little bit slower today but heart rate was closer to where I'd like it (would like to be under 130 and still run a comfortable pace withouth looking at heart rate).  So, looks like 9:24 is going in the right direction.

Funeral service was as best as they can be nice.  Baby didn't last too long so Jessica took her out for a walk and they went to a dunkin donuts nearby.  She had the keys so I couldn't pick her up.  Missed going with the processtion to the cemetary, but drove there on our own and caught up just as the motorcycle was turning into the cemetary, so was able to be there for the last bit.

Went back to Jim's house and then a little while later cousin Rob invited us over to Aunt Jo's house where we hung out for a bit enjoying a nice day while reminiscing.  Aunt Jo showed me the sunflower that her niece Taylor helped to plant (which broke in half but they tied it to a stick so it could keep growing).  There was one flower left on the plant.  Aunt Jo had always wanted a sunflower plant in her back yard but kept on not doing it until this year.  She is going to be moving out of the house now that George has passed.  They had been in that house for over 40 years.

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

11.03@9:22, HR 141 bpm

Was up a little bit too late with my brothers last night but woke up feeling pretty fresh.  Having some people come over for brunch later in the morning so couldn't sleep too late and wanted to get in at least 10 miles.  Jim suggested a different route from the out and backs I had been doing.  Holt Road to the trail and then north to Vosburg road, zig-zag east and north until Lake Road and then turn right.   I started out easy and was progressing along with pace until Vosburg road that had a pretty big hill, high enough and long enough to slow me down to 9:47 pace.  After that big hill there were smaller hills along the way but nothing to really slow me down.

Stopped for a little bit at the lake shore near Webster Park to take some pictures and then continued on, heading over to Holt Road, south back to Klem and to Jim's house.  Was at about 10.8 miles so did a little more to get to 11.

Heart rate could've been better but probably the lack of sleep gave me a hight HR even though the pace average was close to the same as yesterday, and maybe the extra hills.

Then after the run, most of the relatives were over at Jim's for a brunch, after which we had to head to the airport to catch our 2:15 flight (which was direct fortunately).

The visit felt too short but glad we came up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.110.000.000.000.000.000.007.11

7.11@10:19,  HR 134 bpm

I got enough sleep last night but it wasn't quality.  Aiming for the right pace for a lower heart rate, managed 1 beat slower than Friday's run but at a much slower pace (but then again back in Florida, and although it was a nice Florida morning was not as cool as upstate NY).

Ran from my house, southbound down Starkey Gap Trail, was going to turn back at 3 but went to 3.5 so I'd get 7 miles.

First mile was 11:34, down to 9:52 for mile 6, then slowed down to 10:21 for last mile to keep heart rate steady.  I think I accomplished my easy run goal to start out the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.001.003.341.250.000.000.007.59

7.59@8:01

Mishmash of random speed/tempo just to get something faster in.  Original thought was to do the old standby of 5x1k repeats.  However my schedule was uncertain so after a two mile warmup I began to do 4x400m repeats, followed by a slower mile which gradually picked up and turned into an 8:03 which is more like "MP",  then a faster mile where I tried to push it, started out good, but then slowed down before picking back up and endinf at 7:13 for that mile.

Next backed it off and got into a comfortbale pace which started to pick up and ended up at 7:21 but did feel anywhere near the effort  of the 7:13 mile.  One more 400m that didn't go so well (wanted to see if I could just take off a lot faster after being completely warmed up).

Backed it down again for the next mile before a little surge at the end for the last 0.33

So, kind of felt all over the place.  Going back to slow tomorrow and maybe the rest of the week.

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

8.27@9:36, HR 139 bpm

Nice morning weather, ran from my house to SR54 into Longleaf (stopping at pool's water fountain for a drink), then up Starkey Blvd for a bit.  When I started out, a woman running on the sidewalk said hi, I said hi back reflexively.  She was runninng faster than me as I was just starting out and barely moving.  Then, I realized it was Lisa.  Turned off my music and sped up enough to catch up.  Ran with her for about a half mile until I came to the neighborhood exit.  I used to run with her from time to time and one year helped pace her at the Turkey Trot so she could win a top finisher mug.  She mainly does spin class now so I don't see her too often (it's probably been at least few years since last time).

Run was pretty good overall.  Looked at heart rate a few times in the first few miles then just tried to run by feel.  Not great for an easy run but at least not at 140 or higher, aiming to get down towards 130 or below for an easy run.

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

3.26@8:45 HR 143 bpm

Through no one's fault but my own, slept in too late to get in very many miles without having to make Jessica miss body combat, so did what I could in the time.  Did the 3ish mile inside the neighborhood (Westlake) loop.   Slow first mile (but faster for a slow first mile which can be in the 12's sometimes) at 10:14, and then a steady pickup going up and down the small Westlake Village hills.

I found out today that I'm signed up for the BDR half marathon this weekend in Safety Harbor.  I had signed up in March 2020 for the spring 2021 race which got postponed.  Completely forgot about it but Tom saw that I was signed up.  Going to see if I can hit times from last October at Fort Desoto.  The hills at BDR make it harder but can also help get my legs moving faster from the variety.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.050.000.000.000.000.000.006.05

6.05@9:22, HR 139 bpm

Aiming for an easy day today, it certainly felt easy although heart rate staying the same.  After the first mile was going to keep everything slower than 9:00 pace which I did until the last mile which was 8:56, still pretty close.  Mile 3 was 9:06, so I slowed down just a little to 9:15 which kept the heart rate right about the same (dropped 1 bpm from 3 to 4).

Route was out and back from Westlake Village over to the Pinellas Trail and north for a little bit.  Weather was great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.660.000.000.000.000.000.003.66

3.66@9:03  HR 140 bpm

Just a few miles in Westlake Village, trying to keep HR low but not really slow enough to be low but it's just a few miles.  Did one loop and a little up and down the street.

Tomorrow is BDR half marathon which I'm not really trained for other than to just go and see where I'm at fitness-wise.

Race: BDR Safety Harbor Half Marathon (13.109 Miles) 01:41:28, Place overall: 40, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.196.117.000.000.000.000.0014.30

BDR Half Marathon Race Report

Time: 1:41:28, Overall place 40, Age group (50-54) place 2

I signed up for this race about a year and a half ago thinking it would be in March 2020, but it was postponed until this past weekend.  Forgot I'd signed up for it but my son noticed and mentioned it to his Mom.  I almost signed up for the 10K on Saturday at last minute prices, so glad I'd gotten into the half for only $40.  However, wasn't planning on running a half and wasn't really trained but I've been doing enough running to be able to do reasonably ok, maybe even better than expected.

Morning was a little warmer than expected, cold front was on its way (would be cooler by the end of the race).  Warmed up a little with 1 mile easy jogging and attempting a few strides, but they felt kind of flat.  I saw Jenny and Tom and several other people as I went back n forth between my car, packet pickup, and warmup.

This year they had a 1:40 pace group.  I thought that sounded good and decided to stick with the pace group until the last few miles and go ahead if  I felt good (did not end up sticking to that plan).

The first 7 miles were really good.  The first 4 miles I stuck right behind the pacer.  Also in the pace group was my old neighbor Stan (who has beaten me last several races we've been in together) and a guy named Dennis who I run into a lot.

Miles 1 - 4: 7:44, 7:32, 7:30, 7:51

Start line was a little different this year, it's usually a little up the road from the finish line, this year start and finish were the same.  You finish going down a little hill, so the start was going up a little hill this year but I barely noticed it.  The first mile felt good, no problem getting on pace and holding it.  Second mile was about the same, a little bit faster and I had some doubts I'd be able to hold the pace, but tried not to think about it.  We turned into Phillipe Park where there are some small rolling hills, headed north a little bit before turning around (2.8 miles into the race).  A little bit before the turnaround could see the lead runner - it was Tom.  I told the pacer "That's my son".   We continued on and Dennis introduced himself to me.  The last time I saw Dennis, he had set up a small aid station while I was running the Pinellas Trail Challenge on Keystone Road, it was very hot that day and the extra water stop was much appareciated.  

We left the park and were back on the road, going up hill a little bit.  The 4th mile was a little bit slower with my watch saying 7:51.  Worried we'd have too much time go make up I went ahead a little bit.  Dennis had also gone ahead so I thought I could just follow him.

Miles 5, 6, 7 : 7:28, 7:33, 7:35

I felt really good in mile 5 and went ahead still feeling strong in miles 6 and 7.  But, I also worried it was a mistake to leave the group.  I'm not sure exactly at one point, but pretty soon the group had caught back up to me and soon they were just a little ahead, then it became more and more.

Miles 8-12: 7:49, 8:02, 8:11, 8:21 

Gradual slowdown in these miles.  There's a little side out and back that has a turn around by a boat ramp.  This little section is always tough for me but I felt like I was hanging onto sub-8:00, just a little slower.  Once I finished mile 8 I bargained with myself to try and complete 15K with no miles slower than 8:00, however I just missed it on mile 9.  We got into the section of course that was new for this year.  In place of a neighborhood before the boat ramp, there was a run across the pedestrian bridge over McMullen-Booth road and a loop in a park just past that.

Towards the end of the park loop I passed a couple of guys.  This made me feel a little bit better, not because they had slowed down but made me feel not so bad about my pacing, it could've been worse.  Getting out of that park and heading back over the bridge helped me mentally, the remaing miles would be better.

Miles 12, 13, 13.1 : 8:03, 7:45 

Going into mile 12 I seemed to be around a 7:30ish pace but I didn't hold it, slowed a little but ended up at 8:03, not under 8:00 but at least I stopped the pace slide. Looking down the road I could see the remnants of the 1:40 group, they were a few minutes ahead.  There didn't seem to be anyone right behind me but didn't want to take chances with getting passed anymore.  I was wondering how Tom was doing, if anyone had caught up to him or if he kept his lead.  Finally, going into mile 13 I was able to hang onto sub-8:00 and pulled myself along while being pushed by the thought of someone blowing by me.  The last turn to the finish chute got nearer and nearer.  My watch was off a little.  It's usually in the other direction but this time it was "short" but I don't think the course was, just my watch.

Just after I crossed the finish line someone told me Tom had come in first place with a time under 1:15.  I saw my buddy Dixie who I hadn't seen in forever and talked to Tracy a little who was there to cheer on Stan.  Both Stan and Dennis did well coming in over 3 minutes ahead of me.

This race was a lot of fun.  Slowed down a little from the half I did in the spring but I'm not that far off.  Great to see Tom on the course and another win and a PR for him.

Comments
From Bret on Tue, Oct 19, 2021 at 06:19:18 from 99.1.32.252

Nice effort for a "surprise" half marathon Mark. Well done. And congrats to Tom on the win!

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

Post race day off.  Did manage to at least hit 12,000 steps (29 day streak this time)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.400.000.000.000.000.000.005.40

5.4@10:28 HR 130 bpm

Slowed down, amost was under 130 bpm for the run, should've started earlier to get more miles.  Pace didn't feel bad, didn't have to walk, never saw HR go over 140 (but garmin says it hit 144 when I wasn't looking).

Ran from Westlake Village to the Pinellas Trail and decded to head south, turnaround point was next to Ozona Elementary.  Weather was near perfect.

I tried out a new water belt, holds a larger bottle in the small of my back, has room for the phone.  I didn't actually drink any water this run but I could've if I wanted to.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.040.000.000.000.000.000.008.04

8.04@9:19 HR 137 bpm

Ran from the Longleaf church, up Starkey Blvd and into Starkey Ranch.  I usually head right toward Cannon Lake but this time went past it until I was out about 3.5 miles, then crossed the road, came back and did the Cannon Lake loop on the way back. I usually stop there for water at the nice cold water fountains, but I had my water belt on again and it was also a really nice day so I probably would have been ok with no water.  It felt kind of good to keep on going.  Pace was nice and steady throughout except the last two miles which were under 9:00 at 8:56 and 8:34.  Probbaly should have held the just over 9:00 pace from before that to get a better heart rate score.

The sidewalks in certain sections were lined with tall decorative grass that have changed to a purplish color, I'd never seen that color on that type of grass before.

Comments
From Burt on Thu, Oct 21, 2021 at 09:47:48 from 98.161.146.237

Maybe because you were smoking it? I crack myself up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.760.000.003.100.000.000.005.86

5.86@8:31

Yesterday I was deciding between tempo run (4-5 miles), long repeats like 2x2miles, or 5x1k.  I chose 5x1k.

Warmed up with a little over a mile easy jogging.  Had my watch set up for 5x1k with 2:30 jogging between.  I had been in the habit previously of stopping between repeats which artificially inflated the average pace for the run.  Today's goal was to keep moving throughout the run with fixed amount of jog/rest periods.  "A" goal was 4:10 per 1km, "B" goal was hitting sub-7:00 pace on each one, "C" goal was just keep moving even if it was disappointingly slow.  I hit the "B" goal, not too far off from "A" goal, maybe next time.

Splits: 4:17, 4:18, 4:08, 4:16, 4:06 (slowest pace came out to 6:55)

The last one I could really feel my lungs and heart doing their best.  It's not fun to come back to these after being away for a long time but it's a place to start back from.

I'm going to do another half marathon on 10/31 and then a 5k a week later (run with the Bobcats at PHSC).

Comments
From Bret on Fri, Oct 22, 2021 at 07:13:19 from 99.1.32.252

Nice workout Mark!

From Mark on Fri, Oct 22, 2021 at 12:40:14 from 108.191.16.124

Thanks Bret, trying to get back into some speed, want to work toward another sub 20:00 5k, It'll take some work

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.210.000.000.000.000.000.009.21

9.21@9:38 HR 137 bpm

Solid effort easy run with heart rate not too bad.  Trying to slowly get lower without getting too much slower.  Theoretically I should be able to just run whatever pace a low heart rate will support and eventually that pace will get faster.  But I think this is a compromise.  I slowed down purposely in mile 4 to 10:07 to average 130 bpm for that mile.  Slowly sped up after that wit the final mile at 8:48.

Very nice morning again, not too warm.  Ran from my house to SR54 ,across to Starkey Blvd and into Starkey Ranch until going about 4.5 miles.  I was temped to sprint the huckleberry shuffle (a short Strava segment)  but resisted.

Going to do something longer tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1065.09107.4560.5614.660.000.000.001247.76
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