The Long Run

7.12@13:10

Happy New Year!

Getting back on track after yesterday's bug.  Set out intending to do about an hour or so walk but turned into run/walk of hour and 33 minutes.

South out of Westlake using the cut through and then a little zig zag over to the Pinellas trail going south.

Grateful to be moving again!

20.21@11:39

Original plan was to meet up with some runners in Ocala for 20 to 30 miles starting out at the "land bridge" over I-75.  But, decided to take it easier and head out from the house.  For something different did a loop around Lake Tarpon.  Crossed US19 at Nebraska, then down to Tampa Road, over to the Tarpon outflow canal.  New trail ends just south of there but is supposed to connect to section just north of there.

So, saw some cyclist turning behind the plaza with Publix and Target.  Parking lot connected to dirt path along the canal and let out into an apartment complex which then connected back to the trail.  New trail will eventually have its own bridge over the canal.

Continued on up toward and past John Chestnut Park, and then up to the intersection at East Lake and Tarpon Ave.  At the traffic light I went to eat my Reese's big cup but it had melted into a sticky mess.

Keystone/Tarpon over 19 but first turned onto some side streets to miss the main intersection.  Temps had warmed up a little, so stopped in at Burger King for a soda (Dr. Pepper). Continued south to Anderson Park to throw out my trash, then a little farther south to cross 19 at Klosterman, then over to Belcher and back to Westlake.

Except for Burger King stop, pretty self sufficient (was wearing Camelack for water).

Walked 4.24 in 1:04

Looped around outside of Westlake Village in typical big square loop

5.13@11:53  HR 114 bpm

Run/walk (3/2) inside Westlake Village

Interesting, HR at 114 today compared to yesterday walking at about 14:45 pace HR was 111.

Hopefully gradually speed up while keeping heart rate low (114-124)

8.49@11:33  HR 115 bpm

More 3/2 run/walk.  Southbound through cut through by the Y then over to Pinellas Trail, then south to Curlew Road before turning back.  On the way down I crossed Alt 19 by the Mobil station, but on way back crossed a little bit north of there at Delaware, so my routed added a little square in the middle.

8.11@7:35  HR: 158 bpm

This was an unexpectedly good run.  Started off thinking I'd do 6 miles total but about a mile in decided that wasn't enough miles for today.  Headed out from the church on Starkey Blvd, warmed up about a half mile until needing a quick pit stop at last chance for a while.  Said hi to one of my strider friends.   He was running faster than me but having some struggles so I caught up to him on one of the stops.

After I got going again, kept on a good pace and gradually got faster.  Mile 1 was 8:29 ( a very good first mile for me),  then next three were 7:42, 7:32, and 7:32.  4 miles out brought me to the entrance to Starkey Park where I turned back.  I had promised myself a stop, so stretched out at the bench for a little just after where I turned around.

Next three were faster than last three - 7:21, 7:17, and 7:15.  With 1 mile left decided to back it down a little but still stayed at a decent pace with 8th mile at 7:27

It was a nice morning and overall my legs have been fresher with the walk and run/walk days instead of just straight running.

It 's good to see that I've actually sped up a little bit when I need to go faster.

11.85@11:34

One "loop" at Cypress Creek Preserve, preview of next week's 100 mile race

2.08@13:44

Short and easy in Westlake Village, mostly walking

2.29@11:28

Another short and easy day.  Westlake Village

3.03@13:19

In and around the outside of Westlake

2.67@10:10

Westlake Village

Long Haul 100  Race Report (in progress as of 2/22)

(note: keep putting off finishing this, sort of a writer's block which has caused me to stop blogging until I finish this)

Time: 27:55:52

 Pacers: Evan and Daisy, then Joe and Cynthia

Start to Mile 10ish

Not the best way to start - I overslept (but not too bad), alarm at 5:02 (ok a few more minutes but didn't hit snooze), woke up panicked at 5:50, out the door about 6:10, got to race start and lined up at 6:56 for 7:00am start.  Fortunately, no time to be nervous or need to use POP.  Brought last minute items and put in small backpack which I wore 1 mile out to "the hub" and dropped off at my site.  Took it easy walk/run and chatted with others taking it easy, pretty much way back of the pack.

Mile 10 to Mile 20

Mile 20 to Mile 30

Mile 30 to Mile 40

Finished mile 40 at about 9:00, one hour slower than last year but one hour faster than my slow year (2020), so in the middle.

Mile 40 to Mile 50

 Finished half way in 11:40 (one hour slower than last year) but no more time lost from my deficit at mile 40

Mile 50 to Mile 60

Anticipating running with Daisy and Evan

Mile 60 to Mile 70

Started off nice enough, attempted run/walk strategy I had been using but it soon changed to much more walk and very little run.  After the first spur, I grabbed a Reese's big cup.  Those things usually help with a burst of energy.  Not this time, mildly turned my stomach, worried it might turn into a disaster but fortunately by the end of this loop was feeling back to normal.

Mile 70 to Mile 80

Mile 80 to Mile 90

At mile 88 switched off pacers, Evan and Daisy packed up and Joe and Cynthia were there to bring me the rest of the way.  Actually, Joe kind of surprised me showing up at the spur 2 aid station, wasn't expecting to see him until back at the hub.  Cynthia had set out walking and we saw her while we were on the sandy section running parallel to the road.  She called out to Evan who said "no, not Evan".  Joe did the same thing.  She didn't realize it was us so she kept on walking until we called out to her.

Mile 90 to Mile 100

Last lap, last of everything, last timing mats, last checkin.  Andy B. gave me a nice talk when I was about to leave his aid station, said "you looked down, but never out".  Pretty good way to sum things up.  Joe would tell me similar things about how I looked, resigned to my fate of trudging through the last 20 miles.  I guess I didn't hide it very well.   Foot was hurting, a dull ache with each step.

Post Race:

 I survived!  Jessica and baby arrived shortly before I finished so were there for cheering.  Charlotte-Dani later said "I clapped for daddy"

Joe and Cynthia helped me pack up and get back to my car.  Dinner out that evening with Jessica, baby, my parents and Jessica's parents at Longhorn.

6.35@11:43  HR 121 bpm

First run since the big race.

Westlake over to the Pinellas trail and south for a bit before turning back

AM - 4.26 walk in 1:01, Westlake Village

PM - 3.04@9:48, Evening Humpday Hustle Run

4.25@10:44   HR 122 bpm

Figure 8's in Westlake Village, run/walk, lower heart rate good

5.27@8:23   HR 152 bpm

Alternating quarters, slow, fast  - first set paces, 9:15/8:44, last set paces, 6:36, 8:40

Westlake Village

17.43@10:20, HR 140 bpm

From Longleaf up Starkey Blvd and into the park.  Run/walk

7.06@11:44,   HR 117 bpm

3/2 run/walk from Westlake Village and then south down the Pinellas Trail and back to the house.

5.36@7:34

Progression run in Westlake Village.  First mile 8:31, last mile 6:54

Walked 4.26 in 1:01, square loop around outside of WLV

1.52@8:50

Hotel treadmill in San Diego

Out here to do one day training class then going to hang out with my brother for a couple of days.

8.8@9:34

Running in Carlsbad, CA, from my brothers house to down along the water then back up the hill.  Chilly to me 63 degrees.

Did some kayaking in the afternoon in Oceanside, saw lots of sea lions.

I ate an entire funnel cake which I probably should not have done but it did taste pretty good.

6.23@11:43,  HR 127 bpm

Back home,easy run day from WLV then southbound a little on the Pinellas trail.

6.08@10:51  HR 130 bpm

Starkey Gap trail south from Trinity Blvd trailhead.  4/1 run/walk

3.79@11:23  HR  123

Short and easy in Westlake Village, slowed down so lower heart rate.

4.07@11:16   HR 124 bpm

Big loop inside Westlake Village

5.26@7:35

Enjoying this great weather, one and a half loops inside Westlake Village, felt fast today

7.41@10:41  HR 129 bpm

Running in and around Panama City Beach, wish we could stay here longer.  Will be back in Tallahassee tomorrow night.  Great view from hotel balcony

5.06@11:18,  HR 124 bpm

Took it easy with 4/1 run/walk

Springhill Suites Tallahassee, ran down the main street and north up a side street with a good sidewalk (as well as bike lanes on each side). Made my way to the Fern trail which looked nice (real trail, not rail trail) but I didn't run far on it because needed to get back.

6.24@10:09, HR 133 bpm

Out and back run from Trinity Blvd trailhead for Starkey Gap trail going south to Keystone up to where it crosses the road.

Pace was pushing it slightly for a "heart rate" run.  4/1 run/walk

Finished up with 4 strides, 0.34 miles @ 5:29 pace

Felt good to do strides and need to remember to not skip these while doing a lot of slower running.

Walked 4.25 miles in 1:03.  Route was big square around the outside of Westlake village.

4.07@10:14

Easy run in Westlake Village

5.52@8:20

Attempted 6x1k workout.   Got a later start than planned and then struggled once I got into the workout portion.

Hoping to get all 6 under a 7:00 pace.

First two were at 6:54 pace, then the third one missed at 7:03.  Legs were not feeling it.  I did one more with no expectations (other than to get me further in the direction of my car).  Pace for the 4th was the same as the 3rd.   Looking back should've at least tried one more.

21.07@10:48, HR 136 bpm

It was a pretty good run, not the fastest and wasn't a super low heart rate but was mostly uninterrupted.  I only stopped twice and that was out of necessity.

Left from Trinity Blvd trailhead to Starkey Gap trail, then headed north, crossing SR 54 (stop number 1 for traffic light), then continued up Starkey Blvd and into the park on its bike trail until reaching a point 10.5 miles from the start.   First 10 miles were all 130 bpm and below with all but mile 10 below 130.  HR crept up on the return trip as I gradually picked up the pace.  Made second stop when I reached SR54 on the way back.  Had just enough water that I didn't need to stop for that and no restroom breaks.

Goal was to be under 4 hours (made it in 3:47).  Preparing for running 33 1/3 miles a week from today, almost two thirds of that distance today.

7.12@11:09, HR 122 bpm

Easy running, 4/1 run/walk from Westlake Village over to Pinellas Trail and then south to turn around.

One week ago ran similar route but only 5 miles, 11:18 pace and 123 bpm, so a little farther , slightly faster while 1 bpm slower.  Maybe progress.  Felt relaxing.

6.28@10:32  HR 125 bpm

0.46@5:32

Ran on Starkey Gap Trail going south, using 4/1 run/walk to keep it easy.  Felt successful on heart rate with a faster pace but staying well below 130 (MAF says I should be around 124 for easy).  I had parked at the trailhead on Trinity Blvd.  While getting ready to run, Cynthia called me.  She had driven by and thought she recognized me so called to see if it was me.  I had my running headphones on and accidentally hit the wrong button on my phone which dialed my mom.   After I started running my mom called me back.

Finished up the run with 6 strides to prove to myself I can run faster if I want to (my stride pace was Tom's half marathon pace for Sunday's race at Gasparilla).

After running I looked up and saw a large bird (maybe Osprey?) carrying what looked like a large chunk of Spanish moss.  Took a picure of it.

Then stopped by my house to say hi to Andy and Stella and also saw brief appearances of Tortie and Esperanza.  Tortie turns 10 this year.

AM walked 2.59 miles in 38:22

PM 4.02@9:08

Walk in the morning around Westlake Village and then in the evening ran with Daisy and Evan at humpday hustle in Longleaf/Starkey Ranch area

5.62@7:43

Relatively early run (7:15am) for me inside Westlake Village, short tempo run before going to work.  Had to do a training class today.  They area somewhat draining but I get through them and the response from the trainees is usually better than expected.

Last full mile of the run was 7:16, and last 0.6 was 7:01 pace.

1.63@10:23

Short and not too fast run in Westlake Village.  Tomorrow is big race (well not that big like 100 miles, but 33 1/3 miles which is still pretty big).

40.32@13:27 , HR 146 bpm

Long Play 33 1/3 Trail Run

I got lost.

It was hot.

I was sticking with a slower runner.

It was all good.

We've been having some nice cool weather for Florida spring, but today was not one of those days.  This was my 8th time doing this race, although it changes a little bit each year.  A lot of the course is shaded, but there are some open stretches.

First 7 or so miles were wonderful, all according to plan.  Then we hit the loop on what's known as the "low water trail" which runs near a river and is sometimes flooded, lots of roots from cypress trees.  Different kinds of roots, big roots, knobby roots, and partially exposed "trip wire" roots.  So, a couple of miles in here were a little bit slower, but was expected.  The loop exits and joins back to a main trail, heads south and then you are supposed to pick up the section of trail which does about a 16 mile loop.

I was running along and feeling good, having picked up some speed after the rooty section.  I was expecting to soon be on the big loop but it seemed to be taking a long time.

Then, a feeling of dread as I saw the aid station ahead.  It was the aid station that was 5 miles into the race and also the aid station I shouldn't see again until about 28 miles.  I'd missed the turn.

And, worse off, there was a guy following me who thought he was following someone that knew where he was going.

So, we doubled back but when I got to the junction where I should turn (but also skip the low water loop) I got a little more confused.  So, we stopped and started and stopped and I looked at the map on my phone and finally put in walking directions to get to Tucker Hill.  I soon realized the source of my confusion.   There's a new paved bike trail running perpendicular to the older paved bike trail and I mistook the new one for the old one.

Realized we were now parallel to the trail we should be on, so took  the next fire road, headed north a bit and intercepted the trail we should be on.

A couple more miles and we were at one of the unmaned aid stations.  5 gallon water jug on the table was almost bone dry.  Shook out the last few drops.  Two and a half miles to the crewed aid station.

Made it there ok.  The guy that I was now running with (Jason from Colorado originally from Buffalo) was getting dehydrated.  Fortunately , aid station was well stocked.  We hung out for a bit, getting some food, water, and shots of coca-cola.   The volunteers said one runner had just been through only minutes before us and there were two other runners there who had gotten there before us that were still there.  

We made it out of there, taking it easy. Had our bottles filled up and each took an extra 20 oz bottle of gatorade.  I gave mine to Jason to hold in his pack.  Up and down a couple of hills I tried not to get too far ahead, looking back now and then.  Finally, up ahead I see the runner who had left the aid station before us but when I looked back no longer saw Jason.  Stood at the top of Croom "mountain" for 3 or 4 minutes then finally went ahead.

Was getting low on water again when I passed by a group of campers.  They had several tents and a folding table with jugs of water on it.  Thought about asking them for some but knew next aid station was only about a half mile (had passed another unmanned aid station again with empty water jugs).

Made it to the next aid station (one that I had missed on the way in).  Loaded up on food and drinks and headed out again.  Passed by one or two more people and finally back (for the third time today) to the 5 mile aid station where they now had plenty of ice which they put into my hat and my drink bottle.

Last 5 miles were reasonably ok.  Quite warm by now and the few stretches of sugar sand were no fun.  Then, finally done.  Just over 9 hours to run 40.3 miles of a 33 1/3 mile race.

Maybe I'll get it right next year.

7.11@11:22, HR 122 bpm

Nice easy recovery run over to Pinellas trail and heading south.  To keep it easy did 3/2 run/walk.

5.64@10:14, HR 126 bpm

6:15 am  start to get some miles before Jessica has to leave to drop off S at school and then go to work from 8-12.  Maybe I can get back into the early running habit and make it the rule rather than exception.  More easy miles today.

AM - walked 2 miles in 30:31

PM - 4.01@9:35

Humpday hustle run with Evan and Daisy, out two miles to the tree and then back.

6.02@7:44 HR 155 bpm

Earlyish morning run, 6:15 am start.  Ran loops in Westlake village.  First mile 9:07 then picked it up going from 7:51 to last mile at 7:09.

One day per week of going faster while I do the rest of the runs at easy pace, mostly with run/walk unless I'm running with other people like on Wednesday nights.

At last night's run, Evan commented that I looked a bit stiff, was still feeling stiff from Saturday's 40 mile adventure, but today felt a little less stiff.   Also, I think the faster miles helped to stretch out my legs.

8.06@10:12   HR 127 bpm

Ran up and down Starkey Blvd from the little church near Longleaf to the entrance of Starkey park and back.  4/1 run/walk, right about where I wanted to be for pace and HR.

About 3 miles into the run, Nick U came by on his bike, slowed down and chatted with me while I ran/walked.  Nice to have a little company.  He continued on once we got to the park entrance.

16.44@10:20   HR 131 bpm

Started out from Trinity Blvd trailhead, running up Starkey Gap trail to Starkey Blvd and into the park.   Turned off the paved road and ran past the horse corral and onto the hiking trails until out just past 8 miles.  When I turned back I started going down a section of trail which I hadn't planned on, so doubled back (would've been ok if I stayed on it, would've looped back to the horse corral eventually).  I was under 130 bpm for first 9 miles, but HR started rising on the way back as it got warmer but also since I picked up the pace a little bit.

Felt pretty solid overall with no stopping at all (except for the traffic light to cross SR54).

7.3@10:22, HR 124 bpm

Dropped my parents off at the airport, then drove to Suncoast Trail parking lot at 54 and Suncoast.  Ran north just over 3.5 miles and turned around.  Ok with carrying no water even though a little warm at the start, fortunately there was some cloud cover and a few light sprinkles.  I haven't run this route for a while.  It's kind of noisy at the points where the trail gets close to the parkway, especially over bridges.

Did 4/1 run/walk and mostly ran by feel and ended up with heart rate where I wanted it to be.  Feel like I'm slowly progressing with heart rate runs. Like last week I'll go for one day of speed or tempo.

Did a couple short weight circuits after the run.

8.78@8:27 HR 149 bpm

Did 12x400m speed workout.  Unfortunately not on a track but in neighborhood on a straight stretch of side road.  One direction was slightly uphill and of course down the other way, but not too far off from flat.

Speed wise, I kept expectations low, other than not quitting and getting all 12 done.

Fairly happy with results, with half of them being under 6:30 pace, and the slowest one was 6:48 pace.

1:40, 1:38, 1:42, 1:36, 1:37, 1:33

1:38, 1:34, 1:38, 1:34, 1:38, 1:33

Overall happy with recent progress and doing mostly slow running with one faster run per week.

5.32@10:37, HR 121 bpm

Early morning (for me at least), started my watch at 6:17.  Did 4/1 run/walk looping inside Westlake Village, dark for whole run except hint of light toward the end.

Needed to be back at the house by about 7:15 which I made.  Big girls away this week, so didn't have school dropoff this time.

8.64@9:56  HR 127 bpm

Run up and down Starkey Blvd from the church to just inside the park and then back.

4/1 Walk/run, able to get just under 10:00 pace average while being pretty close to goal heart rate (124).

4.23@10:33  HR 124 bpm

Shorter, easy run on the little but not nothing hills of Anderson Park.  Andy was dropping off his truck at the car audio place across the street so did my run, then picked up up and dropped him off at work.

Later that afternoon had lunch with him at the little Mexican restaurant next door, was pretty good, should go back there.

25.12@10:24,    HR 136 bpm

Double out and back run from Longleaf to inside Starkey park (with a couple miles on the dirt trails).  First trip out was just over 7 miles, then back to the car, and then another 5.5 miles out and then back for a total of 25 miles.

First 9 miles were solidly under 130 bpm, but HR crept up as the run went on, was also picking up the pace a little. 

Absolutely no stops other then refilling my water bottle after the first out and back, during which I kept the watch running to keep the pace honest.

For having run nearly a marathon unsupported felt pretty good. 

8.11@10:08   HR 126 bpm

Run from Westlake Village, over to the Pinellas trail southbound and then back.  Overall kept it steady, felt pretty good.

8.06@7:33   HR 160 bpm

Time to go faster.   Didn't feel "ready" for a tempo run, but convinced myself to go for it once I got going (started out thinking either progression run or fast finish).  Starkey Blvd bike trail to Starkey Park entrance.  First mile, warmup at not too bad 9:19.

Next 6 miles all under 7:30 with last two miles at 7:09.

Short rest after the tempo miles, then ended up doing last mile at 7:23 which felt easier than the second mile at 7:25

5.31@10:19   HR 124 bpm

Back to slow and steady.  Looped a couple of times inside Westlake Village.  Earlyish start at 6:14 am to be done in time for Jessica to leave to take S to school and then another training morning at work for her while I do drop off for A.

5.27@10:05  HR 123 bpm

Another "easy" day.  Did a big loop around the outside of Westlake Village.  4/1 run/walk again, not as early start today as yesterday but not too late either.

Dinner out with my mom tonight for her birthday, along with dad, Jessica, baby, Aub and Soph, and Tom and Andy - just about everyone except for Jacob.

3.12@8:35

Run on Starkey Gap Trail heading south from Trinity Blvd.  No heart rate monitor today.  No easy miles, old staple of "junk" miles I guess, but short enough so I guess it could still count as easy.

I think I will race tomorrow in the Strawberry Classic.  A local favorite (for 42 years) that I've always seemed to miss.  Race director a good guy who sometimes would run with the Striders back when it was a bigger group.

Strawberry Classic 5K

9th place overall, 1st age group (but 4th masters, tough crowd).  I always seem to miss this race, so this year at the last minute signed up.  Many runners from the Striders were there (although most were doing the 10k).  We've been having a lot of nice weather recently but unfortunately the cool temps went away for the race.

Warmed up with a little over a mile of easy running then did a few strides for about 1.4 miles of warmup.

Starting mile was good.  Slight downhill for the start (so slight uphill for the finish).  Crowd thinned out pretty quickly and after about a half mile we were pretty much lined up in finish order for the most part.  Was just under 7:00 pace and was feeling the heat, but pace stablized and hung on with 6:52 for the first mile.

Thought I might slow down for the second mile, but amazingly enough I did not slow down.  Sped up slightly.  The little hills on the course I think were helping.  Stayed on pace through the second mile and did 6:46 for mile 2.

Still on pace into mile 3.  It was looking like I'd get three sub 7:00 miles in a row for the first time since 2019.

As I turned the corner for the homestretch, Keith and Renee were standing there and Keith yelled out that someone was coming up behind me.  I picked it up some but not enough and got passed by.  It did make me speed up a bit more at least

6:52, 6:46, 6:57, 0.15@6:31

I felt stronger today than I have in a while.  

Hung out for a bit after the race and was able to take home 3 quarts of Driscoll's Strawberries which were delicious.

6.56@10:08   HR 127 bpm

Southbound on Starkey Gap Trail out and back run, easy day.  Pretty good pace for the heart rate.

5.62@9:50   HR 126 bpm

Early morning run (just after 6:00 am) inside Westlake Village, run/walk, keeping it easy, a little faster pace than yesterday.

5.24@10:07, HR 125 bpm

Another earlyish morning run in Westlake Village.  More run/walk

8.26@8:01  HR 151 bpm

New Garmin Fenix 6.  Did the suggested workout, 4 x 9minutes at 7:30 pace.

Went pretty well.  First two felt easy.  Surprised to mind myself strugging on the third one a little bit but knocked off the last one easier and ran a little faster at about 7:15ish pace.

Run was up and down Starkey Blvd bike trail.

3.13@10:12  HR 127 bpm

Loop inside Westlake Village.  Keeping it short and easy today. 

50 mile race tomorrow at Croom for the "Fools Run".  Last year got caught in heavy rain for the last loop and thought about DNF but stuck it out although with my slowest 50 mile time at just over 11 and a half hours.  Hoping for a smoother race this year although temps will climb into mid 80's for part of the afternoon.

Very Late and Very Abbreviated Race Report, Fools Run 50 Miles

The good: I was faster than last year.

Not so good: only 14 minutes faster and last year had some severe thunderstorms where I sat out about 15 minutes under a shelter while contemplating a DNF before finishing that last loop.

No weather issues this year, a bit warm but not that bad.  First two loops (plus the little starter loop) went pretty well.  I think I was around 5:15 at about the halfway point but then started slowing down more and more, getting especially slow on the second half of the third loop.  At the aid station at the loop halfway point was where three people blew by me.  I was not sure how long they had been gaining on me and I wasn't even sure they were still behind me (possibly having passed me while I was at the loop start aid station.

But despite slowing down to 17-19 minute miles, I did pick it back up to about 11 minute pace for the last mile.

I think the one distinct mistake I made was taking the 5 hour energy (extra strength) at just before the half way point, it gave me a boost for the second half of the 2nd lap but made me too  jittery, was not worth it.

All in all a good accomplishment to be able to run this many miles in Florida heat.

Laura was there (crewing for her for Badwater Salton Sea at end of April).  She was running with her race partner Jessica.  They were two of the runners that blew by me.  The third person was a 60 year old female, very seasoned ultra runner and nice person.

6.05@10:38, HR 124 bpm

Back at it, Monday morning after the 50 miler on Saturday.  Taking it easy and keeping the heart rate lower (and right at MAF goal).  

From Westlake Village, south through the cut through and then over to Pinellas trail heading south then back the same way.

8.06@10:13 HR 125 bpm

A little bit farther and faster than yesterday but still keeping heart rate low.

Up and down the Starkey Blvd bike trail.  It's pretty desserted on a weekday morning (later in the morning).  It's a nice straight path, 4 miles each way from the little church near Longleaf to the entrance to Starkey Park.

5.38@9:14  HR 132 bpm

Run in Westlake Village. Lower 9's felt like I was flying. Heart rate a little bit high but not that far off for going about a minute per mile faster than yesterday (and still in the general vicinity of "easy").

7.03@8:26

Warm up , and then 12 x 1 minute fast/1 minute easy

Got through all 12 without slowing down, most were under 6:30 pace but nothing faster than 6:00.  Route was up and down Starkey Blvd bike trail.

5.63@10:17  HR 121 bpm

Nice and easy run in Westlake Village with pretty early start just after 6 am.  Run/walk at 4/1, good HR for this run today.

7.03@10:34

Later in the day , 12:30 pm run around a big north loop going to Alderman, north on Belcher, left on Klosterman then south down the Pinellas trail back to Alderman.  Run/walk easy going, felt good despite the warmer temps.

8.07@10:04  HR 126 bpm

Out and back easy run from Westlake Village over to the Pinellas Trail then south until reaching 4 miles, then reverse back to start.  Pace and heart rate pretty much where I wanted for this easy run.

8.11@9:41  HR 130 bpm

Ran north on Starkey Blvd bike trail, out 4 miles and then back.  Pushed pace a little outside of easy pace  but mostly within general range, wanted to run pace under 10:00 today without losing sight completely of easy on easy days, hard on hard days, 80/20

4.03@9:27 HR 129 bpm

Shorter run inside Westlake Village, another early morning with Jessica working the morning, pace a little faster and heart rate one beat lower than yesterday but partially due to shorter distance, less time for cardiac drift.

9.16@8:27

6x1km workout, did all six this time, and almost got all under 7:00 pace (with one right at 7:00).

Run up and down Starkey Blvd.

Paces: 6:55, 6:49, 7:00, 6:47, 6:57, 6:44

Taking the fastest 5 puts me just missing 21:00 for 5k, but there's race day magic

5.36@9:39 HR 129 bpm

Early morning couple of loops inside Westlake Village, easyish for pace and heart rate.

6.45@11:04  HR 114 bpm

Hadn't run with Cynthia for a while, so took her up on offer of track work. Met her at 6:45 at Longleaf.  We jogged over to the Longleaf Middle School track.  All gates were locked and fence is pretty tall.  Track is supposed to be available for public use (or at least that was the plan), but I guess that's being worked out (or maybe they are hoping people will stop asking).

So, back up plan, ran on the trail around Cannon lake and did timed 1 minute on 1 minute off.  I ran a little faster than Cynthia but close enough we'd be able to run the easy minute together and then start together.  She did well and said she had better splits than if running alone.

Overall, pretty low average heart rate, fun and relaxing run.

2.4@9:22

Ran on hotel treadmill in Atlanta.  Here for customer trip.  Used this new watch for indoor running for the first time.  Had me doing 3.57@6:18 pace, but when the run ended it asked me how far I really ran according to treadmill, so tomorrow's run on the treadmill will be much closer to reality as far as pace goes.

While working, had the Boston Marathon App open with a number of runners on the tracking list.  First Boston in a while where I wasn't either running it, watching it in person, or staring at a computer screen all morning hitting refresh.  Most everyone I was tracking seem to have a really good race.  Was fun watching it live last year, but still exciting seeing the updates come in.  I know when I have run it I think of those tracking me as I cross each mat and finally the finish line.

Hats off to those who made it to Boston this year and especially good day if you can BQ at Boston so then the pressure is off to run another BQ.

2.43 @ 8:06

Today's treadmill run using garmin was more accuate than yesterday's run, pace a little high vs treadmill but nothing like yesterday.

Will be back home tomorrow after second day working on site in Atlanta area.  Had dinner with Joe W last night after work.

3.53@8:41

Earlyish morning run, back in Westlake Village, got going early so I can get into work early with Jessica working in afternoon and the older kids helping out with the little one for the afternoon.

7.63@8:43

Workout of the day 12x90 seconds fast/90 seconds easy.

Running up and down Starkey Blvd. Timed intervals not a problem with no track.  Tried to get close to 400m but wasn't quite there yet.  7 of the intervals were faster then 6:30 pace, one right at 6:30 with remaining 4 between 6:31 and 6:41

But, felt pretty good each time I had to hit the gas.

Variety.

5.6@9:59 HR  127 bpm

Shorter, easy paced run in Westlake Village.  6:11am start time.  I'm really liking the predawn runs.

14.55@9:49  HR 137 bpm

Ran from Longleaf, up Starkey Blvd bike path and into Starkey park a little past 7 miles.

Turned back around and then at the last two miles picked it up with a goal of holding sub-8:00 and ended up a little faster, with 7:23 and 7:06.  

Felt good about this run, did easy pace using 4/1 run/walk and then when I needed to pick it up had no problem hitting goal.

5.04@9:41 HR 126

A couple loops inside Westlake Village with start just before it got light out.

Happy with pace and heartrate.

4.1@9:37  HR  126 bpm

One loop inside Westlake Village and then a little up and down on Lakeview to get over 4 miles.  Another early morning start as well (still dark at start, been using headlamp even though streets are pretty well lit, want to be seen a little better).

AM:  9:05@7:48  HR 160

Starkey Blvd bike trail, 1 mile warmup @ 10:10 pace, then 7 mile tempo with paces going from 7:44 down to 7:08, followed by one mile of "cool down"

PM: 3.02@9:40 HR 135 bpm

Ran humpday hustle run with Daisy and Evan.  Going to miss some runs this weekend so went for the double run today.

4.07@9:43     HR 125 bpm

Short run around inside of Westlake Village, felt good about the heart rate and pace.  Feel like things are progressing slow and steady.

Leaving tonight for San Diego, will stay at my brother's house then we are heading out to Borrego Springs to meet up with the runners we are crewing on the Badwater Salton Sea 81 mile race.  It's a team event, runners have to stick together the whole way, not a relay.  I don't know of any other races like this.  It will get pretty hot during the day, well over 100 degrees.

Did not run in the morning and when I was going to run in Borrega Springs realized I had forgotten running shorts so just went for a walk instead.

Saw a road runner and a desert hare.

No running today (except maybe back and forth to the car).

Helped crew at the Salton Sea to Palomar Ultra (81 miles).

It was an experience to remember.  My brother and I along with one of the runners husband leapfrogged in the support vehicle.

Reasonably cool at dawn on the shore near the Salton Sea, then they were on their own for 7 miles before the first crew point.

Then from the 7 mile point to mile 35 brought them to the Borrego Springs resort, temps quite hot up to 106 degrees.

Then , 5 miles from the resort to the Hellhole Canyon trailhead where they'd run a trail section about 8 miles (and lots of climbing).  Had dinner then met them on the other side.

Night time came and then miles 48 to 68 brought us to the road going up Mount Palomar.

(Sunday morning) It was a great view from near the top as the sun rose and the valleys below were covered by marine layer clouds making it look like a giant lake with islands poking through the clouds.

After the race, dropped of the runners and then went back to Tim's house and took a longer than planned nap and then dinner out at "Privateers" restaurant for some great pizza.

5.52@11:10 , HR 116 bpm

Easy paced run from my brother's house down to the ocean and some running near the shore.  Felt chilly out, in the 50s.  Stopped here and there for pictures, then made the climb up back to his house.

Then, back to the airport and home.

A rare day off when I could've run (had time, no injury) but taking it easy because a bit tired from the travel back from San Diego.

5.36@9:56 HR  128 bpm

Back at it, bread and butter run of 4/1 run/walk around the neighborhood.  Another work day for Jessica so I ran early enough to be done before she had to leave.

Felt recovered.

6.11@9:49 , HR 132 bpm

Similar run to yesterday, but a little later in the afternoon.  A little faster because I wasn't being careful with heart rate so let it go a little higher than planned, but it still felt pretty easy.

7.3@8:12

Did the Garmin suggested workout, of 8 x 1 minute, followed by 3 minutes rest with 6:15 goal pace.  I usually don't do such long rests, but I guess that was the point.  Hit all the paces at 6:15 ranging from slightly faster to as fast as 5:50

Ran up and down Starkey Blvd bike path.

20.22@10:15  HR 138 bpm

Two weeks until "ultra" 26.3 trail run, so wanted one good long run.  Out and back from Longleaf into Starkey Park until 10 miles from start.  Quick stop at the bathrooms near the bike parking to use the fountain for water refill.  Kept heart rate lower for first half then let it slide a little as I picked  up the pace slightly on the way back.

6.27@10:22  HR 126 bpm

Easy paced run, out and back down the Starkey Gap Trail heading south.

6.11@9:49    HR 127 bpm

Earlyish morning run (6:12 am start) inside Westlake Village, running two of the big loops.  Sub-10:00 average while keeping HR average below 130 (although a little higher than supposed target of 124).

It's been a blessing to have to finish my run before 7:15, seeing the sunrise and enjoying the predawn temps.

8.1 @ 8:30   HR 153 bpm

6 x 1k workout in Westlake Village

Route was slightly different for this (usually I'll pick a stretch of road and run out one way then next repeat back the same way).  Today I did the repeats on a loop, so that starts were not at the same point, always some section of hill.

Wanting to hit splits at 6:46 pace or faster (4:12/km) for goal of breaking 21 minutes.

Did not meet that pace goal but did do the primary goal of doing all of the repeats, not giving up due to missing paces, because I'm still putting in the work.

So, paces for splits were: 6:44 (4:11), 6:57, 6:47, 7:06, 6:55, 7:08

If I take the fastest 5, it adds up to 21:25 5k, a little short from 21:00, but who knows if race day magic will help  

4.54@10:03  HR 129 bpm

Shorter run today, out and back heading south down the Starkey Gap trail.

6.24@10:05  HR 128 bpm

Once again, two big loops inside Westlake Village, keeping heart rate at a decent range, feeling easy.

Hippie Dash 5k

A most encouraging morning.  Signed up at last minute, temperatures not looking great but early enough to not be hot and sunny.  Pretty good warm up, just over a mile easy running, then about 4 strides.  When I went to do the strides I was running a faster pace than I can usually do during such a warm up.

At the start line, not sure the exact course route.  Slight uphill from the start area, turn right and run about a mile with a small loop turn around, run back south a mile then about a half mile more south before turning around then right turn down the finish chute.

Happy with splits: 6:47, 6:54, 6:55, then 6:02 pace for the last bit.

In the last mile, caught up to first place female, but then she just passed me during the homestretch.

Eke'd out a small improvement over the Strawberry Classic 5K which itself was an improvement.

Now, two times in a row getting all three miles under 7:00 pace.  Got a little lazy in the third mile when it looked like I'd have no problem holding the pace, maybe could've gotten down to mile 1 split with better focus.

Fun morning in Safety Harbor, they had a nice collection of vintage and modern VWs (bugs and buses and some rare models). One free beer per runner also and some decent food.

4.12@10:26   HR 124 bpm

Earlyish run (6:27 am) in Westlake Village, run/walk 4/1

Nice morning!

8.37@7:46

Garmin workout of the day was 45 minute tempo at 7:35 pace.

Ended up a little bit faster except for a slower 4th mile.  Nothing extra fast today, fastest was 7:21.  I was trying not to go too fast but honestly, if I'd "accidentally" run a 7:00 minute mile or faster when going by feel I wouldn't have been upset, but today I did the job I set out to do.

Run was up and down Starkey Blvd with a slight amount into the park.

5.51@10:01  HR 127 bpm

Almost under 10:00 pace while keeping heart rate somewhat where I want it.  Early morning run in Westlake Village, a couple of loops of different sizes.

6.01@9:05  HR 147 bpm

Did another garmin suggested workout.  Today's workout felt kind of weird, it was 10 reps of 10 second sprints with 3 minute rests between (easy jog).  Suggested pace for sprints was something like 4:25.  I did not come anywhere near that pace, although it's hard to tell how accurate the pace measurement would be with just 10 seconds of sampling.

Trying to get some more variety.  I wonder if I'd see improvements if I only did the suggested workout?

Might not get to run tomorrow, early morning flight (6:30) for trip up to Rochester to do the Sehgahunda 26.3 mile trail race in Letchworth Park.  My brother Jim and his daughter will be doing the race as well.  This will be her first trail run and second marathon distance race.

Unfortunately, looks like rain forecasted for this Saturday.

No run today.

Travel day to Rochester.  Jim's wife picked me up at the airport and spent the afternoon hanging out at his house.  My parents were there also having just made it up from Florida.

Jessica and baby will meet me tomorrow at the finish area of the race.

Sehgahunda Trail marathon

Garmin stats: 25.62@15:23

Time 6:34:11

Well, that was hard.  Flew up to Rochester on Friday and stayed at my brother Jim's house.  A few months ago I saw that there was a 12 hour race practically around the corner from his house at North Ponds Park called "Mind the ducks", called to ask if he wanted to run 12 hours of 1 mile loops and he said he'd already signed up for a race that day.  His daughter Kelly was also doing it (her first trail race and second marathon distance race).

Friday was a beautiful day and Sunday was supposed to be nice also, but there would be rain today.  My wave was starting at 7:45.  It was barely sprinkling as we lined up.  Jim and Kelly were starting 15 minutes after me (I put down a goal time of 5 hours).  Start area was at the Mount Morris Dam visitor center on the Genessee river.  Race would head south (up river) to a picnic area of Letchworth Park called "Parade Grounds" (historical site from Civil War).  Net climb from start to finish about 300 feet , but with the ups and downs, race site said 900 feet of climbing (Garmin came up with 4200 feet).

The course would run on a trail parallel to the river, but the race checkpoints were on a road, so you had to make the climb from the river trail up to the road and then back down to the trail.  Jim warned me that the first two checkpoints, if raining, would get muddy.  Hoping I'd pass those before the heavier rain started.

Heading out with wave two, I hung back slightly but was soon passed by the other people in wave 2 except for one woman who was running around the same pace as me so we would pass each other back and forth.  Just over two miles or maybe three, first running from wave 3 caught up to me.  There was a relay option so some of the runners were going pretty fast.

Made it up to checkpoint 1 about 5 and a half miles in with no problem.  Although, there was something confusing happening.  As runners were coming down from the checkpoint, some of them were yelling at me to get to the left side of the trail which I found odd.  Usually with two way traffic you keep to the right.  Confused by this, I remembered that the race directions said "pass to the left".  I'm pretty sure they meant pass to the left when coming from behind and not when coming head on.  So, some people wanted me to stay to the right and some to the left.  Oh well.

Back to the main trail.  Rain was picking up.  Still kind of light.  I had on shorts, short sleeve shirt, arm warmers, and a light long sleeve shirt.  Checkpoint 2 was a little more slippery going up and down.  These side trails got muddy quicker than the main trail which was probably harder packed.  Coming down from checkpoint one, I saw Kelly and not too far behind her was Jim.  Coming down from checkpoint two, Kelly had moved a good distance ahead of Jim and was gaining a lot of ground on me.  Before the race Kelly kept on saying how unprepared she was for this race.  It didn't show at all.  Years and years of competitive Irish dance made her a natural on the trails.

After checkpoint two I stopped to retie one of my shoes which was way too loose.  I saw my pace slip away.  I'd try to catch back up to it but could not get much back.  The trail crossed a bunch of little streams, some were almost dry and some were big enough you could barely keep from getting wet by stepping on stones in the middle.

The trail started to get quite muddy.  I started to slip a lot.  I was not wearing trail shoes.  I've gotten away with no trail shoes for far too long.  Florida trails do not have many hills and very little mud with the sandy soil.  This was steeper and muddier.  Fortunately, even with the increasing rain, there were a lot of sections of trail that were not too muddy, otherwise I would've been pushing the cutoff.

Just before things got better, things got really, really bad.  There were a couple of small uphills I had to go up on hands and knees just to go up without sliding back down.  There was a section of trail which slanted down to the right while steeply going down ahead, this bit of treacherous downhill brought me to the last steeep checkoint climb.  There was a woman who was running near me and helping to encourage me, she made it up to the top just ahead of me but then dropped out once she made it up.

Saw Nancy and my parents one last time before I'd see them at the finish.  The downhill back to the trail was one big slip and slide, grabbing onto what I could to not fall down hard.  Finally made it to the bottom, then a little bit more tough trail before it leveled off.  The trail narrowed with tall vegetation on either side. 

Then, coming into some trees, there was a signt "Caution: Trail Monkeys Ahead", with next sign saying "Whet the heck is a trail monkey you ask?", then, up in the trees the trees, lots and lots of toy monkeys.  Then after the trail monkey section, course came onto a gravel road.  Just over 5k to go, still, one more 300 foot climb, but after going so slow for so long my legs just wanted to take off.  It felt like I was flying (although really it was only 9:30 to 10:00 pace but seemed much faster than the 18 to 22 minute miles over the list 8 or 9 miles).

Caught up to a few people here and there.  One more short section of trail from the road, then back onto a short section of paved road with one last short very steep hill going into the Parade Grounds parking lot, and then finally the finish line.

Jessica caught a video of me finishing as she was standing under the shelter next to the finish line.  She had made it ok with her 7:00 am flight from Tampa to Buffalo with Charlotte in tow (she was able to get picture in the cockpit before the flight took off) to car rental and then drive to Letchworth park, arriving just after 12:00 (just in case I finished by 12:45).

Got some food and waited to see Kelly finish.  She came in just ten minutes after me which meant she beat me by 5 minutes.  Not bad at all for her first trail race (but just missed age group award to a woman named Sophie).  Nancy showed up just after Kelly finished.  She had seen Jim at the last tough checkpoint. He'd fallen and hit his head but was ok to go on but it would be close to make the cutoff time.

My parents showed up and were also waiting for Jim.  I was in and out of the car a few times to warm up.  Rain had me thoroughly soaked and once I stopped running didn't take long to start feeling really chilled.

Nancy was waiting for Jim just outside the parking lot.  I went with her down the road a little bit and then onto the last stretch of trail, finally we saw him in the distance and met up with him then climbed up the road with him as he ran toward the finish area.  He made it with about 15 minutes to spare.

On the way back to Jim's house I stopped by the "Mind the Ducks" race which still had about an hour and a half left.  I was wearing my finisher medal and Sehgahunda hoodie.  One of the volunteers saw me and said to her friend, oh look he finished.  Turns out she had also run but missed a cutoff time so DNF'd, but despite that headed to this race to volunteer.  It was fun to stop by and say hi to the race that started all of this.

6.29@10:52

Slower run, stiff and clunky at first but felt better later in the run.  Ran on Starkey Blvd

AM 3.07@11:08

Run in Westlake, felt worse than yesterday, feeling in hamstring/glute area, but felt ok by end of the run

PM 3.04@11:40

Ran with Daisy and Evan on Starkey Blvd.  Ok, now it's even worse, will need to take some time off.  

Off - injury

Off - injury

Off - injury

Still off - injury

4.21@11:36

Maybe it was pyriformis syndrome as it suddenly mostly got better.  Still slow today, but felt much better.

3.11@10:25, HR 128 bpm

Ran solo on Starkey Blvd as the others couldn't make it.  Continue to improve, taking it easy but at least back in the 10's for pace.

6.25@10:10   HR 131 bpm

A couple of loops inside Westlake Village, leg still feeling good.

7.64@8:37

12 x 90 seconds

A little bit of speed work.  Not as fast as the last time a tried a run like this, but not that far off and very grateful that the injury cleared up quickly and even more grateful that this run did not exacerbate it.

10.11@10:24,   HR 129 bpm

Goal - double digit run, easy pace.  Kept HR below 130 average.  Did a loop around the outside of Westlake Village and added on out and back on the Pinellas Trail down to Curlew Road.

Did the job.

5.07@10:28   HR 126 bpm

Bread and butter easy run inside Westlake Village, one bigger loop and a smaller loop.

6.11@8:00 and  1.12@8:00

Did 6x800m and then 2x400m

5k coming up this weekend, wanted to run a little bit at or faster then 5k goal.  Wanting to practice leg turnover to feel the pace I ended up running the 800s on a net downhill section of road in the neighborhood.

800s (paces): 6:40, 6:36,  6:20, 6:18, 6:18, 6:02

400s (paces): 6:00, 6:21

That was quite a range between the first and last of the 800s, takes some time to warm up I guess.  For the second of the 400s I was ready to go "all out" but that didn't seem to happen.

Accidentally saved the run, so started the watch again and finished up with another mile or so.

AM 3.26 mile walk in Westlake

PM 3.11@9:10

Instead of the usual Wednesday "Humpday Hustle" I ran with the group at RunFit (where Tom works part time).  They were doing a joing National Running Day run as well as the first day of the Run Streak contest.  Evan was there but I ended up running with Tommy Brown who's a lot faster than me but ran with me anyway (also, he's getting over a minor injury).  It was a nice change of pace.  They had food and drinks afterward.  I had a slice of pizza but passed on having a beer.  I almost couldn't believe I'd passed up a free post run beer, but I'm getting better about that sort of thing.

5.11@10:21    HR 126 bpm

Starkey Gap trail south, easy paced run (4/1 run/walk), felt good

5.79@9:45

Ran in Westlake Village, thought I needed to be back by a certain time so Jessica could leave, but I was wrong so ran another mile and a half.

5k race tomorrow - RAP River Run

RAP River Run 5K

21:21,   1st "Grand Master" Male, 27th male, 31 overall

As usual it was warm and humid, not much different than any other year.  I was a little faster this year but a little slower than my last 5k.  I felt ok, but I remember while warming up for the last race (Hippie Dash), I felt GREAT!

Race start is mayhem with lots of kids in the 8-12 year age range going out super fast but most end up falling back within the first third of a mile, but some do hang onto that pace.  It took me a little while to get under 7:00 pace and I was a little worried my legs would get stuck, but as the crowd thinned and I passed people here and there, pace got better and I managed a 6:50 for the first mile.

Next two miles were kind of a struggle and for most of the third mile I was on the wrong side of 7:00 pace and I felt like just "jogging it in".

But, ahead of me within site was Claudia.  She's not far off from my age but way fitter, she's a trainer, a champion tri-athlete and she recently BQ'd - while pushing an adult in a special needs stroller.  I closed the gap on her a little bit but did not catch her (ended up 9 seconds behind), but it was also enough to get me back under 7:00.

So, faster this year than last, and third consecutive 5k with all miles under 7:00.  Looking for those few extra seconds per mile to get me under 21:00 and on my way back to sub-20:00

Post race was fun with good food and hanging out with friends and they are very generous with trophies.

4.6@10:08,  HR 128 bpm

A couple of loops inside Westlake Village, decent pace while staying under 130 bpm.  Patiently working toward running sub-10:00 while staying in MAF zone for "easy" days.

5.02@7:50

Did the Garmin suggested workout.  I don't always do these, but it happened to line up for time and distance.  Suggestion was 18 minute @ 7:10 pace.

This ended up coming out to 2.54 miles, first mile was 7:08, second mile was 7:05 and the 0.54 was 6:54 pace  (but while I was running just saw the segment pace).

I felt pretty good and in control of the pace.

Run was on Starkey Blvd bike path.

3.34@9:46

Just one loop inside Westlake Village.  Work meeting this morning and then after work going to head up to Jacksonville Beach to meet up with Jess and kids.

Ended up detouring through New Smyrna Beach to pick up Jacob's duffle bag he left in lobby (because he was running after the toddler).  We probably should've just done all three nights in New Smyrna, they loved it there.  Jax Beach was nice too, but a farther drive.   I hit some heavy rain the last 20 minutes of the drive.

3.16@11:53

5.21@8:06

First run was barefoot on the beach at Jax Beach, finished up just as it started to rain and the wind picked up.  Helped bring the beach stuff back inside, wind was really whipping through.

Second run, inside the hotel on treadmill, trying to run Garmin's suggested workout of 3 x 6min at 7:10 pace.  It went pretty well and made the 5ish miles on the treadmill go by pretty quickly.

1.21@11:26

Just enough running to log something for the run streak I signed up for.  Ran in Two Harbors, MN outside of hotel.  I checked out the race course, driving to the start line and over by the three mile area where I'd try and catch Tom as he goes by tomorrow.  Course looked a little less flat than I pictured but it supposed to be a fast course.

It was mainly walking.  I did run 0.42 miles but realized it wasn't going to work too well wearing jeans and besides I decided not to screw around between spectating points.

So, Tom was running Grandma's Marathon today, his third marathon and first one since Boston last year.  I saw him go by at miles 3, 9, and 19 and was trying for mile 24ish but couldn't get to a parking spot before him.  They had an app to track runners.  It didn't seem to update "in real time" for a lot of the runners but it did reasonably well for Tom.

As I waited at mile 19, a lot of the runners were looking a bit tired but still moving well.  These were the elite men, then the sub-elite men mixed in with the elite women.  I think there were well over 100 men registered as "elites".  

There was a guy that I'd seen at miles 3 and 9 who had long blonde hair in cornrows, he was about a minute or two ahead of Tom at those first to spots, so was looking out for him.  Not sure if I missed him, but saw Tom come through right on schedule according to both the last update on the app and him holding a steady pace.

Tried to get quickly over to mile 24 but I didn't have a good parking plan.

There was supposed to be an update at mile 23.9, it came in eventually but was a bit delayed, the first one that was delayed so I couldn't tell if it was just delayed or he slowed down.  Fortunately, when the result came in, still showed him on pace.

Between checkpoints, the app updates the distance every 0.1 miles based on recent average speed.  So, when it hit 26.2 I wasn't sure if that was it, then finally got the finish alert and also a text from Jenny who was near the finish area with his brother Andy.

He'd done amazing! 2:28:30, new PR and a negative split!

Hung out for a little after the race and as we walked back to the cars, just before splitting up got a picture with Tom and Andy for an early Father's Day for me since it would be tough to meet up tomorrow with the travel.

I headed back on a flight that night (ended up getting delayed about 5 hours which included a diversion to Atlanta to refuel) wanted to get back early enough to at least spend some time with the toddler.

2.25@10:19

Afternoon run, Westlake Village, just a couple of miles today to log something for Runstreak challenge.

Went out later to Stilthouse and then to the new restaurant in Palm Harbor, Diesel.  Had dinner with Jessica's parents, Jess, and Charlotte

3.2@10:52

Some looping inside Anderson Park, good place to run when I'm on my way to pick up Stella and drop her off at the house.

4.61@10:37   HR 128 bpm

Earlyish morning (6:00) run in Westlake Village.

AM 8.63@8:54

Ladder'ish workout.  Did 100-200-400-800-1600-800-400-200-100

I don't think I should've just done one of each but it went by quickly and made the run more fun.

The mile was at 6:33, which was a faster pace than the initial 100 and 200.  Mile was net downhill, however there was some uphill toward the end where although my pace dropped a little bit, more or less held close to the average.  It's the fastest mile I've done recently.

Was raining a bit toward the end.

PM 3.18@10:47

It was raining on and off today and looked like rain in the evening but there was a short window where it was not raining so drove to Longleaf to the humpday hustle starting spot.  Just me today, but I took a selfie and emailed it to the group that did not show because it looked like it might rain.

Over 11 miles for the day!  Good job Mark

6.26@10:39  HR 131 bpm

Out and back on Starkey Gap Trail south down to Keystone

4.87@9:35  HR 138 bpm

Earlyish morning run (6:12 start) in Westlake Village, a little higher heart rate than for easy but wanted to get a little more running done before I had to be back at the house

12.12@8:03

Decided I wanted to run 10 miles at goal marathon pace (or just a little faster) and I was actually able to pull it off despite being a bit warm.

Starkey Blvd, semi-early start (7:08 am, a lot of people are done by this time, but the tall trees on the east side of the road block out the direct sun until as late as 11:00 am).

Warm up 1 mile, then hit it with 10 get miles - 7:55, 7:51, 7:52, 7:49, 7:52, 7:44, 7:55, 7:53, 7:42, 7:44

And then 1 mile warm down.  No stops or breaks, had just enough fluids on my belt.  Good mental toughness practice.

The altnernative run for today was a small 5k in downtown Dunedin on the Pinellas Trail, but it would be $50, so opted for the longer tempo.  I looked at the results later that day and saw winning time was 20:50.  Maybe that could've been me maybe I'll happen to be at a smaller 5k and have a chance.

1.09 walk up and down the street just to log something (I'll probably not always log walk only days except this is to track the run streak ending on July 4 which counts walks of at least a mile).

5.68@10:16  HR 129 bpm

Easy and sort of short run in Westlake Village, a couple of loops

8.16@8:26

Up and down Starkey Blvd, hot morning out and did not get an early start.  Was intending to do 3 x 1 mile at 5k goal, but it turned into a failure and after about the first half mile decided to just do random lengths that added up to 3 miles total.

I didn't really have a definite goal of what 5k pace is.  Should've used what I've been averaging recently which is 6:55 but went out at like 6:30 on the first one.  Running it too fast would've been better for the second or third one, the first always feels like the hardest.

But anyway, got in some miles.

AM - walked 4.1 miles in just under an hour (57:20)

PM - 3.04@9:54 (HR 126) ran with Daisy at Longleaf.  Although it was a bit hot out still and although I did not do run/walk, nice to be in 9's for pace while keeping heart rate under 130 average.

10.68@8:23   HR 160 bpm

It sure was warm this morning, but still barely early enough that the tall trees would still block the sun for much of the route.  Planned workout was 3 miles Half Mar goal pace, 3 minute jog, 2 miles half mar goal pace, 2 minute jog, then 1 mile at 10k pace.

Ran on Starkey Blvd, took a right on Rangeland and finished warmup and then turned around to start workout.  First three miles went pretty well, on a cooler day, goal would've been more modest, more challenging today but still doable, 7:41,7:33, 7:37.

Next two miles, 7:36, 7:32

Hard part (at least mentally was over), just one more mile , managed 7:17

Then two mile cool down.

Did the job, but was a bit wiped out from the heat.

5.24@9:48  HR 132 bpm

Easier run today, recovery, felt ok, happy with pace but let heart rate get a little high for a recovery run, but still acceptable.  Couple of loops in Westlake Village.  Jessica was out for a bit but the big kids were home and entertained the little one while I ran.  They are soon off to camp this year as counselor, junior counselor, and last year as a camper for the youngest teen.

16.04@8:52

Weather reports looked fairly promsing. If I made it up to Brooksville by or before 7:00, it would be 71 degrees.  I did not quite make it there before 7:00, was actually 7:30, started running at 7:45.  Already looked like it would warm up quickly.  Used the bathroom which was roasting inside.  

Plan was 8 miles easy, 6 miles MP, 2 miles easy.  The 8 miles went well.  Went out to 7 miles, turned around, did one more mile and then started.  But the 6 mile start was right by my favorite bench, stopped there briefly to  gather up mental resolve, hit the gas and surprisingly was quickly at about a 7:55 pace.  Mile paces were : 7:58, 7:41, 7:45, 7:49, 7:44, 7:41

Then, was back at my car where there was some cold water waiting to top off my bottle.  Continued south for a mile then turned back to finish up the easy two.

Wasn't sure if I'd be able to pull off this run in the heat but managed somehow to do so.  5k race coming up on July 4th.  About to sign up for fall marathon, looking at Big Cottonwood in Utah.  Those downhill races are not a sure thing, but if you play your cards right, could be a BQ.

Walked 1.12 miles on the beach at Daytona

Logging this walk only day since part of the Runfit Runstreak which is about to wrap up. I've been more consistent about recording my runs (apart from the automatic recording by Garmin and then Strava).  Still some value in writing something, anything down about a run (or walk) that won't show up automatically.  

It didn't feel that hot out (often feels extra hot on Florida beaches).  

5.2@9:55 HR 129 bpm

"Bread and butter", Westlake Village, loops, 6 am (ish) start, getting in miles before Jessica heads to work (today for a full day at her dad's office, first time since the baby)

Lutz Independence Day 5k

Well, it was a pretty good race.  Not a step in the direction toward sub-21:00 that I wanted, and a break in the streak of races where all mile splits were under 7:00 pace, but overall average under 7:00 at least, and a new fastest split within a 5k in recent history - 6:41

Weather - hot and humid of course.  Warmup pretty good, 1.4 miles with strides where I could accelarate and exceed 5k pace.  Lined up at the start, saw Tommy B and Ryan and earlier saw Jacki W out warming up.  Plan was to go out too fast and try to hang on.  Race was sold out at 400.

First mile good, 6:41, then I seemed to be locked in around 6:55 during the next mile but it slipped a little and ended up being 6:58.

Then a huge slip , watch said about 7:30-7:33.  The people in front of me were slowing down.  A teenager stopped to retch at the side of the road.  I had to set my sights ahead and try and catch someone.  Slowly clawed my pace back and managed 7:12.  I'd lost the streak of hitting splits under 7:00 (RAP River was a close call but made it).

Maybe that first mile did me in at the end but still glad I tried.

Jogged a cool down of about 1.6 miles and then waited for awards.  I did not get one, but that's ok.  I can do better.  Age groups were 10 year increments. Ryan just managed third place with his 19:47.  I think fastest 50-59 year old man was in 18:30ish range.   Overall winner was 15:50.  Jacki won female masters.

This was the first time back at this race since 2018.

As I was walking back toward my car, a mom and daughter stopped me to look at my medal.  The girl was bummed she couldn't run this year because the race had sold out.  I missed this race last year too when trying to sign up two days before the race, I guess it's gotten pretty popular.  Maybe I'll go back to the Dunedin midnight run next year.

AM 3.65@10:15  HR 130 bpm

Out and back run from Trinity Blvd trailhead on Starkey Gap Trail.  Shortish run, then stop by my house to shower and change then over to dentist appointment (no cavities!)

PM 3.15@9:29   HR 132 bpm

Evening run with Daisy and Evan.  We opted for Longleaf neighborhood rather than usual route on bike path, it was still in the 90's and felt hotter in the sun, wasn't so bad in the shade.

9.01@8:21

Workout consisting of 4 x 1mi at 10k pace (approx 7:15-7:20) and 4x400m at 5k pace (6:55).

Happy with how this went, hit the paces and felt in control on each rep.

miles: 7:14, 7:13, 7:07, 7:08

400s 1:43, 1:36, 1:42, 1:37

Sort of jumping into Boston intermediate plan based on 3:30 marathon.  I uesd this plan 5 years ago for Jacksonville marathon but targeted 3:15 pace.  I often missed the paces on a lot of the workouts and ended up with a 3:30.  Hoping to train smarter, taget a 3:30 and get the 3:30.  Looking at early September marathons.

4.79@9:58  HR 127 bpm

Shorter, easy run, loops in Westlake Village.  Good HR for the pace

14.26@8:58  HR 136 bpm

Ran at Starkey Blvd, Longleaf, and a little into Starkey Park.  Kind of crazy mixed up run.  Was supposed to be 7 miles easy , followed by 6x(3min@10K, 2 min@MP), followed by a few miles of cooldown.

Started out fine, a bit muggy but seemed like I'd be ok.  Ran into Daisy and a friend heading back, I said I'd finish up the miles with her as part of my 7 miles easy.  She begin to take a walk break and then soon decided to just walk the rest and told me to go ahead.  As that was happening, the clouds were getting thicker and then rumbling started.  Ran for a bit more and then it got worse, but I was not far from my car so paused the run and sat it my car as the front rolled through, hoping the lightning would die down.

It got better, so got back out there, headed north on the bike trail to finish up the easy miles (about 2.5 to go).  Finished those, but stopped for a few seconds to take a gel then started going again.  Then a car pulls up alongside me.  It was Sean and Jenny, seeing if I was ok (rain had started again).  I said I was fine and was going to try and get through it in case the heavy rain came back. 

Got going again, legs felt slow, had trouble accelerating to 10k pace.  I had the workout programmed into my watch which has been helping me a lot recently.  (needle inside pace range helps me not focus on exact number while still getting a general idea if I'm in range).  As I was starting the 4th rep, saw a text message come in from Sophia's dad (but thought it was Sophia at first).  Saw another text come in (but really it was just the first one again).  They were trying to get a hold of Jessica, so I tried calling and texting.  

Finally, for the 5th and 6th rep , things were smoother and I was able to speed up and slow down to where I needed to be.

Next mile was easy , then picked it up again to MP average for another 2.25 miles. (the two minutes of MP pace during the repeats were slightly faster).

Finally finished the run.  It was not the smoothest, and I didn't hit all of the speed paces but oh well. Maybe a little bummed I just couldn't knock out the run with no issues (beyond the ones I couldn't control).  Maybe a let down since Thursday made it feel like all of the pieces would just fall together.  Still haven't signed up for the race yet, need to pull  the trigger to make it more real.

So, it turns out, Sophia's dad had forgotten her duffle bag when they headed up to North Carolina/Georgia.  Jessica was able to get it and brought it to FedEx (would get there on Wednesday).  Sophia had been doing a woods camping portion so just had stuff for that.  Jessica talked to her on the phone and she was kind of distraught.  I said something to Jessica that she could've just driven her stuff up there.  She'd thought about it but once I said it , took the idea seriously.  (Did not think she'd still want to since bag was on its way up).  Anyway, now that the idea was out there, took on a life of its own and just after 8:00pm were were on the road.  Made it just over half way, stopped at a hotel, slept about 5 hours, on the road again.  Saw Aubrey at checkin then dropped off Sophia's stuff.  Couldn't stay long.   

Since we were up there, stopped by Amicalola Falls (finish area for Georgia Death Race).  Had lunch at the lodge, then saw the falls, walking a little over half way down the stairs that go down to the bottom (425 steps altogether).  Let baby play on playground for a bit then back on the road just after 2:00pm, smooth sailing on way back except a few pockets of traffic in and just past Atlanta

5.6@10:33 HR 128 bpm

It was pretty hot this morning and of course humid and didn't think I'd have a good run with the weekend travel, but it was ok more or less.  Ran from Foxwood doing the old t-shaped route. Had some time to throw in a load of wash and take Stella out for short walk.

7.11@10:14  HR  127 bpm

Over 7 miles finished before 7:00 am.  Slowly getting better at the early start.  Two full loops and some up and down the street in Westlake.  Kept heart rate in check to make this an easy run instead of an "easy" run.  Got to feel the "magic hour" when the stagnant feeling humid air gives way to a slight breeze as the sky starts to lighten but sun not quite up yet.  Lows are not quite getting out of the 80's

Hill repeats tomorrow.

AM 8.02@8:08  HR 145 bpm

PM 3.03@10:11 HR 118 bpm

I think that went a little better than expected, although I really should have done all 12 reps, but for the time I had, 10 seemed reasonable.  In the hotter weather, while it is still early I can at least wrap my head around doing shorter repeats vs doing longer tempo runs later in the morning.

Plan (modified) - 2 mile warm up, 10 x 400m x 2, with 10K pace going uphill 400m, 45 second rest, MP going back downhill, minute and 30 second rest, repeat.   Then do at least mile coold down.

Pace goals - 10K is 7:10-7:20, MP 8:00 or a little under

Up/down paces: 7:12/7:44, 6:52/7:40, 7:04/7:36, 6:52/7:40, 6:44/7:40, 6:48/7:36, 6:56/7:44, 6:48/7:40, 6:52/7:40, 6:40/7:32

I thought I'd be barely in the 7:10-7:20 window, focused on what I thought that effort should be but actual pace a little faster.  Downhills felt comfortable and in control.

After 6 repeats, ran over to nearby fountain and washed down a PowerBar Gel, then did remaining 4.  I felt like I couldv'e knocked out two more without the pace falling but I was out of time.   This workout was a confidence boost.

In the evening, went to Starkey Park for a quick trail run with the hump day hustle group.  We did a short loop in the woods then had to run past the field a bit away from the cars so we'd get three miles.  Although it was still pretty warm it somehow felt reasonably nice.  Surprised how well my heart rate did with just 118 bpm for a low 10's pace

8.12@10:18  HR 132 bpm

It was 84 degrees and soupy at the start of the run, partly cloudy which did help and a breeze here and there.  A couple miles into the run there was a light sprinkle that helped make it feel cooler.  Ran on Starkey Gap Trail, first going north for a mile from the Trinity Blvd trailhead, coming back past the car then going out about 0.75 miles on Robert Trent Jones to corner of Little Road, then back until heading south down the trial to just past the bench before turning back.  Felt pretty good overall.  4/1 Run/walk the whole way.

5.17@9:56   HR 127 bpm

Couple loops inside Westlake Village.  Started just before it was light.  Felt good going easy, did 4/1 run/walk as typical of late.

14.09@8:10   HR 159 bpm

Goal to start before sunrise, just made it.  Running goal was 2 mile warm up 10 miles at marathon pace (with faster finish) then two miles cooldown.

Made it to Longleaf a little before 6:30.  Several people were starting their runs, just finishing or stopping by their cars midway through.  Tried not to dawdle too much and beat sunrise by maybe 10 minutes.  Headed north, turned right into Starkey Ranch, just before two mile warmup was done took a gel, went a little bit more in the same direction as I shifted to the faster speed before turning around.  Headed back toward Starkey Blvd, then north until inside Starkey Park and a little ways in there so I'd finish the 10 mile section before getting back to my car.

Got onto pace OK, and able to hold it and even speed up a litte the second half.  It was a bit warm but still early enough to avoid most direct sun.

Paces were: 7:56, 7:51, 7:46, 7:46, 7:49, 7:46, 7:49, 7:39, 7:40, 7:36

Heart rate up to 175 for the last mile, so not sustainable for a marathon, but hopefully keep it lower with a more consistent pace and cooler weather on race day.  However, the average pace would be enough to squeek by with 3:35, so that's a good sign.

Good to get it all done despite the summer heat.  Easy easy days are helping.

5.03@9:58  HR 130 bpm

Quick (but easy pace) 5 miles in Westlake Village, started a little bit later for an "early" start, 6:20 am, but still nice to start pre-dawn.  I did 4/1 run/walk except the last mile I skipped the walk breaks trying to finish up.

Although just before sunrise, it was 82 degrees and humid, "nice" for summer is anytime the start temp is under 80.

I signed up to run Deseret News Half Marathon next week for some downhill running practice to gauge how I might fare at Big Cottonwood in September.

10.16@8:17

2 mile warm up , then 5 x 1 mile @10K pace (target 7:00-7:15 range) with 3 minute easy jog between, then two miles cool down.  I'd programmed my watch for this workout by updating a previous 4 x 1 mile workout but the changes didn't take, but I was just able to run the 5th repeat as part of the "cooldown" since the default lap is 1 mile. 

I was being indecisive about where to run with choices being: 1. In Westlake Village where I'd loop around on slighly rolling small hills, 2. Starkey Blvd near Longleaf where it is flat and the tall trees block the morning sun, or 3. Starkey Gap Trail which is flat, more open and I've had some workouts there where I didn't quite get on pace.

I chose Starkey Gap trail because the clouds were darker to the north.  Ran two miles south for the warm up, then farther south with a turnaround, and then kind of back and forth until ending back north where I stashed my water then heading south for the last one.

Things went pretty well, hit my paces with last three being a little too fast.  Took a PowerBar hyrdogel after the first repeat (watery enough "gel" you can take without water).  Splits: 7:10, 7:06, 6:58, 6:54, 6:52

Felt good considering the 79 degrees and 89 percent humidity, cloud cover helped, very few drops of rain, the thunder stayed to the north.

AM 4.13@9:53   HR 132 bpm

One loop and a little bit up and down the street in Westlake Village.  Got a little greedy with pace so heart rate a little bit higher than it should've been, but still not far from easy.

PM 4.15@10:26    HR 131 bpm

Ran with the Hump Day Hustle group in Starkey Park on the off road trails.  Group consisted of Daisy, Evan, Sean and myself for 4 miles.  Daisy's son joined us for first mile.  It was still very hot, in the 90's and a bit higher humidity than last Wednesday night.  Daisy was pushing the pace a little, fortunately Evan was hanging back, took a couple walk breaks on way back.  Storm was approaching so felt a few walls of cool air wash through mixed with the hot air.  Fortunately storm was a little ways off.

8.06@8:11    HR 159 bpm

Warmed up with 2 miles easy pace then did 4 miles with goal pace between 7:22 and 7:38 (ended up with 7:23 average) or half marathon goal pace.  Really would be happy now with a 1:40 half (a few seconds off that would be nice as well "one thirty nine and change" ).

7:28, 7:26, 7:19, 7:19

Happy with the results because when it was time to go faster I was able to do that without having to struggle to get on pace and was mainly mental to keep on pace.

Forecast for Monday's race looking a little bleak but might be ok depending on how cool (or less hot) it is at the starting line.

5.13@10:32 HR 129 bpm

Another easy day.  Two loops inside Westlake Village with intention of going "super easy" but ended up just being easy which is still good.  A little bit warmer and more humid today but did the job  (today 82 degrees/feels like 89, yesterday was 76 degrees/feels like 82)

16.17@9:16

From the Longleaf church, up Starkey Blvd, into the park.  Stopped by water fountain near bathrooms very quickly (kept the watch running), back out to the trail until out 8 miles, then retrace the route back.  When stopping by the fountain, stopped my watch this time and said hi to some of the Striders hanging out there after their run.  Group is kind of splintered these days but some of the originals were there.  Cindy asked me if I'd ever do the donkey race (could be fun, you race next to a donkey carrying your stuff out on some trail).

Picked up the pace a little on way back.

Run was long enough to be long but a slight cut-back from the scheduled 18-19 miles on rolling hills.  Want to be semi-fresh for Monday.  I'm not sure the last time I did a Monday race where I still did a weekend long run.  Maybe good marathon simulation?

Deseret News Half Marathon - 1:41:48  2nd Age Group (55-59)

Perfect race for testing my fitness and downhill legs, plus since running the full marathon here in 2010 have been wanting to come back each year.  I've been getting close to signing up for a "last chance" to qualifiy for Boston and was thinking about Big Cottonwood in September.

Weather forecast during the week was not looking so good with heat advisory warnings and based on some forecasts showing a low as high as 79 degrees (but for Salt Lake City, but not sure how much the extra elevation would buy me).

I kept my full training schedule of running including a long run on Saturday, no taper for this race. I knew that could affect my time but hopefully by not that much.

First goal, make it to the start line.  My hotel was just a couple miles from the buses, got there in plenty of time and made it to the start line with almost an hour to spare.  Warmed up with some easy jogging and a couple of strides.  My garmin watch decided to tell me that I'm now acclimated to 2632 feet, wasn't sure if that was helpful or not.  Fortunately, I know there altitude doesn't bother me on the downhill and there would hardly be any uphill on this course.

Miles 1-4, a little harder than I thought (7:49, 7:36, 7:41, 7:45)

I was right in front of the 1:35 pacer at the start, let him go by me.  Thought with the downhill and excitement I'd have to slow myself to keep from going too fast.  Nope.  Looked at my pace, around 8:00, slowly picked it up.  Thought I'd take it easy until fully warmed up but thought should do at least 7:45.  Going into this race, I thougth if I felt good and locked into a pace that was "too fast" I'd just hold onto it as long as I could.  Instead I was putting into some effort just to make sure I'd be under 8:00 pace for the race.

The 1:35 pacer was now way ahead and just ahead of me now was the 1:45 pacer with a small group running around and behind her.  I wasn't sure the pacing strategy, what was correct?  I figured I'd wait a little but at the very least for now I'd follow along.

Miles 5-7 , good times! (7:36, 7:31, 7:32)

I think sometime around mile 4 or so there was a water stop, the 1:45 group kind of evaporated and it was just me running near the pacer.  Then suddenly I felt better, maybe there was something in the water.  I started running faster and it felt easier.  I was cruising to an average pace that could take me under 1:40

Miles 8-10 , lows and high (8:02, 7:26, 8:06)

And just like that the good times were over.  All of the sudden the race felt like it was over.  Going into the race was not at all worried about mile 8, but I should've have a plan for it.  On paper, it's another downhill mile with net 60ish feet of downhill, but it flattens out and there's a little stretch of uphill, this is all after running 7 miles of downhill.  But, then the course starts dropping again and suddenly I felt the best I did all race, now I can just hammer it home!  Mile 9 was my fastest but the momentum did not carry through mile 10, slowed down again to my slowest mile.

The watch can't make you run faster and maybe it's better not to look at all, but I had my watch on average pace.  Maybe lap pace would've been better and maybe I could've given myself a psychological boost if I'd rallied and run mile 8 at 7:59, and maybe I could've stayed under again for mile 10.

Although mile 10 was slower I knew I could at least keep my overall average under 8:00.

5k to go 11-13.1  (7:46, 7:49, 8:03, 0.15@7:07)

Miles 11 and 12 I was sort of hanging on but doing ok, not losing any ground on the sub-8:00 goal.  I should've been more pumped up for the 1 mile to go and in hindsight wondered if I had lap pace would mile 13 be sub 8:00?  Going into the race, mile 13 was the only one I had worried about as the only mile with net uphill (although such a small net uphill it's really just flat.  On the other hand, with mile 13 done and on the final straight stretch, pace didn't matter.  I could see the clock still had 1:41 and I could make it in before it hit 1:42

Shortly after finishing got a congratulations text and found out I was second place age group (turns out first place was only about 25 seconds faster).  I hadn't even considered age group.

As a predictor race, 3:35 marathon is within the realm of possibility.  As for the downhill, legs held up ok and I reeducated myself on the feeling of running flat and/or a little uphill after running downhill - "the monster" that can appear 2/3 to 3/4 of the way through the run.   I didn't crush the run, so certainly not overconfident, but I didn't bomb it either, it was a pretty good race and of course the scenery was amazing and running along the parade route was great too.

2.68@10:57  HR  117 bpm

Ease back into it.  Flight delayed last night, in bed by 1:15.  Glutes a bit sore but quads good.  One smaller loop inside Westlake Village

AM 5.12@10:53  HR   125 bpm

Farther than yesterday and just a little bit faster.  Out and back from my house onto Starkey Gap Trail south.

Andy rode with me to work. Truck died, transmission quit, after almost making it to 20 years time for a new vehicle.

PM  3.33@10:48  HR 126 bpm

I ran the humpday hustle 3 mile route by myself.  Although no one else showed up I had to be in the area to drop Andy off after work so figured why not.  Easy paced run/walk

5.05@10:05    HR 127 bpm

It felt a lot cooler this morning even though 78 degrees with feels like of 83.  Earlyish morning just before dawn run, two loops inside Westlake Village before Jessica had to go to work.

14.62@8:19

Workout/long run, 2 x 5 miles @ goal marathon pace.  Missed my plan start time by about 45 minutes, which really should've been 30 minutes before that to catch the dawn.  But fortunately, for end of July in Florida, 75 degrees and some cloud cover was as good as it gets.  

2 mile warmup from my house to SR54 and the corner of Starkey Blvd, 5 miles takes me up Starkey Blvd and into the park a little over a half mile.  Shortly into the first 5 miles  I stopped for some reason, don't remember exactly why, got going again and finished off the first 5 miles with splits: 7:56, 7:52, 7:43, 7:46, 7:55

5 minute jog with about 4 minutes farther into the park before turning around for the last minute.  Took a PowerBar hydrogel.  Got going again, did just over a mile and stopped again.  Ok, so not the perfect workout, but don't scrap it , just do the best you can so got going again with plans of running the remainder straight through, but didn't, one more stop.  I hate doing that, but still it's time on feet and all that.   Partially out of frustration I went way faster on the last mile which was good and bad, still had plenty in the tank, good, but also bad that I didn't just stick to a steady pace that I could hold.

2nd 5 mile splits: 7:57,  7:52, 7:50, 7:46, 7:18

This workout was part of a plan but its been modified this week, was supposed to be Monday - workout, tues - easy, wed - easy, thu - easy, fri - off/cross train, Sat (today's workout), Sun - 8-10 easy

But  with weekend stuff going on, moved Saturday's run to today on a week where Monday was a race

8.13@9:43  HR 132 bpm

Did the long run yesterday, today schedule called for 8-10 miles, earlyish start at about 7:00 am, somewhat comfortable weather for Florida summer.

A couple of full loops around Westlake Village and then one shorter loop.

Got on the road (a little later than planned) to head up to north GA to spend a few days at the camp where Jessica's kids go and for her to work a few days as camp nurse and where I'd attempt to do some remote work and the little one would attempt to do camp activities with the other "day campers" (children of staff too young to sleep in the cabins).   

Drive was pretty good until we hit some Atlanta traffic, maybe 15-20 minute delay, check engine light went on.  Booked a room at Amicalola Lodge, much cheeper than staying in Helen (camp checkin not until Sunday).  Checked into the lodge, then tried to move the car but battery dead.  Waited a bit, turned off all accessories and fortunately got one turnover.  Got lucky again the next morning, able to drop Jess off at camp and I got a new battery before joining back with her.   Were going to hang out a little more at the lodge if the battery wasn't an issue and I was going to tackle the 415 steps to get to the bottom of the falls (also is part of the course on the GA Death Race).

Day off running.  Did some walking around camp trying to figure out where I'm going to do my runs.  Could leave camp but would have to sign in and out, easier just to stay on the grounds, need to have run finished by 7:30 each morning before Jess starts her shift.

Enjoying the slightly cooler weather vs FL

5.02@10:31   HR 125 bpm

Camp loop is about 1.2 miles, did 4 loops then a little back n forth to get 5 miles.  About 500 feet of climbing, nothing too serious but definitely not Florida.  Camp road is packed gravel.

5.73@9:37

Day two at the camp.  Did not want to go the whole week without some sort of workout,  baesd on what I could find, there was a nice stretch of mostly flat and good shape packed gravel.  It was less than 1/4 mile so decided on 1 minute fartleks.  Paces ranged from 6:30 to as fast as 5:57.  One way was a little faster than the other way.

Felt like I got something done.

6.31@9:57

Back to easy running.  5 camp loops, 659 feet of climbing.  Last full day here and tomorrow don't have to start first thing in the morning because Jessica is not working.

6.07@9:18

Sleeping in this morning!  8:30 start time for the run.  Drizzly rain this morning.  Started the run during a break in the rain.  Did less loops as I ran out farther on a spur down one of the roads that went past the warrior course to what looked like a water treatment (maybe reclaimed water ponds) to a gate that marked camp property.

Rain got heavier and then lighter again a few times.  Finished up with 10x100m strides.

Big drive home.  Barely room for everyone's stuff including an extra duffle from the people giving Jacob a ride home.  We drove via Athens so Sophia could tour UGA.  I drove over to and stopped at the old site of the Navy Supply Corps School (now part of UGA) and took a picture outside of the old Bachelor Officer Quarters (BOQ) where I lived for about a month before getting an apartment.  It was about 33 years ago that I graduated from that school before heading to the Kitty Hawk.

Rain picked up on the way home and it was dark and rainy about two hours of driving until we reached the edge of the front, then it was light out for a little until the sun went down, but the rides were dry and was smooth driving the rest of the way home.

3.13@9:56   HR 129 bpm

Thought this might be a rough run after the long day of travel, but it wasn't so bad.  One loop inside Westlake Village.

Tomorrow is the Freakin' Hot 5K which I tried to do last year but overslept.

Freakin' Hot 5K   Race Report

Chip time 21:06.7, 2nd place age group

Weather: 77 degrees, 92 percent humidity, actually not quite "freakin' hot" but not cool either

I signed up for this race last year but overslept.  This year, woke up in plenty of time, arrived over 45 minutes early and had enough time for check in and a warmup of about 1.8 miles, mostly easy jogging with 4 strides at the end.  I was able to accelerate to 5k pace and faster which was a good sign.

Race starts and after a little bit I look at my watch, showing that I'm too slow I'm also in some tall trees so for now just look ahead and try and pass the people who started out too fast until I can settle in to a faster pace I can hold.  First mile goes pretty quickly and I manage sub 6:40 pace, first time I've done that in a while.  Still feeling pretty strong into the second mile, keeping it together in the 6:40's, but I slowly slip a little then get some back, finishing the second mile in 6:48.

Now I've got two good miles under my belt.  I'm more in a hanging on mentality but I'm also thinking about cadence and trying to concentrate on that.  But, no matter what I'm going to hang onto sub 7:00 and not blow it like I did on July 4th.  Finally the home stretch.  Clock is still in the 20:50's when I see it but I'm too far to sneek under.  

Splits: 6:36, 6:48, 6:56 0.12@6:33

Gotta work on finishing the last mile strong, sub 6:50 and I could've broken 21:00.

However, just broke the slowing down streak since the Hippie Dash.  Deseret News Half did not give me confidence to predict a good marathon, but it did tell me that maybe if you have some luck and really dig, you can still get it.

Today's race showed some progress at least.  Fall 5k's could get faster, I've seen jumps as much as 1 minute between hot summer 5k's and a cooler fall 5k.

Got to see Joe, Renee, the old Wednesday night group (minus Daisy who had to split early), Jenny, Sean, and Maria.  Also chatted with 1st AG guy Brian who beat me by a good 30 seconds and he's 59 years old so can't use age excuse.

4.12@10:01   HR 129 bpm

One loop inside Westlake Village and a little bit up and down the street to make it to 4 miles.

7.66@10:20  HR 132 bpm

From my house over to Starkey Gap trail and south to Keystone.  Before I got to the trail I ran into Joe and Renee finishing up their run so I turned around and ran with them for a few minutes before returning to my route.

Really warmed up during the run, not so bad when in the shade, but it's not all shade.

Also walked Stella a bit.

8.79@8:12    HR 157 bpm

Workout, 5 x 8 minutes @7:40  (actual pace just under 7:30).

Hot and humid again but not skipping workout.  Scheduled workout 2 x (2km@HMP, 1km@10K), other possible workout 3x800m up at 10K pace, then down at MP, followed by 5x400m@5k pace.  I had to drive to my house to give Andy a ride while he's car-less so the hill option was out.  Garmin happened to recommend 5x8minutes so the workout was already programmed in so I went with that.

It's not too far off from 5x1 mile @10k pace, but 8 minutes was about 1.1 miles.  But unlike the mile repeats, you can't finish these any faster, they will each take 8 minutes.  When I did 5 x 1 mile a few weeks ago, repeats 3 through 5 were a bit faster as I was feeling good.  Today I felt just ok, but got the job done and a little bit faster pace (but not faster time).

Friday will be a challenging workout with 2-8-2 (2 warm up, 8 miles @MP, 2 mile cool down), easy day Saturday, then 20 mile on Sunday.  I usually don't run on Sunday but baby's party is Saturday.

Yesterday garmin bumped up my V02 max to 55, but it's back to 54 today, for whatever that is worth.

5.22@10:18  HR 131

Back to easy running.  Two loops, one smaller than the other, inside Westlake Village.  Hard run tomorrow, then breaking with my routine easy run on Saturday followed by long on Sunday  (Saturday is bday party for the little one).

I got back from my run and my little two year old daughter was not there, in her place was an almost identical 3 year old (exactly the same as the two year old version, just a day older)!

12.06@8:13   HR 160 bpm

86 degrees and dewpoint of 82.  Did not think I'd survive this run without giving up but go through it somehow (however I did not run the 8 mile portion straight through, maybe I could've if I had slowed down a little perhaps but was trying to lock into a pace I thought I could hold without trying to force and exact pace).

Warmup went well, maybe better than expected, first two miles at 9:27 average.  Was running up Starkey Blvd and right onto Rangeland out to the two mile tree.  Started the tempo portion and kept going in same direction before turning around and heading to Starkey Blvd where I'd run north.

First mile good, 7:57 (goal range 7:50 to 8:09), and then held onto it for the second mile, just a little faster at 7:52.  Started bargaining with myself. Run straight through or maybe 2 x 4 miles, 4 x 2 miles?  I made it out past 4 miles, then stopped briefly.  Started again, then a little into Starkey park before turning around.  Intended to run the second half with no stops, but that did not happen.  Wanted to not wreck myself, looking towards Sunday's 20 mile run.

Hit it pretty hard for the last mile, more in the tank than I thought, last mile 7:32

8 mile splits: 7:57, 7:52, 7:43, 7:49, 7:52, 7:52, 7:46, 7:32

Not sure what to make of this run, did the distance.  Should I have run more of a heat adjusted pace which was slower.  I think this was ok.

2 more miles cool down 8:43 and 8:27

4.18 @9:49  HR 129 bpm

Short run in Westlake Village.  Three year old's party today at Old McMickey's Farm.  Will do the big run tomorrow.  Today's run felt good, feels like slow but steady progress running slightly faster with heart rate staying below 130.

Party was fun, kept moving.  There were horse/pony rides (they had a miniature horse for the little kids, the pony was larger than the miniature horse (older kids), then a full size horse for any teens that wanted to ride.  Also a hay ride and a chance to pick up chickens and a few other things.

20.07@8:44  HR 148 bpm

Not looking forward to this run, 81 degrees at the start, however there were points here and there where it did not feel so bad.  Like so many times before, plan was to start early.  And this time the plan worked, I was running while it was still dark.  Coulda used a light but there dark part was on a pretty smooth paved trail.  Parked at the Trinity trailhead for Starkey Gap trail.  Headed north, crossed 54 and continued up Starkey Blvd and turned right on Rangeland.  Saw Tom heading towards me on his way back.

Goal today was "aerobic pace" which the plan says 8:40.  What about the heat, do I adjust and if so how much.  If I can hit 9:00 or just under that should be good.

First stop at 5.7 miles to use the water fountain in Cunningham Park, then continued on, kept on going until the neighborhoods ended at Publix and then a litte out onto 54 before turning back.  I'd be back at Cunningham Park with about 10.5 miles done, so what to do?  I could take a right onto Starkey Blvd and head north a couple miles but might run out of water.  So, instead did a few extra loops around the lake so I could keep topping off, then headed back towards where I came from, returning back to the car at 17.5 miles, had some ice cold water, then about 1.3 miles south down the trail, then back toward the car to hit the 20 mile mark.

Last mile was a push at 7:51 pace, it was faster than I thought I could do.  Going to fit in one more 20 before the race.  Confidence is mixed right now.  Have had some good workouts where I've felt improvements, good 5k progress, decent but could've been better half marathon and this past Friday's run should've been a straight through tempo but second half turned into tempo intervals.

Oh well, keep on plugging and see what happens.

10.0@8:38  HR 151 bpm

85 degrees "TruPace: 7:57"

Today's workout was 800m running uphill @HMP (7:40 for me), and then back down the hill @MP (8:00ish, but by that I mean 7:59).  45 second rest/jog at the top and then 1:30 rest/jog at the bottom (later realized it was supposed to be 1:00 and 2:00 for the rests).

Pretty happy with how it went, stuck to the rest schedule (except a little off on first one) and was able to quickly get on pace and settle in on both the  up and down.  It wasn't easy but it also wasn't where I'm struggling and then either just barely getting it or missing it here and there).

So, here's the paces for up/down: 7:28/7:47, 7:26/7:39, 7:20/7:38, 7:22/7:36, 7:22/7:16

I guess I was a little bit excited to finish so the down on the last one was faster than the up. 

Warm up was just over 2 miles and cool down was a little under 2 miles.

AM 4.17@9:53   HR 126 bpm

One big loop in WLV and then some up and down to make it to 4 miles.

PM 3.03@9:34  HR 126 bpm

Humpday Hustle run, about 6:30 pm, 90 degrees but had some clouds.  Ran with Daisy and Evan and some with her oldest son.  We opted for 3 miles although everyone was willing to do 4 no one insisted on 4 so 3 it was.

7.15@7:52   HR 158 bpm

Plans were shifting on me, scheduled run called for 10 miles, 2 easy, 4 HMP, 2 easy. Needed to be done by 7:30 and was supposed to take little one to pre-school, so thought I'd maybe do the run after dropping her off.  Turns out I couldn't drop her off as early as possible plus she had a bit of a runny nose so ended up staying home and waited for Jessica to come back from her morning errands.  So now it was later and it didn't make sense to drive to Starkey Blvd and wasn't sure if the run would be a failure so opted for just getting in some miles in the neighborhood.

But then, I turn on my garmin and it says suggested workout 2 x 15 min @7:15 pace.  That seemed doable and productive as well.  So that's what I did and it turned out ok and I felt like I got something done running wise.  In retrospect, I could have easily done this workout by 7:30 without having to run all of it in darkness.

Anyway, with this pace it's pretty much a 2 x 2 mile workout but it's timed so not quite, a little bit farther and going faster doesn't get you done any faster.  With that said:

10 minute warmup 

first 15 minutes in miles: 7:08, 7:12, 0.09@7:07

5 minute jog

next 15 mintues in miles: 7:07, 7:08, 0.10@6:34

10 minute cool down

Definitely feeling like there's been some fitness improvement recently.

5.08@9:44  HR 128 bpm

Easy paced couple of loops inside Westlake Village, slowly moving faster into the 9's with heart rate below 130.  It felt a little cooler out this morning compared to yesterday.

20.08@8:51   HR 149 bpm

Brooksville and Suncoast hilly run.

Well, that wasn't quite what I had hoped for.  With last week's pretty good run in the warmer weather thought this would go better, however, last week I did have an earlier start and the run was on Sunday instead of Saturday, so less then one week between back to back 20s.  Legs felt mushy.   Plan was supposed to be 9 miles easy, 9 miles MP, then two miles easy.

First 9 miles averaged like 9:33, turned around and got onto 8:00 pace but wasn't easy.  Hoping to settle into it.  Got to top of the six mile hill and decided to regroup.  Got going again, was not doing well, decided to take it easy (maybe for the rest of the run), 4th mile was 8:35, way off pace,  but mile 5 was 8:11 so decided to not give up and just try and stay as close as I could to goal pace.  7th mile of the MP portion was 8:19, kind of dying again.   Rallied a bit for 8th mile, down to 7:52, finished up with 8:05.

Slogged through the cool down, resisted temptation to just do 1 mile of cool down.

There were a few people hanging out at the shelter.  Two people had been biking and one lady who had been running.  The lady complimented my running, said I looked strong.  Told them what I was training for and she said that she also did Big Cottonwood last year and loved it, especially the scenery.  Showed me some pictures, nice to chat to a few strangers, meet some new people.

4.27@9:48   HR 129 bpm

Holding steady with easy run pace vs heart rate.  Earlyish start just before dawn, almost felt fallish for a second (although 78 degrees, maybe humidity a tad down).

Mightve done better if I just looped in Westlake Village on Saturday instead of driving to Brooksville, saved some driving time but the thought of doing over 6 loops seemed daunting

5.03@9:36  HR  126 bpm

Just a tiny bit less temperature and humidity this morning, early enough to still be dark when I started the run.  A couple of loops run inside Westlake Village.  Feeling the needle move just a little with slower running on most days.

AM 9.67@8:09   HR  152 bpm

Workout Wednesday

3 x 3k@ 10K pace, goal 7:15

Slightly modified from recommended workout of 3 x (2k@half mar pace, then 1k @10K pace).  Harder to program into the watch and felt I'd do better to just bump up the pace for 3k, but start a little slower and work the pace faster toward the end.  Pretty similar without being quite as rigid.

Did the workout in Westlake Village, so course was rolling which I think helps more than hurts.

1st set, about 7:11 average, 2nd set, about 7:12, 3rd set, about 7:09 average

Even though I programmed workout to be 3k repeats, watch still gives me mile splits but close enough.

Kind of hot this morning , glad it wasn't a tempo run, I can survive repeats, even these longer ones.

Garmin rewarded me with an increase of VO2 max to 55 from 54.

PM 4.01@9:13  HR 132 bpm

Humpday Hustle run with Daisy, Evan, Eric , and Marina.  Nearby rain cooled down the air for the two miles back.  Sticking with the group, heart rate stayed reasonably low enough.

5.61@9:46  HR 129 bpm

A couple of loops inside Westlake Village.  Weather was again just slightly nicer (days are hot but mornings not so bad).  Good pace vs heart rate.  Not quite as good as Tuesday, but for doing 13 miles yesterday including a workout run it's not bad at all, solidly under 10:00 with HR "in the 120's"

Another easy tomorrow then 14 miles Saturday with most of it an MP tempo.

5.07@9:46  HR 129 bpm

Very similar to yesterday's run as far as pace/distance/heart rate go.  Location was Starkey Gap trail heading south.  Reported recovery time of 19 hours (last couple of days the recovery time was much more than a day) so should be fully ready to go for tomorrow's long run of "only" 14 miles (compared to last two weekends with 20 miles for long), two warmp up, 11 at MP, 1 cool down.

vo2 max holding at 55 which is right where it was just before Cleveland marathon (with just missed BQ time of 3:35 and change).  For Treasure Coast I peaked too early, slumped a little but couldn't come back in time.  Hopefully it comes together this time.

14.13@7:59

Pre-sunrise start, plan was 2 miles easy warmup, 11 miles MP, 1 mile easy.  Starkey Blvd up to Starkey Park with a side trip to Cunningham Park (pit stop).

Easy warmup, out onto Rangeland at the two mile tree, then instead of turning around to start the MP portion, went in same direction, stopped to use the bathroom (so not completely straight through), but apart from that, and maybe a slight struggle to get onto pace, able to run faster next few miles, got past half way and turned around.  Felt pretty good today, much better than last Saturday.  After finishing the MP portion, jogged a bit but then picked it up a little and eventually back to just under 8:00 pace.

MP splits: 7:59, 7:52, 7:45, 7:41, 7:38, 7:44, 7:45, 7:50, 7:48, 7:38, 7:26

"easy" 7:49

mixed thoughts on whether I can pull this off but got a chance if things go well on race day.

4.18@9:53  HR 128 bpm

Easy loop around Westlake Village and then up and down Lakeview.  Harder workout tomorrow.

8.06@8:32    HR 148 bpm

Workout 5 x 1k @10k pace, then 5x200m@5k pace, 2 minute easy between 1k reps and 30 second easy between 200m.

Thought I programmed the workout exactly, but missed a few details. But first, I had to get through the easy warmup.  About halfway into it I tripped and fell on the sidewalk.  Haven't done that for a while.  Went down kind of hard but avoid serious injury (broken bones or stitches).  However, did get a big scrape near my elbow which was oozing, smaller one on my pinky knuckle, and one on my forearm.  Plus, when I got up, limping a little as I rolled my left foot slightly.  Jogged back to my car where I happen to have a newly acquired first aid kit (it was being thrown out).  Had alcohol wipes, antibiotic cream and bandages.  Bandages didn't do much good, nothing was going to stick.  Before I fell, was thinking about work, family, the pending hurricane, my parents house near the water and various things.  This is when I usually fall if I'm going to fall and then I'm careful for a while.

Back to the run, finished up the two miles, watch beeped so I picked it up but it was not for the next part of the run, it was just the mile beep.  Did not really program in two miles, but "lap when done warming up" option.  So this time, really got going.

Did pretty good.  It was hotter now, in the 80's and I wasn't sure how rolled foot would do but it wasn't bad.  A couple of the breaks were a little more than 2 minutes.

Pace splits: 7:03, 6:55, 6:55, 6:47, 7:03   (goal was 7:00-7:15)

Started the 200s but after the second one watch switched to "cool down".  Turns out I had only put in 2 repeats.  Lost the groove, decided to do one 400 and call it a day.  Did that last effort in 6:05 pace.  Finished up with just over a mile of jogging.

After the run, stopped by my parents house, took down old pictures to bring with me, grabbed some other valuables, brought the kayak in from their dock.  The high tide from the "super moon" brought the water over their dock. Had never seen that happen before.  Wouldn't take much storm surge on top of that to flood their house.

Fortunately, the timing and movement of the storm meant the high tide and surge did not stack up.  Water came up to their back porch but not high enough to come inside the house.

Decided to take the day off from running.  Still feeling banged up from yesterday's fall.  Grateful hurricane avoided us (but unfortunately it still has to go someplace).  Would stop by my parents house later to find it was dry inside, yay.

6.25@10:16   HR 133 bpm

Easy wasn't quite as easy today, slower pace but heart rate higher but still ok to call this an easy run.  Out and back down the Starkey Gap trail from Trinity Blvd.

Harder run tomorrow then over to Lakeland on Friday to watch Tom run in first meet of the season.