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.

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.

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.