The Long Run

Long Haul 100

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Location:

FL,

Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

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

Marathons:

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

 

 

 

 

Short-Term Running Goals:

 

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

 

Long-Term Running Goals:

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

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

 

Personal:

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

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

  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose life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

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

Forward Progress!

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

Grateful Blog

 

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

 

Favorite Blogs:

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Miles:This week: 0.00 Month: 48.54 Year: 776.35
Brooks T7 Lifetime Miles: 202.78
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 782.98
GoMeb Razor Lifetime Miles: 468.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1956.26163.33175.4841.890.000.000.002336.96
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.120.000.000.000.000.000.007.12

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!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.210.000.000.000.000.000.0020.21

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).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.240.000.000.000.000.000.004.24

Walked 4.24 in 1:04

Looped around outside of Westlake Village in typical big square loop

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

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)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.490.000.000.000.000.000.008.49

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.008.110.000.000.000.000.008.11

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.850.000.000.000.000.000.0011.85

11.85@11:34

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.080.000.000.000.000.000.002.08

2.08@13:44

Short and easy in Westlake Village, mostly walking

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.290.000.000.000.000.000.002.29

2.29@11:28

Another short and easy day.  Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.030.000.000.000.000.000.003.03

3.03@13:19

In and around the outside of Westlake

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.670.000.000.000.000.000.002.67

2.67@10:10

Westlake Village

Race: Long Haul 100 (100 Miles) 27:55:52, Place overall: 65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
100.300.000.000.000.000.000.00100.30

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.350.000.000.000.000.000.006.35

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.300.000.000.000.000.000.007.30

AM - 4.26 walk in 1:01, Westlake Village

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.250.000.000.000.000.000.004.25

4.25@10:44   HR 122 bpm

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

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

5.27@8:23   HR 152 bpm

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

Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.430.000.000.000.000.000.0017.43

17.43@10:20, HR 140 bpm

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.060.000.000.000.000.000.007.06

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.364.000.000.000.000.000.005.36

5.36@7:34

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

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

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.520.000.000.000.000.000.001.52

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.800.000.000.000.000.000.008.80

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.

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

6.23@11:43,  HR 127 bpm

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

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

6.08@10:51  HR 130 bpm

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.790.000.000.000.000.000.003.79

3.79@11:23  HR  123

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.070.000.000.000.000.000.004.07

4.07@11:16   HR 124 bpm

Big loop inside Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.005.260.000.000.000.000.005.26

5.26@7:35

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.410.000.000.000.000.000.007.41

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.060.000.000.000.000.000.005.06

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.240.000.000.340.000.000.006.58

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.250.000.000.000.000.000.004.25

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.070.000.000.000.000.000.004.07

4.07@10:14

Easy run in Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.040.002.480.000.000.000.005.52

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.070.000.000.000.000.000.0021.07

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.

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.280.000.000.460.000.000.006.74

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.610.000.000.000.000.000.006.61

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.005.620.000.000.000.000.005.62

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.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.630.000.000.000.000.000.001.63

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).

Race: Long Play 33 1/3 (33.333 Miles) 09:02:36, Place overall: 69
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
40.320.000.000.000.000.000.0040.32

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.

 

 

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.640.000.000.000.000.000.005.64

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.010.000.000.000.000.000.006.01

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.020.004.001.000.000.000.006.02

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.060.000.000.000.000.000.008.06

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.440.000.000.000.000.000.0016.44

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).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.300.000.000.000.000.000.007.30

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.780.000.003.000.000.000.008.78

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.320.000.000.000.000.000.005.32

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.

Comments
From Tom K on Thu, Mar 16, 2023 at 17:10:10 from 50.201.134.62

I am loving this low humidity stuff we have going down here now. I don't know how long this will keep up, but this is Great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.640.000.000.000.000.000.008.64

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).

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.230.000.000.000.000.000.004.23

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.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
25.120.000.000.000.000.000.0025.12

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. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.110.000.000.000.000.000.008.11

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.061.006.000.000.000.000.008.06

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.310.000.000.000.000.000.005.31

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.

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

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.

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

3.12@8:35

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.

Race: Strawberry Classic 5K (3.107 Miles) 00:21:31, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.110.003.150.000.000.000.006.26

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.560.000.000.000.000.000.006.56

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.620.000.000.000.000.000.005.62

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.

 

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

5.24@10:07, HR 125 bpm

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.260.005.000.000.000.000.008.26

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.

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

3.13@10:12  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.

Race: Fools Run 50 Miles (50 Miles) 11:18:03, Place overall: 19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
48.500.000.000.000.000.000.0048.50

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.

 

Comments
From Tom K on Thu, Apr 27, 2023 at 11:29:53 from 50.201.134.62

50 is a lot of miles! Almost Foolish! Great run!

From Mark on Mon, Jun 19, 2023 at 15:39:02 from 24.227.64.26

Thanks Tom!

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.060.000.000.000.000.000.008.06

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.380.000.000.000.000.000.005.38

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").

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.001.800.000.000.006.80

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.

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

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.

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.070.000.000.000.000.000.008.07

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.110.000.000.000.000.000.008.11

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.030.000.000.000.000.000.004.03

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.440.003.720.000.000.000.009.16

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

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

5.36@9:39 HR 129 bpm

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

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.400.000.000.000.000.000.002.40

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.430.000.000.000.000.000.002.43

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.530.000.000.000.000.000.003.53

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.630.001.002.000.000.000.007.63

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.600.000.000.000.000.000.005.60

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.552.000.000.000.000.000.0014.55

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.

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.100.000.000.000.000.000.004.10

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).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.072.005.000.000.000.000.0012.07

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.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.070.000.000.000.000.000.004.07

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.

 

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

Did not run 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.

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

No running today (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.

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

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.

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

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.

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

5.36@9:56 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.

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

6.11@9:49 , 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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.020.000.001.280.000.000.007.30

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.220.000.000.000.000.000.0020.22

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.270.000.000.000.000.000.006.27

6.27@10:22  HR 126 bpm

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

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

6.11@9:49    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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.380.003.720.000.000.000.008.10

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  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.540.000.000.000.000.000.004.54

4.54@10:03  HR 129 bpm

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

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

6.24@10:05  HR 128 bpm

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

Race: Hippie Dash 5k (3.107 Miles) 00:21:17, Place overall: 16, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.400.000.003.120.000.000.006.52

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.

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

4.12@10:26   HR 124 bpm

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

Nice morning!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.370.006.000.000.000.000.008.37

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.

Comments
From Tom K on Wed, May 31, 2023 at 10:23:07 from 50.201.134.62

Good work on the tempo!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.510.000.000.000.000.000.005.51

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.010.000.000.000.000.000.006.01

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.

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

No run today.

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.

Race: Sehgahunda Trail Race (26.3 Miles) 06:34:11, Place overall: 116, Place in age division: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
26.300.000.000.000.000.000.0026.30

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.

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

6.29@10:52

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

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

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.  

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

Off - injury

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

Off - injury

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

Off - injury

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

Still off - injury

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.210.000.000.000.000.000.004.21

4.21@11:36

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.110.000.000.000.000.000.003.11

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.

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

6.25@10:10   HR 131 bpm

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.640.000.000.000.000.000.007.64

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.110.000.000.000.000.000.0010.11

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.

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

5.07@10:28   HR 126 bpm

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.730.003.500.000.000.000.007.23

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.370.000.000.000.000.000.006.37

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.110.000.000.000.000.000.005.11

5.11@10:21    HR 126 bpm

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.790.000.000.000.000.000.005.79

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

Race: RAP River 5k (3.107 Miles) 00:21:21, Place overall: 27, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.710.003.090.000.000.000.005.80

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.600.000.000.000.000.000.004.60

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.480.002.540.000.000.000.005.02

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.340.000.000.000.000.000.003.34

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.165.210.000.000.000.000.008.37

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.210.000.000.000.000.000.001.21

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.050.000.000.000.000.000.002.05

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.250.000.000.000.000.000.002.25

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

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.610.000.000.000.000.000.004.61

4.61@10:37   HR 128 bpm

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.810.000.001.000.000.000.0011.81

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

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

6.26@10:39  HR 131 bpm

Out and back on Starkey Gap Trail south down to Keystone

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.870.000.000.000.000.000.004.87

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.1210.000.000.000.000.000.0012.12

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.090.000.000.000.000.000.001.09

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).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.680.000.000.000.000.000.005.68

5.68@10:16  HR 129 bpm

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.160.003.000.000.000.000.008.16

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.040.000.000.000.000.000.003.04

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.685.001.000.000.000.000.0010.68

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.

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.006.000.000.000.000.000.0016.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.120.000.000.000.000.000.001.12

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).  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.200.000.000.000.000.000.005.20

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)

Race: Lutz Independence Day 5k (3.107 Miles) 00:21:31, Place overall: 48, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.020.000.003.100.000.000.006.12

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.

Comments
From Tom K on Mon, Jul 10, 2023 at 14:47:06 from 50.201.134.62

"Plan was to go out too fast and try to hang on." Buddy, you are speaking my language here!

I'm impressed with all your racing lately! (8 this year?) Strong work.

From Mark on Wed, Jul 12, 2023 at 10:20:27 from 24.227.64.26

Thanks Tom! I hadn't realized I've done 8 races so far, I guess they've been pretty different between the 5ks and the much longer and slower paced runs. One more 5k in the near future and then a half and full marathon before shifting back to ultras.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.800.000.000.000.000.000.006.80

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.004.001.000.000.000.009.00

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.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.790.000.000.000.000.000.004.79

4.79@9:58  HR 127 bpm

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.006.260.000.000.000.000.0014.26

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.600.000.000.000.000.000.005.60

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.

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

7.11@10:14  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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.052.502.500.000.000.000.0011.05

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

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

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.

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

5.17@9:56   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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.0910.000.000.000.000.000.0014.09

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.

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.160.005.000.000.000.000.0010.16

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.

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.060.004.000.000.000.000.008.06

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.

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

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)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.170.000.000.000.000.000.0016.17

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?

Race: Deseret News Half Marathon (13.109 Miles) 01:41:48, Place overall: 149, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.7113.150.000.000.000.000.0013.86

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.

Comments
From Tom K on Fri, Jul 28, 2023 at 10:22:12 from 50.201.134.62

Congratulations. You're like the DJ Khaled of racing! Another One! 2nd place age group - Excellent!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.680.000.000.000.000.000.002.68

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.450.000.000.000.000.000.008.45

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

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.6210.000.000.000.000.000.0014.62

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.130.000.000.000.000.000.008.13

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).

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

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.020.000.000.000.000.000.005.02

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.930.000.001.800.000.000.005.73

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.310.000.000.000.000.000.006.31

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.470.000.000.600.000.000.006.07

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.

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

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.

Race: Freakin' Hot 5K (3.107 Miles) 00:21:06, Place overall: 27, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.610.000.003.120.000.000.007.73

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.

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.660.000.000.000.000.000.007.66

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.290.005.500.000.000.000.008.79

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.

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

5.22@10:18  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)!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.068.000.000.000.000.000.0012.06

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.180.000.000.000.000.000.004.18

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.070.000.000.000.000.000.0020.07

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.

Comments
From Tom K on Mon, Aug 14, 2023 at 10:48:50 from 50.201.134.62

20 in that heat is impressive. 20 while hitting a target pace in that heat - I don't understand how that could be done. Great work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.005.000.000.000.000.000.0010.00

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.

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.960.004.190.000.000.000.007.15

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.

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.088.000.000.000.000.000.0020.08

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.270.000.000.000.000.000.004.27

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

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.070.005.610.000.000.000.0013.68

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.610.000.000.000.000.000.005.61

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.

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

5.07@9:46  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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.1312.000.000.000.000.000.0014.13

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.180.000.000.000.000.000.004.18

4.18@9:53  HR 128 bpm

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.450.003.610.000.000.000.008.06

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.

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

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.

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

6.25@10:16   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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.360.006.000.000.000.000.009.36

9.36@7:54    HR 159 bpm

2 x 3 mi @ "HMP" which for me was shooting for anything under 7:40.  1 mile warm up, 1 mile easy between sets, and just over 1 mile cool down.

First set: 7:31, 7:20, 7:25

Second set: 7:24, 7:21, 7:24

Felt pretty good about the workout because I was able to quickly get on pace and then settle into it by backing down effort slightly.

Westlake Village route.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.900.000.000.000.000.000.001.90

1.9@10:32   Treadmill

Panama City Beach.  No run Saturday, up early, drove to Lakeland to watch Tom's meet (8K race on cross country course, 7th place overall, first for the team, a very good season opener).  Drive back home then get ready and on the road to Tallahassee and Panama City Beach.  Plans changed, detours, stopped to get Jacob's golf clubs from his dads house.  Wasn't sure if we'd stop in Tally but finally got word he'd be home and could we take him food shopping?  There until about 6, then on the road again and two more hours and we were at the hotel.  Fortunately the hotel restaurant was still open so dinner was easy.

Next morning was overcast with a few sprinkles, supposed to be cloudy all day but changed to partly cloudy.   I started to go on a run/walk barefoot on the beach but going was tough, had to either run on slanted section or deep and loose sand.  Decided just to walk.  Did about two miles.

A little bit later, while up in the room decided to get in some steps on the treadmill, which turned into a 20 minute run.  Better than nothing.  (The "plan" called for 8 miles easy today).

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

No running.

Drove home from PCB, stopped briefly in Tally and had lunch with Jacob before continuing home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.300.002.251.000.000.000.007.55

7.55@8:19

3x1200m @7:20 - felt good, no struggles (would've been ok with 7:30s)

4x400m @6:20 - actually a little faster than goal (which was really anything better than 6:46 pace, paces were 6:16, 6:15, 6:19, 6:04) - if only I could start hitting 1k repeats at these paces.

Plus warm up and cool down.  Wore new pair of Brooks Hyperion Tempo which I've had good luck with but old pair was getting worn.  Thought about jumping into a pair of carbon high tech shoes but waited too late.  Got Andy a new watchband for Tom's old garmin forerunner 25 which he's going to use for new training plan (written by Tom) targeting the Turkey Trot in November.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.250.000.000.000.000.000.004.25

4.25@9:37   HR  131 bpm

Easy run day, Westlake Village, usual route.  Started out feeling like I'd have a pretty fast run for being easy.  It was pretty good but no new records, I guess just felt better than I usually do on the first mile, one of those runs where you could trick yourself into running too fast and still call it "easy".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.024.000.000.000.000.000.005.02

5.02@8:14   HR  143 bpm

Short tuneup MP run, 1 mile easy warm up , 1 mile 9:45, HR was 128 bpm.

Next was 3 miles at 7:46, 7:48, 7:45

Last mile was supposed to be easy, it felt easy but probably did not back it down enough, ended up being 8:05, which technically is still marathon pace for me (if shooting for 3:35).  Or is marathon pace the average pace of one's last marathon (which would be 8:21 for the 3:39 marathon I did at Treasure Coast).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.150.000.000.000.000.000.001.15

1.15@9:15   HR  139 bpm

Short shake out run day before the marathon.  Brighton, UT, about mile 3-4 of the marathon on the loop at the bottom of three steep miles, still about 8,000 feet or so.  Felt ok, didn't do this run until 4:45 pm, probably should've gotten up here sooner but later flight and getting to the expo in the opposite direction pushed the time.

Race: Big Cottonwood Marathon (26.219 Miles) 03:50:11, Place overall: 662, Place in age division: 21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.220.000.000.000.000.0026.22

Big Cottonwood Marathon

Not quite the results I thought I'd get, but lots of unknowns.  How would my quads do?  High altitude?  Running flat after 23 miles of downhill?   But, in the end kept some dignity and this wasn't my slowest marathon.

Low 50's at the start, up high at Guardsman Pass.  Prepared for 3 steep miles to start out.  Towards the end of the first mile my shorts were falling down and I had to pee real bad, so found a little turnoff with some bushes.  Retied my shorts - I need to retire these for good.  Finished up the first mile which was 11:15 - but at least it would be my slowest mile.

Next mile was good, at 8:05 , thought I could build on it.  Course was steep but I was managing but at same time not getting the speed I thought.  Next mile 8:24 which included a small amount of uphill, then next mile was slower as expected with net uphill of 47 feet but maybe a little over 100 feet up before starting down.

Next 14 miles through the canyon, downhill, shaded, cold feeling in parts.  Mixed results catching up.  At start line was near the 3:35 pace group which I lost in the first mile.  Eventually saw the 4:20 group then the 4:10 group.  Don't remember seeing the 4:00 group but at mile 14 saw the 3:50 group.  I would pass them and get passed by them a couple of times.  Another porta-potty stop somewhere in the canyon (mile 16, 9:05).

Then next two miles good with 7:54 and 7:49 (mile 18 7:49, fastest mile). But then we were out of the canyon and onto a bike path before getting onto the streets of Holladay.  Miles 22 and 23 were 9:46 and 9:35, but slowed down more for miles 24 and 25.   Mile 25 was looking like it might turn into a 12 minute mile or slower (I had kinda given up), however the 3:50 pacers caught up to me and were about to get away from me when I decided to try and hang with them.

Had a lot more in the tank than I thought and had no problem keeping up.  There were a couple others that tried to hang on but they fell back after a little bit.

Turning the corner to start the last mile I suddenly felt better and was trying to get a bigger gap on the pacers, but my calves had other ideas giving me some warning cramps - slow down or risk going down.

Came in just ahead of the pacers who must've been close to 3:50 on the dot, but since I'd lined up with the 3:35 group my chip time was 3:50:11.

Besides the shorts issue at the start not exactly sure what went wrong.  My garmin watch and whoop band both said I was at lower performance - garmin body battery started at 55 percent, whoop had me at "red" recovery, and after the race garmin reported my vo2 max down to 53 from 55.

It was a beautiful course as well as challenging.  Race was well run, couldn't have asked for more as far as organization and support go.

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

Post marathon rest day

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

Post marathon rest day - more sore today than yesterday

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

2 mile walk out and back on Starkey Gap Trail , maybe try running tomorrow

Dinner out with Tom and Andy at Zim Zari for Tom's birthday - time is flying

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.050.000.000.000.000.000.003.05

3.05@10:55   HR 124 bpm

Decided to try Humpday hustle run, ran with Daisy and Lucas and Daisy's oldest son.  Asked if we could do 4/1 run/walk, said ok.  Run was a little better than expected.

Garmin had me back at 54 for vo2 max compared to 53 on raceday (marathons usually show 1 higher than my training runs but this time was 2 lower).

Was going to do a walk in the morning but instead did some commuting walk.   Dropped off Jessica's car at shop, walked to work (about a mile) and walked back later when it was ready.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.110.000.000.000.000.000.003.11

3.11@10:02   HR 126 bpm

6:30 am run around Westlake Village, wore headlamp so cars could see me, streets are lit well enough for me to see but not be seen.  Felt almost back to normal.

Garmin put me back to 55 for vo2 max, where I was before the race.  Maybe I'll try another marathon soon to see if it was just an "off" day.

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

5.13@9:55   HR 133 bpm

A couple of loops inside Westlake Village, felt really good starting out like I could go faster and keep the heart rate low, but it slowly drifted up.  Still, pretty easy overall.  Decent weather at least.

Tom got a new 8K PR today in Huntsville.  Would've been nice to go, should be able to get to one coming up soon in Tallahassee.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.031.000.000.000.000.000.0010.03

10.03@9:22  HR  143

Up and down Starkey Blvd, from Longleaf to a little bit inside Starkey Park, 5 miles each one.  First half took it easy.  Started at 10:10 pace for first mile, 5th mile was 10:07, easing back from 9:30 pace to keep my heart rate down.  But, after the turnaround starting going faster, but stuck with 4/1 run/walk.  Last mile was 8:03, possibly a new record for 4/1.

Good to get 10 miles done but maybe go a little easier while just one week out from the marathon.  Itching to get back to training and working on my 5k times but also getting in some volume that I need to get through the 100 miler in January to get the 500 mile belt buckle.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.170.000.000.000.000.000.004.17

4.17@9:55   HR 131 bpm

One loop around Westlake Village and then up and down Lakeview to get 4 miles for the morning.  Heart rate still a little high for the pace but acceptable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.110.000.000.000.000.000.005.11

5.11@9:45   HR 131 bpm

A little farther and faster than yesterday , this time on the Starkey Gap Trail southbound from Trinity trailhead.  Heart rate holding steady vs yesterday.

Maybe try some speedwork yesterday, one of the marathon taper workouts to "reverse taper"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.310.002.251.000.000.000.007.56

7.56@8:20  HR  152 bpm

Workout Wednesday, reverse taper.

Where to start back with speed? Picked one of the last taper week workouts to start back at it.  3x1200m @HMP, 4x400m@5k pace

Ran in Westlake Village, 2 mile warm up, then did the 1200s in paces of 7:13, 7:09, 6:55

Three minute jog between each one.

Then the 400s - 6:24, 6:24, 6:24, 5:52

Pretty consistent the first three, then got off to a speedier start on the last one so just held onto it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.600.000.000.000.000.000.005.60

5.6@9:53   HR 131 bpm

Back at easy today.  Did not sleep well last night (had gone out to eat twice yesterday, lunch and dinner, too much to eat).  Heart rate staying a little bit higher than before the marathon.  Two loops inside Westlake Village, fall feeling for the weather this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.630.000.000.000.000.000.004.63

4.63@9:56,   HR   132 bpm

Nice weather, felt good but legs were a little slower today.  Southbound Starkey Gap Trail out and back from Trinity Blvd.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.030.006.240.000.000.000.0011.27

11.27@8:00   HR 154 bpm

I really wanted to run a race, 5k or 10k.  Short term goal to get back under 21:00 and after that work my way back to sub-20:00  (last sub-20:00 was Father's Day 5k in 2017).  There was a 10k in St Pete but I missed the online registration and wasn't sure if race-day would be sold out, so I decided just to try a 10k time trial.  Also, just got new running shorts - half tight style with a pocket big enough for my phone and a couple of smaller pockets (actually, almost big enough for my phone).  Weater was first sub 70 degree morning in a while.

Starkey Blvd bike trail.

Warmed up with two easy miles, then got going.  Wanted to hit a 7:10 pace but right away it was a struggle.  After about 1.2 miles ran into Daisy, stopped and said hi, ok so much for straight through tempo run/time trial.  Could've kept going without the stop but head wasn't there.  Got going again, this time better, but took one more break with about 2.6 miles left, so this ended up being 3 segments.  Apart from the stopping, got the miles in at least.  (7:35, 7:14, 7:12,  7:14, 7:19, 7:14, 0.24@7:10).

The average comes out to around 7:18 per mile, which is right around what I had targeted for "10k pace" during this last training cycle.  The fastest 10k I've done in recent times (fall of 2019) was 7:10 pace (just after training cycle for Cleveland Towpath marathon). 

Took it easy during the next mile but felt easier than usual so ended up with 8:21 pace, then did 7:56 feeling smooth.  Finally, for the last mile, pushed it a little, another 7:55 would've felt comfortable, did 7:31 which was pushing it.  Felt good about the ending at least.  

Shorts worked out really well, no bounce at all.

Will find a 5k soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.100.000.000.000.000.000.006.10

6.1@10:17  HR 129 bpm

Felt slower this morning and it felt harder as well.  Fortuntately kept it easy and kept HR under 130 after having the last few easy runs over 130.  Westlake Village

Also, ran neighborhood loop in opposite direction than usual, it's a bit harder, which is weird because it's the same up/down elevation change

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.420.000.001.800.000.000.006.22

6.22@8:56   HR 148 bpm

Workout 12 x 60 seconds with 90 second jog, target goal pace around 6:00

Ok, 6:00 was a little too ambitious today.  I did have one that was faster than 6:00 and a few that were just over 6:00, the rest of them were more like 6:15-6:30 range.  12 repeats seemed daunting at first even though they were only 60 seconds long.

Still, good to stretch the legs and most of them had me running a little faster than the elusive sub-20:00 5k

Was back to being a little bit warm, the fall temperatures aren't quite sticking yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.130.000.000.000.000.000.004.13

4.13@10:36  HR 134 bpm

I felt pretty good starting out but heart rate didn't want to stay in the usual easy range.  Sleep was a bit restless, so maybe not enough deep sleep.  Even though I slowed down by 30 seconds, heart rate still above 130, but it did at least feel easy.

Was raining lightly, wore a headlamp because I got started while still dark.

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

6.02@9:52   HR 133 bpm

Two loops inside Westlake Village, easy paced, but heart rate still a few beats higher than I'd like for this pace.

In the evening, drove to Tallahassee so we could cheer Tom at his race tomorrow at FSU Invitational.

Stopped by to see Jacob and bring him the new iPhone his dad got him to replace the old one with the cracked screen.  He had trouble getting the new one set up and then after his roommate looked at it said "dude! you're dad got you a fake" or something along those lines.  Crazy that people are selling fakes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.030.000.000.000.000.000.003.03

3.03@9:57    HR 135 bpm

Woke up at 4:30, met up outside hotel with Jenny, Coach(es) Steve, Jacki, and Lee and also one of the cross country dads.  Drove a couple miles to campus and did a 3 mile loop, got started at 4:55 am.  Glad I got invited on the run, otherwise it's pretty hard to get up on your own after driving the night before with yet a lot more driving ahead. Weather was in the 60's, decent weather for the meet later in the morning.

7:40 am - FSU Invitational held at Apalachee Regional Park.  Before the race heard the announcer mention a couple of times that course record holder is Conner Mantz who set it in 2021 with a time of 22:47, wow, sure are some fast people from the Fast Running Blog.

They had a big jumbotron set up (I guess that phrase is redundant), I hung out near finish line, runners would come by three times.  Tom was looking strong coming by each time.  His 5k split time was 17:04, right about what he ran for the 5k his senior year on this course for state championship, final time 27:25.  Glad we were able to come up and see the meet.

After the meet had breakfast with Jacob and then got on the road, made it back before 5:00, had to catch up on some work stuff, then to bed early enough to get up at 3:30 am and on the road by 4:00 to drive to Miami to do a college tour of U of Miami for Sophia.

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

No running today, lots of driving, round trip to Miami and tour of U of Miami campus.  I thought it was a pretty nice campus but overall impression for Sophia, not for her.  So far it's looking like FSU for her although there are a couple other schools in the running.

I did get to see a lot of iguanas on campus, south Florida seems so much different than Tampa.  Cafeteria food was pretty good.

Drive back ok, but some on and off rain made return drive a little bit slower.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.510.000.000.000.000.000.0012.51

12.51@9:18    HR 145 bpm

I woke up earlier than usual, actually I think just before 5:00, decided to not sleep in, drove over to Starkey Gap Trail leaving from Trinity Blvd.

After getting ready, driving, and stretching, it was about 6:15 when I started.  Still dark, so I wore a headlamp as that stretch between Trinity Blvd is pretty dark but has some street lights once I got to Starkey.

Tried a new run/walk ratio of 4:00/:30 instead of 4:00/1:00 to see if it would speed up the pace.  No, not really, maybe just a little bit at first.  First two miles in the 10:30ish range, then gradually got faster.  12th mile was 8:02, no longer remotely easy pace.

With the long drives on Friday and Saturday probably had some residual tiredness, so harder to keep the heart rate down.

At 77 degrees today, was not feeling very fall like.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.280.000.000.000.000.000.004.28

4.28 miles walking in 1 hour 2 minutes.

Square shape around the outside of Westlake Village.

Although I took Saturday off from running, still a little worn from yesterday's run.  I thought about going for a slow run this morning but decided on a brisk walk instead which I think will make for a faster run tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.560.007.500.000.000.000.0010.06

10.06@7:34    HR 160 bpm

Attempted to run a prediction run for half marathon but had some hiccups.  Idea is to run 7.5 miles as a progressive tempo with the average pace being about what could be done in a half marathon race.  

Felt good on the warmup and plan was to start out at 7:30 pace and run each mile a little faster.  What happened instead was I quickly got onto a faster pace which I thought I could hold.  Temperatures were pretty good, still low 70's.  I wasn't carrying a drink bottle with me but had stashed it.  As I ran past where I had left, wanted to stop and grab it.  I thought, ok, but just grab it and don't stop the watch.  As I got closer kept thinking "don't stop the watch!".  Once I reached the bottle I stopped the watch.

A little after that I'd stop again to drop off the bottle at another point.  Now it was more like tempo intervals.  There'd be one more stop.  With all that said, splits were:

7:16, 7:17, 7:08, 7:15, 7:23, 7:06, 7:02, 0.5@7:02

I've got a new belt on its way to carry a drink bottle, and next attempt I will start out at  no faster than 7:23 and work my way faster from there.  Part of this is mental.  If I didn't stop and could do these exact same paces but arranged from slowest to fastest and if it's somewhat accurate, could be looking at a 1:35 half marathon.   Last three halfs have all been over 1:40.  It's been a while since anything faster.

Other predictor runs from same website - 3x4km with 1km "float" between 4k repeats, 15x1km with 1 minute jog, or 10x1mile with 90 second jogs between repeats.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.710.000.000.000.000.000.005.71

AM  no run, but walked 2.61 mile loop in Westlake Village (37:13)

 

PM - 3.1@10:21   HR  126 bpm

No humpday hustle today, but I drove to Trinity trailhead and did a short run just as it was getting dark to mostly stick with my Wednesday evening routine. 

Run was peaceful with sightings of gopher tortoise, a couple rabbits, a deer, and a few cows.

Daisy is off running 6 marathons in 6 states in 6 days, today was day 3.

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

6.42@10:26  HR  131 bpm

Ran the Starkey Gap trail again this morning, but instead of just one section, ran north for a mile first, then 2.1 miles south and back to the car.  Wanting to do "super easy" but ended up just at easy.  I did slowdown on purpose for the 5th mile to prevent heart rate from climbing.

Stopped by my house and saw that Andy had put up quite a few Halloween decorations already, looked good.

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

9.02@9:34  HR 136 bpm

Two big loops and one slightly smaller loop inside Westlake Village, fairly early (for me) start time , but meant to start earlier to try and get 10 miles.  Pushed the pace (and therefore heart rate) a little higher than usual, easy pace "adjacent" at least, felt pretty good overall.

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

Did not get a chance to run today, in Tallahasee for parents weekend with Jessica, Soph, and the baby.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.560.000.000.000.000.000.007.56

7.56@9:51   HR 133 bpm

It was very nice out in north Florida, about 35 minutes outside of Tallahasee at Lake Talquin Lodge, had rented a small cabin, very reasonably priced and nice enough with AC, bathroom and kitchen.  Probably should've stayed here Friday night as well.  Wasn't sure where to run though, road nearby didn't have a great shoulder.

Had breakfast with Jacob at the Village Inn, not a terrible wait and I'd not been to one in quite some time and Sophia was also lobbying for it.  Usual breakfast spot, The Egg Cafe, had hour and a half wait.

So, postponed the run until back in Tampa, got back home just before 6:00.  Actually started run at 6:30, so took a headlamp with me.  Ran down Belcher and then on Nebraska, working my way to Pinellas Trail, then north to Crystal Beach Ave, then back on Alderman to Westlake, then added on a couple more miles.  

Wasn't sure if this run would happen at all or if I'd only do a couple miles, made it somehow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.570.000.000.000.000.000.002.57

Ran last night so walked today, 2.57 miles in 40:14, loop inside Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.280.005.520.000.000.000.008.80

8.8@7:51   HR 161 bpm

Was thinking about doing 1.5 miles x 2 @5k pace, but opted for Garmin suggested workout which was 4 x 10 minutes at 7:40 pace, ended up doing more like a 7:20 pace. Pretty happy with the workout, warmup was not so slow and I did all 4 repeats with no stopping or slowing down other than the prescribed rests.

When shifting from the warmup into the first rep I seemed to lock into about a 7:20 pace instead of 7:40 pace.  10 minutes ends up being like a mile and then not quite half a mile like 0.38 or 0.39.  For the first two reps I was doing the mile a little faster than slowing down slightly since I was ahead of pace.  For the next two reps I did it the other way around, eased back on the pace through the first mile, then picked it up for the remainder.

Paces ended up being about 7:20, 7:19, 7:14, 7:13

Warm down was about 8:18 pace, 10 minutes.  Felt easy running at that pace compared to the 7's for the workout.

I did struggle a little mentally during the 2nd and 3rd repeats.  One of my shoelaces was flapping a little but I resisted the urge to stop and retie it.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.080.000.000.000.000.000.007.08

AM  walked 4.03 miles in 58:23, loop in and around part of Westlake Village

PM - 3.05@10:07  HR 128 bpm

Humpday Hustle with Daisy and Evan on Starkey Blvd bike trail.  Daisy brought her 6 state medal from her 6 days, 6 states, 6 marathons (it was actually 6 medals linked together in a ladder shape).  Finished just before the rain.

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

5.26@10:12   HR 134 bpm

A couple loops inside Westlake Village before needing to head out to the airport for trip to Virginia for Jessica's neice's wedding.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.390.000.000.000.000.000.006.39

6.39@13:05   HR 117 bpm

Run from the Boar's Head resort, mixed surfaces - road, gravel path, nice grassy paths, and rooty and steep path.  Set out from the hotel with a map from Strava not really knowing what I was getting into, had to stop a bunch of times to make sure I was still on course.  It was nice weather and great scenery.  Part of run was through Ragged Mountain Nature area before looping back to Boar's Head property.  If I'd known it would be so much trail could've been better prepared.  Reminder to me I need to get some more trail time so I'm not scrambling at the last minute to prepare for GA Death Race in the spring.

As for the wedding, I was here to hang out with Charlotte since it was a "no kids wedding".  So we hung out in the room, went for walks exploring and near dinner took a drive to Wegman's for food and snacks before going back to the room.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.200.000.000.000.000.000.002.20

2.2@14:24  HR 103 bpm

Mostly walking, some running, out and back plus loop staying on Boar's Head property.  Light drizzle so I didn't want to venture too far, decided I would do my long run tomorrow when back home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.130.000.000.000.000.000.0021.13

21.13@10:07   HR 139 bpm

Kept my promise from yesterday to actually do my long run today.  Out and back from Trinity trailhead of Starkey Gap Trail, up Starkey Blvd, into the park and on its bike trail which just reopened, now super smooth.    Went out to the part where the trail turns right but went left instead on what looked like a new trail - but actually it doesn't go far just to the new location of the pump house that disappeared.

Intention of today's run was to do super easy and aim for just under 12:00 pace doing 4:1 run/walk.  I pretty much did that the first part of the run, kept HR below 130 for first 10 miles, mile 11 bumped up slightly to 131, but then after the turnaround stopped caring about heart rate and picked things up.  I think I was at around a 10:45 pace when I turned around.

Weather was cooperative.  Even though I started late, did not get hotter, stayed around the same with cool pockets and breezes here and there. Made only one stop to use the bathroom and refill water bottle when in the park.

Need to start adding in some back to back long runs, 100 miler about 3 months away now.

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

Walked 2.26 miles in westlake village, 34:33, recovery day after yesterday's long run

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

5.07@9:43  HR 129 bpm

Early enough start that it was still a little dark while warming up but had gotten light when actually starting.  Back under 10:00 pace while staying under 130 bpm.  Two different sized loops inside Westlake Village.  Will attempt a workout tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.120.000.001.800.000.000.009.92

AM 6.88@8:43    HR 146 bpm

Repeat of workout from a few weeks ago, 12 x 1 minute with 90 second rest/jog between repeats, goal range between 5:54 and 6:14.  Weather was one of the coolest days so far, but not yet cold.  Paces were a little bit better than last time (I think the average came in around 6:12 with one of the interavals faster than 6:00 pace).  My ankles kept on tightening up.  I was able to get on pace each time but towards the end it was my ankles, breathing was ok.  Finally pushed through it on the last repeat.

Warmup about 2 miles, cool down was about 1.25 miles.

Did the run on Starkey Gap trail south from the Trinity Blvd trailhead.

 

PM 3.04@9:27  HR 134 bpm

Wednesday night Humpday Hustle run with Daisy and Evan, it was warmer than it was this morning but still very nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.690.000.000.000.000.000.005.69

5.69@9:50   HR 131 bpm

A couple of loops inside Westlake Village, run/walk, very pleasant weather

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.021.000.000.000.000.000.0012.02

12.02@8:45   HR 141 bpm

Ran from Trinity Blvd trailhead, going north up the Starkey Gap Trail and then crossing 54 to Starkey Blvd.  Crossing here was supposed to be my only stop (ended up running into Jenny and said hi, so the 54 crossing each way were almost my only stops).  Original plan was to run slower so I'd be relatively fresh for tomorrow when I want to do 18 or 19 miles for back to back long runs (even though 12 is not that long it's a start).  I had almost no back to back long runs last year leading up to Long Haul 100 and that was a big problem along with the extra cold weather without having good cold gear.

So, with time constraints, started picking up the pace after mile 3, steadily go faster (except for mile 7) and finished last mile at 7:39. Weather was great, I carried just a small 8 oz water bottle with Liquid IV in it and had one gel at the turnaround.  Would've survived if I didn't have anything with me.  I've been keeping my runs either easy or hard/workout with nothing in between, so today's run was kind of a change where it wasn't all easy but not quite a workout either.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.200.000.000.000.000.000.0018.20

18.2@11:12   HR 128 bpm

Was reasonably happy for getting my first back to back long run in a while.  Original plan had me running slower yesterday but had to speed it up a little to get the miles in.

Also, first time in a while, longer out and back run starting in Starkey Park.  They recently opened up new restrooms near the intersection of the Starkey Park trail and Suncoast trail.  They used to have a few 5 gallon jugs at shelters along the way, but that was pre-covid.  So, since then you had to carry enough fluids for the distance.

Started near the park entrance, straight out to Suncoast Trail then turned right to head south for just under another 2 miles before turning back.  Kept the watch running the entire time and was mindful of staying within heart rate goal range.  Except the last few miles I let it climb a little so I didn't have to slow down too much or take more walk breaks.  Stuck with 4:1 the whole run.  It felt kind of tedious at first but got used to it.

Weather was not super cool but it wasn't hot either, saw various wildlife, a few deer and one otter and a group of Turkeys and other assorted birds.

Need to start mixing in more trail but for now, this was a pretty good start to shift into ultra training.

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

3.26@9:44   HR 127 bpm

Made it to Monday, almost 100% recovered from back to back long runs, nice and cool morning, just one loop inside Westlake Village,  heart rate and pace back where I want them.

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

Early: 3.51@10:21  HR 119 bpm

Met up at 5:15.  Loop around FSU campus with Steve W, Jenny, and another of the CC's moms.  Coolish, in low 60s, easy pace running but with heart rate around what I'd get for run/walk.

AM (after meet): 1.01@9:58  HR 118 bpm

Ran the Apalachee Park warm up loop with Jenny after the meet ended and before awards.

Today was the NJCAA Regionals Championship, watched Tom and his team run, the team got 2nd place and Tom came in 7th overall.  Daytona State runners had the top 6 spots.  Top 7 runners awarded.  Stuck around for awards, nice to see the recognition for the team and Tom.

 It was a nice morning and fun to watch the race.  This could possibly be the last meet I watch at this park.  Next race will be in Huntsville in November.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.440.000.000.000.000.000.008.44

AM: 5.21@9:43   HR 131 bpm

Couple of loops inside Westlake Village, keeping it easy, going to run tonight after work and then have a workout tomorrow morning so want to be fully recovered by tomorrow morning.  Was going to do two of the 2.5 mile loops but on habit, without thinking missed the turn so first loop was the 3 mile loop, so took a slight shortcut on the second loop which kept the total closer to 5 miles.

PM: 3.23@9:40   HR 130 bpm

I usually meet up with the Humpday Hustle crew on Wednesday nights but the others couldn't make it so I ran anyway but started from Trinity Blvd trailhead to the Starkey Gap.  Started run just before sunset.  Saw a gopher tortoise and then a rabbit that I saw twice (out and back).  I wore the naked band belt with soft water flask even though I didn't need water, couldn't feel it at all.  Also had my phone and a small flashlight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.390.005.000.000.000.000.007.39

7.39@7:31  HR 158 bpm

5 mile tempo run.

Ran in Westlake Village, had to be back at the house by 8:10 so woke up early enough to get ready and be out the door just after 7:00, still a little dark but starting to get light so no need to take a light with me.

Warmup was about 1.25 miles, got going just below the top of the hill at Lakeview and Woodcutter, then down Sandy Hook and around the usual neighborhood loop, then a second loop and a little out and back to get the 5 miles of tempo.  4 years around this time I ran a 5 mile tempo at 7:05 average, then shortly after that ran 1:37 half marathon.  I'm signed up for the Halloween Half, mainly want to break 1:40 (like I should have been able to do at Deseret News but did not).  So today, was looking for about 7:10-7:15 and would feel good if I could pull it off.  I ended up with 6:59 average.

Splits: 6:58, 7:07, 6:54, 6:53, 7:03

After the first mile was faster than planned, mentally backed it off a little closer to original goal, so second mile at 7:07.  That second mile felt reasonably comfortable, so sometime during the third mile there was a small downhill where my pace picked up so I held that pace, then pushed through the 4th mile at 6:53.  At that point I felt like I had done the job and would be fine if I could just maintain 7:20 or better.  I had a turnaround then an uphill where pace slowed but got some back on a downhill bring pace close to 7:00.  Perhaps could've gotten under 7:00 for the last mile but was already ahead of my goal pace.

I'm not sure when my last tempo run was that was close to this pace and had no stops, so getting a little better.  I think these runs are very key to my success especially if I can work these out past 6 miles , like 7 or 8 (Sweat Elite says 7.5 mile tempo with progression is a good half marathon predictor).

However, before I get too excited, going to see what I can do on Sunday, do the job and get under 1:40

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

5.26@10:19  HR 126 bpm

Started out the run planning on super extra easy.  I felt pretty good so bumped it up to just easy.  Feeling pretty good after yesterday's faster run and hopefully on track to be 100% on Sunday morning.  Was cool out, but still just warm enough to run without a shirt.

Ran in Westlake Village.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.530.000.000.000.000.000.002.53

2.53@11:17  HR 123 bpm

Short and easy paced run along Bradenton River walk.  After Sophia's game Friday night, drove her down to a friends house about an hour and a half away so decided to make an evening out of it and stay in a hotel.  Found a hotel along the river walk where I could use points.  Had breakfast then had time for a short run before checking out.  There was a playground with splash pad nearby so spent a couple hours there with the toddler then later took a drive over to check out Anna Maria Island where we found a small, shaded out of the way beach (surprisingly).

Race tomorrow!

Race: Halloween Halfathon (13.109 Miles) 01:38:23, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.770.0012.980.000.000.000.0016.75

Halloween Halfathon (half marathon), overall place 9, first AG  1:38:23

I ran about this same time 3 years ago as I was starting the cycle of training for Treasure Coast Marathon, I'd run the same course again in the spring after the marathon with just under a 20 second improvement in time.  I remember being slightly disappointed that after all that training just a slight improvement.  However, I'd soon get injured, come back, get injured again (but a little less the second time), so it seemed like there would be no progress.  Next three half marathons were all slower than 1:40, and the marathon was a little disappointing (although in that time period I did PR at a 100 mile race).

This time around, I thought I had a shot of breaking or getting around 1:37 based on what I had done after the training cycle for Cleveland and comparing it to a recent tempo run (5 miles, so maybe not the best 1/2 marathon predictor but better than a 5k).

So, here are the splits for this time around: 7:17, 7:20, 7:56, 7:20, 7:31, 7:39, 7:39, 7:53, 7:32, 7:32, 7:31, 7:48, 7:37

Out of the start line I almost hurt my achilles, not sure how but enough to panic me, then ok, gradually built up speed and then back on pace, feeling good after the first mile.  Second mile was good, but I noticed the course had changed.  I've been running this same course since 2010 with two races held here per year (although I did not go to every single one but did go to quite a few), so not sure why it changed.  It did change much, basics were the same, a loop at the beginning, an out and back to near the park entrance and finish up on the return.

So, second mile good at 7:20.  Thinking I can do this, just keep the miles under 7:30, but half way into the third mile, lost sight of the pack in front of me, almost ran into the lead runner going the other way and came to what seemed like a dead end.  A few runners caught up to me, we looked at each other, some turned back, some went ahead a little before turning around.  Eventually, seemed to be back on track and also got the pace back under 8:00.  Mile marker for mile 3 was now off by like 0.06.

Got my head back in the game and convinced myself to get back on 7:20 pace, so mile 4 was 7:20.

Miles 5, 6, and 7, hanging in there but in the low to high 7:30's

Then mile 8, turnaround, exposed, windy, slowed to almost slower then 8:00 but held it together.  Then once completing the turnaround , wind at my back, three good miles , 9, 10, and 11 all low 7:30's.

But, like several recent halfs, got lazy for mile 12, did not push hard for fear of slowing too much in mile 13.  Shouldn't do that.  Mile 13 usually takes care of itself.  Mile 12 7:48

Then slowly picked it up and got to 7:37 for the last mile.  This year's course it was a straight shot.  In the past we always went around the outside of the finish area and hooked back around.  After the mile 3 mess up and then with each mile marker off a little more each mile, ended up with 12.98.

But, even if I were to have run another 0.13 I could've still made it under 1:40 so I'll still count this as a win.

This year they did have food and beer but no live music like in past years.  Got a plaque and $15 gift card to local running store.

In the evening, more driving, out to Lakeland to see Aubrey in cheer competition and then drive back, so kind of a long day, but no way boring.

Comments
From Tom K on Thu, Nov 02, 2023 at 08:18:28 from 47.206.202.65

12 races this year, so far? This is great! Congratulations on the Age Group win!

From Bret on Thu, Nov 02, 2023 at 08:48:06 from 104.129.207.29

Nice race Mark - solid splits too. Well done!

From Mark on Fri, Nov 03, 2023 at 10:43:26 from 24.227.64.26

Thanks Tom and Bret!

It felt great to not go backwards, looking forward to the next one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.630.000.000.000.000.000.004.63

4.63@10:02    HR 130 bpm

After a day off, easy run day, meant to go even easier but this was fairly easy.  A loop and a little more inside Westlake Village.  Trick or Treating to night with the little one.  Took her to open play gymnastics/Halloween party dressed in her monkey costume.  Dressed up as a "scary" witch in the evening.  Ended up out close to two hours, she said it was her best Halloween ever.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.372.000.002.400.000.000.0010.77

AM: 7.71@8:19   HR 150 bpm

Workout 10 x 90 seconds, targeting goal between 6:00 and 6:15 pace.  Had a few that were slower but two of them were slightly sub-6:00.  Was running back and forth on a stretch of road (Sandy Hook ) that had a slight incline so one way was a little faster than the other. After the repeats, 7:35-7:45 felt effortless.  

Felt fresh enough from Sunday after one day off and one easy day.  Now, for some more easy and a 5k on Sunday.

PM: 3.06@9:52  HR 133 bpm

Ran with Daisy for humpday hustle near Longleaf, feeling pretty good considering the morning workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.700.000.000.000.000.000.005.70

5.7@10:04   HR 129 bpm

Back to easy, Westlake Village loops, better with heart rate.  Chilly this morning at 57 degrees.

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

6.19 @9:46  HR 130 bpm

Couple of loops inside Westlake Village, easy pace, heart rate in check and happy to be sub 10:00 pace, 4/1 run/walk as has been typical on most easy days (except Wednesday nights where I turn it off so as not to be annoying to Daisy and Evan).

Plan is to do medium length run tomorrow (like 10 miles) and then Sunday will be PHSC 5k and more miles after.

Today is Andy's birthday, plan is for dinner out on Sunday with my parents, Tom, Andy, Charlotte-Dani, and Jessica.  Fortunately had time for a quick meet up for a beer at Escape Brewery (a rare Friday night beer for me).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.120.000.000.000.000.000.0010.12

10.12@10:32  HR 123 bpm

As promised, 10 miles and kept the pace slow enough and kept heart rate down.  Ran from Trinity Blvd trailhead, north up Starkey Gap trail to Starkey Blvd until reaching 5 mile turn around, said hi to the cows on the way back.

Felt good on the run and still felt fresh afterward and ready for tomorrow's race.

Beautiful morning for a run!

Race: PHSC 5K (3.107 Miles) 00:21:00, Place overall: 14, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.370.000.003.050.000.000.0016.42

PHSC 5K

14th place overall, 1st Age Group

Really enjoy this race and look forward to it each year.  Good weather, had a nice warm up, but did not sleep well last night.  Slept good until about 2:20 am and then barely got back to sleep when the alarm clock went off.

Lined up one or two rows back after the fast cross country guys and then the cross country women.  I was able to get on a pretty good pace past the startup melee, and got in front of all of the fast women that were going out at an easy pace and would pick it up later.  First mile came in at 6:49 and I was ahead of the course marker.  It's a two loop course.

Coming past the start line I was by myself.  the fast guys were far enough ahead I couldn't see them, the women were behind me but not sure by how much.  As I got close to the out and back hairpin, athletic director Steve called out to me "You've got a bunch of girls right behind you".

Just after I turned around at the hair pin, four of the women went past me.  This actually helped a bit as I was fading.  My pace had dropped and I was much slower than 7:00, but gradually got it back down to right at 7:01.  Slowly picked up some more steam but was not able to close the gap to catch up to one of the women.

When I saw the time clock, it was like 20:42, I had a chance to make it.  The clock was counting down in slow motion but faster than I wanted to and the last time I saw on the clock said 20:58.  Thought I'd made it.  Looked at my watch which said 21:00 exactly.  There was no start mat so chip time was actually gun time, and the official time was exactly 21:00

The person ahead of me finished at 20:59.  I later saw pictures from the finish line and I could see me stopping my watch just as my feet were on the wrong side of the finish mat.  Should not have looked at the clock!

Oh well, fitness wise I think I'm there but execution cost me a second or maybe two.  Also, when I was not hitting the splits for the first two miles for what I thought I needed for sub-21:00 I kind of gave up a little bit.

Of the four women that passed me, one of them ran 20:30, which proves there was still enough race left to make up some more time.

Tom ran and came in first place overall with 16:17.  I was not the fastest "old guy", RJ at 44 years old was third overall with a time of 16:48.   Jenny was also there and won overall masters female.

After the race did another mile and a half cool down before running 5 more miles with Evan and then 5 more by myself to finish off the morning with 16 miles.

Next 5k will be the Turkey Trot, lots of runners to chase and fewer turns so usually a faster course for me.

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

6.23@10:22   HR 129 bpm

Out and back run from Trinity Blvd trailhead on Starey Gap down to Keystone.

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

AM 4.29 @ 10:19  HR 126 bpm

Big square around the outside of Westlake Village, 4/1 run/walk, going to run some more tonight.

 

PM 3.04@10:17   HR 128 bpm

Humpday Hustle run with Daisy at Longleaf area.  I was late getting there, darkness seems to have made the traffic much worse.  Wore a headlamp as parts of route are not well lit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.450.005.140.000.000.000.007.59

7.59@7:47  HR 157 bpm

Had not picked which workout to do so when the Garmin gave me a suggested workout of 5 x 8minutes @7:40, thought that sounded good.  10 minute warmup and the comfortablly was running about a 7:30ish pace which turned into 7:28.

Three minute jog, then next 8 minutes at 7:17 pace, then another one at 7:10, and finally 4th one at 7:01, did not feel at all close to all out and felt around what I had envisaged 7:30-7:40 would feel like.

While running these intervals I had gotten in my head that there were 4 of them, so after the 4th one and the easy 3 minutes, was caught off guard about the 5th one, so decided to at least do half of it (was on a time schedule, had to get into work for a meeting.

Ended up doing just over 5 minutes of the last one which was 0.74@6:50 pace.

So, despite the mess up was pretty happy with the workout, maybe some shorter intervals next week to practice leg turnover at goal 5k (medium term goal that is - I think I can keep working toward sub-20:00, even though I still have yet to break 21:00  - last one of those was 2019 when I was closer than I thought to breaking 20:00 before sliding backward).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.210.000.000.000.000.000.005.21

5.21@9:52  HR 130 bpm

A couple of easy loops inside Westlake Village.  Heading out of town later tonight to watch Tom's race tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.150.000.000.000.000.000.0015.15

15.15@9:16   HR 141   

Huntsville, AL - ran about 10.5 miles with Jenny then added on some miles with a loop around the office park road near the hotel.  Was chilly at the start , still cool at the end.  Jenny had mapped out a route so just had to follow along.  Ran part of the helix (originally thought this was like a helix shape going up but it's actually modeled like a DNA helix criss crossing).  Ran up and down a trail on the local greenway.  6:00 am meet up time so we'd be done while breakfast still served.  Race not until 2:30 in the afternoon so had time for a nap after breakfast.

Watched the race held at John Hunt cross country park.  Very spectator friendly.  I thought Tom did great but was not the time he was hoping for but also not his worst time.  He's running again on Tuesday for NJCAA Half Marathon nationals, but unfortunately won't be out here for it.

Flight back was direct from Huntsville which was nice since I flew in to Atlanta and drove so I wouldn't worry about missing a connection (wasn't a terrible drive but the direct flight back definitely nicer).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.250.000.000.000.000.000.0011.25

11.25@10:45  HR 128 bpm

I slept in a little bit this morning , then we went mini-golfing, then finally started run at 4:45 in the afternoon.  Out over to Pinellas Trail then headed north to Klosterman and up its hill then back to Palm Harbor.  Glad I had a headlamp with me.  Kept the pace pretty slow and easy the whole way.  I guess this counts as back to back long runs with yesterday's 15 miles (although maybe could've done a little more but playing it safe).

Ended up at Stilthouse Brewery for a quick beer then Jessica picked me up for ride home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.230.000.000.000.000.000.005.23

5.23@9:47  HR 130 bpm

A couple of loops (big and smaller) inside Westlake Village, 4/1 run/walk

After the run was glued to my phone looking at updates for Tom's race - NJCAA Half Marathon in Huntsville, this might be his last race as a college athlete.  He managed a new PR of 1:12:29.5 and 29th overall.  Proud of this guy and grateful to the coaches at PHSC that actively recruited Tom to run for them for the brand new men's team, they couldn't have found a harder working runner.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.600.000.002.400.000.000.006.00

6.0@8:07  HR  152 bpm

10 x 90 seconds with 90 second jogs between

Paces: 6:02, 6:23,  5:55, 6:22, 6:03, 6:11, 5:59, 5:52, 5:52, 6:11

Lots of bargaining going on to do all 10.  Started out running the repeats going one way and then the other so that one of the ways was a slight downhill and the other way a slight uphill.  Towards the end I switched it up a little for more downhill.  Last one had a turnaround halfway.  

Garmin's suggested workout was 45 minute tempo at 7:40 pace, but it's been a few weeks since doing shorter intervals.  Next Thursday is Turkey Trot but this coming Saturday is Colt 45 (45 mile race) this, will see if I can balance it doing the distance, recovering and hitting some faster paces and maybe finally break 21 minutes.

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

6.06@9:59    HR 130 bpm

Another slow and easy day, somewhat early in the morning but light out so not that early. A couple of loops inside Westlake Village.

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

3.17@10:04  HR 126 bpm

One loop in Westlake Village, 45 mile race tomorrow at 7:00 am, a little bit over an hour drive so getting up kind of early but not crazy early.

Race: Colt 45 Trail Ultra (45 Miles) 09:12:20, Place overall: 14, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
46.770.000.000.000.000.000.0046.77

46.77@11:49, time 9:12:20    HR 148 bpm

Colt 45 Trail Run, 14th overall, 2nd AG

Last year I ran the 45K version of this race.  Course is a 14ish mile loop, so last year was two loops and this year was 3 loops plus a 3 mile starter loop.  Great opportunity to get some longer miles in with a goal of trying to stay steady and come in under 9 hours.  Last year, my watch came in just over 28 miles, seemed like the same course but by the time I finished the starter loop and the first 14 mile loop was already over 18 miles, then got a little more off each loop.  So, the good thing is that early on I knew it was going to be over 45 miles (compared to a single loop or point to point that goes long but you're not sure until the end how long it will be).

Weather was good, felt a little humid at the start but temperature never really warmed up too much except when in the full sun, then quickly got cooler back in the shade (and it was probably a good 70 percent shaded).  The trails are very runnable with just a few small sections of big gravel pieces, some rooty stretches and a few partially flooded sections that you could mostly dance around the edges without a complete soaking.

Trying to stay relaxed and steady, first 13 miles had heart rate under 140 , then was right at 140 for mile 14.  Gradually ignored heart rate and concentrated on feel and maintaing a decent pace.

Instead of the Ultraspire belt I usually wear (with 550 ml bottle in back) I wore the Naked Band and used a collapsible bottle.  Bottle is a little harder to stash back inside but not too bad when running a slower paced race, big plus side is absolutely no bounce and no re-tightening a slipping belt.  It's got little bungees to hold the race bib which worked great until the race bib ripped on one side, fortunately I brought pins with me from the race check in.

The trail miles were great at disengaging from any outside issues of things going on in life, it was just enjoy the woods, watch your footing so you don't trip, keep moving, thank the volunteers at the aid station.

One issue this year with the aid stations, there were a lot of bees.  There were quite a few, they liked the soda and fruit. I didn't get stung and I didn't hear anyone complain about getting stung and the volunteers did a great job ignoring and working around them.

Heading out on my third loop I forgot to shove more gels in my pocket so ended up using the ones they had at the aid stations - SIS (Science in Sport) - they were pretty good, I'll probably order some.

The Long Haul 100 mile race will be here in January instead of Cypress Creek, this place is probably nicer, it will use 16 point something mile loops, so 6 loops instead of 10 that they've been doing at Long Haul except for the first year.  This year will be my 5th Long Haul race and they have a 500 mile belt buckle.  So, I will have run 500 miles, not sure if I'll do 500 more.

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

Rest

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

One more day of rest, just to be sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.040.000.000.000.000.000.004.04

4.04@10:17  HR 130 bpm

Still dark but soon to be light out, one loop inside Westlake Village, 4/1 run/walk.  Feeling almost recovered from Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.510.000.000.000.000.000.004.51

4.51@10:01  HR 131 bpm

Similar run to yesterday but in the opposite direction.  It's been perfect running weather.

Turkey Trot tomorrow, Clearwater.  Maybe I can break 21 this time.

Race: Turkey Trot 5k (3.107 Miles) 00:21:27, Place overall: 148, Place in age division: 129
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.970.000.003.110.000.000.005.08

Turkey Trot 5k

Clearwater

I was a little faster this year than last year but still just barely made top 125 (or maybe I didn't, they hand out finisher's cards to top 125 men and women, but I think a few guys didn't take their cards).

Had a very short warm up but still felt pretty good.  Warmup was 0.42 miles including two strides.  Morning was crazy.  I had signed up myself, Jessica's kids last couple of years had not wanted to do it or weren't here.  Last night Jacob was talking about doing it if we woke up on time and Sophia also said that and Aubrey said she'd go if everyone else was going.  Got up a little after 5:00, Jacob was up at 5:15 and Jessica also up and ready, left the house just after 6:00 and was about 6:25 when we parked.  Jacob headed over to registration and I went with Jessica to start line pushing the stroller with Charlotte bundled up.  High 50's for the temp, felt good while moving.   Saw Jenny and Claudia as well as Tom before the race.  Jacob made it back to the starting area with a few minutes to spare.  Didn't have much warm up but felt reasonably ready.

Took off at the start and was nearly taken out by someone tripping.  Jacob hasn't run in forever but he's been staying fit with gym and working on muscle ups (can do 7 in a row).  He hung with me pretty much the first mile which I did right around 6:45, but that mile has a good downhill.

Course turns left and I'm hanging on but somewhere in that second mile I'm slowing down.  I do pass some people here and there but also get passed here and there.  I'm struggling and have a pace over 7:00 for most of the second mile, but then towards the end I pass a couple more people which helps me squeek under 7:00 with a 6:58.

Sub-21:00 is not looking good, getting a mug is not looking good.  At the start of the third mile I see an 8:00ish pace on my watch but slowly battle it back down.  And even though the third mile has the uphill (cemetary hill - it actually goes past a small cemetary) I get some pace back and third mile ends up at 7:17.  Finish chute just up ahead, almost think I see 22 something on the clock but fortuntely I'm wrong.

On the men's side, there's still someone with a few cards left.  One guy ahead of me ignores the volunteer and keeps going without getting a card she calls out to him but then she's like "oh well".  I get a card then the person behind me gets a card and they say "that's the last one".

Jacob finishes at 24 something I think, after his first mile he's pleased that he didn't walk any of it at least.  We go to the mug tent and then I also check online results.  I see Tom got 4th place and scroll over to the right and see his time - 15:49 - new PR and finally after being close so many times has broken that wall.

See Jenny with Claudia - they both have mugs.  Jenny was not far off her PR from 10 years ago, Claudia was just a little behind me at 21:48.

Jacob and I head back to find Jessica and see her just as she's pushing the stroller up the hill.  When we reach the 3 mile marker Jacob gets Charlotte out of the stroller and they run it in.  She had fun watching all of the people with silly Thanksgiving hats and all of the doggies.

Step backward for me as far as time goes but still super happy about the fun morning and Tom getting a well earned PR.

Maybe I wasn't fully recovered from Saturday's race.

Comments
From jtshad on Fri, Nov 24, 2023 at 11:09:49 from 75.174.32.125

Great racing lately!

I hope you and your family had a great Thanksgiving!

From Bret on Fri, Nov 24, 2023 at 11:30:52 from 66.108.40.32

Nice running Mark. I remember that course so well from many years back. My dad used to run that 5k and his nemesis was always Cemetary Hill! Happy Thanksgiving

From Tom K on Fri, Nov 24, 2023 at 12:18:15 from 47.201.60.26

Great race report! Very cool family race day. And congratulations to Tom on the PR. 15 races this year? How many more are you going to do?

From Rob Murphy on Fri, Nov 24, 2023 at 12:29:44 from 76.149.134.98

Great race Mark. I run a turkey trot most years but I hope to make it to Clearwater some year for "the" Turkey Trot!

From Brandon Reich on Fri, Nov 24, 2023 at 15:28:10 from 69.162.231.197

Great racing!! This race is definitely on the to-do list.

From Mark on Tue, Nov 28, 2023 at 08:40:05 from 24.227.64.26

Thanks everyone! It was a good race and rest of day good as well with a nice dinner in the evening with all of the kids and step kids together.

Tom, I think maybe there is one more race for me this year - Holiday Half in Madeira Beach, you should come up and do that one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.340.000.000.000.000.000.0010.34

10.34@9:51  HR 133 bpm

Day after Thanksgiving run and not feeling too bad, didn't overdo it yesterday.  Loop up Belcher to Klosterman and sout on Pinellas Trail to downtown Palm Harbor and back over to the south entrance of Westlake Village.  Switched run/walk interval to 6/1 .

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.130.000.000.000.000.000.0012.13

12.13@9:48   HR 128 bpm

Afternoon run in Kissimmee area.  Helped out Jessica by driving last night to hotel where all the kids were staying for the big cheer competition today held at Silver Spurs arena.   Drove to the meet location and then got going on my run as I'd have a couple of hours to kill.  Weather was nice, almost warm and it got cooler during the run.  Silver Spurs in on kind of a busy road but the sidewalk was set back enough and didn't have to run on it too long (just had to watch for cars turning in and out of strip malls).  Stopped at Wawa for a Reese's Big cup, wearing my naked band belt with a soft water flask (I'm learning how to shove it in there without making it leak).

A lot of the run was on Neptune Road which has a bike path (really just an extra wide concrete path), then over to Lakeshore Trail through Kissimmee then a little bit past the waterfront area before turning around.  6/1 run/walk again.  One more stop for water refill, so only two stops total (ok, two stops by choice, had a few traffic lights I needed to wait for).

Got back to the car before awards.  Jessica said their pyramid had fallen so team was kind of down about it but actually, it turned out they came in first place despite the one mess up, now they are going to nationals.

Lower miles for me this week, but with the 46 mile run last weekend, the 5k on Thursday, probably a good idea to do a few less miles this week. 

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

6.12@9:32   HR 135 bpm

Two loops in Westlake Village.  Purposely ran with slightly higher heart rate today, running more in zone 2 than usual (but being sure to stay out of zone 3).  At least zone 2 according to my garmin.  Usually I'm trying to stay closer to MAF (180 - age).  Someone wrote that the most helpful productive vs stress zone is zone 2.  Who knows.

2nd mile was slowest at 10:05 and that was with heart rate of 137, rest of the miles were all under 10 (fastest 9:06) all with heart rate at 137 or less.  Something about that second mile that was harder for some reason.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.900.006.230.000.000.000.008.13

8.13@7:34   HR 158 bpm

Tempo run/10k time trial.  Westlake Village loops.  My last tempo run was 5 miles long at an average pace of 6:59 which was around 15 seconds faster per mile than I thought I could do.  Decided to do 6.2 and see if I could get around the same pace or at least anything steady and faster than 7:30 I'd count as success.

Ended up with splits: 7:12, 7:05, 7:08, 6:59, 6:55, 7:01, 0.23@6:44

For the first mile I started out just trying to get into 7:20's which I did then pace gradually crept up.  Despite being a little faster, held onto the pace and improved a little more over the next two miles.  The 4th mile felt good and I found myself under 7:00.  Decided to relax and not push it any further, but pace stayed fairly steady. 

When I woke up this morning, had thought about pushing this run to Wednesday but then decided to just do it today, glad I did. 

I guess I felt more relaxed for the 5th mile, ended up a few more seconds faster but realized I still had a mile to go.

For the 6th mile, I went past my turn a little bit, did a 180, then had a small hill to go up and over, so at first looked like 6th mile might be in the 7:20's, but then slowly get back some pace.  Rounded out the 10k feeling really good.

I used to have more of these accidentally fast runs in the past, so it was a feeling I hadn't had in a while.  The second half of this time trial was about the pace I did for the 5k Turkey Trot.

Decided to sign up for Holiday Half in Madeira Beach, maybe I can improve on my 2019 time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.540.000.000.000.000.000.004.54

4.54@10:42   HR  142bpm

Loop and a half inside Westlake Village.  Although I felt pretty good and things seemed normal, my heart rate was probably about 15 bpm higher than what it would normally be for this pace and distance.  It still felt easy, could've been hardware glitch with watch.  Heart rate seemed pretty consistent with the Fenix 6 and was getting very similar results to using the HR strap , so I stopped using the strap.

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

5.14@10:07  HR  131 bpm

Heart rate was more back to normal compared to yesterday.  This was despite having stayed up crazy late with work last night (like 2:30 in the morning - have not done that for a long while).  

I did go back to 4/1 run/walk, whereas last few runs were at 6/1, but shouldn't have made that much of a difference I would have thought.

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

7.21@ 9:59  HR 132 bpm

After a pretty busy week at work, today's run was much less stressful with the deadlines behind me (but not thinking yet about the upcoming ones).

Starkey Gap trail southbound and then continued on along Keystone after crossing the road at the point I usually turn back.

Big run tomorrow, maybe up to 32 miles.  Supported Long Haul preview at Colt Creek State park.  Will do at least one loop (16.7 miles) , maybe two if it goes well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.190.000.000.000.000.000.0021.19

21.19@11:20  HR  136 bpm

Long Haul course preview run.  This was a supported run held at Colt Creek state park.  I think there were about 40 runners there.  I was hoping to do up to 32 miles (about two loops) but at least wanted to get one loop done and then add on some more to get into the 20's.

Official start time was 8:30. I said I'd meet Daisy there at 7:30. I got to the gate just after 7:30 then took a few minutes to drive to the parking spot.  We did a short 3 mile loop to warm up and then waited for the official start where RD Andy gave some course instructions and advice.  It's a similar course to Colt 45 but adds on some extra sections to extend the distance from 14 miles to 16.7 miles.

Nick was also there, the three of us ran together for almost 13 miles.  Nick was running short on time so went ahead and since we had gotten ahead of Daisy, I turned back to look for her.  Saw two women running together and asked if they saw her, they said yes and that she said she was "done" and last saw her walking on the paved road. So I assumed she was going to take a shortcut on the road to get back.

At about mile 14 I think my average pace was around 11:40, but after that I picked it up for the remainder miles.  Course was pleasant.  There was one section of water you could almost tiptoe around but not quite so my shoes got a little wet, but everything else was perfect.   Almost back at the start area and I was near the start/finish for the actual race, near the big pavillion.  Course wasn't explicitly marked but if I'd paid attention to the instructions I'd know to stay on the paved path in front of the pavillion which then turns back to trail as it goes around Mac Lake.  Fortunately, a runner that was driving by on his way home saw I looked lost and told me where to go.

Back at the start, my watch was at 19.8 miles.  I stopped at my car for water and refueling and then suddenly felt run down. Got going again and felt better but didn't go too far, just enough to get into the 20's.

Hanging out afterward, Daisy called.  She was close by at the place where I wasn't sure where to go, gave her the instructions and less than 10 minutes later she showed up (a few people ran into the same problem).  On race day it won't be a problem because we will be running this loop 7 times.

All during the week the temps were cool, but they warmed back up today, with start temps in the mid 60's and finish temps in high 70's but at least there was a good cloud cover.

Since I didn't get the big 30 plus mile run I'd hoped for I'll do some more miles tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.470.000.000.000.000.000.008.47

8.47@10:39  HR   130 bpm

Better than expected run, 5:11 pm start, so started light and ran into the dark, brought a headlamp with me.  Northbound up Belcher Road, over to Klosterman, then southbound on Pinellas Trail to the crossing at Delaware and back to Westlake.  Started out willing to go as slow as it took to get in miles without wearing myself down farther, shooting for paces between 11 and 12, so happy to stay a little faster than that.

So, not quite back to back long runs but at least got some miles in and added some variety timewise vs always running in the morning.

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

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.004.260.000.000.000.004.26

7.26@7:42  HR 150 bpm

Garmin suggested workout 2 x 15 min @7:15 pace, ok why not.  Feeling completely back to normal.  Run on Starkey Blvd bike trail and partially into Starkey Ranch.  As I got started on the first repeat, I was a little slower than suggested pace for about the first 0.4 miles, then slowly got a little faster than suggested pace and seemed to hold it ok.

The last tempo run I did was in Westlake Village which has rolling small hills everywhere which help me accelerate and not have that flat leg feeling.  Starkey is much flatter, but there's a little section of Starkey Ranch trail with a couple of very small hills but just enough to help.

Second set went a little faster but I was also pushing harder.  Average pace for both was around what I did for the 6.2 mile tempo run, so part of me was why couldn't I go faster on shorter intervals?   But other part of me was glad I still got it done and stayed a little ahead of pace without struggling or overdoing it, that vague sounding "comfortably hard".

Repeat paces: 7:05, 6:58

So, that 6:58 is really nice to see

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.950.000.000.000.000.000.008.95

AM 4.86@9:59  HR133 bpm

A loop and a half inside Westlake Village, going to run some more tonight with Daisy and Evan

PM 4.09@9:38  HR 140 bpm

Run through Longleaf to look at the holiday lights, it was chilly out tonight, wore long sleaves.  Stopped by Jenny's front yard and got a picture with her Bucee and NiKYO pup.

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

7.33@10:11  HR 131 bpm

Out and back from Trinity Blvd on Starkey Gap trail and some along Keystone after the trail crosses the road.  Heart rate/pace in range and run felt pretty nice.  Saw two deer and stopped briefly to take a picture of them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.190.000.001.350.000.000.005.54

5.54@8:32   HR 150 bpm

Ran in Westlake Village.  Garmin called for 1 minute repeats but with 3 minute rests.  I was a little short on time so shortened the cool down a little bit and did 2 minute rests.  Except for the first one at 6:07 pace, the rest were at or faster than 6:05 pace goal with a few of them much faster than 6:00.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.600.000.000.000.000.000.008.60

8.6@9:58   HR  132 bpm

Looking for some easy miles so I can run tomorrow fully recovered.  Ran the similar loop to last Sunday which was Belcher to Klosterman, then back down the Pinellas trail then work my way back to Westlake Village.  Could've gone a tad easier on some of the last miles but stayed in check for the most part.

Then went over to the Palm Harbor Christmas parade.  Fun watching the baby's reaction to everyone going by and tossing out toys, candy, and beads.  Was a nice morning.

Half marathon tomorrow morning but also work Christmas party tonight, so will try my best for moderation.  Since this has been the usual combination of work party followed by half marathon the next morning (for most of the past 17 years), it's all relative as to my raceday performance.

Race: Holiday Halfathon (13.109 Miles) 01:36:59, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.750.0012.860.000.000.000.0015.61

Holiday Halfathon, 1st AG , 8th Overall, 6th Male, 1:36:59.5

Just barely under 1:37:00, but I have to add an asterisk.  Course was short.  The last half marathon I did the course also came up short so comparing the two on short course times does show an improvement from 1:38:20 down to 1:36:59, although this course was even shorter (my watch came up with 12.86, where other runners were much closer to 13).  

The marker for mile 4 was way off.  It's normall at the top of the bridge going to the mainland, but this year it was at the bottom of the bridge.  The markers after mile 4 were spaced out about a mile, so it was mainly this one.  I can only theorize that it seemed as if one person started from the finish and the other started from the start and this is where it came up short. Miles 1, 2, and 3 were all as expected.

My stomach was not quite right from last night's party, I wasn't sure how I'd fare. I'd had some good tempo runs and originally planned on going out at 7:15 to 7:20 pace.  Got in a mile warm up and a few strides.  Did not want to take a pre-race gel but had a couple with me to take during the race.  I also didn't want to drink my morning beet juice.  The weather was on the verge of not being cool and humidity felt like it could be an issue.  

The person that usually sings the national anthem was a no show so they played it on a little blue tooth speaker.  They also announced a shortage of police officers, so after mile 7 there'd be three intersections where they told us we'd have to be careful and look at for cars.  Things weren't looking so good.

Race started and I actually felt ok, a little slow but managed to get in the middle of a pack.  I think some time after mile 1 I sped up a little to get out of the box.  Fearful that this could be a mistake and they'd all pass me soon, tried to put that out of my mind.  First three miles though were pretty consistent at 7:32, 7:28, 7:32

Then, sooner than expected the mile 4 sign showed up, figured it was a mistake, kept on going, watch beeped for mile 4 at the top of the bridge, then I was on the other side.  Despite the bridge, pace still haning in there at 7:36.  At this point I'd be thrilled with anything faster than 1:40 or at least anything faster than 8:00 pace.

Mile 5 and 6 still good.  I sometimes fade a little on mile 6, it's a slight and steady uphill of net 30 feet.  After mile 6 you get to a small park that you loop around the outside until the path reaches the Pinellas trail, there's an aid station followed by a pedestrian bridge. This is typically a slower mile, after which I'll get some speed back.  Mile 7 was 7:48.  Ok, if that's the worst I do then it will be ok.

Sometime in the 8th mile, a woman wearing candy cane style long socks passed me, a volunteer shouted to her "girl power!" as she passed me.  But, this woman was a huge help.  I picked up enough pace to keep up with her for a while as she very slowly opened a gap.  I passed several guys as I followed her.

Miles 8 - 13 were:  7:28, 7:28, 7:30, 7:33, 7:33, 7:30

There was one more pedestrian bridge to go over.  In the past the course would go in and out of the park, onto a road and then back into the park on a gravel path, looped around, and to the finish line with last stretch on pavement.  This year, we didn't leave the park, got onto gravel path early and did an extra out and back.  One more woman caught up to me and passed me.  I stayed very close to her but could not pass her.  None of the other guys caught up to me and most of the people in that pack I left did not pass me.  I think the candy cane sock woman was not in that pack but further back but the second woman that passed me was in the pack.

Weatherwise, it got cooler and less humid as we moved away from the water.  It also turned out that by the time we got to those three intersections, there were police directing traffic.   This was one of the steadiest races I've run.

That should do it for racing this year, next big race is the big race in January, 100 miles inside Colt Creek State Park for my 5th Long Haul 100 race.

Comments
From Tom K on Wed, Dec 13, 2023 at 12:31:18 from 50.201.134.62

Great race! Great Report!

From Bret on Thu, Dec 14, 2023 at 08:49:00 from 104.129.207.29

Nice race Mark!

From Mark on Mon, Dec 18, 2023 at 14:45:54 from 24.227.64.26

Thanks Tom and Bret!

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

2.2 mile walk in Westlake, 37:58

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.220.000.000.000.000.000.0010.22

10.22@10:48  HR 129 bpm

From Trinity Blvd trailhead, north up Starkey Gap Trail across SR54 then more miles on Starkey Blvd bike trail before turning around.  First mile and a half heart rate kept on jumping up.  But once I crossed 54, everything was normal.  Run felt pretty smooth, 4/1 run/walk.  I did throw in a few extra walkbreaks if heart rate hit 140.

First mile was 11:58, fastest mile was 9:56

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.590.000.000.000.000.000.008.59

AM 4.58@9:49   HR 130 bpm

A loop and a half inside Westlake Village, going to do more tonight with Daisy and Evan

PM 4.01@10:17  HR 127 bpm

Evening run with Daisy and Evan, run through Starkey Ranch for a change and also to look at various Christmas lights/ holiday decorations.  Stopped at one house that the guy had worked since February putting everything together, was quite elaborate with music and special effects synchronized across various lights and displays.  Heart rate was a little high at first but we did stop a bit here and there so ended up lower.  Was just the right amount of chilliness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.630.000.000.000.000.000.004.63

4.63@10:19  HR  129 bpm

Short and easy run, southbound down Starkey Gap trail from Trinity Blvd and then turned back around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.020.000.000.000.000.000.0012.02

12.02@10:10  HR  131 bpm

A little bit longer of a run for a Friday, tomorrow is supposed to be rain all day so wanting to make sure I start getting in some miles and if I can run more tomorrow can count as back to back long runs.  Ran north up Pinellas Trail via Eniswood cut through, up to Klosterman , up and over Mt Klosterman then turned back with return via Pinellas Trail and exit near PHU high school, then slightly roundabout way to south entrance of Westlake Village.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.120.007.200.000.000.000.009.32

8.21@7:28  HR 160 bpm

1.11@7:54  HR 160 bpm

I was under the impression that it would be pouring rain all day, so plan was to try and get some miles in before the rain started.  Was barely sprinkling when I started and didn't rain much while running, in fact rain mostly held off vs what was predicted although I may have missed some (some friends of mine were doing a 7 hour timed loop and still some others were running a hundred mile race on Florida's east coast, they probably had a different opinion on amount of rain).

So, decided on a little bit longer tempo run than last time, adding one more mile but at a little more relaxed pace, also did stop at water fountain early on to wash down a gel (PowerBar apple flavor).  Towards the end of the run a big delivery truck did a rolling not quite stop as I was trying to cross the intersection at  Woodcutter/Lakeview so had to briefly stop, was kind of mad at the driver but had to let it go.

With all that said, after a slower first mile, was able to stay under 7:30 for remainder.  After one mile warmup (9:17 pace), got going faster:

7:35, 7:10, 7:19, 7:18, 7:05, 7:16, 6:53, 0.22@6:40

Would like to figure out how to stretch similar splits to these into a half marathon.

Stopped my watch after the tempo portion but figured I'd add on a little more so got going with a little more than a mile at 7:54 pace which felt easy after the tempo miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.710.000.000.000.000.000.0017.71

17.71@10:36  HR 131 bpm

After yesterday's strenous but not long enough run to be a long run, looking for some more miles today.  Yesterday was rain, today was wind.  The wind was very strong and wasn't sure how long it would be strong.  My dad had just called me worried about the water level near his house - there was a coastal flooding advisory but it had just expired, the worst of it was over with no actual flooding near him.

Decided to just tuck in, get in at least a few miles then re-evaluate.  I headed up Belcher Rd to Klosterman, turned left and then crossed once it was safe so I wouldn't get stuck at the Alt19 traffic light.  Turned right and headed north up the Pinellas Trail and soon was in and out of Tarpon Springs, then the trail turns to the east.  Wanted to try that spur that goes north to Anclote but the sign and fence said closed so I stuck to the main trail.  Kept going, under 19, then the trail turned south for a little bit where I could feel a tailwind, then east again up and over the Keystone "mountains", then finally turned back.  (oh, forgot, I did have one stop on this run at the public restroom near the Tarpon Tavern.  Other than that was steady 5/1 run/walk).

After the turnaround, and the trail heading south, had some tailwind but the wind was also dying down.  Kept straight on the trail when I reached Klosterman and kept going to Palm Habor's little downtown area and finally stopped just past Stilthouse Brewery.

Called Jessica for a ride, she came by with Jacob and the baby and had lunch at a local wing place.  Wings later that day did not sit well later that day.

Also later that day, we had an old (but not too old) unstuffed bear from Build a Bear which someone had given to Aubrey.  Since she's past the bear phase we gave it to the baby and let her watch as they stuffed it with fluff and we picked out a few small accessories.

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

Walked 2.11 miles.

For the first time in I'm not sure how long did not do a birthday run.  Last few days were pretty solid and challenging so today was an off day, just walking.

Met up with family in the evening for dinner.  Unfortunately the place that I picked, Brick Oven is closed on Mondays despite what google maps told me so we ended up at Zim Zari, was a nice dinner.  Due to the mix up and the extra wait for a table, Tom was not able to stay for dinner but brought me a nice gift.  Also had there Jessica's parents, my parents, and the rest of the kids.

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

6.02@10:37    HR 145 bpm

Not sure why heart rate so much higher today, didn't feel any harder.  Met up with Cynthia at Longleaf, have not run with her in quite a while.  Happened to run into Jenny so she ran her warmup mile with us before heading off to her workout.  Good catching up with Cynthia, weather a little chilly but pretty nice once warmed up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.320.000.000.000.000.000.004.32

4.32@10:06  HR 127 bpm

Loop and a half inside Westlake Village, no Wednesday night run tonight, going to eat out with customers after work.  Heart rate back to normal for the pace today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.070.000.000.360.000.000.006.43

6.43@8:37  HR  149 bpm

Did the garmin suggested workout, I usually skip this particular one, it's 15 seconds sprints, three sets of 3.  Lots of rest between each one (3 minutes) and more rest between the sets (5 minutes). Supposed to be 4:35 pace, which I don't think I've ever hit.  I have gone sub 5:00 on a treadmill if it goes that fast.  Today I did have one sprint that was like 4:40.  Apart from these very short sprints, the rest of the run was at a faster than my usual easy pace.

Workout was at least different than what I usually do.  Not sure if this was any more beneficial than doing like 9 or 10 strides at the end of an easy run vs having these 9 spaced out evenly within an otherwise somewhat easy run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.210.000.000.000.000.000.005.21

5.21@9:43 HR  132 bpm

A couple of loops inside Westlake Village, going a little bit faster and mostly keeping heart rate low enough but let it creep up, run felt really good.

Will do some big miles tomorrow to wrap up the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
31.340.000.000.000.000.000.0031.34

31.34@10:18   HR 144 bpm

Able to get one more big run in.  Did not set out with definite goal but wanted at least 25 miles, then figured why not make it a marathon distance which turned to might as well go for 50k. 

Left from Palm Harbor, heading north up Belcher, then left on Klosterman then over to the Pinellas Trail heading north and kept on going past US19, along Keystone, across Eastlake, some more on Keystone then north up the Starkey Gap Trail across SR54 and onto Starkey Blvd.  Stopped at the bike shop for a can of Celsius and a honey stinger gel.  Probably should've refilled water, but seemed ok at the time.

Up until mile 13, heart rate was in 120's or a little into the low 130's.  Mile 13 was still at 135, so still mostly easy.

After that I became less disciplined, slowly was getting a little faster each mile.  After the Celsius was going even faster.  Still felt really good.  Kept going up Starkey Blvd and into park.  Got off the pavement for a little bit and then back onto the bike trail running by the planets and a little past Pluto (planets cover 1 mile), turned around and then stopped at the bike parking lot bathroom.  Refilled water at fountain but pressure was low, so a little bit slow filling.

Was at 25 miles when leaving that stop, hit the marathon distance, still feeling good.  After crossing SR54 and back on the Starkey Gap trail picked up the pace for a strong finish.  Hit the 50k mark and a little past that then ended the run and decided to walk the last mile in.

That walk turned out to be more difficult than I thought it would be.  Stopped in at Escape Brewery.  Filled up water bottle and ordered a wheat beer (supposed to be good for recovery).  The beer did not help, was not enjoyable so got up and paid, walked outside and didn't make it too far until I had to stop and throw up.  Haven't done that in a while and not sure if I've ever done that because of a run (came close after some 5ks).  Felt better after that, walked slowly to my house and took a nap while waiting for Jessica to come pick me up.   Stella came in the room and brought me a stuffed elephant to play with which I declined.

Stopped at Grain and Berry for a bowl, that hit the spot.  Was originally going to go out and finish up shopping but did not.  Watched Rudolph the Rednose Reindeer with the baby.  She liked it except for the snow monster.  She hid under the blanket a couple times when it showed up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.240.000.000.000.000.000.002.24

2.24@10:02  HR  128 bpm

Late in the day Christmas run.  After all the stuff - Busch Gardens and then gift exchange with the boys, fit in a short run in Westlake Village before time to head out for birthday dinner.  Dining options out fairly limited today, a lot of Asian restaurants still open, was going to try a Chinese/Vietnamese restaurant but ended up at Smokey Bones for BBQ.

Talked to my parents for a bit  - they are at my brother's house in California, got to talk to parents, brothers and their wives, and cousins.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.110.000.000.000.000.000.005.11

Walked 3.0 miles, about 15:30 pace

2.11@10:05   HR 123 bpm

Westlake Village - headed out the door and about to start running when I heard "Hi Mark".  It was Jamie from Foxwood who was walking while waiting for her son swimming at the Y.  Started chatting and didn't want to hold her up so walked with her.  Did 3 miles at a reasonably brisk pace about 15:30.  Was near the Y when we split up, so started running from there back to the house.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.400.004.440.000.000.000.006.84

6.84@7:41   HR 158 bpm

Garmin workout of the day, 32 minutes at 7:30 pace which turned into 4.44 miles @7:12 pace.

Pretty happy with the results, started out just wanting to hit the minimum goals but able to pick it up a little each mile while keeping what I thought felt like an even effort except for a little extra push at the end.  Mile splits went from 7:26 down to 7:01 for last mile.

Run was looping in Westlake Village.

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

3.51@9:48

Loop inside Westlake Village

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

6.52@8:42

Another Garmin workout, one that I  have often skipped 15 second sprints where it wants me to run at 4:34 pace but can never get close to that.  I finally got one out of the 9 sprints at 4:33 pace.  Could be an inaccurate measurement but I'll go with it.  Maybe I will start hitting these if I keep doing them.  Long recovery between sprints (like 3 minues), different from the strides that have only 30-60 second recoveries.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.340.000.000.000.000.000.005.34

5.34@10:20

Out and back run on Starkey Gap trail from Trinity Blvd trailhead.  Took Stella to vet afterward for her stay at the kennel, she was excited, they love having her there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.240.000.000.000.000.000.0018.24

10.11@8:55

8.13@10:34

Two part run, with first part from Garmin suggested workout, 90 minutes@9:05 pace which I did looping in Westlake Village, then switched to easier pace heading out toward the Pinellas Trail heading south and finishing up at Stilthouse.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1956.26163.33175.4841.890.000.000.002336.96
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