The Long Run

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  (old lines that were a little out of date but couldn't quite bring myself to removing them completely:) Also, have one wonderful brown dog named Sammy and just added a grey tiger cat (Catty) whose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

Click to donate
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Miles:This week: 0.00 Month: 0.00 Year: 1390.02
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
1145.10110.0265.1769.730.000.000.001390.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.830.000.000.000.000.000.002.83

2.83@10:36

Hotel treadmill in Boca area.

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

6.24@10:11

Looping around the 1/10 mile track on Carnival Cruise ship on way to the Bahamas.

Also got in some good stair climbing.

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

Cruise day.  No run but got in steps on the track and stairs.  Flight of stairs from Deck 0 to Deck 12, started to feel it about deck 6.

Was in Nassau today, mainly hung out at Junkanoo Beach, had some local beach food (Conch fritters especially), on the walk back to the ship bought a few souvenirs.  It was a pretty fun day with Jessica, Charlotte, me, Jacob, Sophia, Aubrey, and Andy, almost everyone.  Maybe get everyone next time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.210.000.000.000.000.000.0017.21

17.21@12:14    HR  128 bpm

Starkey Trails (off road) and then a little bit on the bike trail out to the Suncoast Pkwy trail.  Stopped by the new bathrooms and fountain on way back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.100.000.000.000.000.000.003.10

3.1@11:35

One easy loop inside Westlake Village

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

3.11@10:29

Run very similar to yesterday, one loop inside Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.320.000.000.000.000.000.002.32

2.32@10:23

Another easy WLV run

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

3.12@9:56

Easy day, WLV 1 loop

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.790.000.000.000.000.000.002.79

2.79 @9:57  HR 131 bpm

Taking it easy still.  Was a little bit sick earlier this week but pretty much back now just in time for tomorrow's race.  Was behind on blogging so I started to fill in the gaps but decided to jump ahead.

My in-laws gave me a gift card to Dick's Sporting Goods so I bought two new pairs of shoes including Hoka Speedgoat 5, my first trail shoes in a while, seem pretty good, my first try using Hokas.  Trail might be muddy tomorrow from this week's rain but won't get any wetter during the race, supposed to be good weather this year, cool, nothing below freezing and nothing too hot.  Start temp in low 60's then it just gets cooler from there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
68.110.000.000.000.000.000.0068.11

68.11@16:57  (avg moving pace 14:59)

DNF'd at the Longhaul 100 race after completing 4 loops (16.7 miles per loop approx.)

Course was very muddy, lots of mud throughout but worst part was about a 4 mile stretch of deep shoe grabbing mud.  Temperatures not terribly cold but cold enough combined with the wet mud to make it miserable (last year's race was colder).

Good times running with Daisy, completed first two loops in under 8 hours (7:50:22), so reasonably on track for 24-26 hour range.  Toward's the end of the second loop we picked up Laura, so that was fun to have a little group.

After the second loop I stopped at my car for a little bit.  Caught up to Daisy and Laura and continued on for the 3rd loop.  Sometime past the campground loop, Laura started going ahead because it was getting colder and she wanted to move fast enough to stay warm.  We continued on reasonably well, finishing the 3rd loop 12:36:34 into the race (or about 4:14 for loop 3, a little bit slower but still pretty reasonable).

After the third loop, sent Daisy ahead while I stopped at my car for a longer stop to change my socks and warm up a little bit.  I got going again and felt pretty good going at a steady jog instead of run/walk to catch up to Daisy.  Got to the camp area just as she was ready to start going again.  We did the out and back from the camp.  She was dragging a little, I was feeling ok but starting to get a little bit colder.

Got back to the camp area and saw Eric and Evan.  After the camp loop we head over to the muddy out and back.  I suddenly had trouble keeping up and started feeling more and more miserable.  Air was getting colder and I didn't have gloves, was not staying ahead of the cold.   When we got to the point where the trail turns right and goes through the extra mud I thought about going left and shortcut back to the start/finish area.

Slogged through the mud, the water, the cold, reached the aid station, was now by myself (Evan stayed back while I did the short extra muddy road to the aid station).  Sat down by the fire and had some potato soup (heard someone say, hey that's just watery instant mashed potatoes - but no matter it  was still good and warm).  Andy B, the aid station captain came over to check on me.  He said ok see you in four and a half hours?  It was optimistic and encouraging and was more belief in me than I had in myself at that moment.

Got up after about 10 minutes, slogged back on the mud road to where Evan was then we continued until out of the muddy section and back to that intersection where I wanted to short cut back.  The rest of the trail was nice and made it to start /finish just after 12:30 am.  Got some food and drinks and continued the half mile to my car.

I told Evan I was going to sit and try and warm up but was also thinking about quitting.  My friend Cynthia was heading out to meet me but I ended up telling her it was probably best if I quit.  If she had come out would have most likely given it another go.   I was also not thinking straight and did have some heavier pieces of clothing in my car.

Finally after about 45 minutes drove over to start/finish and told them I was quitting.

I had been sick at the beginning of the week and also had very poor sleep the night before so was worried about getting sick again.  In general I had forgotten the 90% rule - that a 100 mile race can be 90% mental.

As for Daisy, she did go on to finish the race in 30:45, slogging through the 4 muddy miles two more times alone (she had pacers but they sat out the mud bath but were with her on other sections). 

This report was written three weeks later which was enough time to try again so there does end up being a somewhat happy ending in the end.

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

3.12@11:02  HR 124 bpm

One loop inside Westlake Village, feeling not too bad after Saturday's 68 miles

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

4.12@11:13   HR 132 bpm

Out and back southbound Starkey Gap trail.

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

4.16@9:47   HR 128 bpm

One loop and a little more inside WLV, a little bit faster today than earlier in the week.

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

10.12@8:55   HR 134 bpm

Took garmin up on it's suggestion of one hour 30 minutes @ 9:05 pace.  Averaged a little faster and kept heart rate near easy range while ending up with sub-9:00, one of best heart rate/vs pace runs in a while.  Was very nice weather.

Northbound up Starkey Blvd bike trail into the park a little bit and then back

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.190.000.000.000.000.000.007.19

7.19@9:03

Southbound out and back on Starkey Gap trail, aiming for about 9:05 pace again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.680.000.000.000.000.000.003.68

3.68@10:43

Easy paced pre-dawn run inside Westlake Village.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.120.002.500.000.000.000.008.62

AM 5.52@7:54

Did 5x3min @6:45 goal pace per garmin suggestion, even though another long race is coming up legs felt good, glad I got some leg turnover practice.  Looping in Westlake Village

PM 3.1@9:43

Humpday Hustle run with Evan at Longleaf.

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

6.25@10:08  HR 133 bpm

Couple of loops inside Westlake Village, easyish pace.

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

4.25@10:04   HR 127

Pre-dawn run in Westlake Village, a loop and a little more to get over 4 for the morning.

Heart rate right where I wanted it for that easy feeling

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

11.85@11:51    HR 132 bpm

Out and back trail run in Starkey Park, keeping it easy and getting in some trail miles.

Felt pretty good and it reminded me I should be on these trails a lot more, very quiet and peaceful.

One week from today attempt at redeeming myself at the Rocky Raccoon 100.  This will be a harder course than Longhaul but I think I can do it.  But really the main goal is to go back out after 3 loops when it will be dark and later and just be mentally prepared that I'm going to be moving all night.  And if I make it to the start of loop 5 before the cutoff I should be able to bring it home.

Two cutoffs similar to Long Haul - 32 hour cut off to finish and get the belt buckle and 30 hours to finish and count as Western States 100 lottery qualifier.  Georgia Death Race at end of March is also a qualifier but there is less certainty there.  For that 74 mile race it is 25 hours to finish and 23 hours to qualify.  In 2016 I did it in 23:09 but that year course was 72 miles, and qualifying time was 21 hours.

So, if I can get sub 30 at Rocky Raccoon then pressure will be off at GDR.  Rocky will give me some hill practice too, some consider Rocky to be "flat", will be about 5500 feet of climbing, so I guess it is one of the flatter 100's out there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.550.000.000.000.000.000.000.55

0.55@12:51

I wanted to try out the packable puffy vest I just got.  It was pretty warm.  I want to be prepared this time in case of the cold but it's looking like perfect temperature next weekend.  High 60's at the start then it gets cooler during the day with night time going down to 50 but shouldn't be much colder than that at its coldest.

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

3.26@13:21   HR 122 bpm

Starkey Park trails out and back with practice using trekking poles.  Not sure if this was a guide idea to try these for the upcoming race but wanted to at least get beyond trekking pole theory, got a little bit better with them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.730.000.000.000.000.000.005.73

5.73@9:50  HR 134 bpm

Westlake Village looping, taking it easy.

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

2.67@9:54  HR 133 bpm

One shorter loop inside Westlake Village.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.330.000.000.000.000.000.002.33

2.33 miles of walking in WLV, 33:20, saving my energy for the race.

Flew to Houston in the evening and then drive north to the hotel which is about 30 minutes south of Huntsville State Park.  Had dinner at Cheddar's which was ok but felt rushed as they were about to close, had passed by a lot of good restaurants on the way there which I should have stopped at one.  Ended up forgetting my credit card but fortunately hotel was not very far away.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.490.000.000.000.000.000.001.49

Spent the morning gathering up some last minute supplies for the race then went to the park to pick up my race bib in the afternoon.  Ran into Luis and his girlfriend and they offered to let me use their area near the start/finish to keep stuff at and a place to change socks, etc.   Marina ended up getting an early start and texted me her ETA.  

Went for a short hike up the trail about 0.75 miles then turned back, looks reasonable.

I was going to attend the pre-race meeting but kind of zoned out while sitting in the rental car and listening to the radio so missed the meeting.  Met up with Marina, took some pictures then she found the shelter for the people who said she and I could hang out in.  Nicest group of runners, very generous to share with basically two strangers.  I later found a Youtube video about a guy named Joe running this race and trying to break 24 hours, realized he was being supported by the same run group, Golden Triangle Runners.

Stopped by grocery store on way back to hotel for some dinner.  Kept checking the weather, fortunately the rain was coming through earlier and earlier so we wouldn't get rained on that much.  Downside is that the trails will be soaked and muddy (not quite as bad as Long Haul, but still..) and there will be unavoidable full-soak water crossings.

Race: Rocky Raccoon 100 (100 Miles) 29:46:40, Place overall: 165, Place in age division: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
100.000.000.000.000.000.000.00100.00

Rocky Raccoon 100 

Huntsville, TX  Garmin stats: 70.38@17:30  (part 1), 29.05@18:53 (part 2) (I didn't connect the charger in time so it shut off and I had to start it up again).

I knew this would be a harder race than Long Haul but was determined to hang in.  Thanks to Marina for posting that she was doing this race, I checked the race website and saw they had some new openings, pretty lucky to get into a fairly popular race at the last minute.  She reached out to a running group called Golden Triangle Runners who said we could stash our gear at their tent near the start/finish area.  They had a pretty nice setup and were very helpful going above and beyond to two strangers.

Heavy rain rolled in earlier than originally planned meaning we had very little rain during the race but trails were soaked.  Also, race morning had a long line of cars coming into the park.  Fortunately for me, they delayed the start by 15 minutes.

My goals: I'm here to do an ultra, so get that first 50k out of the way, next, no matter what happens, start that third loop.  It will be dark (unless I'm having a great race!) or at least dark very soon, embrace the nighttime, then get to mile 68 where I quit and then keep going.  Try and make it to the start of loop 5 before the cutoff (7:15 am), and if possible, try and finish under 30 hours so I don't have to worry about Western States qualifying time at Georgia Death Race, but if not possible keep going and get under 32 hours to limit my DNF streak to 1.

I had some new gear for this race.  Ultraspire waist light, very worth it, I bought extra batteries.  Nice to only have one big battery to change.  On the second brightest setting it was bright enough to use by itself, brightest was more than enough.  Unfortunately I didn't carry a second spare when leaving the start/finish area so had to leave it on 3rd brightest to make sure I'd finish the loop, was still bright enough if the headlamp was also on.

Some Gear:

Trekking poles - this could have been a disaster since these are new to me but I ended up liking them and by the 5th loop I loved them.  Used them for loops 3 through 5.

Extra warm clothes - didn't use all of them like the puffy vest, the long pants.

  I did have a slightly heavier than usual rain poncho which I put on for part of the first loop when the drizzle get me feeling chilly.  I had enough socks to change each loop but only did one sock change. It didn't matter bc they kept getting wet.  Also had gaiters, but those didn't really keep out the mud but at leas kept out the twigs and pebbles.

Nathan Vapor Air 4L vest - pretty comfortable, used two soft sided bottles in front, did not use the bladder in back, kept that available to hold stuff.

Collapsible cup that I kept in a front pouch for cupless aid stations.

Course:

Race is 5 by 20 mile loops, so 6 hour average per loop to make the Western States cutoff, two more hours to get the buckle and break the DNF streak.

About 1100 feet elevation gain per loop, so pretty hilly compared to Florida, but "flat and fast" if used to mountains.

The Longhaul mud was big part of the DNF.  I would not get away from the mud here.

Loop 1  5:05:19 (11:20:19) - foot in the door!  This is where I learned the course.  The first two miles were maybe the hardest ones of the course with the downhill sections having a small stream run through the middle so pick which side.  Just outside the first aid station was the biggest water crossing, it was close to waist deep (maybe thigh deep) and fast moving and of course cold.  Then you had to cross it again after hitting the aid station.  After that was a long dirt road mostly ascending but not too harshly, pretty runnable.  But, there was mud and water, some you could go around and some you couldn't.  

Then I remember getting cold again as the drizzle continued.  I pulled my rain poncho out and put it back on which helped warm me up, wore it for a while until the rain had mostly stopped.

Loop 2  5:22:58 (4:43:17) - not bad, feeling ok

Loop 3 6:23:00 (11:06:14) - dipping into reserves (timewise), but still safe, started with poles.  After the first aid station, and then heading up the out and back dirt road, started to get dark.  Started off with headlamp only then once it got darker switched on the waistlight.  A few miles out from the last aid station of the loop I started following a man and a woman, the woman using trekking poles and then man chugging along behind her with no poles.  They were going just a little bit faster than me but not so fast I couldn't keep up.  Eventually I told them hope you don't mind me following, they said no problem.  We got to the aid station and then I lost them, would catch up eventually about 4 miles later with 2 miles left in the loop. 

Just after the aid station a woman who was being paced by a guy came up behind me, it took them a while but eventually they passed me.  She was on her 4th loop.  I said I wished I was on my 4th loop.

Made it to the end of the loop, the man took off when we were about 1/3 of a mile away.  The pair were running the 100K, so this was the end for them.  It reminded me a little of Oil Creek when I was following two women using poles until the end of the 2nd loop there (also at 62 miles), and in that case they finished their race (because they were dropping out).

I stopped by the Golden Triangle Runners tent and asked them how Marina was doing, they said she had dropped out after twisting her ankle.  I think it got a bit swollen and the medic said to either drop out or wait for a doctor to check it out.  She was killing it up until then.

Loop 4 6:48:00 (5:54:06) - kept it under 7! I think I can make the WS cutoff.  A lot of this loop was a blur, but I remember the crew asked me if I had enough batteries, and I was like yup, sure thing!  But, just a few minutes out, the battery on my waist light died.  I had one extra battery on me, and since I had turned it on part of the way into the last loop, that meant it didn't last a full loop and this one would be slower.  So, I clicked the brightness down one notch, it was still reasonably bright enough, just not the "deluxe" version I was hoping for. This new battery, at the lower brightness would last the full loop and the part of loop 5 that was still dark.  These batteries weren't huge so should've just carried them all.

As I approached the first aid station and was about to wade through the water crossing, a young woman who looked pretty tough called out to me and said "Dude! use the logs".  There were a few logs put together making a bridge which if you fell off of you'd get wet but probably not hurt.  So, I took the advice, the poles helped for balance and I didn't get wet.

I finish the loop and see it's stil before 6:00 (5:54 am), I'm over an hour ahead of the cutoff to start loop 5 and I'm within striking range to make sub 30 hour Western States cutoff.

Loop 5 6:07:00 (12:01:53) - felt motivated, felt faster, wasted too much time starting loop 5, just after leaving I felt cold so stopped to add another layer, the temperature would drop a little more even after the sun came up but would eventually warm up enough I'd have to take off the extra layer.

At the last aid station (Dam Nation), volunteer lady told me I had 4 hours to finish, I said I was trying for the 30 hour finish, it was 10:15 am, so had 2 hours left to cover approximately 6 miles, so very doable but no time for mistakes or dawdling or sock changes.  The first mile out of that aid station is one of the rootiest with lots of mud as well, but then it gets easier.  On the second mile out of there, my music messed up on me and while trying to fix it saw the clock ticking away, no time for this forget about the music! 

last 6 miles - 20:38, 17:53, 18:22, 17:12, 17:53, 17:06 -  not really tearing up the course, but got the job done, glad the first mile out of the aid station wasn't the start of a trend, couldn't afford to turn that into a trend.  The 20:38 actually included the stop at the aid station, officially I think the distance is 5.9 miles from aid station to finish, and also my garmin was measuring a little short due to trees and terrain so that gave me a little bit of an unknown cushion.

And just like that, couldn't believe it was over.  It felt like this race started January 13th and just now finished today, February 14th

Although this wasn't anywhere near my fastest 100 mile race it was the first 100 mile race I've done with no pacing support so felt pretty good about that.  Pressure is off now for GA Death Race, will try for the 23 hour cutoff but if I don't finish under that time and need the full 25 hours will still be able to enter the lottery.

Comments
From Tom K on Tue, Mar 26, 2024 at 17:40:41 from 50.201.134.62

Great Report! Amazing work in the race!

From Mark on Tue, Apr 16, 2024 at 18:24:33 from 24.227.64.26

Thanks Tom!

Sorry, just seeing this, the email notifications don't work as well as they used to (largely due to Google insisting they are spam).

Race: Long Play 33 1/3 (33.333 Miles) 06:38:14, Place overall: 18, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
33.200.000.000.000.000.000.0033.20

33.2@12:00  HR 158 bpm

Long Play 33 1/3 Trail Race, 18th place overall

Big improvement over last year where it took me over 9 hours and running 40 miles due to missing a turn and having to backtrack.  This year I ran the course with no mishaps.  I was hoping to break 6 hours, so went out at a pace in the 10:00-10:30 range  (would need about a 10:45 average).  

Weather was decent but our cold snap had just broken so it ended up getting warm later into the race.  First 8 miles were pretty easy and right on track, was doing 7/1 run/walk.  As expected and planned for I slowed down a little during the low water trail section where we ran through cypress grove with lots of roots, got through that ok but didn't get my pace back right away, still a little slow until after the next aid station.  I'd been playing leap frog with a woman for a few miles, then she split off to use a porta potty.   After the aid station, got back into my old pace (miles 9, 10, and 11 were 11:26, 11:26, 11:29), mile 12 was 10:17.

Mile 16 had the little ravine (sometimes decorated with gnomes) which slowed me down to 11:36, but this was somewhat expected.  Mile 17 a little faster at 11:14 as I ran through the charred remains of the controlled burn, still a few small fires burning/smoldering.

Mile 18 was up and over Tucker Hill with aid station at the top, slowing me down to 13:47.  The leap from woman from earlier had caught up to me and passed me but I was able to leave the aid station before me.

Sometimes, in past races, after this point (getting over the hump of Tucker Hill) in the race I feel good and end up getting some speed back.  Just a few days ago I had some sort of viral infection, mild body aches, a little bit of congestion and then even as late as Friday evening I had to come home from work a little early and take a nap before dinner.  Fortunately, S's friend was over and she brought over Carraba's for dinner -chicken parm and sausage lentil soup for me. So, by the next morning I finally felt back to normal and ready to go.

But, maybe I wasn't fully recovered.  Miles 19 and 20 I was barely faster than a 13 minute pace.  The lady from before breezed past me.  I got a little worried, it suddenly became really hard.  I cut back to 3/1 run/walk which I could hold, I could survive 3 minutes of running after a walk break.  Most miles in the 13 minute pace range, two more people would pass me.  Panic subsided, and could finish the race.  Still a little bit slow and a bit off from my sub-6:00 goal.

Once I got back home spent some time helping Andy move to his new apartment in St. Pete area, kind of bittersweet but also proud of him for taking the next step.

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

7.06@10:38  HR 125 bpm

Ran from my house, then over to Starkey Gap trail to Keystone then back home

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.320.000.000.000.000.000.008.32

AM 5.27@9:56     HR 129 bpm

5 easy miles in Westlake Village

PM 3.05@10:13

Humpday Hustle run with Evan and Daisy starting from Longleaf church.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.253.680.000.000.000.000.005.93

5.93@8:06

28 minutes@7:40 pace, garmin suggested workout, not a super great run but did what I was asked.  Looping in Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.390.000.000.000.000.000.004.39

4.39@10:37    HR 131 bpm

Easy paced run in Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.360.000.000.000.000.000.0010.36

10.36@8:51  HR 154 bpm

Longish medium run up and down Starkey Blvd and a little into the park

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.390.000.000.000.000.000.004.39

4.39@9:26    HR 138 bpm

Starkey Gap trail out and back easy run

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

5.68@8:54  HR   134 bpm

Garmin suggested workout, easy run with a set of 10 second sprints - supposed to do at something like 4:45 pace. My sprinting needs work, was not coming close (maybe getting to mid 5 minute pace).  

Adding in these sprints seems to improve pace/heart rate measure with sub-9:00 average in low 130's for heart rate average

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

5.02@9:50   HR   138 bpm

Westlake Village easy run loops

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

4.21@10:36   HR 136 bpm

Out and back  run on Starkey Gap Trail starting at Trinity Blvd.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.050.000.000.000.000.000.0010.05

10.05@9:54   HR 137 bpm

10ish miles of looping and some up and down the street in Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.340.000.000.000.000.000.0018.34

18.34@9:47  HR 141 bpm

Started from Longleaf, looped around Cannon Lake and out and back into Starkey Park on the bike trail

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

5.13@45:00

Easy run day, goal 8:19-9:19 average, out and back run on Starkey Gap Trail from Trinity Blvd.

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

5.79@8:48  HR 

Speed repeats day, warm up 15 minutes easy, then 6 x 1min @6:09-6:39 pace, then 6x30 seconds @5:19-5:39, all repeats had one minute rest (easy jog) between.

Finished up with 5 minutes easy pace.

Was in range or pretty close on all of them.

Run in Westlake Village with most of the repeats on Sandy Hook.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.150.000.000.000.000.000.005.15

5.15@8:45   HR 147 bpm

Easy run day, 45 minutes (actually 45:07 to make sure it wouldn't show up as 44:59) inside Westlake Village.  Started with 5 minutes @9:58, then 35 minutes at around 8:30ish pace, then 5 minute easy at 9:07

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.350.001.460.000.000.000.004.81

4.81@8:21   HR 146 bpm

Once again I'm way behind on blogging, so I'll start with where I'm at and try and backfill later.  I signed up with Garmin for their half marathon training plan with Coach Greg, today I'm on week 2.  This weekend I've got the 74ish mile Georgia Death Race which is not on the plan but wanted to get started with the plan right away.  

Today's workout was called a progression run but was a little different from what I've done before and called progression runs where you have a steady increas mile after mile.  This run was 5 minute warmup, 20 minutes "easy" pace 8:19-9:19, then 10 minutes hard at 6:19-6:39, then 5 minute cool down.  Knew the hard would be hard.  Kind of humid this morning but not really hot but felt a little sluggish.

At the start of the fast section thought I've be ok as I saw a 6:30 pace, but that quickly faded to barely staying under 7:00, managed a 6:54 for the mile, and then for the remainder of the 10 minutes, pace was 6:35 - so at least that portion was within range.

Route was in Westlake Village with start at the top of Woodcutter - hoping that would give me a boost.

Saturday's run is supposed to be 100 minutes at 8:19-9:19, but instead will be 76 miles and lots of elevation, lots of trail, some dirt/gravel road.

Rocky Raccoon was not nearly as hilly as Georgia will be but hopefully some of the successes there will help me like better lighting, trekking poles along with maybe better weather.  It's still going to be hard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.550.000.000.000.000.000.0012.55

12.55@20:53

Georgia Death Race DNF - exceeded cutoff time

My second DNF this year but first ever getting pulled from course "Sorry Dude, can't let you go on"

Boarded start line bus at 2:30, left at 2:45, got to Reece Farm just after 4:00, was starting to feel a little sick on the twisty road but ride was over by the time it had just started getting bad.  Had a fire in the open air pavillion, was kind of cold.  Would warm up a little while going half way up the big climb before temp dropped again.

This is a tough race and when I did it in 2016 I was surprised how hard it was.  This time I knew what I was getting into.  The day before the race, RD Sean advised runners to take it easy starting out.   I guess I took it a little too easy.  Plan was to get up and over that first big climb and slowly make up the time.

Out of the gate, people took off pretty fast (for an Ultra), but it does start out on a paved road going downhill slightly.  I was quickly way behind the big pack with just a few runners behind me.  First two miles 11:42, 13:30.   Then in the third mile started the big climb, and had 17:26 for that mile.  It was dark (5:00 am) but I had good lighting.  Miles 4, 5, 6,and 7 were between 23:00 and 27:10.

At 7.5 miles was the first aid station, my pace had already picked up a little bit and including the quick stop at the aid station that mile was 21:38.

I knew I couldn't afford many more over 21:00 minute miles.  I knew the minimum pace was somewhere under 21:00 minutes but did not know the exact number (I should have, that was a huge mistake).

Next aid station was only 5 miles.  I couldn't remeber the exact cutoff time.

Miles 9-12 : 20:53, 23:51, 23:08, 19:25

Those two miles at 23 were probably the nail in the coffin. It was more the downhills on the technical sections that were slowing me down than the uphills, although I wasn't exactly crushing the uphills.  In that final mile and a half I caught a glimpse of a guy ahead of me but then lost him.  

That guy made it to the aid station in time.  My official time there was 4:21:25. My last half mile pace was about 19:30.  There were actually two guys there that had made the cut but were calling it quits.

There was someone way a few minutes behind me and someone way behind me that the Sweeper was running with, so that's why I never saw the sweeper.

I felt really dumb.  There were a few times at the top of the mountain that I started to get out my phone for a picture, stunning sunrise view, shouldn't miss those, right?

Looking at the results, not a single runner that took more than 4 hours to get to 12.5 miles completed the race.  There was someone I think in the 3:50ish range that finished.  I think the DFL came through in mid 3:30's

Since they were breaking down the aid station and people were leaving I didn't have to wait forever for a ride (big warning for this race is DNF means you might have to wait hours for a ride home).  So, luckily I did not have to wait.  Got a ride back with a volunteer driving an old VW Golf wagon with over 300k miles, but to me it felt like a limo and he even drove me to the top of the hill where the hotel was instead of the bottom near the finish line and where we got the buses.

Checked out of hotel a day early and stayed with my friend Joe at his house on the lake near Milledgeville.

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

5.2@8:40   HR 146

Back at it.  After the failed trip to GA, able to get back to half marathon training.  Most runs are run for time, today was 45 minutes - 5 min warmup, 35 minutes @8:19-9:19,5 minutes easy.  Ran on Starkey Gap Trail from Trinity Blvd.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.310.002.760.000.000.000.006.07

6.07@8:14   HR 152 bpm

Workout, 20 mintes @half marathon pace (7:09-7:29) plus warm up and cool down.  Met the goals, ran in Westlake Village.  Pace for 20 minute run was 7:13

 

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

5.11@8:50   HR 146

45 minute easy paced run (8:19-9:19 range), ran in Westlake Village

This plan seems to be exclusively time based so I know exactly how long each workout will take, no stops either

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.610.000.000.000.000.000.003.61

3.61@8:55   HR 138 bpm

Stride repeat workout - 10 minute easy warmup, then 10 x 20sec/45sec rest.  No target pace for strides, just steps per minute (150-200), 10 minute cool down after the strides.

Weather very nice and despite the strides, HR under 140 not bad, although mileage wise not a long run.

After the run did 2 sets of 8 squat/press/curl with 25lb dumbbells, 2 sets of pull-ups, 1 set 26 push-ups - try to build back up with non-running exercise

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.030.000.000.000.000.000.002.03

No running today but did do a brisk 2 mile walk in Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.240.000.000.000.000.000.0012.24

12.24@8:35    HR 150 bpm

Long ray day by time, 105 minutes, 5 minute easy warmup, 75 minute "easy" (8:19-9:19), then 20 minute optional easy which I did (same pace as first 75 minutes), followed by 5 minute warm down.

Instead of usual route, I parked at the Tarpon Turtle and ran on the east-west section of Pinellas trail, first going east until East Lake Rd, then turning around to go west until the trail turned south in downtown Tarpon Springs.  Went far enough south so my return trip would burn up the remainder of time.  It can be distracting to run through this section as there are a lot of stop signs and some busy-ish crossings.

There were a lot of bicycle police that were scolding cyclists that did not stop at stop signs so I made some sort of attempt to look like I was stopping.

Heart rate was higher than I wouldv'e liked but I did feel really good and running a steady pace did feel "easy" once fully warmed up.

Also, very nice morning today.

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

5.16@8:49   HR 145 bpm

Ran on Starkey Gap trail.  Easy pace 45 minute run (getting bumped to 50 minutes next week).

Still following Garmin Coach training half marathon plan with coach Greg

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.080.000.002.500.000.000.0011.58

AM 7.56@8:20   HR 158 bpm

Morning workout with 3 x 5min @6:19-6:39 pace, followed by 6 x 30sec strides.  Managed to hit the paces on the speed part this time with 6:33, 6:34, 6:36

I was trying out new pair of Brooks Hyperion Elite carbon shoes, first time trying them.  The starting out easy pace felt easier, the 5 minute repeats did not feel easier and I still struggled to hit my paces, but I did at least hit them.  On the 30 second strides I felt light and fast.

I'm going to try and not wear these shoes except for races but wanted to try them out a little so I don't go in blind the first time I race in them.

PM 4.02@10:12  HR  130 bpm

Since I can't run my usual Wednesday evening run I went to the Escape Brewery run club Tuesday night run, ran with Joe and also saw Evan and a few other people I know and stayed for one beer afterward before stopping by my house to do some odds and ends and hang out with the cats. Need to move them to Palm Harbor but with Boston coming up this weekend I'll wait until after.

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

5.03@8:59  HR  143 bpm

Easy run in Westlake Village, 45 minute run including 5 easy warm up and 5 easy cool down with easy pace in the middle of 8:19-9:19 range.

Run feels easy but heart rate is saying otherwise. 

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

5.14@8:49  HR 149 bpm

45 minute run, out and back on the Starkey Gap trail, heart rate in wrong direction but otherwise feeling really good.  Only one workout run during the week and no long run this weekend, but a second workout on Saturday instead of a long run.  I guess it's kind of a cut back week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.720.000.000.000.000.000.003.72

Walked 3.72 in 59:02, took Alderman to Omaha to Nebraska and then back in the south entrance to Westlake Village.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.620.000.001.500.000.000.005.12

5.12@8:16   HR 140 bpm

Today's workout, progression run, from 5 minute warmup, 20 minutes@8:19-9:19, then 10 minutes at 6:19-6:39, then 10 minutes cool down.

Ran from my house to the Starkey Gap trail and started the hard part just after turning around.  I was wearing the Hyperion Tempo (non-carbon).  I was closer to hitting the pace, got on the pace right away, even a little bit ahead, but slowly started slipping away until I got close to finishing up one mile (6:43 mile), then completed the remainder of the 10 minutes at a 6:37 pace, so 10 minute pace was right around a 6:40.

Return home felt nice and easy.

If it wasn't for the schedule I would've done a long run or maybe medium long run, but instead I did this difficult run and I'm going to have to do it again on Tuesday.

Monday, when I'm in Boston area I've got a 50 minute easy run which I'll have to do early enough so I can get to the course in time to see Tom.

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

Traveled to Boston.  My brother Jim picked me up at the airport and we were in downtown Boston before noon.  Went to the expo for a bit but did not stay long as we were trying to catch a game.  Had time for a Sam Adams beer sample and a pull-up contest.  Jim beat me with about 21 pull-ups to my 16, although mine were palms facing away and I'd like to think I had better form, lol.  Fortunately, I started doing pull-ups again otherwise it would've been much worse.  Pretty happy I can crank out 16 but I think I can boost that to over 20.

Saw the game with Jim and Andy, really nice day out.  Toward the end of the game we left a little early and stopped at the bar that's built into the bottom of the stadium with door outside but a big glass window looking out to the field.

Still had time to swing back by the expo and make a couple of signs.  Mine had "Go Tom!" and a couple other things, Jim had his decorated with a Buffalo Bills logo that he talke a young woman at the expo into drawing.

Then, over to the hotel in Framingham and dinner at Legal Seafoods next to the hotel.

Didn't stay up too late as I wanted to get up early enough for 50 minute run, get ready, back to the hotel, and then walk about 2 miles to the course.  From there we'd take an Uber to near the finish area.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.580.000.000.000.000.000.005.58

5.58@8:59  HR   145 bpm

Ran from hotel to downtown Framingham, then a little bit parallel to train tracks before turning back.  A lot of the run was on sidewalk which can be distracting but I was able to keep a steady pace except for a couple of traffic lights.  Couple of small hills but overall a pretty easy feeling run.  

I had the sleep pattern as if I was doing the race today - wake up once every hour, look at the time then go back to sleep.

Walked to the course in plenty of time and got coffee from the shop that was doing grand opening two years ago with the dancing Scooby outside.  Then waited.

I think first racers were the fastest hand crank racers, then sometime after that were elite men, and then elite women.  My friend Claudia was racing in Duo catagory with a woman named Amy riding in the cart she was pushing.  Claudia had been injured and unable to run for a while but did what she could to train.  She came by looking strong at about an 8:10 pace.  I shouted and waved and jumped up and down to cheer as she went by.

Next came the fastest of wave 1 corral 1 and in that group we saw Tom cruising by looking strong I think about a 5:40 pace.

Once there was a break, crossed back over the street then waited for an Uber which we took to near Fenway park and the big Citgo sign.  Whole time I was refreshing the tracking app, seeing Tom hold a steady pace until a slight slow down going into the Newton hills.  Weather had warmed up and most of the cloud cover was gone.  It was one of those days if you were in shade and had a breeze it felt chilly, but no breeze and full sun it switched straight to hot.

Jim's wife's niece (who goes to Boston College) got a picture of Tom around heartbreak hill.  Once again we saw the elite men and women then the lead pack of non-elites.  Saw Tom again as he went by, he was holding on with now just a mile to go and then soon got notification of his finish time at 2:35, another great race for him despite worse weather than last few marathons.

Always fun to go to Boston marathon to race or spectate. Hopefully make it back soon as a runner.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.570.000.001.500.000.000.005.07

5.07@8:07   HR  144 bpm

Today's run was basically a repeat of Saturday's run, 5 minute warmup, 20 minutes @8:19-9:19, then 10 minutes @6:19-6:39.   One more try of the carbon shoes.  This time I hit the pace for the 10 minute portion with 6:33 for one mile, then the remainder to 10 minutes at 6:31 pace.

Saturday's run was in the Hyperion Tempo but on flat ground with today's run in Hyperion Elite in Westlake Village with some rolling in the course.  Fortunately, despite the day in Boston and the flight back I was not tired but ready to go.

Back to non-carbon next workout, see if it was the shoes or if I'm making progress or maybe a little bit of both.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.390.000.000.000.000.000.009.39

AM 5.68@8:51    HR 141 bpm

50 minute easy run in Westlake Village.  I played around with a few short walk breaks, seemed to help, it was 30 seconds on each 5 minute mark.  Still kept pace about the same.

 

PM 3.71@9:44  HR  132 bpm

Humpday Hustle run with Evan, did the loop starting near the church, heart rate just about where I wanted it to be

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.870.000.001.000.000.000.005.87

5.87@8:44

Sprints workout with 6 x 1 minute@6:09-6:29, then 6 x 30 seconds @5:09-5:29

No problem with the 1 minute intervals, but kept on coming in a little too slow on pace for the 30 second sprints, need more footwork, more energy

Run was in Westlake Village

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

Walked 3.71 miles, in and around outside of Westlake village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.140.000.000.000.000.000.0012.14

12.14@8:47  HR  150 bpm

Long/easy run which ended up running up the heart rate higher than expected.  Earlier in the week I had good luck with some short walking breaks, but they didn't help this time, was taking a 30 second break on each 5 minute mark.  I felt pretty good overall, just not that light feeling, shins were a litte tight at the start of the run.

Ran up and down Starkey Blvd and into the park, just past the planets.

After the run drove Stella back to Andy's apartment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.650.000.000.000.000.000.005.65

5.65@8:53  HR 137 bpm

Easy run for 50 minutes, out and back on Starkey Gap trail.  Had come down with slight cold over the weekend so thought it would affect the run but felt pretty good and heart rate averaged below 140  with pace faster than 9:00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.340.004.190.000.000.000.007.53

7.53@8:00

Mild cold last night still so didn't sleep great but ok enough to not cancel the workout run.  15 minute warm-up, 20 minutes @7:09-7:29, (optional in case you need to bail) 10 more minutes @7:09-7:29, then 15 minutes easy.  Did the job.  Not super easy but stayed within the lines, was slightly higher than recommended during last 10 minutes, hovering around 7:00 pace.  But, toward the end of that first 20 minutes hard was looking forward to being done but then felt great on the 10 minute count down.

Run was in Westlake Village.  Easy tomorrow, stride repeats thursday, then on Saturday, instead of long run it's progression run again (but 85 minutes worth so almost a long run).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.460.000.000.000.000.000.009.46

AM 5.73@8:47  HR 131 bpm

Today felt like a mini-breakthrough run even though "they" say you should not judge progress by easy runs, but today's easy 50 minute run felt good and heart rate ended up coming in low 130's.   I had a similar run recently where heart rate was 137 and I thought that was good, but today's was a little better.

Run was from my house over to Starkey Gap trail going south and then coming back the same way. I had one stop at the traffic light on the way out but managed to catch the light just right on the way back, so no second stop.

PM 3.73@9:40  HR  134 bpm

Ran with Daisy and Evan for Humpday Hustle run, did the 3 2/3 mile loop from the church.  Saw Joe briefly at the start of the run as he had bought fundraiser sourdough bread from Daisy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.530.000.000.600.000.000.004.13

4.13@8:41   HR   148 bpm

Stride repeats, 12 x 20 seconds focusing on leg turnover 196-206 steps per minute, so no goal pace.  Before the run as I was reviewing the steps I accidentally hit "skip" and the workout was gone but I got it back by re-syncing with phone.

Pretty good run, kind of fun, a useful workout without the dread

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.150.000.000.000.000.000.003.15

Walked 3.15 miles in 49:40 inside Westlake Village.  Rest day according to plan but still getting in my 12000 steps for the day, brisk morning walk for half of those steps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.060.001.340.750.000.000.0010.15

10.15@8:24    HR 149 bpm

Progression run workout with 5 minute warmup, 60 minutes of 8:19-9:19, then 10 minutes 7:09-7:29, then 5 minutes at 6:19-6:39

Ran on Starkey Blvd mainly with a little bit on Rangeland.  1st hour was good with gradual increase in pace - a couple of seconds faster here and there.  When I got to the turnaround point on Starkey with about 10 minutes left in the 60 minute portion, was going into the wind.  It wasn't horrible though.  I took a gel and washed it down although putting the soft flask back in the belt slowed my down a little, was not stopping the watch.

Got into the 10 minute portion, felt good at first but then was almost fighting to just make the slow end of the pace range.  And then the fast 5 minute portion, legs felt kind of stuck, just barely moved the pace needle from the 7:20 range.  Quick decision, fight through and take a slower pace or pause, collect myself and make the pace.  Decided to stop.  Got going, a little bit better but just barely making it.  6:39 pace for the 5 minute portion.   Partial fail, had higher hopes for this run since it felt like I was making progress.  Running into the window felt like a flashback to Treasure Coast marathon.

There will be more workouts next week and one of them might be better.

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

5.6@8:57   HR 139 bpm

50 minutes total, out and back run on Starkey Gap trail going south from Trinity.  Felt pretty steady.

After the run did a couple rounds of squat-press-curls, push-ups, and pull-ups

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.260.000.004.000.000.000.009.26

9.26@8:33  HR  150 bpm

Workout 8x800m @6:19-6:39 range, ran in Westlake Village

Successfully hit the paces, only breaks was prescribed 400m jog between repeats.

6:24, 6:20, 6:24, 6:26, 6:34, 6:22, 6:20, 6:20

Next week I've got 4 x 4 minutes at the same pace range, if I can do about the same paces then that would come to 4 minutes per km or 20 minute 5k pace.

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

5.69@8:48    HR 150 bpm

50 minute "easy" run in Westlake Village, although it felt somewhat easy heart rate said otherwise, these runs had usually been in low 140's with sometimes into high 130's

But I've noticed that once the 5 minute warmup is over I seem to easily shift into 8:45ish pace without thinking.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.420.000.000.600.000.000.004.02

4.02@8:50   HR 144 bpm

Easy run with 12 x 20 second strides in the middle of the run with goal not a pace but steps per minute 202-212.   Made that goal but definitely noticed that earlier repeats were at a slower pace by a little bit so I guess it takes doing a few to get the stride to open up a little bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.970.000.000.000.000.000.002.97

Rest day from running , 2.97 miles walking in 49:39 to get a jump start to reaching 12,000 steps for the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.920.000.000.000.000.000.0013.92

13.92@8:38    HR 151 bpm

120 minutes total of running with 5 minute warmup, 110 minutes 8:19-9:19 range, then 5 minutes easy.  

Did not have time to run in Trinity (where the road/trail has less obstacles) so ran in Palm Harbor with a big loop from Alderman to Belcher to Klosterman to the Pinellas trail to Crystal Beach Ave, turn back and then cut through via Eniswood back to Westlake Village with a loop to finish up.  After leaving the Pinellas Trail and running on the narrow uneven sidewalk with some uphill it takes some effort to run a smooth pace but was pretty locked in by that point.  Probably should have kept pace closer to 9:00 or even a few seconds slower vs dipping into the 8:30's to keep it easier, however did stick within the recommended range.

After the run went to Charlotte Dani's first gymnastics "meet" which was cute but more like controlled chaos with the competitors starting to fall apart toward the end but they all seemed to have a lot of fun.

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

5.05@8:59, HR  140 bpm

Planned on doing usual out and back run down the Starkey Gap trail, but while heading south several people coming the other way advised me that there was a 14 foot alligator hanging out on the trail.  Got to the gator spot (treed area near a bench).  I'm not sure if it was 14 feet but was very large and didn't get close enough to measure.  Seemed to be stuck trying to go under a fence but not completely stuck where it couldn't turn around.  Decided to turn back and adjust my route.

Was warmer today and run felt harder but average heart rate was ok at least.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.850.000.002.680.000.000.007.53

7.53@8:42  HR  152 bpm

Workout 4 x 4 minutes @6:09-6:29, then 5x30 second sprints @5:09-5:29

4 minutes at the recommended pace would be about 20 minute 5k pace, was able to hit all the paces on the 4 minute intervals except for 2 seconds slow on the first one, but rest were faster.

4 minute paces: 6:31, 6:13, 6:16, 6:22

For the 30 second sprints was pretty close also, I think slowest was 5:40 pace.  I thought there were 6 sprints so after the 5th rest period I was ready to take off but watch reminded me to take it easy.

It was a relief to not fail this one.  For however long my Strava account goes back it recorded new PB for 1k and second best time for 800m

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

5.05@8:57  HR 145 bpm

Easy run from the half marathon schedule, 45 minutes total, out and back on Starkey Gap trail.  Was feeling tired from yesterday and a poor night's sleep.

Last couple weeks, easy runs were 50 minutes, down to 45 minutes this week as a cutback before going to 60 minutes next week.

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

5.13@8:47   HR  142 bpm

Felt a little more rested today.  Another easy run, this time in Westlake Village, looping around the neighborhood and then up and down the street.

Rest day tomorrow, probably will walk and some weights, then Hippie Dash 5k on Saturday.

Race: Hippie Dash 5k (3.107 Miles) 00:21:01, Place overall: 15, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.480.002.001.100.000.000.007.58

Hippie Dash 5k

  15th overall, 12th male, 1st place "Vintage Hippie"

Chip time 21:01.1

Had very high hopes for this race earlier in the week, then hopes were dashed but then it turned out ok - better than last year but not the breakthrough.  Last year ran 21:21 with each mile split under 7:00 pace.  This year my time was faster but my splits didn't look as great but watch measured short at 3.04 but I believe the course was accurate.

Thursday morning felt a small bump on my abs, couldn't tell what it was.  By Friday morning it was a small rash that had spread.  Went to doctor's office later in the day to find out it was shingles, wasn't as bad as some horror stories.  Thought about skipping the 5k but felt ok enough and it was all covered under my shirt, applied some extra vaseline so shirt won't irritate rash.

Weather this year a few degrees warmer, into high 70's vs last year low 70's.  Last year the course ran north a mile then turned around at a small loop, came back south and ran past the start area by about half a mile before turning back. 

Running up the first mile had my pace in high 6:40's range, finishing the mile at 6:47, wanted to be more in 6:30's or sub 6:30 if I felt great.  Wasn't aware of the course change from last year until we got close to the mile point where the turnaround was.  Ok, no big deal, will be less turns, just one turn at the turnaround and left hand turn at the finish chute.

Got to the turn around and was on the wrong side of 7:00 pace.  Held steady and passed a couple people here and there taking me from 7:05 pace back to 7:01 to finish the second mile.  Third mile a little bit better at 6:57.   Was wearing the Brooks Hyperion Elite for the first time in a race.  The third mile I noticed the shoes giving me a little extra bounce.  I could see the clock as the time approached the 21:00 minute mark, I missed it by a few seconds with clock time at 21:03.  I knew I might get something from chip time but not enough to go under 21:00.  Missed again like PHSC 5K in the fall.  This time, since my watch was short I thought I was way off but turned out to be closer.  Always push hard even if you don't think you're close to hitting your goal, might be wrong.   When I was approaching the two mile point I thought about a "do or die" push to get under 7:00, worried it was too soon so I didn't do it.  Also worried that pushing too hard would be too much stress on system.

Still, a good race with all things considered.  Had a nice cool down of three miles then hung out for a bit for the food, drink, and band - teenage band called "School of Rock" doing 60's and 70's music.  There was also a VW vintage auto show to wander around.

Later in the day, off to Madeira Beach for mother's day weekend with Jess and the girls. Had sunset dinner at Crabby's (St. John's pass).  Had to drive my car instead of the mini van - engine misfiring, worried it was going to be super expensive - turned out to be spark plugs, not super cheap but not devastating.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.830.000.000.000.000.000.006.83

6.83@8:49  HR 144 bpm

Easy run day has stepped up to 60 minutes.  Out and back from my house and then south on Starkey Gap Trail to Keystone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.150.006.100.000.000.000.009.25

9.25@8:08   HR 158 bpm

Goal pace run (half marathon goal) 45 minutes long, with last 15 minutes "optional".

Pace range was supposed to be 7:09-7:29

I was hoping this run would be a confidence booster.  Warm morning, supposedly 82 degrees although I didn't think it felt that hot at first.   First two miles were good (7:19 and 7:17), then eased back a little, was kind of struggling toward the end of the first 30 minutes.  Deciding whether to call it at 30 minutes, just jog it out, or break it up a bit.  Not sure what to do, I went with the last option, split it up a little bit.  Finished the run but not quite the straight through run it was supposed to be.

I felt pretty beat up afterward and laid down a bit after showering.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.750.000.000.000.000.000.006.75

6.75@8:55  HR  155 bpm

Supposed to be easy run for 60 minutes.  Turned into a harder run but at least kept it moving, no stops or breaks and staying under all-out even through the end.

Ran from Westlake, cut through Eniswood, then Pinellas Trail to Klosterman for a little bit more before turning back.

Going to try and cut back the pace a little on these easy runs to maybe like 9:15-9:20 average - still moving but just a little easier.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.310.000.001.510.000.000.005.82

5.82@8:37    HR 146 bpm

Progression run workout with 5 minute warmup, 30 minutes @8:19-9:19, then 10 minutes @6:19-6:39

Did a pretty good job of keeping the warmup and easy part slow, toward the end of the easy part, kept the watch running and stopped by the clubhouse fountain to wash down a gel and then headed up the hill at Woodcutter and Lakeview and got started  a little before the top.

Able to get on pace and hold it but then it looked a little shaky toward the end of the one mile point and was in dange of not staying under 6:40, but then gave it a little push and finished mile at 6:36 then cruised through the remainder of the 10 minutes at 6:32 pace.

It was a little warm with temperature at 78 degrees but really wanted to hit the pace and glad I did, although would be nice if I was more in the middle or at the fast end of the range, but it's not a race just a workout so get the checkmark in the box for today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.460.000.000.000.000.000.0013.46

13.46@8:56

Long run, which for this training cycle means 2 hours.  5 minute warmup, 1 hour 50 "easy" then 5 minute cool down.  Had to be done earlier than usual for a Saturday to make it to Sophia's high school graduation.  Out the door and running at 6:46, no stopping, big loop around Innisbrook (Belcher to Klosterman to Pinellas Trail and cut through Eniswood), then back in neighborhood with loop to finish the time.

First mile had some shoelace issues then also was feeling slugissh partly due to the mugginess.  First non warm-up mile was 10:01, then got into a groove to 9:08 then rest of miles under 9:00.  Looped through Conservation park for the water fountain.  This place usually turns into too long of a rest stop but not today, watch running and just grab enough water to wash down gel and splashed a little on my arms to cool down.

Back out of the park and exit from Pinellas Trail for that sidewalk section with uneven slabs until finally getting to Eniswood neighborhood and finally back to Alderman.   One more waterstop in Westlake with clock still running so barely a stop, just grabbing some more water.  

Just enough time to get ready, drove to Tropicana field with drive good until traffic jam but still enough time to get seated before ceremony.

Finally moved Catty from old house to Palm Harbor, she was not happy at all about it but is setttling in.

Graduation dinner at Carrabas for Holly and Sophia.  Tomorrow is Aubrey's confirmation and also helping out my parents finish up their move to new house.  Busier than usual weekend.

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

6.56@9:11   HR 144 bpm

Easy run day, 60 minutes, southbound out and back on Starkey Gap trail from my house.  Yesterday was another busy day after a pretty busy day on Saturday.  Falling behind on my recovery (according to Garmin), so took it a little bit easier today, 5 minute warmup was at 11:13 pace, then eased my way into the easy (but faster than warmup pace), coming in just under 9:00 pace average for 50 minutes, then final 5 minute cooldown at 10:06 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.330.002.160.000.000.000.005.49

5.49@8:16  HR  148 bpm

Workout of the day, 15 minute tempo run with pace between 6:39 and 6:59.  Not too far and not as hard of a pace compared to the fast part of the progression run, but still pace was basically what I've been running for a lot of my 5k's  (unless I could hit the fast end of the range).

Weather between warm and cool (right at 75 degrees), after the 15 minute warmup, stepped on the gas and for the first few minutes was in the 6:30's, but gradually settled into 6:50's.   Turned around a little past a mile into the tempo, saw my pace was slipping and had to try hard to hang on but kept it under 7:00 for the first 10 minutes after which the watch resets the lap pace for the next 5 minutes.  For a short time was at 7:01 but then got it together while going over the little bridge until finally down to 6:53 average for last 5 minutes.

So, just barely made it.  Wondered if I should have gone ahed and finished off the mile instead of stopping at the prescribed 5 minutes, but decided just stick to the plan.

This weekend I have a repeat workout of one that didn't go so well - one hour easy running (well, this time will be 1:10), followed by 10 minutes at half marathon goal pace then 5 minutes at 6:19-6:39.  Plan is to go easier in the easy section, staying at the slower end so I can shift into the fast section feeling more in control.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.660.000.000.000.000.000.006.66

6.66@9:02  HR  141 bpm

One hour easy run inside Westlake Village, held back during the first 30 minutes and went a little more by feel for the next 20 minutes resulting in a slightly faster pace and lower heart rate than Monday's run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.740.000.000.000.000.000.003.74

3.74@8:57  HR 140 bpm

Fun and easy run, stride repeats workout (10 x 20 seconds with 45 second rest), goal is measured in steps per minute instead of pace (206-216).  Westlake Village loops

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.780.001.380.750.000.000.0010.91

10.91@8:43   HR 145 bpm

Progression run with 5 minute warmup, 70 minutes "easy" range 8:19-9:19, then 10 minutes at 7:09-7:29, then 5 minutes 6:19-6:39, then 5 minute CD.

Similar run to one a few weeks ago where I didn't run the hard part straight through and even then just barely got 5 minute fast in range at exacly 6:39 pace.

Today was a little better with 10 minutes at about 7:15 pace, then last 5 minutes at 6:36 pace.   At about 3:30 into the 5 minutes, my pace did slip a little to like 6:42 but then found the oomph to pull it together.

Warm weather again but did stay out of the sun for the most part.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.000.000.000.000.005.10

5.1@8:52   HR  146 bpm

Easy run day, 45 minutes, inside Westlake Village.  Ok run, did the job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.250.004.140.000.000.000.007.39

7.39@8:08   HR 154 bpm

30 minutes of running at half marathon goal pace  (range 7:09-7:29), plus 15 minute warmup and 15 minute cool down.

Like last time doing goal pace run, it was warm and humid but not so much that I didn't think I could gut it out, after all it's only 30 minutes.

First mile at goal pace I was a little bit slower and almost in danger of being too slow, but I hung in there and managed 7:26 for the first mile.  Then it got a little better, feeling more relaxed.  Watch broke up the run into 20 minutes and 10 minutes, no break in between, just a new countdown.

So, average for the 30 minutes was just under 7:15 pace.  I felt pretty good about this run compared to last one, but then I remembered that last time was 45 minutes, so not really apples to apples comparison.

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

5.04@8:58  HR  143 bpm

45 minute easy paced run on Starkey Gap trail , out and back southbound from Trinity Blvd trailhead.  It was a pretty good run.

No humpday hustle tonight, working through work crunch

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

5.17@8:43   HR 155 bpm

Supposed to be another easy run and although it felt easy, heart rate says otherwise, not sure what's up with that.

Evening would be filled with excitement as it almost looked like the baby was about to arrive but eventually things calmed down, about a month to go still.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.240.002.780.000.000.000.006.02

6.12@8:12  HR 150 bpm

20 minute half goal pace run, pace range 7:09-7:29, actual pace 7:12

Felt not too bad, first fast mile felt hard at first with pace in high 7:20's, relaxed a little bit and ended up with 7:13, pretty steady the rest of the way with slight pick up for last 5 minutes to 6:59.  Ran in Westlake Village doing loops.

CD had her dance recital, they did really well and it was fun to watch, gave her flowers afterward.  In the evening we went to The Current Hotel and had dinner and supposedly a night of relaxation but spent about 3 hours at hospital for false alarm (not a bad turnaround compared to some hospital visits).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.560.000.000.000.000.000.004.56

4.56@8:49  HR 137 bpm

40 minute easy run, started on Tampa Road near 19 after dropping off the mini van at the repair shop.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.420.004.230.000.000.000.007.65

7.65@7:51   HR 163 bpm

Today's workout supposed to be 30 mintes @6:39-6:59 tempo run.  Had high hopes but fell a little bit short, but not terribly I guess.  Ran on Starkey Blvd, temps were mid 70's.  After 15 minute easy pace warmup got going, made it through the first mile at 6:57 with hopes I'd slowly even improve.  But shortly after that first mile, seeing average pace being stuck on the wrong side of 7:00, debated whether to break and go again to get on pace or struggle through at a slower pace.  I picked stop, got going again but still was off pace so determined this time just keep going and set a new pace goal to keep it faster than high end of half marathon goal pace range (7:09).  After finishing the last full mile, with just a few more minutes to go, got the pace down under 7:00.  Small victory to not stop again, average pace for 30 minutes was 7:04 - outside of goal and had one stop.  I think I underestimated the effect of the humidity.

Since watch broke up run between first 20 minutes and then optional 10 minutes, here's the splits that go along with that:

First 20 minutes:  mile 1: 6:57, mile 2: 7:08, 0.82@7:08

Last 10 minutes: mile 1: 7:07, 0.41@6:54

Heart rate for last fast mile was 185

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.700.000.000.000.000.000.007.70

AM  4.67@8:35  HR 144 bpm

40 minutes of easy pace running in Westlake Village

PM 3.03@9:36 HR  134 bpm

Humpday Hustle Wednesday night run with Evan, Daisy, and Joe.  Really hot one tonight, 3 good miles though.  Also, global running day.  I've missed a bunch of Wednesday nights in a row.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.560.000.000.000.000.000.004.56

4.56@8:48 HR 141 bpm

40 minute easy pace run inside Westlake Village doing one big loop and a smaller loop.

Race: RAP River 5k (3.107 Miles) 00:21:12, Place overall: 23, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.740.000.003.080.000.000.005.82

RAP River Run 5k

Chip time 21:12 (gun: 21:14)

Weather: hot and sticky of course (82 degrees, dew pt 76)

Felt pretty good overall and improved by 9 seconds over last year's time, mile splits were all under 7:00.

Splits: 6:51, 6:58, 6:53 (about 6:14 pace for final kick)

Probably did not go out as aggressively as I could (last year did 6:47 in the first mile).  There is a timing mat at 1.7 miles, just as the course takes a left turn for a straight shot back.  If I look at my detailed pace chart from garmin it shows pace very steady, then after that there was a lot of fluctuation I think due to catching and passing people.  According to the 1.7 mile mat I was in 28th place and finished at 23rd place overall.  No one passed me and once I passed number 23 there was no one ahead of me that was anywhere near catchable.   As I approached 2 mile marker, was determined to stay under 7:00 which gave me a small kick, so at the start of mile 3 it looked like I was doing about a 6:35 pace.  But, it was fluctuating a lot.  But, anyway kept it comfortably under 7:00 and just in case there was anyone close to passing me picked it up a little more.  (Next person back was about 4-5 seconds behind me, so maybe could've passed me if I slacked off enough).

My son Tom was there racing the 10K which started an hour before the 5K, he got first place running progressively faster each mile, had about a 3 and a half minute gap on second place person.

  One could theoretically run both, and a number of people did.  Tommy Brown had run both, he's a lot faster than me but due to his tired legs (he had just run 38:30 10K) he was 25 seconds behind me in the 5K  (it's probably the only way I can beat him in a 5K and even then it's not guaranteed).

After the race I talked with two people who said some really nice things to me about how I inspired them.  Good reminder to not get down on myself

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

4.51@8:54  HR 142 bpm

Easy paced run, 40 minutes.  Ran from Carsmetics repair shop (just like I did last week).  Finally got broken headlight cover fixed.  Lights still worked but looked really bad driving around a busted looking car.

Took it easy enough on the run keeping in mind my challenging workout tomorrow, 30 minute tempo ran , 6:39-6:59 pace range, so basically the pace I ran on Saturday's 5k but for 30 minutes instead of 21:12

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.340.000.004.380.000.000.007.72

7.72@7:47   HR   156 bpm

30 minute tempo run workout.  Pace range 6:39-6:59 which is pretty much what I've been averaging for 5k's (although at the slower end of that range).  So, a bit daunting but decided I'd see what I could do.  Watch sets up two segments, 20 minutes and 10 minutes, but they are back to back continuous.

Averaged 6:51 pace for the tempo.

First mile was 6:46, slowest was third mile at about 6:54, ended with 6:50 pace for last portion.

I did "cheat" a little by wearing the fast shoes (hyperion elite) which apart from initial test run was saving them for racing only.  But, for comparison purposes I did wear these shoes at Saturday's race.  Overall pace was about the same.  

Ran loops in Westlake Village.  I seem to do well on the little rolling hills vs the flatter trails.  Started the first mile on an uphill (about 0.1 mile) before turning onto a section of more down than up.

This Saturday is supposed to be the race I've been training for these past 12 weeks but with things in flux I haven't been able to sign up for any races so I think this is going to be a self run race in the neighborhood that I'll run as much like a race as I can.  There are a couple of races that are near enough (one 45 minutes away and one that is two hours away), but they both start at 8:00.  The one that's 45 minutes away is 6 out and backs so lots of 180 degree turns.  The one that's two hours away is 4 out and back so a little bit better but farther drive.

So, neighborhood self supported it is.  Didn't want to miss out on this training cycle's "reward"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.580.000.000.000.000.000.004.58

4.58@8:46   HR  138 bpm

40 minutes easy running inside Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

4.5@8:55  HR  146 bpm

40 minutes easy running out and back on Starkey Gap Trail from Trinity Blvd

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.680.000.000.000.000.000.001.68

Rest day from running, 1.68 mile walk doing the Foxwood loop

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.667.006.130.000.000.000.0013.79

DIY Half marathon or half marathon time trial

1:38:37   

I've been following a half marathon training schedule using Garmin and had nominally picked a local race in Hudson called Viking Half Marathon which is a 6x out and back course.  There was also another slightly more appealing one in Ocala which was 4 out and backs.  These races both started at 8:00 am.  There were some races these past two weekends that I thought about traveling to but things with the baby arrival were constantly in flux so travel was ruled out.  Even driving to Ocala might've been risky so figured why not just run loops?

Each neighborhood loop is a little over 3 miles.  Plan was to go out at about 7:30 for the first mile then try and run 7:15-7:20 for as long as I could.  I set up one "aid station" with a cooler with ice cold drinks that I'd grab.  It was a little past the 3 mile point after hitting a down hill section followed by a road crossing and some uphill.  So, it turned out to not be a great spot because I'd be on a roll from the downhill and would lose that momentum.

Did a little warmup, light jogging and a few strides, about 2/3 of a mile.

First mile was right on track at 7:31, next two miles were good at 7:20 and 7:13, then back near the start, grabbed a water, struggled to get back to pace and had 7:41 for the next mile followed by two faster miles, 7:13 and 7:15, then a similar pattern with 7:38 for the next mile (a little better), but then I'd start slowing in this pattern.  

4 loops seemed daunting and by the time I started the 4th loop was starting to not care as much as I wouldn't be close to my goal time of 1:36. But then again not too far off, especially for self supported and a little warm and humid (at 76 degrees couldn't have asked for much better in Florida this time of the year).

Splits summary:  7:31, 7:20, 7:13, 7:41, 7:13, 7:15, 7:38, 7:18, 7:19, 8:04 (ouch, broke the sub 8:00 streak), 7:32,  7:44, 7:45, 0.13@7:14

Too much fade at the end.

Although I didn't hit my goal pace I think the Garmin training plan with Coach Greg was pretty good.  I didn't feel beat up and felt my fitness improved on slightly lower mileage than I would've normally done.  Maybe in a real half on a day with cooler temps might've made my time.

That evening my wife found out there was a scheduling mixup and instead of going to the hospital this coming Wednesday, could we come in tomorrow at 8:00 am?  So, turned into pretty busy weekend.  Glad I didn't blow off trying to cap off my training with at least this DIY half time trial running the loops of Westlake Village.

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, Jess at hospital with baby, I came home with Charlotte, then back to hospital.

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

5.02@8:43   HR 144 bpm

Loops in Westlake Village, looks like I'm only missing one day of running this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.940.000.000.000.000.000.004.94

4.94@8:48   HR 140 bpm

43 minutes of running in Westlake Village doing loops

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

5.53@8:44  HR 143 bpm

Another day running 48 minutes easy-ish doing loops in Westlake Village

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

2.25 Walking miles in the neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.030.000.000.000.000.000.0016.03

16.03@8:28    HR 153 bpm

It's been a while since I've done over 13 miles, pretty good long run today.  Ran from Westlake Village then out onto Nebraska Ave to downtown Palm Harbor to Pinellas Trail and out to the Dunedin causeway just about to the entrance of Honeymoon Island state park.  Only three quick stops, one gel stop about 4 miles into run, a stop on the way back at the bathrooms on the causeway to refill bottle with cold water and one more stop with about 4 miles left to go (around same area as first stop).

Pretty steady paces except warm up first mile at 9:56, one easier mile second to last mile (9:13), and then bring home the last mile at 7:49

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

5.53@8:43   HR 143 bpm

48 minutes easy-ish running in Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.180.000.004.000.000.000.008.18

8.18@8:29  HR  156 bpm

Suggest workout from "Run Less Run Faster"

Wanted to see if it was doable and sounded like a good mix.

1 mile@5k, 2 miles@just a little slower than 1 mile, 2 x800m just a little faster than 1 mile

How it went:

1 mile:  6:26  (yay!)

2 miles: 6:57 (trying for more like 6:50, but pretty close)

2 x 800m: 3:30, 3:12  (out of gas for first one, for second one at least beat the mile pace)

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

Light cross-training:  1.78 mile walk ,15 minute bike ride, some weights/pull-ups/push-ups

Out to dinner with people from work in the evening, left my car at Bon Appetit (restuarant in Dunedin, just two drinks but second one was kind of strong),will run back in the morning to get it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.540.000.000.000.000.000.008.54

8.54@8:41, HR   157 bpm

Ran from Westlake Village to Bon Appetit in Dunedin.  Started out feeling great, started getting hotter and instead of slowing down stuck to my pace sending heart rate up into 160s for last three miles which was not planned.

But , a pretty decent distance for mid-week compared to what I've been doing.

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

Indoor light cross training.

Went to the Y for first time in forever did some bike and elliptical.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.270.000.000.000.000.000.0017.27

17.27@9:14   HR 150 bpm

Had high hopes for this run, was going for 20 miles.  Started at entrance to Starkey Park.  Had one water bottle but knew I could hit the new cold water fountain where the Starkey Trail goes to the Suncoast Trail.  First part out to the end of Starkey Trail was good, but going up the Suncoast trail was more miles of exposed sunshine.  Turned left onto Ridge Road bike trail far enough to make to 10 miles, turned back and then stopped again at fountain on way back for refreshing.

Wasn't feeling as great as I had been and heat started getting to me.  I was going to pick it up at mile 17, run two miles @MP, then 1 easy mile.  But by mile 17 I was just hanging on, so did one short pick up and then called it quits.

But, I still had to get back to the car, so walked next two and a half ish miles which ended up feeling more challenging than if I'd just slowed down.

This was my first bad run in quite some time that I can remember.

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

5.31@9:04  HR  142 bpm

48 minute easy run, out and back from my house to the Starkey Gap trail.  Gradually increased pace through 4 th mile, backed off a little bit for the 5th mile.

Did a little weights/stairs/pull-ups workout at home after the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.410.000.002.300.000.000.006.71

6.71@8:54   HR 151 bpm

After warming up did 10 x 90 seconds, with 90 second jog/rest between repeats. Fastest one was at 5:54 pace, others were around 6:15-6:20, so not quite quarters except for the faster one.  Racing on Thursday for July 4th.

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

5.17@9:19   HR 142 bpm

Similar run to Monday, 48 minutes, out and back from my house and then down the Starkey Gap Trail.  It was hotter out, went a little bit slower to keep effort down.

Drove up to Tallahassee in the evening so we could see Sophia tomorrow before she heads out for the long weekend.  Stayed at AC hotel instead of usual Springhill suites as this hotel was right next to Cascades Park where the race would be.

Race: Tallahasee Firecracker 5k (3.107 Miles) 00:21:34, Place overall: 19, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.790.000.003.110.000.000.005.90

Firecracker 5K in Tallahasee

19th place overall, 17th male, 2nd 50-59

Weather of course was hot and humid.  Nice that race was just behind hotel in Cascades Park.  Found the registration area ok and opted for no t-shirt ($5 less), looking back I kind of wish I'd gotten it.

Course ran around the park twice, about a mile each loop, but on second loop there was an out and back going north.  The loop in the park was mostly concrete but with homestretch on asphalt.

I felt decent at the start but did not get out of the high 6:50's but just kind of held on.  Felt like I was going to slow down a lot but did not really.  First mile 6:58, then 6:57 for the second mile. Slipped a little on the third mile and couldn't push it under 7:00, so 7:00 exactly for mile 3 and then kick it in at 6:07 pace for homestretch.  Finish was on a slight downhill so that was nice.

My race time was almost exactly the same as last year's July 4th race in Lutz, but at that race did 6:41 for the first mile and then slowed down a lot.  Still hunting that race to smash through 21:00 so I can start eyeing 20:00

They had watermelon, bananas and gatorade post race, watermelon especially nice.  Did not stick around for awards so I could get back to the hotel room and then head over to the "Sweet Shop" to meet Sophia for breakfast.  After all that stuff, came back to the hotel to rest (late check out nice).  It's a really nice hotel but no pool, so we took CD to the splash pad in Cascades Park, still pretty fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.730.000.000.000.000.000.002.73

2.73 miles of walking for cross-train/rest day, Starkey Gap Trail

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.260.000.000.000.000.000.0015.26

15.26@8:58  HR  149 bpm

(83 degrees - "TruPace 8:15")

Last weekend's 17 mile run was actually a failed attempt at 20 miles.

Took a step back this weekend with more modest goals and more fluids. Wore the Nathan vest and used the 2L bladder filled with LMNT and extra ice.  The water was actually still cold at the end of the run.  I did have to stop and adjust a few times but I think I got the hang of it.

Run was from Trinity Blvd going north on Starkey Gap Trail and continuing north until time to turn around.  Felt kind of slow and clunky first two miles until I crossed SR54 then it all felt pretty 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@9:08  HR 146 bpm

48 minute run from Foxwood over to the Starkey Gap trail heading south.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.710.000.002.480.000.000.006.19

6.19@8:30   HR 150 bpm

Workout , 1k-2k-1k.  I'd realize just after the run that it was supposed to be 1k-2k-2x1k

400m rest between each interval.

First 1k - 3:54 (6:17 pace)

2k - 8:14  (6:38 pace)

Last 1k - 4:02 (6:29)

I wish I'd done one more 1k since I was feeling pretty good.  Run location was looping in Westlake Village.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.750.000.000.000.000.000.003.75

3.75@9:47   HR 132 bpm

Ran in the evening with Evan for the humpday hustle.  Did the loop starting by the church.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.600.005.000.000.000.000.006.60

6.6@7:43

Workout from Run Less Run Faster which I'm kind of sort of following , warmup and then 5 miles @7:26 pace.  Good run, last mile at 7:03, felt like going faster, miles before that more at goal pace but gradually getting faster.

Race this weekend - first race of the "Summer Slam" series.  Three free races, Lake Baldwin 50k (actual 32.5 miles - it's a 2.5 mile loop around a lake), Durty Beer Run - timed 6 hour race, goal to reach 32 miles would be one more loop than two years ago, and finally the Pinellas Trail Challenge - 46 mile race on 8/31

Race: Lake Baldwin 50K (32.5 Miles) 06:04:40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
32.880.000.000.000.000.000.0032.88

32.88@11:05   HR 149 bpm

2.5 mile loop around Lake Baldwin near Orlando, free race, self supported, just show up and put your name on clipboard.  Volunteer tallied each loop.  Hoping to break 6 hours, came pretty close.  Jessica and the girls came out with me, dropped me off in the morning with a cooler and folding chair.  Good sized crowd, some pretty competive runners, some people there just to do a few loops and hang out with friends.  I was somewhere in the middle.  However I'm not sure what my place was , never was able to find any results.  The second to last lap started getting some warning cramps.  Jessica showed up just before the start of my last lap.  When I headed out for the final lap, legs were starting to lock up more and more and thought I might have to fully walk the last lap, but able to hold on and get back to a jog for most of the last loop.

I was taking swigs of coke each loop after about the third one.  Wore bandana which I used to carry ice around my neck, helped quite a bit.  Bathrooms right on loop had a cold water fountain, carried fluids in collapsible bottle stashed in naked band belt.

After the race we visited Jessica's friend that lives not too far from the race. They had a new cat, one of their kids (HS age but not too cool to play with 3 year old which was nice) was home and she and the cat kept Charlotte entertained.  Rained so no pool.  We did hit the hotel pool the next morning.

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, but did do 2.6 mile walk and 13 minute bike ride, better than nothing

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

5.4@8:56  HR 141 bpm

48 minute easy-ish run loops in Westlake Village

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

AM - walked 2.1 miles, then 16 minute bike ride

 

PM - 3.71@9:29   HR 126 

Ran with Evan, surprisingly lower heart rate tonight without going slower, maybe the weather

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.119.000.000.000.000.000.0010.11

10.11@8:03  HR  161 bpm

9 miles at goal MP - fairly solid run with range between 7:45 and 7:59 despite 83 degrees got the job done.

Traveling tomorrow morning early to head north to visit aunt in New Jersey, then Jessica's cousin in Westchester county, then up to Lake Placid to watch my brother compete at Ironman Lake Placide, will see my parents also.

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 , up early for 7:00 am flight.  Managed to avoid all of the crazy cancellations and made it to Philly on time, drove to Aunt's house nearby for a visit and then on the road to see Jessica's cousin.   Did not time traffic well going past NYC but made it ok eventually.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.170.000.000.000.000.000.0013.17

13.17@8:53  elevation gain : 1070 feet

I don't always post elevation gain but today was a bit more than normal.  Running on a loop in Pound Ridge, NY.  First loop I took a wrong turn and it was 4 miles, the rest of the loops were the planned 2.5 miles.  Cooler temperatures but humidity still pretty high.  I thought I'd feel chilly with the low 60's but I guess not quite that cool.

Good to get this run out of the way, easy to skip when on vacation.

Got on the road about noon to head up to Lake Placid and meet up with my parents and my brother and his wife.  Old but nice hotel with great view of Mirror Lake when standing on the top floor (room on 3rd floor mostly just had view of building across the street).

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

4.12@9:36

Back in Florida, easy run in Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.180.000.002.400.000.000.009.58

AM 5.89@8:38

Workout Wednesday, 10x90 seconds in Westlake Village.  Almost 400's (one of them was).  Thought this would help get my legs ready for Saturday for the Freakin' Hot 5k in Starkey Park.

PM 3.69@9:58

Humpday Hustle run with Evan at Longleaf

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

6.45@9:26

About one hour of running, easy pace, inside Westlake Village

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

Walk 3.07 miles, Westlake Village

Bike, 4.11 miles in 18:15, also Westlake Village

Race: Freakin' Hot 5K (3.107 Miles) 00:21:09, Place overall: 29, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.830.000.003.120.000.000.008.95

Freakin' Hot 5k in Starkey Park

Chip time 21:09.7

Finally broke my streak of not getting all 3 miles as sub-7:00

Splits: 6:37, 6:48, 6:54, 0.12@6:44

Despite the name, weather was about as good as it could be for summer in Florida with 75 degrees

I felt great as I got through the first mile under 6:40 and then second mile was mainly holding on.  Not sure exactly what happened in the third mile except maybe too confident that I would beat my time from last year.  Instead I'd be 3 second slower this year.

But, at least I didn't feel stuck in the 6:50s for that first mile.

Saw a few friends after the race and there was good music and refreshments.  Also, got in another 5 miles post race to add a little bit of volume for the day.

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

4.22@10:23   HR 136 bpm

Taking it easy today, shorter out and back run on Starkey Gap Trail 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.380.000.000.000.000.000.008.38

8.38@8:51

74 minutes of running, Westlake Village, a little too fast to be easy but within prescribed range for Garmin suggested workout of the day - base.

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

No runs today, was going to try to finish with work early enough to meet Evan for evening run but did not get out in time, so just some random walking today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.003.000.000.000.007.50

7.5@8:25

Did 3 x 1 mile repeats - 6:29, 6:24, 6:33

Maybe making some progress, almost got all three under 6:30.  I think I was falling into that trap of thinking that I could run 6:15 miles if I really wanted to but then never trying to.  Need to keep rotating in challenging workouts

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

Full day of traveling.  Got on the road yesterday evening to head up to Georgia to get Aubrey from camp, got a later start and this morning did not get on the road until after 9:00, almost 2:00 by the time we got there, then turn around and head home, arriving about 12:40 am.  I'd only get about 4 hours of sleep before getting up going to St Pete for the 6 hour race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
28.680.000.000.000.000.000.0028.68

28.68@11:37

Durty Beer Run 6 hour Race

3.6 mile loop in St Pete heading over to the Pier to the end and then back to the start.  Self supported except for moral support from the other runners. Do as many loops as you can within 6 hours with only full loops counting.  I did this run 2 years ago and was hoping to squeeze in 9 loops to beat the 8 I got last time.

But, once I hit the low 20's in mileage started losing too much pace.  In some ways I was kind of surprised I made it this far running on less then 4 hours of sleep after spending at least 12 hours in the car (From Tifton, GA to Clevelend, GA, then back home with Jess, Aubrey and the two little kids - drive couldv'e been a lot worse if the storm affects had shown up earlier).

Besides the short sleep and all the time in the car I also forgot to take the beet juice shot I had been saving and also overlooked the Sis Go box of gels when packing, instead taking too many of the caffeinated PowerBar gels.   I seem to have better steady energy with the Sis Go gels.

But, all in all it was still a pretty good day.  Got to run a bit with Oli who I haven't seen in years since he moved back to Germany but has been visiting family in the summers.

The winners (top two ) but got 11 loops for a new course record.  Also running  was Nick who also got 8 loops but came in about 3 minutes ahead of me for 8th loop and Amy who also got 8 loops but finished her 8th about 20 minutes after me.  With this race format the few minutes here or there don't matter in terms of posted results, everyone with the same number of loops is shown as "tied" for that place with the only exception the top 3 if they got they same number of loops do get listed based on the order they finished the last loop.

Weather was reasonable for Florida in August, some cloud cover and the route does have some shade.  I had the same cooler I used for Lake Baldwin which held plenty of drinks (water, LMNT mixed with water, gatorade, Coke, muscle milk) and an 8lb bag of ice which was plenty - started loading up my bandana with ice after the 3rd loop to keep my neck cool.  Was hoping for a repeat (pace wise) of Lake Baldwin which would've given my 9 loops comfortably and if things went well enough a chance at a 10th loop.

On drive home the rain did start pouring down as the early edges of the storm were approaching, would get a pretty big soaking the next few days.

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

Day off from running.  I mustve done something but not anything I logged.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.920.003.000.000.000.000.005.92

5.92@8:41

6 x 800 workout, was suppsed to be 8 x 800 but due to race recover and a pretty warm 84 degrees I just did 6.  Looping in Westlake Village

3:15, 3:14, 3:28, 3:06, 3:07, 3:08

Not bad overall except for that 3rd one where I just couldn't get it together.

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

3.71@10:06

PM humpday hustle run with Evan  - Daisy out of town.

Did the loop starting from the church, north to Rangeland and then back via the Huckleberry shuffle where we picked up a nice breeze coming across the lake (or large pond, not sure what it is ).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.040.005.000.000.000.000.006.04

6.04@7:46

Tempo run, 5 miles at goal pace of 7:28

Actual splits for tempo: 7:23, 7:27, 7:23, 7:23, 7:21

So, just a little faster than goal and pretty consistent.  

Ran on Starkey Gap Trail going south from Trinity Blvd.  85 degrees but had some cloud cover.

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

Rest/XT day with at least a little bit of cross training

1.26 mile walk in 17:55

2.18 mile bike ride, just under 10 minutes

Trying to at least get on a bicycle one or two times a week and gradually add more time/distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0013.010.000.000.000.000.0013.01

13.01@7:54  HR 165 bpm

Run was supposed to be 13 miles at 8:00 average pace.

84 degrees so I had to decide either slow down to whatever I could do or add in some breaks.  Was looping in Westlake Village on a 3ish mile loop, at about 3.5 miles I took my first break.  I would end up taking two more breaks, so not terrible considering the temperature.  Always tough call between slowing down or adding some breaks.  I chose breaks this time so I'd have more practice running the pace.  I probably could have managed the pace ok on a slightly cooler day like mid 70's and done quite well in the 60's or below.  My practice half marathon here in June was in the 70's and I did manage 7:32 pace with no breaks.  I also had a cooler with ice and grab and go drinks.

Today was Charlotte's birthday party so the afternoon was spent at a kids salon for makeovers and a visit from Tinkerbell.  Had an aunt and uncle in from out of town, and other friends and family were there as well as some of her friends.

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

Cross train/rest day

Walk 1.27 miles

Bike 3.78 miles (17:25)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.730.000.003.100.000.000.006.83

6.83@8:16

Workout 5 x 1km (from Run Less/Run Faster schedule)

3:58, 3:53, 3:59, 3:58, 3:53

Westlake Village looping.

This was one of my best 5 x 1k in a while, all under 20 minute pace, although still need to crack 21 minutes in a real 5k! At least I'm feeling a little bit faster

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.730.000.000.000.000.000.003.73

3.73@9:53   HR 132 bpm

Ran with Evan for Humpday Hustle, felt pretty good, kept heart rate fairly low

Also, 19 minute bike ride in the morning, moved up to 6th place on the "Mister Jim" Strava segment.  Place 4 and 5 are within reach, 2 and 3 will take some time, and first place is over 24 mph - going to need a faster bike!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.070.003.000.000.000.000.006.07

6.07@8:04

 3 mile tempo at 7:14 goal,made the goal, WLV

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0010.030.000.000.000.000.0010.03

10.03@7:45

Last longer run before marathon next week, marathon goal pace run, did the job, although last mile was not nearly as comfortable as it should've been.  Unlike last week, this week's run had 0 stops.  Planned the route with no lights or busy crossings, was cool enough (74 degrees at start) to just need one small bottle of hyrdation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.560.000.001.500.000.000.006.06

6.06@8:53

6 x 400m, averaged about 6:05 pace (most right at 6:00, one of them 6:28, not sure why)

Feeling race ready

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.690.000.000.000.000.000.003.69

3.69@9:57

Evening run with Daisy and Evan for Wed Humpday Hustle

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.002.090.000.000.000.000.003.09

3.09@8:25

2 miles at 8:00 goal (but did 7:50, 7:44), WLV, last scheduled run, sort of been following Run Less Run Faster but have not really gotten the prescribed long runs all in but did have two ultra marathons replacing a couple of the long runs.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.020.000.000.000.000.000.002.02

2.02@9:23

San Francisco (not far from the airport), unplanned shakeout run, was such a nice morning and there was a trail along the water and other people were out running.  Flight last night was good, direct Tampa to San Fran, no delays.  Flight time about the same as going to Sioux Falls which best case not any shorter so switching race to California for the better weather seems to be working out.

After run, got ready and drove up to Santa Rosa, to packet pickup, then hotel checkin and then scouting out the start line and part of the race course and finally dinner at a Japanese restaurant for udon noodles with seafood.

Race: Santa Rosa Marathon (26.219 Miles) 03:38:08, Place overall: 360, Place in age division: 39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.000.000.000.000.000.0026.00

26.29@8:18  (Garmin stats - pretty close to actual)

3:38:11  Santa Rosa Marathon

Great course and weather couldn't have been better.  I had been eyeing Sioux Falls Marathon but the forecast called for it to be hot.  I was a little worried about Santa Rosa finishing on an uphill but that turned out ok.  Flew into San Francisco on Friday night with a direct flight and stayed at a hotel near the airport.  Had time for a shakeout run in the morning then drove to Santa Rosa.  Morning of the race, walked to start line, easy half mile walk then did some more jogging and a few strides before the start.

Went out with the 3:30 pace group and was ok with falling back a little at the start if I needed more warmup but felt fine staying with the group.  First mile is kind of a loop around the outside of the starting area before heading to a jogging trail running along Santa Rosa Creek on an easy downhill (about 100 feet downhill over 4ish miles).  

At 5.75 miles, sharp right turn for an out and back, first part dirt/gravel road to aid station at the turn around, back to the trail via a paved road, another right turn and back on the trail then just after getting back on the trail hit the 7 mile mark.  We seemed to have lost our pacer.  I thought maybe we had fallen behind him and he was at the next group up ahead (maybe the 3:25 group), but then all of the sudden pacer shows back up from behind us, must've had a stop at the aid station.  

Get off the trail and onto the road where it is a little bit rolling.  Mile 10 we run through the DeLoach winery, including right through the building with barrels and they had lights hanging from the ceiling looking like they could've held a rave there.  Exited the building , aid station had chardonnay as well as water and electrolytes.  We'd been running sub 8:00 for all of the miles.  Next few miles out to the half marathon point were still good, pacer got us there at just over 1:44 with mile 13 at 8:03, mile 14 was 8:07.  Gap started opening up between myself and the pacer.  Mile 15 was 8:15, still not bad.

But then 16, 17, 18, and 19 got slower with 8:27, 8:38, 8:29, and 8:51.  I remember a stretch where I was heading downhill but my legs just weren't moving and I felt like if I pushed too hard I'd have trouble with the last 6 miles and the steady uphill.

I rallied a bit at mile 20 coming back with an 8:20.  

Then the 3:35 group passed me.  But, instead of giving up I did my best to keep them in sight, and although mile 21 was 8:51, I managed 8:37 for mile 22.  Now, heading more uphill I knew I could make it and even make it under 3:40  (wanted to at least be in the 3:40s away from the disastrous feeling 3:50 at Big Cottonwood last year.  Mile 26 could've been faster.  I wasn't watching my lap pace, if I had would've pushed to get under 9:00  instead of the 9:24 which if I had done that would've been under 3:38.

So, no BQ, not even a nominal one of 3:35 which would not have gotten me into Boston (but still would've been a BQ nonetheless).  However, finally broke the streak of slowing down after having 3:39 at Treasure Coast in 2021 and then 3:50 Big Cottonwood.  This was my first marathon wearing "super shoes" Brooks Hyperion Elite.  Did not notice a huge boost but looking back I did seem to have a quicker recovery.

This training cycle I did not have any solid "classic" marathon training long runs.   Did have two ultra races 32.5 and 28 miles at a slow pace.  10 mile run the week before the race felt good, the 13 miles the week before that was a little bit broken up due to the heat.  Have to go back to begining of July where I did a 15 mile run at 8:58 average pace and a 17 mile run the week before that at 9:14 pace.  Definitely a lack of classic long runs, but due to the extra cross training, the two ultras and a couple of 5ks somehow managed to make a small improvement (or maybe it was the shoes doing their part, who knows).   Want to see what I can did with a few more good long runs.

After the race was fun with good food, two free beers, music and generally good vibes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.0010.060.000.000.000.000.0011.06

11.06@7:59    HR 159 bpm

About to start catching up on blog which has lapsed, but wanted to add entry for today's workout rather than finishing backfill first.

Once again, loosely following Run Less, Run Faster for next marathon to try and encourage more cross training and strength training.  

Today's run was 1 mile easy, followed by 10 @8:00 pace, besides the goal pace, goal was to run it straight through.  Success on both counts.  Trying to convince myself that this is not a hard pace, especially for 10 miles.   I can run a half marathon at a faster pace than this, still working on getting back to holding this pace for the marathon.   At Santa Rosa, pace eroded from miles 14 to 19 and the "comeback" at mile 20 was still short of goal pace, but gave me some hope.

Anyway, today's run felt smooth, first three miles I was ahead of goal pace and was able to lock on.  7th mile into MP portion was slowest at 7:59 which was due to slowing down a little to drink some gatorade, resisted the urge to stop, and the last mile was able to pick it up a little for the fastest mile of the morning at 7:35.

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, but did do some biking and walking

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.004.020.000.000.000.000.0015.02

15.02@8:30   HR 154 bpm

Today felt like a win.  No stops whatsoever and good pickup for the last 6 miles.

Loosely following Run Less/Run Faster (which has gotten me on the bike some more), today's run goal was 15 miles at 8:20 pace which seemed a little daunting but at least kept that goal in mind.  Programmed my watch to break up the run in 3 sections, mile warm up, 8 miles at faster but comfortable pace, then 6 faster miles (but not too fast).

Set out from Westlake Village out to Alderman, took a right, then left on Belcher, left on Klosterman, up and over the "mountain" then south down Pinellas Trail until near downtown Palm Harbor then head back to Westlake Village and finish with loop in the neighborhood.

For the second section of running, average was in the 8:40's , then when time to start the last 6 miles was able to pick it up, hold it and finish the last two miles sub 8:00.

Had one 17 ounce water bottle with lmnt, a couple of gels.  Taking a route with no busy intersections helped.

Although not quite the goal 8:20 pace from the book, the weather adjusted "feels like" pace was 8:07, so it kind of was the pace.  Got 20 miles one week from today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.960.000.003.100.000.000.007.06

7.06@7:30     HR 146 bpm

Workout 1k-2k-2x1k

Mentally, I needed to get this workout done.  With hurricane Milton fast approaching I wasn't sure what the near term running future would hold but at the moment I started my run it was nice out, so one step at a time.

First 1k - 3:57 (6:21 pace)

2k - 7:18 (6:42 pace)

1k - 4:02 (6:29 pace)

1k - 3:56 (6:20 pace)

After the run, worked on bringing things inside the house and I attempted to put up the fabric hurricane shutters which seemed like a good idea but soon was frustrated when I couldn't get the last corner screw put in, did manage to put up 4 of them but clock was ticking and we had decided to not stick around in Palm Harbor but head down to the Boca area where we could drop off Jess's daughter at a friends house and also Jess's parents would be nearby staying at her aunt's house.  Drive down was good at first until alligator alley section of I-75.  Attempted to go around it but don't think we saved much time.

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

5.27@9:09

Was supposed to do a tempo run today but not up for it, grateful to get any kind of run in.  Hotel in Boca was located next to office park and apartments so some decent roads with wide sidewalks to run on, was pleasant weather.

Would get on the road early afternoon after picking up A from friends house.  Drive back was uneventful.  I should've bought gas before getting back to Tampa as that would be an issue the next day.

But got back to find the house and yard in good shape fortunately.  Had power along with most people in our neighborhood.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.022.000.000.000.000.000.0020.02

20.02@8:35   HR 156 bpm

Glad to get this one out of the way.  20 miles with only a couple of short stops ("elapsed" pace was 8:47).  Left from Westlake Village, right on Alderman, left on Belcher to Klosterman, then south down the Pinellas Trail.  Similar to last week's 15 mile run.  Plan to add the extra miles was to run further out on the Dunedin causeway, but it was closed at the drawbridge to pedestrian traffic, so turned back early and did some extra back and forth on the trail before heading home.

I wasn't sure what shape the trail would be in, some stretches of debris covering the trail but not too bad, no large puddles also.

First mile was 9:54, then next 11 miles ranged between 8:34 and 9:07, then miles 13-20 picked it up to between 8:23 and 7:53.   Even considering the slower pace if stops are factored in, it's one of my best 20 mile runs in a long time.  (For example Feb 2021 I ran 20 miles at 8:10 pace, but if stops are factored in it was really a 10:26 pace)

After the run, packed up and headed up to FSU to see J and S.  Last night I bought gas for my car and filled a 5 gallon gas can as my wife's minivan was very low on gas and didn't want to get stuck in a gas line.  We took her van and were able to get gas without a big long line when we got to Crystal River.  Nice visit with them although a little crazy after the roundtrip to/from Boca and the storm prep and then the gas lines.  Fewer gas lines when we got back but filled up again on way home before getting close to Tampa area just in case.

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

No running.

walked 2.28 miles, bike 3.46 miles, better than nothing

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.130.000.003.000.000.000.006.13

6.13@8:34

Workout 3 x 1 mile, goal pace 6:41

results: 6:34, 6:43, 6:30

First one felt good, thought workout was in the bag.  Second one started out ok but then I was off pace although stayed faster than 6:50 at least and toward the end sped up enough to almost make goal pace.  Third one felt a lot better.  Run was in Westlake Village going back and forth and second one had slightly more uphill than down.

When I started the run it felt coolish but also a bit humid (74 degree temp with 72 degree dew point, cold front on its way at least).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.720.000.000.000.000.000.003.72

AM: walk 2.08 miles, bike 6.18 miles

PM: Ran with Daisy and Evan at Longleaf, 3.72@9:56 - felt harder than it should have, worrying me a bit about medium long run tomorrow, 11 miles with 10@8:00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.0010.110.000.000.000.000.0011.11

11.11@7:57    HR 159 bpm

10 mile marathon pace run, trying to stay under 8:00 pace average, first two miles in 7:50's, then into 7:40's until finally 7:31 for the last mile.  Once again no stops.

I did wear the "super shoes" (Brooks hyperion elite) with the thought that I'd feel more quickly recovered for my Saturday long run.  I don't feel that much faster in these shoes but I did feel like I recovered quicker after Santa Rosa marathon than in regular shoes.

Anyway, run was up and down Starkey Blvd as well as a shorter out and back inside Starkey Ranch.  Starkey Park gate was closed, maybe still some flooding in there, but trail up and down Starkey Blvd in good shape.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.006.020.000.000.000.000.0015.02

15.02@8:16

Ran in Palm Harbor with starter loop inside Westlake Village, then a big loop around the outside of Innisbrook area, finally returning back to WLV to finish up about a mile and a half.   

The training plan said 8:10 pace, but I just wanted to get through it without stopping and maybe finish up the last 5 miles a little bit faster and not feel like I was racing the workout.

It all seemed to come together, no stops and average pace ended up being not far off from 8:10.  After I finished 10 miles, it didn't feel hard to pick it up, at first was aiming for 8:00-8:15 range but was quickly on sub-8:00 pace.  As I got off the Pinellas Trail, at the crosswalk there was repair person working on the crossing light, so cars weren't stopping, had to wait for a gap, after crossing, also took one last gel, then there was a little up hill, so that mile just missed sub-8:00.

Last 7 miles - 8:05, 7:59  (unknown until later, was already at "pick up pace"), 7:45, 7:52, 8:05, 7:40, 7:29

Have 20 miles next weekend, then start the taper

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.

1.3 mile walk

8.05 mile bike ride - going to try to add on a little more here and there, mainly just staying in the neighborhood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.410.000.002.500.000.000.007.91

7.91@8:52    HR  148 bpm

10 x 400m workout, felt good and splits were where I wanted them, last two under 6:00 pace

1:32, 1:32,  1:33, 1:30, 1:32, 1:32, 1:31, 1:31, 1:29, 1:27

Looping in Westlake Village

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

AM - 1.63 mile walk, 5.61 mile bike ride , new 5 mile PR by almost 1 minute! maybe legs are getting a little stronger

PM - 3.03@10:12

Humpday Hustly run with Evan and Daisy.  Daisy had just run Detroit marathon and was thrilled with her time of 4:21 and feeling good while doing it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.047.000.000.000.000.000.008.04

8.04@7:51    HR 156 bpm

1 mile warmup and then 7 miles at goal pace of 8:00 which turned into a little bit faster than that - 7:51, 7:44, 7:43, 7:37, 7:32, 7:35, 7:22

Felt good after getting that first mile done.  Looping in Westlake Village, big 20 mile run coming up on Saturday.

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 - 

Walk 2.32 miles in 33 minutes

Bike 5.63 miles at 13.0 mph

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.020.000.000.000.000.000.0020.02

20.02@8:11   HR 155 bpm

Big 20 mile run with goals of suggested 8:15 pace for average and 0 stops  (almost made the second goal but did have one quick stop which if I had kept the clock running I'd still have 8:13 pace).

Warm up mile in Westlake Village, then into 8:30ish pace for next 4 miles, leaving WLV, right on Alderman and left on Belcher running towards Klosterman.

Then Klosterman to Pinellas trail south, turning right on Alt 19 and heading toward Curlew, avoiding crossing the street at Curlew.  Out onto the causeway but the pedestrian path is closed at the bridge, so turned back there, back up Pinellas Trail, exiting at Delaware Ave and heading back toward WLV where I finished up the remaining couple of miles.

Mile 9 was right at 8:00 pace but I wasn't looking at the pace at the time.  Last 10 miles the average pace was around 7:56.

I've had some encouraging signs recently on long runs where I'm able to pick up the last third or even the second half.  

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.

walk 2.27 miles in 33:11

bike 5.42 miles in 25:12 (12.9 mph)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.170.000.004.000.000.000.008.17

8.17 @8:20   HR 149 bpm

Today's run felt a bit tough and sort of a slog but a slog running at a faster pace doing 800m repeats  ( I did end up adding a little bit more rest than the prescribed rest period which was supposed to be 2 minutes, was probably about 2 and a half minutes).

3:09, 3:11, 3:09, 3:09, 3:09, 3:13, 3:07, 3:07

So, for the most part got the job done.  Maybe not 100% recovered from Saturday's big 20 miler, but then again had benefit of running on tired legs training.

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

AM 2.28 miles walking, 5.79 mile bike ride

PM   3.04@10:11, Humpday hustle run with Daisy and Evan

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.060.005.000.000.000.000.006.06

6.06@7:33

1 mile warmup, then 5 miles with a goal pace of 7:20 and actual splits: 7:21, 7:17, 7:18, 7:11, 6:57 

Felt good today.

Supposed to do 13 miles @8:00 pace on Saturday but also doing PHSC 5K on Sunday so I'm going to cut back a little for Saturday run to 10 miles and slower than 8:00 average (start slower and work up to 8:00 for last miles).

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

10.13@8:25

As promised, 10 miles instead of 13 and eased off the 8:00 pace until later in the run - mile 1 was 9:54, miles 8, 9, and 10 were  8:03, 7:53,  7:40

Hopefully it was easy enough so I can run a decent 5k tomorrow.

Race: PSHC 5k (3.107 Miles) 00:20:26, Place overall: 21, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.270.000.003.070.000.000.004.34

PHSC 5k

chip time: 20:26, 21st overall, 2nd age group

Finally!  Sub-21:00.  Same race last year I thought I had it but came in right at 21:00

Did an easy mile warm up and a few strides, weather was a little bit warmer than it had been at 72 degrees which would've felt cooler in the summer.  Out of the start line I felt pretty good and tried to stay relaxed.  Ryan K was there and it first wasn't too far ahead of me.  I thought about trying to hang onto him as long as I could but decided to just concentrate on my own race and pace.

First mile 6:36, good!  Not sub-20:00 pace but pretty solid sub-21:00.   Second mile at 6:43.  Slipped a little but still on track, just don't fall apart.  And finally third mile 6:42, a slight improvement but more importantly not a significant slowdown like I've done at many 5Ks.

Tom was there and scored another sub-16:00.  But today had some pretty competivie runners and first place person came in at 15:37.

Age groups were at 10 years, so Ryan got first place with his 19:10.  Trying to hang with him could've been a disaster but who knows.  Feeling like sub-20:00 is more possible than in recent memory.

It was a pretty fun morning with lots of the the usual people I see at races and a few I hadn't seen for a while.

Comments
From Tom K on Thu, Nov 21, 2024 at 13:41:37 from 50.201.134.62

Great race! If I'm reading your old race reports right, you have to go back to 2020 for a 5k that was under 21? This is a big accomplishment!

From jtshad on Thu, Nov 21, 2024 at 17:01:48 from 75.174.32.184

Congrats on a great race and sub-21:00!

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

Walk 1.42 miles, bike 4.55 miles 

Westlake Village

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.580.000.003.100.000.000.006.68

6.68@8:14

Decided to stick with the schedule speedwork even though I ran the 5k on Sunday (but at the cost of not doing the 13 mile MP run the day before).

5x1k with splits: 3:57, 3:52, 3:53, 3:51, 3:49

Although these paces are not at all easy, I'm feeling more confident when I do them.  Goal pace was 4:03/km.   If I'm struggling I either miss the paces or just barely get them with some of it too slow and a big sprint near the end to try and make the time.

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

AM  - walk 2.25 miles

PM - 3.02@9:55 - humpday hustle with Evan and Daisy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.140.003.000.000.000.000.006.14

6.14@8:01

Warm up, 2 easy miles (9:31, 8:53), then 3 @ 7:10 (goal), with actual splits at 7:08, 7:08, 6:47.  Was not looking at split for that last mile until it was done.  Good taper run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1145.10110.0265.1769.730.000.000.001390.02
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