The Long Run

2.83@10:36

Hotel treadmill in Boca area.

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.

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.

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.

3.1@11:35

One easy loop inside Westlake Village

3.11@10:29

Run very similar to yesterday, one loop inside Westlake Village

2.32@10:23

Another easy WLV run

3.12@9:56

Easy day, WLV 1 loop

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.

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.

3.12@11:02  HR 124 bpm

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

4.12@11:13   HR 132 bpm

Out and back southbound Starkey Gap trail.

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.

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

7.19@9:03

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

3.68@10:43

Easy paced pre-dawn run inside Westlake Village.

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.

6.25@10:08  HR 133 bpm

Couple of loops inside Westlake Village, easyish pace.

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

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.

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.

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.

5.73@9:50  HR 134 bpm

Westlake Village looping, taking it easy.

2.67@9:54  HR 133 bpm

One shorter loop inside Westlake Village.

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.

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.

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.

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.

7.06@10:38  HR 125 bpm

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

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.

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

4.39@10:37    HR 131 bpm

Easy paced run in Westlake Village

10.36@8:51  HR 154 bpm

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

4.39@9:26    HR 138 bpm

Starkey Gap trail out and back easy run

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

5.02@9:50   HR   138 bpm

Westlake Village easy run loops

5.13@45:00

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

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.

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

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.

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.

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.

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

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

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

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

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.

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

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.

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. 

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.

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

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.

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.

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.

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.

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

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

Walked 3.71 miles, in and around outside of Westlake village

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.

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

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).

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.

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