The Long Run

4.07@11:10  HR  142 bpm

Was getting really worried I wouldn't get in any runs but it turned out the road in the community where the VRBO was pretty runnable and could make about a 2 mile circuit.  Was able to leave water bottle at the start so didn't need to carry it.  I think I'll be ok for running (maybe not great but at least ok).

8.13@10:42   HR 139 bpm

Able to double yesterday's mileage.  Day two of running in Mexico.  Once I get to the main road I've noticed a tailgate taco stand, wish I had some pesos on me 30 for a taco.  Also had a couple of other items, steady line of about 5 or 6 people lined up while it's open.

12.22@10:07   HR 132 bpm

Day 3 of running in Mexico.  Heart rate was really cooperating today, was in 110's and 120's for most of the run except until I started pushing it a little more at mile 8.  I'd wanted 14 miles but didn't know how many more times I could run past the taco stand without buying anything.   Weather was really nice again , with just under 70 degrees at the start.

4.61@9:25   HR 152 bpm

Back in Florida, first run (just walked yesterday), ran by feel not looking at heart rate.  It didn't feel like it was that high.  Looping in Westlake Village

6.28@10:52    HR  133 bpm

Two loops inside Westlake Village.  I did keep an eye on heart rate today so went a little slower.  Easing back into easy miles with goal of keeping one fast day and trying to pump of the mileage volume.

3.14@10:43   HR 132 bpm

Another easy day but still a run nonetheless.  I'd mainly been using Friday's for walking and biking combo, decided to run today.  One WLV loop.

13.42@12:46   HR 126 bpm

Slept in so Jessica could go to body combat class, then I ventured out to Colt Creek to check out the course with intention of completing one loop.   No markings up yet but I did load the course into my Garmin.  First time trying that and it worked pretty well except for one turn that I missed so ended up shorting the course almost 3 miles.  If I'd run the whole course it would've been pushing it as far as being back before dark when the park closed but probably ok.

Kept the pace very easy and the slower pace included times where I had to stop and figure out if I was still on course.

Weather was very nice and cool, unfortunately will be slightly warmer next weekend with some rain especially on Sunday morning (good motivation to finish as early as possible!).

Course is in great shape, probably the best I've ever seen it with absolutely no water obstacles.  By the end of the race next weekend it will be pretty wet but hoping for dry for the first two thirds of the race.

6.03@8:00   HR 158 bpm

28 Minute tempo run sandwiched between some easy stuff.  Felt hard but wanted to get one more faster run in before the very long and slow run this weekend.

Looping in Westlake Village, about 7:20 average for 3.8 miles with fastest mile at 7:10

2.67 @11:40

Slower pace and shorter run, 100 miles coming up on Saturday.

Definitely my lowest mileage training leading up to 100 miles.  Was supposed to shift gears to running a lot of miles after Big Bear, but that didn't quite happen.  Had a good 45k race the week after the (half) marathon, but then things got off track.

First, there was the trip to Raleigh for Thanksgiving - lots of driving, going back and forth between the hotel and Deb's house and then run/walking the Thanksgiving 5k with Charlotte on my shoulders for about half of it.  Knee was kind of messed up but fortunately got better once the inflamation went down.

Next up was the trip to Rochester/Buffalo - lots of snow and no cold weather running gear, but overall worth it to finally get Andy to a Bills game after talking about it for a long time and also finally getting to see my good friend Rob who's put up a tremendous fight against a rare disease which he's currently winning, it's been almost 15 years since seeing him, he's always been an inspiration since I've known him in grade school.

And then finally, the week in Mexico, which at least had decent weather (for running) and a safe area to run, so better than nothing.

On the plus side, made it out to the course and did most of a loop, trail is in perfect condition.

Long Haul 100 Race report 

(Garmin stats: 101.79 miles)

A pretty good day, great weather, perfect course conditions, but lack of training and just getting over a cold meant pretty much all walking in the second half).

Loop 1: 3:39:19

Feeling good and taking it easy. 7:00 am start this year vs last year's 6:00 am start felt more relaxed.  Plan was to keep the heart rate low, no specific run/walk ratio, just slow down for a while once heart rate hit 135.  I wasn't looking to break 24 hours and was pretty sure I was not in shape to do that, so this helped reign in my pace even though I was feeling good.  Ran into Brad and chatted with him.  He was on a very specific run/walk (not using whole minutes, maybe something like 4:30/1:30, kind of guessing here).  So, whenever I got ahead of him, dialed it back a bit.

Loop 2:  3:43:43       (7:23:02)

Loop 2 was a lot like loop 1 but now I had one loop down and "only" 5 to go.  Kept running pretty steady and ended up being pretty close pace-wise to the first loop.

Loop 3:   4:08:38     (11:31:42)

During this loop I would start out strong and gradually slow down by a combination of choice and need.  At the start of the loop, Evan adjusted the time he was going to show up since it was looking like I'd be way earlier than planned.

Starting out in the light, I'd finish in the twilight. 

As I approached mile 40, realized I'd be under 9 hours (about 8:51), thought back to the year of struggle race where mile 40 was at 10 hours and it seemed pretty hopeless.  I was also pushing things a little harder, no longer worrying if I was running over 140bpm for heart rate.   Coming up around Boots and Saddles the heel of my right foot was starting to feel raw, maybe a blister forming.  I had ignored the piece of bark in my shoe for too long.  After the aid station I stopped trying to push.  I'd be way ahead of 12 hours for the first half with no intention of trying to break 24 hours (althoug I'd have been happy if I did or got something like 25 or even 26 hours and felt good the whole time).

Also, I didn't have my lights on me, no headlamp or wastlamp, although I did have my $12 USB charger that came with a light on it which cast enough light so I wouldn't trip (last year Daisy managed to use the same charger/light as her primary and maybe only light source).

The last couple of miles from the last aid station to start/finish, purposely slowed down a little, as well as slowing down due to getting darker out and my root foot heel/blister issue.

Loop 4:    5:16:09    (16:47:51)

Evan had gotten there a bit early and was waiting for me, got going on the 4th loop which started as walking while I finished what I was eating, stopped at my car (half mile past start/finish) to grab waist light, headlamp, an extra shirt to stuff in my pack for when it got cooler out (it would not get cooler at night, sligtly warmer actually, would not get cooler until the morning, after sunrise as front started coming in), and trekking poles.  Eventually did some run/walk, still no set interval (probably would've helped at this point).  Made it to campground aid station for first time, I think I had some soup.  The electrolyte drink was starting to wear on me (Roctane mix).  They has candied dried ginger which was very tasty and made me feel better.

Sometime after campground aid station we ran with a guy named Brian (from Indiana), he had come through the first half in about the same time as me (maybe a little faster), but his stomach had turned on him.  Invited him to stick with us.   We stayed together until the second visit to the campground aid station, at which point he said he needed to take a bit of break.  We would see him later that loop just as we left boots and saddles and he was heading towards it, maybe just 5-10 minutes ahead of him.

Had the potato soup (it's just instant potatoes, kind of watery with either veggie broth or chicken stock).  Finally felt a surge of energy especially as we got closer to the start/finish.  Last mile of the loop was about a 15 minute pace (which would be the fastest split of the entire second half - never really got back to anything close to a "running" pace or even a jogging pace.

However, I did make it through the loop without further aggravating my heel.  Trekking poles might've giving me a slower overall pace but took a lot of weight off the heels.

With a time of 5:16 for the first loop of the second half, pace was slower than 30 hour pace (just barely under 32 hour pace).  I had to finish this year, did not want to fail at getting the 500 mile buckle and also really wanted to make sure I'd get one more lottery entry into Western States.  Did not feel well for much of the second half but knew I could make it through.  Evan was great company.  Next up was Cynthia who missed pacing me last year when I dropped out.  So, there was also that motivation.  She also brought with her some bandages and cream to work on my blistered heel.  Very thoughful and helpful.

Loop 5:    5:44:06    (22:31:57)

After working on my foot and getting some food and saying goodbye to Evan we were off to start loop 5.  Stopped by car to grab some gels and throw rain poncho into my pack as there was a chance of rain at some point.   This loop was a lot like the last one but this time I had Cynthia instead of Evan.  She was always very encouraging and helped keep me moving telling me what a good job I was doing even though I didn't feel like I was doing a very good job.  There were more food stops and a few short sitting breaks and more ginger (the candied pieces were gone but they still had some smaller ginger chews they kept hidden).  It's been a while since I've run with Cynthia, maybe a year or more so we had lots of catching up to do.  

Finishing up loop 5, leaving boots and saddles aid station is always nice, as we left this time, the finish felt more within sight.  Daisy would be waiting for us and then I'd switch pacers and thank Cynthia for her help. 

Loop 6:    5:27:49     (27:59:46)

Still dark out, with light not too far away, we set off for the last loop, and about a quarter mile away realized I left the trekking poles propped up against the building, so Daisy ran back to get them while I waited and finished the soup I was working on.  Just passed campground aid station (or maybe just before), we saw the sky change from black of night to a very dark purple, still almost black but slowly lightening up as dawn approached.

Making it back to sunlight was nice but there was still a way to go, moving along and tried to keep the stops as short as possible.  After what seemed like forever, made it to the boots and saddles aid station which was in the process of preparing to wind down.  There was a guy in yellow that finally got a good gap on me and would finish 10 minutes ahead of me.  There was also some rain which I hoped might go away before getting heavy but realized it was going to get heavy so broke out my $0.99 poncho which helped a lot to keep me dry-ish and retain some heat without getting too hot.

As we got to the final mile, chipped away at it and soon realized if I picked it up just a little bit could come in under 28 hours.  Small victory, I'll take it.

Crossed the finish line which Daisy was able to capture on my phone as she ran ahead of me a little bit.  Amy handed me my 500 Mile finisher buckle (she asked if I'd be back next year, I told her not to ask me that right now).  I was more excited than I thought I'd be with a pretty big grin on my face.

Then, went inside the pavillion where several people cheered pretty loudly for me while I held up the buckle.  It was a little bit unexpected. I felt like I could've run a better race (severe lack of training miles since Colt 45 race) but I did accomplish what I came to do - got the buckle I missed last year and got a fast enough time to enter into Western States lottery one more time.

After sitting for a bit, Daisy drove me to my car and said goodbye, then I sat for a bit and thought about napping but then after a little bit realized I did not feel tired at all.

Drove home and when I walked up to the door saw a hand drawn sign from Charlotte.  It showed me running with Daisy and her at home with her mom and Amelia cheering me on, perfect ending to the 500 mile journey.

2.29@13:02

WLV. First run since 100 miler, a lot of walking but some running.

7.04@10:55

WLV.  Much longer and faster than run earlier this week, feeling kind of normal.

4.85@10:27  HR  134 bpm

Another fairly normal run in WLV

AM 7.34@9:06  HR 152 bpm

Morning run in WLV using Garmin's suggested workout, "easy" run although heart rate says otherwise.  But I like have the meter showing whether I'm inside or outside of the pace range.

PM 4.31@10:47

Humpday Hustle run at new location (less than half mile from old location).  The Humpday Hustle group for a while now has shrunken down to just three of us.   A new running group started on Wednesday nights meeting at Starkey Market nearby.  I think there's about 40 or so people of varying abilities and distances.

Once finishing the run, Strava told me I completed the 300k challenge.  Forgot I had signed up for it.  Most of the monthly miles were from from 100 mile race.   Going to switch back to doing more miles but keep doing some bike riding (hopefully add more on) and working on strength.  I could do a lot better with the right mix but want to avoid blindly pouring in time without a plan, while having fun.

3.2@11:38   HR 127

Easy jog, a little faster than running, keeping the heart rate lower.

Last run for January 2025

10.35@9:58   HR 141

Longish run, ran from the Trinity Y, then over to Little Rd making my way toward the Starkey Gap Trail.  Ran south until crossing Keystone then far enough out so I'd get 10 miles.

Saw Jenny on the way back, she beeped and waved as I was crossing Trinity and Little.  She and Tom had run BDR 10K in Safety Harbor, they both did very well.

5.63@8:17    HR 144 bpm

3 mile tempo run with attempted pace of 7:15 - actual paces were 7:16, 7:30, 7:17

Looping (and loping) in Westlake Village 

6.48@10:21   HR 139 bpm

Easy run  day, figure 8 course in WLV

10.31@8:45

I think this was a slightly better run than my last two long run attempts.  Attempt #1 was supposed to be 13 miles@8:30 pace - I cut short that run by almost 2 miles due to some big toe pain, had a couple stops and effort was more like a tempo run vs a slightly challenging long run.  The "average" pace was 8:33, but if stops were counted, the average pace was really 9:16

 Attempt number two was 15 miles which I did do, but at a slower pace of just over 9 minute miles average and there were a couple stops.

Today's run was straight through.  Goal was time based, broken up into 4 parts - 5 minute warm up, 50 minute easyish (8:19-9:19), then another 30 minutes at about the same pace, then 5 minute cool down.

When I hit the 30 minute portion, was locked into an 8:20ish pace. 

So, the average elapsed pace (which was the same as average moving pace because I didn't stop at all) was way faster than the last two attempts.

Route was up and down Starkey Blvd with an extra out and back on Rangeland Blvd.

Progression run, 5 minutes warmup-easy, followed by 20 minutes of "regular" easy (8:19-9:19), then supposed to be 10 minutes @6:19-6:39.

For the 10 minutes fast part, legs just weren't turing over fast enough and the best I could do was 6:58 pace for that portion and really had to focus to at least get that.

Typical looping route in Westlake Village

Long Play 33 1/3 Race Report

This year marked the 10th time I've run this race which started in 2013 when I ran the inaugural race.  One year I ran the half marathon instead and two other years I missed (one year due to start of Covid era and another year when I was trying to stick to marathon training plan).

This year was my second slowest time but was actually one of my better feeling races with pretty much no one passing me after 18 miles (except temporarily after which I caught up to them and passed them a few miles later).  Weather was good, started out cool and never really got hot.

Heading out from Ridge Manor trailhead, first mile taking it easy with 12:05 then settled into the 11:xx's up until mile 9.  Mile 9 had the only water crossing which you could mainly tiptoe around at the expense of some time.  This also was a pretty rooty section through cypress grove and all of those bumpy cypress roots that are easy to trip over.

Miles 10-17 were good with paces in 11's and 12's as there was some uphills in this section.  Mile 18 was up and over Tucker Hill where there was an aid station.  Going down the other side my pace took a while to pick back up.  Got passed by a few people.  There was a woman who I had leap frogged back and forth for a while and a couple of guys who had been at the aid station same time as me, stayed ahead of me for a while.

This is the section of the course where things often start to fall apart for me and it was feeling like that might happen again.  But I think sometime after going up and over the next few hills I found myself starting to speed up again and a soon passed the ones that had gotten ahead of me as well as a few more people who I had not seen before who mustv'e been ahead of me for a while.  I was starting to feel pretty good again with a good chance of making it through the race without struggling and enjoyed the time running through the woods and the sections of open fields and then back to the woods.

My pace took a hit for mile 26 with a slower than expected 16:27.  Well , what happened was just after the aid station there was a guy running directly toward me who asked if he was going the wrong way.  I said yes, most likely and then I briefly doubted myself and maybe I had missed a turn and/or turned myself around.  So, I was now running with this guy and he'd stop every now and then to check his phone and we ran into his running buddy.  They were already 3 miles ahead of me due to some wrong turns they took.

Mile 28 was last ooops slow mile at 14:49 where I took  just a bit too long at the aid station.  Due to that slower mile, my average pace for the race so far was 12:29 by the time I left the aid station.  I gained some back so by the time I finished, average pace was 12:20.

Then after that it was pretty smooth sailing.  Passed a couple more runners and then finished the race with mile 33 at 11:43 and the final 0.35 at 9:35 pace.

Got my medal from Amy and Andy handed me my record (namesake Long Play race you get an actual LP).

Mile splits for the race:  12:05, 11:46, 11:13, 11:16, 11:05, 11:52, 11:16, 11:25, 14:21, 12:15, 12:12, 10:54, 12:43, 11:31, 11:49, 13:17, 12:18, 15:25, 13:41, 12:43, 11:34, 11:43, 12:54, 12:36, 12:46, 16:27, 11:31, 14:49, 11:16, 11:19, 12:15, 11:52, 11:43, 0.35@9:35

12.32@8:32     HR 152 bpm

Run based on time, 105 minutes with 5 minute warmup, 5 minute cool down and the middle portion at 8:19-9:19 goal.

Turned into kind of a progression run with last 4 miles just slightly faster than the fast end of goal range.

Course was big loop going from Westlake Village to Alderman, then north on Belcher to Klosterman then over to the Pinellas trail and then south a bit past the downtown area, then back towards Westlake Village via Omaha and Alderman.

5.53@9:04     HR 135 bpm

Easy day run, 50 minutes.  Suggested pace range was 8:19 - 9:19.  I wanted to keep it easy so stayed toward the slower end.  Glad the heart rate stayed low.  Hate it when I try for an "easy" run and it's like 10:30 pace with 160 bpm.

7.54@7:59   HR 145 bpm

Goal pace (range 7:09-7:29) run of 30 minutes.  Ended up with 7:07 average.  Last similar run was a bit slower than this with a slowing trend - i.e. not holding the initial pace.  Was much more consistent today, felt pretty good about it.  Always room for improvement.  But today felt like progress.

Ran in Westlake Village so had the usual small rolling hills which can be helpful.

5.44@9:12   HR  146 bpm

Humpday Hustle run with Evan, 6:30 pm starting at Starkey Market.  Left early enough to not be late this time and make it for the group photo.   No Daisy tonight.  Evan willing to play along with my fairly specific easy run - 5 minute warmup, 40 minutes 8:19-9:19, 5 minute cool down.  We didn't need to stop at all, looped around the lake at Cunningham Park.  The middle part of the run was just under 9:00 pace.

After the run you can get a free 4oz pour of whatever beer.  A lady has a small cow on a leash inside the bar.  I guess he's the mascot named Jack.  Not something I see everyday except now on Wednesday nights.

4.34@8:53  HR 150 bpm

Stride repeats of 12 by 20 seconds with 45 second jogs between, goal was based on steps per minute and not pace (Garmin HM plan w/ coach Greg), warm up and cool down.

It was a pretty fun run, not too stressful about hitting paces, just concentrating on moving legs  (196-206 steps per minute).

9.22@8:45   HR   150 bpm

8x800m  with 0.25 jogs between, was able to do the job - 3:09, 3:09, 3:05, 3:06, 3:08, 3:10, 3:08, 3:05

Looping in Westlake Village.

5.55@9:01

Wednesday night run from Starkey Market with the Wed Night run club.  Arrived a few minutes late.  50 minute run, most of it with Daisy.

3.81@9:02   HR 144 bpm

Easy run with 12 x 20 second stride repeats with goal in steps per minute instead of pace - can't look at watch during the strides or else it throws off the steps per minute unless wearing the chest strap.

14.1@8:31     HR   149 bpm

Started run just after 7:00, schedule called for two hours of "easy" pace range 8:19-9:19.  Felt relaxed and eased into pace.  After 5 minute warm up , first mile was 8:52, then next 12 miles in range between 8:40 and 8:00 pace (last mile), 5 minute cool down to finish.

This was an improvement over the run where I wanted to do 13 miles at 8:35 pace which I had to cut short to just over 11 miles due to big toe hurting, heart rate too high even with taking a couple of stops  (11.09 miles@8:33 pace, HR 159 bpm, elapsed pace that day 9:16).  Today's run was straight through (average moving pace and elapsed pace the same) and mostly a steady increasing faster pace after starting slower.

Did not run yesterday due to CD's cheer competition held at USF's Yuengling Center, followed by afternoon spent at Busch Gardens.

4.91@9:12      HR 142 bpm

Easy run day, 45 minutes.  Felt a little rough since my long run was just yesterday which although it went well, felt tired for a good part of the day.

7.63@8:37   HR 144 bpm

Workout 4 x 4 min, goal 6:09-6:29

Paces: 6:23, 6:20, 6:18, 6:20

Followed by 5 x 30 seconds at 5:09-5:29, made the pace range on all but one of them, but still pretty close (5:35 pace so probably within device error range)

Warmup and cool down each 15 minutes.  Ran in Westlake Village.  Cold front came through last night so was in much cooler feeling 60's for weather after having had a few days of warmer weather.

4.93@9:10   HR  153 bpm

Wednesday night run, formerly the Humpday Hustle which merged with the Starkey Market Wednesday night run.  Arrived about 30 minutes late, had given Andy a ride to get his vehicle from the shop but couldn't leave early enough from work.

Did a loop course from the market and around the lake via the Huckleberry shuffle, and then just past the market to get 45 minutes of running.

Saw Joe when I got there as well as Brad and then talked a little with Evan and Stacey after the run.  Was a nice and cool evening for running.  I did not take advantage of the free 4oz pour of beer.   Stopped by the house and visited with Esperanza before heading back to Palm Harbor.

5.06@8:55   HR   142 bpm

Easier feeling run around Westlake Village, lower heart rate and slightly faster pace than last night, must've gotten fully recovered.  Nice and cool morning for running.

10.23@8:19    HR   144 bpm

Progression run workout with just over 1 hour running between 8:19-9:19, then ten minutes @7:09-7:29 and finally five minutes @6:19-6:39 pace.

Weather was perfect, set out from Westlake Village first doing the big square loop around the outisde of the neighborhood, and then the 3 mile loop inside the neighborhood.  With less than 10 minutes to go of the easy part, used the water fountain outside the pool to wash down a gel (Frog Fuel), then finished the rest of the easy part.  Next up the ten minutes at about Half marathon goal pace went will, although slowed down a little after finishing a mile (was looking at average pace so I didn't think I slowed down much , but really I had gone from 7:13 to 7:37.

I guess I was preparing for the acceleration.  For about the first minute of the fastest part was just under  6 minute pace, gradually backed it down but then found myself slower than the pace range and had to struggle a bit to bring it back and made it to 6:36 pace for the last 5 minutes, just inside the goal range.

After the run, went for a walk on the causeway with Jacob (back for the weekend), Jessica, and the two little ones.  After the walk, Charlotte wanted a shaved ice from the Tiki hut and they wanted to sit down.  That somehow turned into Jacob and I each having a Sailor's Rum Punch.  Thought about passing on it but haven't gotten to see Jacob that much and looks like he will barely be back durning the summer between classes and work.

6.78@8:52    HR  147 bpm

For a Monday morning, felt pretty good and the weather also very nice.  Wanted to keep it easy but also secretly hoping I'd just speed up without realizing it.  That didn't happen but it was still a pretty good run.  Easy run days have just shifted to 60 minutes.

Garmin rewarded me at the end of the run by saying I was back at 53 for VO2 max