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

9.46@7:56    HR 150 bpm

45 minute tempo run with goal pace between 7:09 and 9:29, plus 15 minute warmup, 15 minute cool down.  Tempo portion broken up with 30 minutes for the first part and 15 minutes for the second part with no rest between, so still 45 minutes straight but just timed as two sections.  A good run is where I feel I can get on pace right away and hold it or better yet speed up, the whole time being in control and inside the pace range.  Sometimes I'm just short of the slow end then go just fast enough only to lose it again until finally pull it together and finish just inside the pace.

But today's run was the good run feeling, 7:07 for the first mile, just a little too fast making me worry I might struggle later, relaxed just a little and was 7:08 for the second mile.  Next two miles were 7:14 and 7:17, but I was looking at average pace so that didn't change.  After the first 4 miles, there was 1:13 left of the first 30 minutes where apparently I was at a 6:53 pace.  Then the next 15 minute segment was 7:17, 7:08, and again 6:53 for the leftover time (33 seconds).

The other good thing that happened on the run, was early on, garmin watch said my performance condition was +7 (whatever that means), usually on a very good day it would be +4 at best, with the rest of the days being between -1 and +1.

6.8@8:50    HR 147 bpm

Wednesday night run with old humpday hustle group and new Starkey Market run club.  Ran with Daisy and Joe and eventually caught up with Evan, Jeremy, and Chad.  I was doing prescribed one hour run with easy range between 8:19 and 9:19 after 5 minute warmup.  Out and back to Cunningham Park then I did some more on my own after getting back to Starkey Market to finish off the hour.

I felt pretty good on this run as sometimes it feels like a struggle on these Wednesday night runs until I'm more warmed up (usually after about 2 miles).  But tonight I felt good to go after 5 minutes and the so called easy pace actually felt easy.

This was my first run with Joe in a while.

6.05@8:17

Progression run consisting of 5 minute warmup, 30 minute easy pace then 10 minutes at 6:19-6:39, finally 5 minutes cool down.

Did the 10 minute portion at 6:34 pace and felt reasonably in control and steady.

14.12@8:30   HR   149 bpm

Two hour run with pace range between 8:19-9:19, gradual progression run as I started out on the slower end and finished up the last two miles a little faster than planned at a little faster than 8:00 pace.

Similar results to run two weeks ago.  Two weeks ago it felt like a big jump forward in improvement, today it felt like no progress but at least holding steady.  This was a bigger mileage week than I've had a non race weekend.

After the run, Jessica, myself and the little girls drove up to FSU for an overnight visit.  Jessica needed to give Soph a hug.  Wanted to see Jacob but he took off with friends to Gainesville to get out of town.  We might've taken Soph back with us but she was waiting on word about whether there would be finals (turned out they were either canceled or made optional). 

6.71@8:58   HR  144 bpm

One hour run consisting of the square loop around the outside of Westlake Village and then a smaller loop inside the neighborhood to finish off the time.

5.54@8:08  

Warmup, then 15 minutes pace range 6:39-6:59

Stayed solidly within the pace range although near the slower end for most of it, coming out with an average pace of 6:50 due to a slight speedup at after the first mile.  Hoping to really nail this one with a feeling that I had to hold back, instead I did the job and at least wasn't wavering in and out of the pace range.

It was a little bit on the warmer side compared to what it had been, but still a pretty reasonable 72 degrees - going to miss those sub 75 degree mornings once the summer hits.

6.59@9:06   HR  143 bpm

Wednesday right with the Starkey Market run club.  Ran part of it with Joe, Daisy, and Evan.  Daisy split off after we returned to Starkey Market while I kept on going to get the extra time to make it to one hour of running.

3.75@8:45    HR 137 bpm

Ran on Starkey Gap trail, run was easy pace plus 10 by 20 second strides in the middle of the run with goal in steps per minute to practice leg turnover.

11.35@8:23   HR  149 bpm

Ran in Starkey Park on the bike trail, 1:10 running easy then progressing to 7:15 pace for 10 minutes, then 6:35 pace for 5 minutes followed by 5 minute cool down.

Able to successfully switch gears to the faster paces after running a reasonably paced easy part (8:16 to 8:57 range for those miles).

This was also the Striders "Spring Fling" - first get together since Christmas which I had missed due to being out of town.  I got there too late for the group picture but said hi to a number of people I hadn't seen in a while.  Weather was nice but it's feeling like those nice mornings with cooler temps are few in number.

5.05@8:56

45 minute easy run in Westlake Village to start the week.

7.16@8:06    HR 149 bpm

30 minute tempo run with goal range between 7:09 and 7:29, actual pace came in right about 7:08.  I had started out a little bit on the high side for pace as first half mile was downhill and figured I'd settle into a slightly slower pace.  Watch was set up to time 20 minutes and then 10 minutes but no break between, it's just they way Garmin coach sets it up in case you need to cut it short.

So splits looked like this:  7:06, 7:03, 0.79@7:18, 7:02, 0.42@6:59

So, a little bit of a slowdown after the first two miles as the 20 minute timer counted down.

Felt good about this run, but then I saw that next week it's supposed to be 30 minutes at 6:50 pace.  That run scares me a little but I think I can do it and if I can it will be my fastest over 4 mile tempo run in a long time.

Not quite the race I had hoped for but it was a great course, perfect weather, well organized and fun.  Leading up to this race had felt good about my training until a couple of weeks out when I was sick for about 5 days.  On the upswing although I knew I wasn't back 100% but was going to hope for the best and went ahead and signed up almost last minute.

Last year I had done a similar training plan but couldn't travel due to baby on its way so did my own half marathon looping in my neighborhood on a morning that was in the low 70's - not ideal racing weather but survivable, did about 1:38:30 and felt I could do better this year with the nice 50ish degree weather, point to point with some downhill.

This was first time going to Rochester, MN (grew up in Rochester, NY).  Hilton Garden Inn right behind the finish line and bus pickup to the start was just a few blocks away.  Got to the start line about 6:30 and ran some warmup.  Heart rate quickly shot up but not too terrible.

Lined up near the 1:35 pacer, getting off to a good start at about 7:15 pace for first half mile, then backed it off, finishing first mile in 7:31 and letting 1:35 group get ahead of me.

There was a slight wind at this point, backed it off a little more with second mile 7:49, then 7:56.  Not feeling great at all, decided I needed to at least do the first 4 miles under 8:00, then see how it goes.  Had visions of just jogging it in.

Mile 5 was 8:09, had done my 4 miles under 8:00 and was just going to hang on.

But, next came some very nice downhill, so mile 6 started out feeling like mile 5, but second half of that mile got faster, came in under 8:00 (7:58), then more downhill running 7:33 and 7:40 for miles 7 and 8.  Those miles felt easy.

Mile 9 was going good but then lost some time at and aid station taking a gel, so that was 8:12, and then next mile 8:08,

Then miles 11 and 12 back to just hanging on as the course flattened out with some small rolling bumps through park trails and neighborhoods.  There was this one really tall guy that had gotten in front of me about mile 5 and I remember the soles of his shoes coming up really high.  About mile 11 point something he was by the side of the road stretching.  

There was a lady that I was trading leads with for a couple of miles, but once I hit the start of the last mile, picked it back up and did mile 13 in 7:52.

The 1:45 pace group came in about 1:44 so they were ahead of me.  The lady that I thought I had beaten was 1 second ahead of me chip time as she must have lined up in a more sensible position (which would've been sensible if I had run 1:35-1:36 range).

Had a nice block party atmosphere at the end with a band and free drinks, so hung out for a bit watching people finish the half, the full, and the 20 mile race (don't see too many of those).

I'd definitely come back here again sometime and see what I could do.

5.82@9:14   HR   133 bpm

Easy pace plus some sprints (Garmin workout 10 seconds all out, suposed to be like 4:40 pace).  Fastest one was 5:03 pace, but not sure how accurate it can be with just 10 seconds.  Left quad a little sore from doing more air squats than usual yesterday.

Also yesterday, used my gift certificate I got for my bday from Jessica's parents and finally sprang for a pair of Nike Vaporfly on sale for $209.  Going to see if they are any better than Brooks Hyperion Elite.  

Half way through the run changed into the new shoes.  Felt great but no super human speeds, although that could be due to poor form from sore left quad (and a little bit of lingering right knee instability).

4.26@10:14   HR 126 bpm

Did not get up early enough so not able to get in a full hour, 44 minutes instead, practice in zone 2.  Left quad a little sore.

AM  5.25@10:40   HR  126 bpm

Morning loops in Westlake Village, set watch for zone 2, took random walk breaks when I exceeded.  I found that doing few surges increased the pace I could hold and still stay in zone 2.  Felt better than just plodding along.

PM 3.13@9:52  HR 124 bpm

Starkey Market Run club, ran with Daisy who wanted to go slow.  Didn't specifically set watch for zone 2 range but ended up running it anyways.  Was a very nice evening with a slight breeze and small break in humidity.

5.02@7:53

Had intended on doing 4 x 4 minutes to work on Vo2 max but garmin suggested 19 minutes at 7:15 pace so decided on that.

Ran 7:01, 7:05, and 0.7@6:54

Starting out got onto a little faster pace thinking I'd settle a little slower but ended up staying closer to 7:00, mostly held about the same pace for mile 2 and then finished up the 19 minutes going a little bit faster.

Felt pretty good overall, temp was 74 and the humidity wasn't so oppressive.

6.03@11:03

Easy run , WLV

15.73@8:35    HR 158 bpm avg

Long run in Palm Harbor, starting in WLV and then big loop up Belcher, across Klosterman, and south down Pinellas Trail.  Finished up back in WLV with ending 15 minutes at 7:40ish pace followed by 5 minute cooldown.

6.0@10:58    HR 127 bpm

Easy paced just over 1 hour run in WLV trying to stay in zone 2 for easy days.

6.28@8:26     HR 147 bpm

Warmup then 4 x 4 minutes at around 5k goal pace (actual paces a bit faster than actual current 5k pace but hopefully working toward that goal pace).

0.62, 0.63, 0.63, 0.64 - so around 6:20 pace average for these.

AM 3.12@10:40  HR 126 bpm

Easy run in WLV

PM 3.22@9:10   HR 130 bpm

Humpday Hustle/Starkey Market run club - drizzly rain with some thunder rumbling in the distance but fortunately avoided the downpour.  Ran with Evan and Daisy.

6.0@10:35   HR 127 bpm

Easy run, just over 1 hour, WLV mostly zone 2

3.79@10:35   HR 128 bpm

Easy zone 2 40 minute run in WLV

RAP River Run 5K

Another run in the books, a little bit faster than last year by about 7 seconds with a time of 21:05.  First and third miles were about even (3rd mile 0.3 seconds faster than first), second mile (as is often the case) was a problem comparatively, that one was 6:56.  This was the first time wearing Vaporfly shoes.

Splits: 6:47, 6:56, 6:47, 0.1@6:16

Number one unforced error this year was lack of warmup, just over 1/2 a mile including strides.  My best ever 5k's have usually had a 2-3 mile warmup.

Expected conditions, hot and high humidity and a crowded start.  Tried not to look at my watch during first 400m but did happen to see something like 7:15.   Get out of the crowd and pass a few people then I'm more at the pace I want to be, around a 6:45- really I'd like to get out at a good start, 6:30 or faster and hold on as long as I can.

But the crowded start is not my problem, it's that second mile really.

Tom was running the 10K which started an hour before the 5k.  Two of my friends were also running the 10k and saw him a few times on the course as it looked like he was closing the gap on the first place person but in the end finished second place with what I think is a new PR of 33:24

Saw many of my friends, before, during and after the race.  This race is kind of like a reunion of runners I've met.  5k sold out this year.  Will be back next year.

5.7@10:42  HR 127 bpm

One hour easy in WLV, aiming for zone 2

8.75@8:14    HR 158 bpm

Instead of 4 x 4 minute workout, opted for Garmin's suggested workout of 5 x 8 min@7:40 pace.  Moderately challenging to have some effect I think but felt fun, although with the heat this morning I felt more taxed after the run than I thought I would be, and also partially because last repeat was more like 7:10 pace. 

 Will keep the next few runs easy.

AM - 3.79@10:39   WLV 40 minute zone 2 run

PM - 3.69@10:54  Starkey Market run club, another 40 minutes zone 2

6.02@10:40   WLV one hour (ish) zone 2 run

6.13@8:49

Rare Friday workout (almost always Tues or Thur), decided to do it since it popped up as suggested workout and since this was 8 x 1 minute with a generous rest in order to focus on speed it wouldn't be too draining and I'd still be ok for tomorrow's longer run (2 hours).

8 x 1 minute, with 3 minute jogs, goal pace about 6:20, felt good and was pretty much between 6:00 and 6:20

14.18@8:36 

Started out nice and easy, about 9:15 pace, miles got faster with fastest mile just over 8 minute pace.  Just over two hours of running.  Usual long run loop, warm up portion in WLV just over 2 miles, then over to Belcher, left on Klosterman, the south down Pinellas Trail to about 11 miles, then turn back, leave trail and work my way back to WLV with a couple more miles in WLV.

6.02@10:39

One hour zone 2 in WLV

6.87@8:01   HR 152 bpm

Workout 2 x 15 min @7:10 goal

First set: 7:17, 7:00, .09@7:23

Second set: 6:55, 7:06, 0.14@6:40

3.64@11:03

40 minutes easy pace in zone 2, Westlake Village

6.02@9:03

Workout 8 x 1 min@6:20

14.8@8:48   HR 155 bpm

Started off easy, loop insid Westlake Village, then big loop up and over Innisbrook with return on Pinellas trail as far as Tampa Road then back home via Omaha and Alderman.

First mile was 9:31, last mile 8:41, with final partial 0.8 mile at 8:17

6.0@11:06  HR   125 bpm

1 hour easy in zone 2

6.24@8:37

workout 4 x 4 minutes (pretty much 4 x 1k, each one was about 0.62 or 0.63)

AM   3.75@10:44  HR 126

Easy paced 40 minute run in Westlake Village

PM 3.8@10:38   HR  128

Humpday Hustle/Starkey Market run club, another 40ish minutes in about zone 2 for most of it.

3.71@10:49

40 minute easy paced run in Westlake Village.

Running the midnight run 5k tonight at Dunedin causeway.

Kiwanis Midnight Run  5K - 21:37, first AG

 Last ran this race in 2022 (2023 did Lutz 5k and 2024 did Firecracker 5k in Tallahassee)

This year was nearly a minute faster than the last time but also slower than this year's RAP River Run.

This race is always hot and humid.  Thought I could go out fast and try to hang on, but after maybe about 1/4 mile running in the 6:40's I was struggling to stay under 7:00, first mile 6:57, second mile 6:59, last mile 7:00.  At least I didn't fade too much.  

It had been raining earlier but stopped for the race.  I had to slow a little bit each time going across the draw bridge.  The metal grate section felt pretty  slippery and definitely did not want to fall on that surface.  So, three slight slowdowns - bridge on way out, turn around, bridge on way back.

Age groups were a littled different here, with me being in 56-60.  A friend of mine who just turned 60 and thought he'd be safe from me since I'd normally be in a different age group ended up in second place.

Despite the training runs where I do 1k or 1 mile repeats at sub 6:30 pace, can't seem to manage hitting a mile on race day at those paces.  I'd be happy even if I could get that first mile and then slowdown after that.  Going to try and extend my warmup next time, and maybe race during daylight and perhaps not across a slippery steel deck, and stop making excuses.

AM (the "next" morning") - 5.74@10:56 - 1 hour easyish in Westlake Village

11.8@8:26

Long run/workout consisting of 8 x 1 mile @goal MP.

Tried this run a while back but failed miserably because I waited until the afternoon.

Did pretty ok this time - 7:45, 7:41, 7:33, 7:35, 7:38, 7:42, 7:38, 7:24

One minute easy between the repeats.  Ran this while looping in Westlake Village, probably pretty close to the longest I want to run just staying in the neighborhood.

5.38@11:25

One hour zone 2 running in Westlake Village

Pace a little on the slow side but trying not to worry and trying to trust in zone 2 positive effects, these runs will eventually get faster.  Also, depends a lot on heat/humidity.

6.65@8:31

3 x 1 mile workout - 6:32, 6:22, 6:27

Good to know I can run these miles, just need to figure out how to put them altogether.  Wanted to run intervals a little longer than 4 minutes or 800m, 1k

Strava  let me know that 6:22 was my second fastest ever Strava mile with a 6:18 run at the Hooters 5k in 2019 where it said I got 19:46 but I can't really claim that becuase the course was short by quite a bit.

AM  3.61@11:18 - 40 minute easy pace run in WLV

PM 3.63@11:14 - Starkey Market Run club, another 40 minute easy run

7.26@8:51

Garmin lactate threshold test which put it at 7:19, same it has been saying for a while, but this time I used their test instead of having it update it whenever it feels like it.  Test consisted of telling me to run in a certain heart rate range for a certain amount of time, then bumping up the effort until finally saying the test was done, basically a sort of progression run.

5.06@9:32   HR  138 bpm

Easy run (although slightly harder and faster than more recent easy run pace).

Heading out tomorrow to California for a couple days of sightseeing, a 4 day cruise and one more day of sightseeing.  Cruise stops at Catalina Island and Ensenada, Mexico.  Not going very far so probably a lot of circles in the ocean.  Needed 7 days to go farther like Cabo.

Flying out early, arriving still in the AM.  Will get to visit with my brother as he doesn't live too far from where we will be.

Will try my best to get in some runs so I don't fall too far behind.

Did not get to trun due to early travel.  Got to airport on time but almost missed the flight due to not getting the baby added to the ticket (unable to do on phone/chat support, eventully staff at airport got it sorted out after they had to make some phone calls).

Got to LA and picked up rental cars (two cars easier than finding something that would fit 8 plus luggage).  Headed straight to In n Out for lunch then explored Santa Monica beach and the pier.  I climbed a rope at muscle beach.  I've been meaning to try out my climbing skills that I used to be good at a long time ago, was able to make it to the top but just barely and using my legs (will need some serious work to get back to arms only).

Next, made it to hotel ok, a Marriott property called the Burton House which used to be a Residence Inn.  Located in Beverly Hills so great location, not super fancy, but more than decent.  Expensive parking but I guess average for the area.  Great view from the rooms which were across from each other.  

After a little bit of relaxing, went to Hollywood to see walk of fame and the famous Chinese Theater.  Met up with Jessica's cousin's daughter or lives in the area.  So yes, it is very touristy but if you only have a couple of days and first time here, good to hit these spots.  For dinner, we tried heading over to The Grove market, but as it got later and had trouble deciding what to get, missed our window as things closed at 9:00.  Andy and Jacob did score some pizza, and Aubrey had some sort of pickle sandwich thing.

Headed back to hotel and ended up walking across the street to gas station store and bought sandwiches and some snacks for the room, so that was dinner.

Tomorrow we head up to Universal and plan to meet up with my brother and his family and also later with Jessica's cousin and her husband and also Taylor.

5.52 @11:19, HR  120 bpm

Visit to Universal but first I was able to get in a run.  Strava suggested a loop route.  There were some hills and one surprise.  I thought I had lost the route, thought I'd missed a street to turn down, but it turns out there was a staircase next to a hotel which I didn't think was part of the route but turns out that it was.  (I was running the route in reverse so it might've been less confusing going the other way).

Run was relaxing a quiet.  Even the main streets were pretty empty.  Mostly through residential area.  Maybe should've incorporated Rodeo Drive which was pretty close to the hotel (less than a mile).

61 degrees!  Certainly not Florida, but for some reason I didn't associate LA with chilly in July.

Stopped at McDonald's on the way to Universal, a little behind schedule, Tim was already there enjoying traditional English breakfast at Harry Potter section,

Made it there eventually and met up with Tim at the studio tour.  Honestly, if it had been an option to just do this we probably would have but in the end glad we had to do the whole park.  I had been here in 1980 when it was just the studio tour.  Had a few of the same things but mostly it was different.  CD was scared by the robotic shark and explosion and then again inside the earthquake/flood tunnel and fortunately for her the King Kong portion was out of service.

Spent a good portion of time with the little ones in Nintendo world while the older kids did Mummy ride.  Other highligts were having a Duff beer and buying a big pink "Lard Lad" donut which we had later that night (the donut was very good and well worth it).

Had dinner at Margaritaville with Jill, George, and Taylor and all of us, so like 14 altogether.  It was my first time at this chain.  The day went by pretty quickly.  When we got back to the hotel, Jacob went out again with Taylor and Jessica joined them because Jill was still with them.  I stayed back at the hotel with the little ones and Andy.

Tomorrow is the start of the cruise.

4.16@10:18

Quick run in Beverly Hills from hotel before getting ready for the cruise

1.14@12:43   

Ran on ship's "track" which was very small, since we were at anchor did not use run indoor setting, but since it was very short and we were at anchor instead of being docked the ship was moving so it distorted things.  Switched to treadmill

1.63@7:12

Pace probably not accurate, treadmill said 7:50 .  Not a big running day but better than nothing

Today was port visit to Catalina Island.  Andy hadn't packed anything nicer than t-shirts, yesterday for dinner he was able to fit into one of my short sleeve button down shirts so first stop today was at a store that sold shirts where he picked out one with turtles and one with jellyfish.  

Dipped my feet in the water, had some lunch and took a hike up the hill, stopping on the way down to look at a deer and buy some lemonade from a stand.

In the evening spent some time in the piano bar and went to the casino a little bit with Jessica while the older girls watched the little ones.

6.39@9:21

Treadmill on ship.  That's more like it, much better than yesterday's better than nothing mileage.  Trying to make it home without losing much fitness while on vacation.  Today was port visit to Ensenada, took the shuttle into town and then a bus tour with a guide named Hector.  We sat down for a light snack, some chips and guac, a couple of margaritas and it was somehow $80.  Also went to a local taco place which was very good but felt stuffed afterward.

Back on the ship that evening decided on Wednesday night sushi with Jacob and Andy instead of doing the full sit down restuarant.

5.94@11:03    HR 125 bpm

Hour ish in zone 2, southbound out of Westlake Village to Pennsylvania Ave, to Omaha, to Alderman

6.38@8:26   HR 139 bpm

Was feeling kind of down about things including my lack of running progress, felt like giving up from doing anything difficult so a good antidote to that was 3 miles@7:14 goal.  With the bar set low, started out not feeling like I'd hit goal but was ok with that, gradually got a little faster and ended first mile at 7:21, slow from goald but not that far off, next two miles sped up to 7:09 and 6:59, so ended up beating goal pace by a little and decided glad I showed up today.

AM  3.87@10:32  HR   124 bpm

40 minutes easy, zone 2 and ended up feeling like zone 2 might be improving.  It's not linear but some days are just a little bit faster.  Would like to be running in 9's while staying in zone 2.  Trying to trust the process.

PM 3.67@10:55   HR  123 bpm

Another 40 minutes zone 2 at Starkey Market run club.  Evan stuck with me the whole time.  Mandatory walk breaks to get back down into zone 2 have become less common, I can kind of just jog along.  Pace a little slower than this morning but not bad for the 83 degrees and humid evening air

5.18@10:26  HR 130 bpm

Started out feeling like I could go faster and stay in zone 2 but that didn't hold up after the second mile.  Ran low on time also so didn't get in the full hour I had wanted.

6.06@9:06   HR 139 bpm

Garmin suggested workout, 8 x 1 min @6:20 with 3 minute easy between.  It was fairly gentle for speed work and I managed to not mess up my knee.  Second workout this week that made me feel a little better about myself, thanks Garmin 

14.16@8:48    HR 154 bpm

Knee felt reasonable , started out easy and in the opposite direction than usual for a Palm Harbor long run.  Instead of going counter clockwise running Belcher to Klosterman to Pinellas Trail, I took the south exit from WLV ran on Nebraska to the Pinellas Trail then north to Klosterman and back towards the start on Belcher.

I think I like this direction better.

Slow first mile at 10:08, peaked at mile 8, but hung in ok after that to the end.  Overall it was better than expected.

6.02@11:00  HR 129 bpm

One hour-ish in Westlake Village trying to stay in zone 2, mostly successful

5.54@8:11

Garmin suggested workout 3 x 7min@7:10 pace

7:17, 7:06, 6:44  (so each one about one mile'ish)

AM 4.06@10:36   HR 126 bpm

40ish minute easy run targeting zone 2, location WLV

PM   4.02@10:32 - Starkey Market Run club with Evan, zone 2 was a little faster for some reason, maybe progress, maybe easier running with someone

6.93@8:10

Workout 5mi @7:29

Actual splits: 7:39, 7:17, 7:21, 7:14, 7:16

2.14@11:38

Easy zone 2 in WLV, shorter run today

13.13@8:01

Temp - 60 degrees (I'm not in Florida)

Heading toward the marathon, but also traveling.  Got in late last night to Syracuse then drove to my parents place.  Nice and cool in the morning so no need to get a super early start.   Supposed to be 13 miles at 8:00 pace, psychologically I didn't feel capable so I decided, one mile warmup then a good solid 12 miles.  

First mile of the 12 miles felt shaky and just barely got close with 8:02 pace, but then found a groove and stayed well under 8:00 for the rest of the miles.  Terrain on Wellesley Island is slightly rolling, on the main road for as little as possible (main road actually not that busy but is kind of narrow with not much shoulder).  Old road runs parallel to the main Island road, then old road ends and back onto the main road for a little then (new to me) Peel Dock Road.  Takes me past some very nice houses/cottages along the river and under the Thoussand Islands bridge and finally back again to the main road coming out by the island's only convenience store (basically sells, beer, gas, and worms, but there's an adjoining ice cream stand and liquor store).  A little more once back on the main road before turning around and heading back the way I came.

Splits (happy with these) - 8:02, 7:44, 7:50, 7:51, 7:40, 7:46, 7:43, 7:41,7:40, 7:45, 7:40, 7:30

5.03@9:39

Easy paced run, Wellesley Island NY

3.42@9:39

One more easy run on Welleslsy Island before heding home

3.81@11:14

Easy paced evening run in Palm Harbor (no Starkey run today), getting dark toward end of the run, made it back to car just in time

6.26@8:01

Three mile threshold run in Westlake Village.  Splits - 7:07, 6:56, 6:50

Plus warmup and cool down

3.62@11:27   HR 128 bpm

Easy paced run, WLV

10.02@7:50 

Last longish run before the marathon, 10 miles at goal MP.  Pretty much did the job but one minor mishap, about halfway through I went to tighten my belt so I stopped and took it off, ditching it to pick up later.  Kind of warm out, not sure about running with no fluids but figured I'd be ok until getting home.

So, unfortunately it wasn't a straight through non-stop 10 miles.  Running up the hill on Belcher, I missed sub-8:00 with an 8:06 but all the rest of the miles under 8:00

Poconos Wicked Fast Marathon 3:45:22

Garmin Stats - 25.92@8:42  3:45:26

Friday Sept 12 marathon because it was the last day to qualify for Boston.  I knew that 3:30 was a long shot (also 3:30 actually getting me into Boston would be a long shot, turns out I would've needed something like 3:25:30 or so.

They had a Saturday race also which would be for the first day of 2027 BQ.  Since I'll age up for 2027 and get extra time, I'm going to run another race soon while I'm in shape to run the time I got today, which if I run it smarter and things go well should be able to shave off 5 minutes.

Course was great and weather was really nice.  Bus took us to the starting area from the finish area.  I did not have enough warm clothes, could have at least used a hat.  Course was mostly a straight line but with the first 5K heading in the opposite direction then turning around to come back to the start.  Surface was 99% packed dirt road.  Surprisingly did not get any pebbles in my shoes (had thought about gaiters).  Wore Nova Blast 5 instead of something carbon plated, thought it might be better on the non-asphalt.

Night before, I didn't get to the hotel until nearly 11:00 after the flight to Philly and then the drive to Lehighton and maybe not fueled up as good as I could have been.

First/Second half splits:  Mile 13 1:46:02, so about 1:47 for 13.1 half split with final time of 3:45:22, so positive split of about 11 minutes, so maybe 3 minutes too fast?  In theory, had I run 1:50 for first half, maybe finished right around 3:40 or hopefully 3:39 and some seconds.

First 3 miles, eased into the race - 8:29, 8:12, 8:24

Then tried to step on it - 7:58, 7:52, 8:08 (that last one should have felt easier).

Mile 7 - ducked into the porta-potty, maybe could've kept going, too much time wasted, 9:06

Tried to get back on pace - 7:53, 8:05, 7:52, 7:55, 7:53, 8:15

During this segment, I knew I was pushing too fast for how I felt, but part of me didn't care.  Just race it and see what happens.  It's almost all downhill.

But soon, people I had just passed or had passed a while ago eventually came running past me.

Second half splits - 8:31, 8:33, 8:23, 8:44, 8:29, 8:53, 9:02, 8:55, 9:56, 10:41 (at least it didn't get any slower after this one), 9:52, 10:07, 10:10

Mistakes:

1. Programmed in my "warm up", thought initial turn around was at 2 miles but it was really at 5k.  It's a gentle 1% grade pretty much the whole way, so first 5k was 1% uphill - first two miles were 8:29 and 8:12, then slowed down a little to 8:24 for the third mile thinking maybe mile 2 was a little too fast.  In retrospect, first three miles were fairly conservative
2. Bathroom break at mile 7 leading to 9:05 mile, it wasn't really that urgent, apart from the time I lost, paniced a little bit and ran too fast to try and catch up and only held 8:00 average for next 6 miles, the mile after that gradually kept on slowing with small comebacks here and there before a deeper trough
3. Passing those two women running together.  I didn't want to creepily run just behind them after having caught up to them.  Did exchange a few words and they probably would've been fine if I'd just said "Hey, do you two mind if I pace with you as long as I can?"  Maybe I would have slowed down just enough and then hung on.
4. Finally, focusing in on that 8:00 pace and not backing off soon enough.  I knew 8:00 pace was a long shot but wanted to give it a try, but once I got that feeling it wasn't going to happen I didn't back down right away.  But, at the same time, maybe I could've still pulled it off (part of me keeps thinking).

Pros and Cons of the course:

Pros:

Nice point to point course, beautiful scenery, gentle net down hill, pretty much no uphill (except first three miles at 1% grade, and last mile going over the bridge in town)

Cons: 

You get a little less return on packed dirt vs asphalt, couple uneven spots you kind of had to be careful running over especially on tired legs, no water stops until about just before mile 6, but then pretty good after that

4.28@12:15

First run since marathon, taking it very easy today.  WLV

AM 3.7@10:58    WLV

PM 3.62@11:11  Starkey Market run club

6.25@8:43

Felt well enough to do a light workout.  8 x 1 minute (garmin suggested workout), averaged about 6:15 pace with fastest one at 5:54

Tallahassee at the hotel

run 1 2.69@11:56

run 2 2.29@10:57

run 3 treadmill 3.33@7:28

6.68@8:43

Workout 3 x 1 mile, splits 6:41, 6:32, 6:13

First mile interval felt a little sluggish but not far off from goal.

Felt great on the last one and was a little faster than range.

After the workout Strava told me that it was a "1 mile personal record lifetime" which is true as far as Strava knows.  My real record was during the Chasco Main Street Mile in 2017.  Maybe I can beat that time again sometime, 5:40ish