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Croom Zoom 100k Ultramarathon, Florida

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Location:

FL,United States

Member Since:

Feb 08, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Certified course PR's:

Mile: 4:28.0 (Florida, Jan 2020)

5K: 15:12 (FL, Jan. 2020)

10K: 31:44 (FL, Feb. 2020)

15K: 49:03 (FL, Feb. 2020)

1/2 Marathon: 1:10:34 (FL, Feb. 2020)

Marathon: 2:26:57 (WA, July 2019)

100k (63.7 miles, trail): 9:11:00 (FL, Jan. 2019)

Personal:

I started running in 2010 and have (mostly) kept it a habit ever since!  

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Slow milesFast milesTotal Distance
3545.61543.094088.70
Slow milesFast milesTotal Distance
0.000.000.00

No running- flying back to FL.

Slow milesFast milesTotal Distance
8.000.008.00

PM: 8 miles solo.

Slow milesFast milesTotal Distance
6.300.006.30

AM: 6.3 miles with the group at the track-nothing fast for me.

Slow milesFast milesTotal Distance
2.100.002.10

AM: 2 miles.

Slow milesFast milesTotal Distance
0.000.000.00

No running.

Race: Croom Zoom 100k Ultramarathon, Florida (63.3 Miles) 09:11:00, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
32.3031.0063.30

Race information

  • What? Croom Zoom 100k Ultramarathon, Florida
  • How far? 63.3 miles
  • Time Achieved? 9 hours, 11 minutes
  • Place? 1st overall

Goals

Goal

Description

Completed?

A

Set course record

      Yes

B

sub 10 hours

      Yes

C

Complete race

      Yes

Splits

First half (52k): 4 hours, 13 minutes.  Second half (50k): 4 hours 58 minutes.

Training

My first ever ultra-marathon!  I started this training block in the worst shape I have been in since about 2012.  I was overweight, not fast, didn’t run much for two months, and had no interest in running fast.  This was most evident in the half marathon I did in November where I earned- truly earned- my worst time since 2012, when I ran my first half marathon. 

Then I signed up for this race and it inspired me a bit: I started running a ton of miles, building up to 120 at my peak, with thirteen 20+ milers, and three runs of a marathon or longer with the longest being 31 miles.  The only thing I missed was a 40-miler I was hoping to accomplish, but I wasn’t too worried about that.  Physiologically there isn’t an advantage to that and mentally I’m hardened. 

Pre-race

I slept well two nights before the race, figuring I’d be nervous- thank goodness I did!  The sleep then night before was 4 hours max and was completely restless.  I woke up at 3:45am (race starts at 6:00) and decided to just get up.  I had a bagel with peanut butter, granola, water, electrolytes, and a banana.  I wanted coffee, but decided I’d rather avoid the restroom as much as possible before and during the race so I nixed the idea.  I had bought a headlamp the day before thinking a hand-held wasn’t enough, so I added that to my outfit.  I had a basic running belt, but no water bottles/camelbacks or anything.

Elia and I decided we’d both run our own races- whatever that may be- despite training together.  I think this was smart.  A lot of things can go right/wrong in such a long race, so it was best to just stay focused on ourselves.

Course

The course was completely on a beautiful single-file dirt/trail in the middle of nowhere with a 2.2 starter loop, followed by 6 ten-mile loops, allowing you to come back to the start point and get to your belongings.  There was one other water stop at the 5-mile mark that also offered junk food.  The course was 80% dry through grass/woods with some hills and 20% wet/mud and full of roots, but overall was easy, especially since you looped back to the start spot.

Race

I had decided to just run with whomever was in front.  The race had 3 categories with a max field of 250 runners total: a 25k (which started an hour later), a 50k, and a 100k (both of those started at 6am).  Three of us started off nice and fast, and I was thankful since it was impossible to see all the roots, race markers, mud, puddles, undulations, fallen trees, etc. since it was pitch black.  The head lamp and handheld flashlight I was making fun of having a day earlier ended up being completely necessary.

Starter short loop and 10-mile loop one

The first 2.2 was through some sugar/beach sand which was tough, but thankfully it was only on that part of the course.  We ran through camp to cheers from the crews and volunteers which was cool.  Then about a quarter of a mile- although we didn’t know at the time- we made our mistake: we went straight instead of making a hard right onto a side trail.  Since the “course” had just started, the three of us weren’t too sure what to be looking for (reflective blue tape), so we just followed the marked trees (that we eventually learned were for a longer loop).  Lucky for the three of us, it loops back to the regular course, but instead of being ahead of the rest of the other 100 runners in the 50k/100k, we were behind them!

We were all heart-broken, and the guy who had been right in front of me noticeably dropped back and I never saw him again.  I struck up a conversation with the lead guy, Josh whom was running the 50k, and we decided to just let it be and continue.  Although frustrated, we eventually caught up and passed the entire field (again) which was challenging on a single-file path.  I felt great but was disheartened about the 1.1-mile mistake.

10-mile loop two

I stopped and grabbed food and water before crossing the mat at base and shed my lights and winter hat and switched them out for sunglasses and a regular cap.  Anthony surprised me and joined for this second loop and we caught back up with Josh.  We got to the point where we made our error and there was a guy sticking a sign into the ground with “RACE à” in big giant lettering at the exact spot we made our error: gee, that would have been helpful the first time around.  Other than that, this loop was a blur.  We flew, relatively speaking with a 7:30/mile average and had some fun conversation.  I felt great.

10-mile loop three

I thanked Anthony for running the last loop with me, stopped and fueled up again and switched into a pair of dry shoes.  I am very happy I had planned on doing some stopping- it became an easier way to make small mental goals to get to my “stopping points” even if it did make me lose 4-5 minutes at a time.  It was also nice to talk to Jenni and Eva who were nice enough to “crew” both of us.  This loop also breezed by with just a pee stop and a water stop at the 5-mile mark.  My overall average was at about a 7:50/mile pace when I came into base camp again.  Josh sped up at the end since it was the end of his race (the 50k) and I was now on my own for the rest of the race.  I felt great, minus some sharp pains in my right knee. 

10-mile loop four

Now things were getting serious.  I did not want to eat more, however ate everything I had planned except for one baggie of nuts which I tucked into my belt.  I started taking some electrolytes and packed one for the mid-point.  This was helpful, as I was feeling a bit dizzy and off.  

Josh had finished his 50k on the last loop, so now I was on my own, which made it tough.  Passing runners on the single-path had started to get truly annoying.  I think I was most surprised with them not realizing I was behind them- how do you not hear footsteps crashing in the middle of a forest of nothingness?  I guess I will take it as a compliment! 

This loop is the first time I felt it was time to focus.  The run became a mental struggle, and the desire to walk was intense and increasingly challenging to subdue. 

10-mile loop five

I had given up on the nuts I had packed and stuck with my other items.  I just didn’t want to eat them.  Now I understood why they had so many random food options- you will have no idea what food you will want to eat on the run, but it certainly will not be anything you expected to want to eat!  I also switched into now my third pair of shoes, so I'd have dry feet and changed my shirt which was soaked with sweat from the first 43 miles.  Mentally, I struggled to keep my mindset in “run” mode as opposed to “walk” mode.  The thought of walking was just so pervasive.  I wasn't out of breath, I wasn't hurting much, I wasn't incoherent- I just had an incredible desire to walk.  This loop also was responsible for my only fall of the race- I tripped over a root going up a hill and ate it close to the base camp.  The thing came out of nowhere, I swear!

10-mile loop six

The final loop!  Mike an Alan had showed up prior to this loop to cheer me on, so I took some pictures, videos, and thanked them before eating/drinking/heading out.  I had secretly hoped one of them wanted to run with me, but unfortunately I was on my own!  I suppose it is better that way.  I wanted to do this for me and see if I could accomplish it solo, particularly at the end.  This loop saw the most walking, which was surprising given the end was so close. 

The final loop was the only time I jumped into every puddle, splashed every mud spot, and launched through the course without trying to avoid certain obstacles.  I wanted to enjoy the experience.  I was dirty, my shoes were muddy, and I had water spraying on me.  I loved it.  I cruised through the last half mile, my legs suddenly regaining their strength and crossed the line first overall with a new course record for this particular course.  I was shocked to see the contingent there: Mike, Eva, and Jenni I knew would be there, but Ali, Jenn, Chris, and Gail had surprised Elia and I and had showed up to watch the finish!  I hung around thanking them all and taking pictures and then was lucky enough to watch Elia roll in about 25 minutes later in second place!  I am not surprised- he had outworked me in every way to prepare for this race and truly earned his success today.

Post-race

What a euphoric feeling.  I felt accomplished.  I struggled but showed resilience.  I felt pain and ran through it.  I had doubt yet persevered.  I wanted to throw out my race plan, however kept my discipline.  I knew there was a risk of failing to finish a race for the first time in my life, but never let those thoughts creep into my confidence.  This race changed me as a runner.  I could not rely on my speed or talent at all during this race at all.  It really was me this time and just the qualities I have been building in my personality that got me through this endeavor.  I am sincerely proud of myself completing my first ever ultra-marathon.

 

This report was generated using race reportr, a tool built by /u/BBQLays for making great looking and informative race reports.

Finish lineFinish line

 

At 53.3 miles inAt 52.2 miles

Comments
From Martin on Mon, Jan 07, 2019 at 09:43:49 from 91.21.194.128

Congratulations, very strong performance!

From jtshad on Mon, Jan 07, 2019 at 09:56:40 from 141.221.191.225

Congrats, great race! What a range...5k to 100k! Nice start to 2019.

From Rob Murphy on Mon, Jan 07, 2019 at 11:33:35 from 163.248.33.220

Impressive! You're making it look easy in the pictures.

From Tom K on Mon, Jan 07, 2019 at 12:36:11 from 47.206.60.114

Amazing!

From Jason D on Mon, Jan 07, 2019 at 19:10:45 from 73.144.88.57

Nice work, Mike. That's a heck of a distance at which to make your ultra debut.

From Mike on Tue, Jan 08, 2019 at 08:15:59 from 168.213.5.107

Thanks guys! It was a fun experience.

Jason D- yeah, I suppose I skipped a step in there, heh.

Tom K- Thanks! Hope to see you at Gasparilla?

Rob- I appreciate that! Sunglasses help hide the glassy eyes.

jtshad- It's only twenty 5ks in a row, no biggie!

Martin- thank you, it didn't feel strong~!

From Tara on Tue, Mar 19, 2019 at 09:00:23 from 73.131.199.149

Wow, what an impressive time and finish for your first ultra! Sounds like a fun course!

Slow milesFast milesTotal Distance
4.000.004.00

PM: 4 miles at 11:40/mile pace

Slow milesFast milesTotal Distance
10.500.0010.50

AM: 5.5 miles at 10:20/mile pace.

PM: 5 miles  at a  9:30/mile pace.  Slowly but surely feeling better.

Slow milesFast milesTotal Distance
10.500.0010.50

PM: 10.5 miles  at a  8:30/mile pace.  Felt much better.

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles, 7:50/mile pace.  The pace is getting much better, I'd say my legs are still a bit tired, but I felt fine- no pain, just soreness.

Comments
From Tom K on Fri, Jan 11, 2019 at 09:23:02 from 47.206.60.114

Your recovery from that race is crazy fast. Amazing stuff!

Slow milesFast milesTotal Distance
13.200.0013.20

PM: 13.2 miles @ 7:30/mile pace. Felt pretty good, definitely felt the tired legs at the end. Fun run.

Slow milesFast milesTotal Distance
6.000.006.00

AM: 6 miles

Slow milesFast milesTotal Distance
23.300.0023.30

AM: 19 miles.  Wicked fun run- Drew made an appearance- it was great to see him of course, but I appreciated the conversation more than even the run.

PM: 4.3 miles

Slow milesFast milesTotal Distance
12.500.0012.50

PM: 12.5 miles.  Felt easy.

Slow milesFast milesTotal Distance
15.854.0019.85

AM: 10.35 miles, one of them fast with the group to help pace.

PM: 9.5 miles, with 6x800 with 400 recoveries.  I was very conservative, but I did hit every goal that I passively made prior to every interval- increasing in speed/effort.  

Slow milesFast milesTotal Distance
0.000.000.00

Had to go in to work early, then had extra work after work, then dinner went long (to 10pm) so I took the L.  Not happy about it.

Slow milesFast milesTotal Distance
18.000.0018.00

PM: Felt bad about the skip yesterday, so I ran an 18-miler today for no real reason.  7:30/mile average.  Felt easy until about 13, then I got a bit tired without any nutrition.

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles at about 9:00pm.  

Slow milesFast milesTotal Distance
16.350.0016.35

AM: 13 miles at 7:20/mile pace.  Felt pretty easy.

PM: 3.35 miles to even it out.

Slow milesFast milesTotal Distance
20.100.0020.10

AM: 20.1 miles with Elia, Anthony, Alan, Ali, Gretchen, and Rona.

Slow milesFast milesTotal Distance
10.000.0010.00

AM: 10 miles.  Felt easy.

Slow milesFast milesTotal Distance
13.105.5018.60

AM: 10 miles.  1x3000, 1x200, 8x100.

PM: 8.6 miles, then 3x1600 with half time (2:30) recovery jogs.  Splits- 5:07, 5:04, 5:03.

I felt really heavy in the afternoon, which I feel is mostly related to the sprinting I did in the AM.  I was worried after the first mile, since it was a bit slow (I was aiming for a 5:05), but I was pretty even throughout after that, and did not reach deep into the tank.  The feeling of lethargy never did leave, however when looking back at my heartrate it is pretty apparent it was mental fatigue more than physiological, although I would have argued otherwise without that information!

Slow milesFast milesTotal Distance
8.300.008.30

PM: 8.3 miles solo.

Slow milesFast milesTotal Distance
5.100.005.10

PM: 5.1 miles easy.

Slow milesFast milesTotal Distance
3.000.003.00

PM:3 miles easy

Race: Belleair Sunset 5k (3.107 Miles) 00:15:33, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
5.903.119.01

AM: 2.1 miles easy

PM: 3.8 easy, 5k hard

Race: Bellair Sunset 5k

Goal: A goal: sub 15:51 (PR for a road course), B goal: sub 16, C goal: 1st overall

Course: I really enjoy this course.  There are no points where it is congested, quite flat although very breezy, there are only a couple of hard turns, and there are no 180-degree pin-point turns, so this course is pretty great for a 5k.  

The race: There was no one running with me from the start unfortunately, and the footsteps were gone from behind me about 30 seconds into it, so I was on my own.  I felt great through mile one and was very relaxed, cognizant that I needed to maintain a high cadence (I ended up with a 196 average) while relaxing as much as possible- it has been quite a long time since I've taken a 5k seriously, but I generally seemed to remember what it takes to not fall apart, not drop the cadence, and to not lose form.  Mile one was a 5:02.

Mile two was shockingly easy.  I felt in control, relaxed, but I decided not to push it despite feeling great.  Mile two was a 5:02.

Mile three was tougher and the breathing changed the moment I tried to speed it up.  I relaxed back down, afraid I was going to blow it going too early. I knew I was about 5 seconds behind breaking 15:30, but I don't know, I just talked myself into thinking I was closer than I was.  Mile three was a 5:02.

The last turn is a hard 90-degree turn down to the finish.  Although the race is small (650-700 people), it is a great finish since you can see the clock and have literally 110 meters to sprint to your hearts desire.  I closed ridiculously fast (for me anyway), my cadence hitting a 205 and finishing in 27 seconds.  I have been working on my anaerobic capacity, but wow, I felt like a sprinter out there!

The finish time was a 15:33, 1st overall and it was a PR for a road course!  The 2nd overall guy crossed the finish in 17:35 and no one else broke 18, which saddens me a bit, since this race is usually a really fast one.

Splits- 5:02, 5:02, 5:02, 0:27

Final thoughts:  I just missed 15:30, but that's okay, it's right around the corner and I did hit my planned goal and a shiny new PR.  With hindsight bias, I suppose I should have amended my goal, but I had nothing to go by having just ran a 100k ultramarathon a couple of weeks ago.  I mean really, let's be serious- I'm happy to have any speed at all.  I really felt good this race (especially during it), and it is probably the first 5k I've ever had that didn't feel like I was on fire by the end of it.  

 

Comments
From jtshad on Thu, Jan 31, 2019 at 09:30:11 from 141.221.191.225

Congrats on the smokin fast new PR and win! Man you are on fire...that range I mentioned on your 100K report is so impressive. Good luck at the PR in the upcoming HM.

From Jason D on Sun, Feb 03, 2019 at 13:23:58 from 73.144.88.57

Congrats, Mike! Perfect splits. I would echo what Jeff said above.

From Mike on Mon, Feb 11, 2019 at 07:45:48 from 168.213.5.107

Thanks guys! I appreciate it. I didn't think it was logically possible to do well in both, so I'm a bit surprised as well.

Slow milesFast milesTotal Distance
15.000.0015.00

AM: 15 miles with Anthony in the rain and cold.

Slow milesFast milesTotal Distance
8.300.008.30

AM: 5.2 miles

PM: 3.1 miles

Slow milesFast milesTotal Distance
11.754.7516.50

AM: 9.1 miles, 2.25 of them fast (alternating 600s & 1000s) with the group pacing them.

PM: 7.4 miles, 2.5 of them fast (400s) trying out some old shoes I rarely wear to see if I liked them enough to use them this Saturday.  The pair I used on Saturday are just insanely thin- so although I'd definitely be faster in them, I'm not sure the return from the shoe weight will compensate enough for the increased impact of footfalls throughout the race.  

That being said I'm 90% certain I'll be running in my 11oz trainers for Saturday.  The math comes out to about a 5 seconds/mile loss with that choice, but it's better than an injury!

Slow milesFast milesTotal Distance
8.000.008.00

PM: Felt great, 180 cadence, easy pacing right where it should be.  I am excited for Saturday.

Slow milesFast milesTotal Distance
5.000.005.00

PM: 5 miles

So on Saturday I'll be racing the half marathon again.  My last attempt atthe half was an epic mess, however I am in great shape currently and will definitely try to PR.  I have the option however of shooting a bit for the stars on this one, and I'm not sure if it's a logical step.  I did just run a 15:33 in the 5k despite  the lack of speed work recently and felt like I had more in me for it and felt great during the race.  I'm torn: I have not done much tempo work, however my mileage, speed, weight, and nutrition has been very good.  It seems fair that I should definitely shoot to best my PR if the weather cooperates, however I am not sure by how much.  

Option 1- PR at sub 1:12:30 @5:32/mile pace.

Option 2- Shoot for sub 1:12 @5:30/mile pace.

Option 3- Sub 1:11 @5:25/mile pace.

Option 4- Sub 1:10 @ 5:21/mile pace.

Option 1 seems a waste of an opportunity.  Option 2 seems to also be a waste of an opportunity (although with the lack of preparation with specificity, is likely the most logical one).  Option 3 seems to be the most plausible.  Option 4 seems to be a bit of a dream scenario.  

I really want to shoot for option 4, but  the prospect of blowing up like last time is one that is resonating in my head.  I am definitely in better shape, but that pace would be difficult to recover and still PR from if things went south.

Slow milesFast milesTotal Distance
2.500.002.50

AM: 2.5 miles

Race: Safety Harbor Half Marathon (13.109 Miles) 01:13:46, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
6.1513.1119.26

Safety Harbor Half Marathon Race Report

Well, I'm going to keep this brief, as I am disappointed in the result.

Weather/Training/Course: Hilly course, but nothing that would deter a PR in my opinion.  Weather was a bit uncooperative (70s, humidity over 80%, high dew point), but I expect that by now.  I decided to shoot for sub 1:11 with a 5:24 pace (so 1:10:47), since  my mileage and speed have been great.  The only thing I've lacked was specificity for the half marathon and LT- man did that bite me in the behind.  Specificity, specificity, specificity.  I feel like if I say it enough times, I'll get the hint that I need to work on it.

The Race: I was all alone almost immediately in the race, which was too bad.  I started relaxed, but was working way too hard by mile three- I just wasn't smooth.  I didn't think that was a good read and assumed that I was just psyching myself out of it, but the wheels started coming off, and I was 13 seconds off by the 10k marker and falling and had only done one of the three main hills.  I was dejected at that point and clicked into cruise control in the right lane so to speak, my pacing rose to 5:58/mile for miles 10-12.  Mile 13 was okay (5:27), but that was only when I realized I was in danger of not even breaking 1:14. 

Fortunately, I rolled into the finish in 1:13:46 under that mark- however I will still have to grade this effort as a big, scarlet "F", having missed all four goals.  I appreciate the win in the race, but that is simply dependent on who shows up.  I do find some semblance of hope in that the second place guy was about 6 minutes behind me in 1:19, so maybe I lacked a bit of motivation later in the race because of that. 

As Drew would say, just  send this one into the wood-chipper and move on.  I can buy into that.

Comments
From Jason D on Wed, Feb 13, 2019 at 20:03:58 from 73.144.88.57

I imagine you would do some serious damage on a flat course in cool conditions with lower humidity and dew point. Your stuff tends to be higher mileage and track interval focused, so as you note, holding these efforts for longer periods of time would help. But you can't do it all, even if you are pretty close!

From Mike on Thu, Feb 14, 2019 at 06:28:48 from 168.213.5.107

Thanks Jason- I've been really beating myself up about this result, so I appreciate the level-headed feedback. I decided to give the 'on-pace' stuff a shot these next couple weeks, so hopefully your advice is exactly what was needed!

From Tara on Tue, Mar 19, 2019 at 08:54:49 from 73.131.199.149

Sorry the race didnít go as planned. As mentioned above, sounds like youíd do really well on a flat course and really see more accurately the results of your current fitness.

Also, what shoes do you race in? Reading over past race reports on the blog for some new options for the marathon distance.

From Mike on Wed, Mar 20, 2019 at 07:23:42 from 168.213.5.107

Hey Tara- I run halfs and marathons in my trainers which are Asics Cumulus. Although they are heavier, they do last 700+ miles pretty easily, feel like clouds, and you can find them for under $75 as long as you get the previous year's model.

If you are looking for a fast shoe however, these are not a good choice, and you're better off going with a lighter, less durable option.

Slow milesFast milesTotal Distance
15.100.0015.10

AM: 15.1 with Nick and Elia.  I felt okay, 7:53/mile pace, good cadence.

Slow milesFast milesTotal Distance
17.300.0017.30

AM: 8.2 miles

PM: 9.1 miles

Slow milesFast milesTotal Distance
13.007.5520.55

AM: 10.1 miles, 3.0 of them faster with Dylan, 3x6:00 with 3:00 recoveries.

PM: 10.45 total miles with Brian, Nick, and John, 4.5 of them fast until failure.  The workout was ?x800 until failure descending paces with 200 jogging recoveries.  Figured it would be fun and a nice way to hit all the pace levels while still challenging myself.  We started at 6:00/mile pace for each 800m and descending by 10 seconds/mile for each 800 until we each respectively dropped off.  Brian stuck to the 6:00 pace after the 1st interval, Nick made it down to 5:40 pace, John dropped at 5:10 pace, and the last two I did on my own.  It was much easier when I wasn't the only one going.

Splits- 2:58, 2:54, 2:51 (missed but it was just poor pacing), 2:42, 2:39, 2:35, 2:28, 2:25, 2:21.7 (failure by 1.7 seconds)

Slow milesFast milesTotal Distance
10.005.0015.00

PM: 15 miles, 5 miles at marathon pace.

Slow milesFast milesTotal Distance
13.253.5016.75

AM: 8.65 miles slow

PM: 8.1 total, 3.5 fast.  Workout was solo, and was a 1x5200 followed by a 1x400 @ 5:21/mile pace.  I guess I wanted 5 continuous miles at that pace after a longer warmup (to make it like a tempo), but my legs weren't feeling it.  Mentally, I checked out early on, so settled with my brain at going for a 5k and then figured I'd just get back to the start line.  Crossed the 5k around 16:35ish and wasn't too taxed.

Slow milesFast milesTotal Distance
2.005.007.00

AM: Did a double workout at OTF with some lifting.  Averaged 10-11 mph for the first half, and 11-12 for the 2nd half.  I felt fine.

Slow milesFast milesTotal Distance
13.300.0013.30

AM: 11 wicked taxing miles in New  York on some serious hills.  The snow, wind, and 20 degree temperatures made it a bit grueling.  I went slow.

Early PM: 2.3 miles

Slow milesFast milesTotal Distance
0.000.000.00

Really had no opportunity to run today.  Goose egg.  

Slow milesFast milesTotal Distance
10.400.0010.40

PM 10.4 miles.

Slow milesFast milesTotal Distance
13.807.5021.30

AM: 3 miles at marathon pace with Dylan, 10.6 total.

PM: 10.7 total miles, then a weird workout (4.5 miles).  Jeremy and John wanted to run 800s at 5:19 pace with a long 400 recocvery, and I also wanted to do that pace, but with a bit more effort and much less recovery.  After the first 800, I switched to doing 1200s and recovered for 50-60 seconds jogging while they rejoined me at the start line.  This made it pretty perfect, as I received a short jog rest that I wanted and still was able to get that pace in while doing the longer-ish items I wanted.

Workout 1x800, 400 recovery, 4x1200 with 50-60 seconds recovery, 1x1600 to finish

Int.-     800,  1200, 1200,  1200,  1200,  1600

Splits- 2:41,  4:00,  4:00,  3:57,    3:57,  5:04

 

Overall, I am surprised by how easy this workout was.  I knew the pacing I wanted (5:19) wasn't too challenging, however, with the starting and stopping with the very short 50-60 seconds of rest, I figured I would be more taxed and mentally fatigued.  Usually in a situation like this I get a sense of uncertainty, but after today I definitely have some confidence- particularly with the workout this morning, as I was on tired legs a bit.

Slow milesFast milesTotal Distance
7.401.008.40

PM: 8.4 miles with a ton of striders and then the gym- legs, chest, abs.  I hate leg day, but it's clear I need it after today- my lunges and squats have dropped off pretty epically.  I had to reset with just body weight at one point just to fix my form.  Sad.

Slow milesFast milesTotal Distance
12.650.0012.65

PM: 12.65 miles solo

Slow milesFast milesTotal Distance
6.000.006.00

AM: 6 miles solo.  Felt a bit weird in my calf, so I think I will have to forego the workout planned for tonight and skip running tomorrow as a precaution. 

I'm not too worried about the injury (likely an acute, small calf strain or tear), just too close to the race next Saturday to play with it over a workout.  

PM: No running.  Calf tear.

Slow milesFast milesTotal Distance
0.000.000.00

No running.  Calf tear.

Slow milesFast milesTotal Distance
20.100.0020.10

AM: 20 miles.  Definitely felt the calf, but nothing acute until mile 13.  Was too far away to stop my run, however.

Slow milesFast milesTotal Distance
10.300.0010.30

PM: 10.3 miles, 7 with Elia.  It was really nice to run with him.  The heat would have been a bit unbearable solo- it's already in the 80s and humid here again.  Thanks winter.

Slow milesFast milesTotal Distance
15.003.0018.00

AM: 8.8 miles, some fast with Alan,  Dylan, and Elia.

PM: 8.2 miles with the group.

Slow milesFast milesTotal Distance
3.103.006.10

PM: I woke up this morning disappointed that I did not do a workout yesterday.  I knew I wanted to and it would help my confidence, but I just bailed on it simply so I could run with my friends.  Today I started feeling some anxieties about my race on Saturday as the doubt began creeping in: my speedwork has been specific, but not a long enough cycle.  I missed Friday speed and yesterday, as well as skipped two runs (one being a long run with effort).  Overall, my confidence was diminished because of this.  Anyway, I decided to do workout tonight to make up for it.  It will be interesting to see if it negatively affects me for Saturday and Sunday for both of my races.

Workout-10x100m striders, fully recover jogging, 1x12:00 at 5:00/mile.  I nailed the splits (2.4 miles total for the 12:00 interval).

The workout certainly felt like I was working- but I was working effortlessly.  My breathing was controlled and form held strong.  this really helps my confidence for the weekend.  I was worried about my calf, but it was a non-issue.  I did not feel great entering into the final interval, but that proved to be all in my mind.

Slow milesFast milesTotal Distance
4.150.004.15

PM: 4.15 miles

I am ready.  I am going to shoot for a sub 50 minute 15k on Saturday, and likely aim for 5:19/mile pace on the way out (with the wind), and 5:21 for the trip back (against the wind). 

"C" Goal: The top 10 will be the first goal.  I know of 9 other runners who are in my speed range and doing the 15k, so it appears that seems like a reasonable "C" goal.  

"B" Goal: Top 5.  Top 5 wins you a minimum of $250 for 5th place and increases from there.  I know this race has the top runners in the area- it's nice to know I can compete against guys who are dealing with this crap weather right along with me, so to test my efforts is exciting for me.

"A" Goal: PR with a sub 49:59.  I just want to be under 50 minutes.  That is just one of those magical numbers for us weekend warriors who didn't run in college or high school that we can forever be proud of achieving.  I really want it badly.  I don't remember  ever wanting something this badly.

Yesterday's workout has me really psyched for Saturday.  I just have to relax, keep my form, keep my knee drive, and stay focused once we get into that second half of the race.  Ideally, I can stay with RJ for the first half, unless he decides to do something way too fast.  I'm hoping he plans on shooting for nothing faster than 5:15/mile (and ideally 5:19/mile), which is already out of my range.  If he does, then I might be stuck in no-man's land behind the top 5. 

Anthony is still uncertain if he will even run.  He doesn't usually like to run big races like this out of shape, so if he is feeling anything at all, he is out.  That being said, I  would love him to be there and clicking along right next to me or even ahead of me.  Similarly, I can't count on Jeremy to be in my range.  He doesn't usually dip under 5:35/mile for anything like this.  

The next group of 5 has James (who is a bit out of shape, so I hear), and then 4 other college guys.  The college guys are a bit of a wild card for obvious reasons.  If they have been training hard, then they will be ahead of me.  If they haven't been putting in miles and just doing workouts, then they will be in the 50-52 range.  I am selfishly hoping they are all in the 49:30-50:00-flat range.  

Comments
From Tom K on Fri, Feb 22, 2019 at 06:25:59 from 47.206.60.114

Have a great race!

In a perfect world, somebody you are racing against will have a dad on the side of the course, and he will say you aren't a real runner, which will propel you to sub 50 awesomeness.

Slow milesFast milesTotal Distance
0.000.000.00

No running

Race: 2019 Gasparilla 15k (9.321 Miles) 00:50:29, Place overall: 5, Place in age division: 5
Slow milesFast milesTotal Distance
5.309.3214.62

2019 Gasparilla 15k Race Report

The conditions were terrible for the time of year: 70-80 degrees, super humid, sunny, crosswinds were not crazy but were constant, and high dew point.  That being said, the weather didn't seem to affect the lead runners in front of me too much (except for the 4th place guy), so my complaints are pretty empty because of that fact.

Start line: The race started off with me confident to break 50 minutes pretty handily.  I also figured I'd have a shot at top three and win some money!  Read on...

First mile: Welp, there goes that plan.  I was 20th place or so and was distinctly into the third group of runners with the lead group comprising of eight guys going about 5:00/mile pace, so I figured I would just go for the PR and whatever happens happens!  I crossed mile one right on target in 5:20, but was behind seemingly everyone.

Mile 2 and 3 went perfectly, and over the course of those miles I slid up to 9th place overall, with just that group of 8 in front of me.  

Miles 4-6 saw me fall 12 seconds behind my pace, however I guess I wasn't the only one suffering already.  Despite my slowing, I caught 8th, 7th, 6th, 5th, and put 20 seconds on them all.  This was a very weird experience so deep into the race to see that kind of drop off from the "faster" group.  

I was already 90 seconds behind first through fourth, but I knew 5th was guaranteed $$$ and who knows, maybe one of the top four aren't local... more on that later.

The second half I felt heavy and positive split by nearly a minute, but somehow managed to put 10 more seconds on the rest of the field behind me.  I really do not know how.  Either we all paced this race terribly, or the weather was beating everyone up today.  Even my final mile was a clunker at 5:27.  

In the end, I missed my goal by a minute, however this was all mitigated by the fact that apparently I managed the 2nd overall local runner, netting me $1,500!  Realistically, I did not run a time fast enough to win money of that amount, so I truly am fortunate. Who says money doesn't solve problems?  Have a bad day?  Oh... here's 1500 dollars.  Is your day a bit better?  Oh, why yes it is!  Thank you! 

Hopefully that's how it plays out.  I also now have an opportunity to win some more money tomorrow in the half marathon, so who knows?

Splits-  5:20, 5:20, 5:18, 5:28, 5:23, 5:23, 5:25, 7:25 (1.3 miles on lap, 5:37 pace), 5:27 (final mile)   for 1st half- 24:51, 2nd half- 25:38 (+0:47 split)

Places- 1st- 47:12, 2nd 47:44, 3rd 47:58, 4th 48:04, 5th me 50:29, 6th 50:56, 7th 51:06

Comments
From Tom K on Mon, Feb 25, 2019 at 19:00:17 from 107.77.253.6

Getting paid to run will absolutely brighten your spirits! Congratulations Mike.

From Jason D on Mon, Feb 25, 2019 at 21:01:07 from 73.144.88.57

Nice work, Mike. That's a really nice pay day. You don't get many races with money like that unless you are running REALLY fast.

From Mike on Tue, Feb 26, 2019 at 06:53:38 from 168.213.5.107

Seriously Jason- I got entirely lucky on this one and the one on Sunday, but I am definitely happy about it, heh.

Race: 2019 Gasparilla Half Marathon (Florida) (13.109 Miles) 01:13:11, Place overall: 8, Place in age division: 7
Slow milesFast milesTotal Distance
3.9013.1117.01

2019 Gasparilla Half Marathon Race Report (Day 2)

The conditions were the same as yesterday's  race, but fortunately today there was 100% cloud cover, allowing some semblance of mercy.

Start line: Lining up next to some of the pros was cool.  Parker Stinson, fresh off a 1:02:11 a month ago, was a cool sight.  I actually felt pretty recovered from yesterday.  I suppose my preparation has a bit to do with that, but I was thankful nonetheless.  I decided to be super conservative this race, and planned on averaging 5:40-5:45 miles, depending on how I felt- I just didn't want to blow up, especially with how terrible I felt just 22 hours ago.

Miles 1-5: Easy peasy.  You start the race by looping Davis Island, and honestly it is the simplest 5 miles of any run you'll ever do.  I was 30th going over the bridge to the island and probably about 18th or so heading back over the bridge exiting the island.  

Miles 6-8: Clicked off nice and easy and I started dropping my pace.  The wind was really hitting us head on, but I just felt good.  I would catch one person, hang on, then speed up to the next one.  I continued this method until I was in 11th place, passing one of the Kenyans (I mean Americans...) who was over-heating and quit the race.  The wind was tough in this section- mile 7 was an anomally because of it, but other than that mile things clicked pretty well.

Mile 9 had me catching the final two guys putting me into 8th place overall.  I was very excited by that.  I was definitely sore from yesterday, but I was very focused today to persevere through the pain.  

Miles 10-13 went by fine.  I was enjoying the cheering from the runners who were passing on the far side of Bayshore Blvd- they were a welcomed group.  The air went from windy to "dead" in this stretch (wind was probably at my back), and it was so uncomfortably hot.  I was sweating from everywhere and my glasses were fogging from humidity- had I jumped in a pool I would have probably felt just as wet.

I saw the lead female and... I could not believe it- Austin Richmond- ahead of me by about 35 seconds at one point at mile 10.  I knew Austin was a local runner, but I also knew he runs a 46:00-flat 15k, so he wasn't worth catching.  Even if I caught him, he'd easily pull away.

Finish & Final thoughts- I was really proud of myself.  I could have just mailed it in and I even had thoughts after yesterday that I would just be setting myself up for failure by even doing the race at all.  I began the first third of the racee aiming for a sub 1:15 and worked it all the way down to a sub 1:14 at the half way mark.  Then, over the last third I almost cracked 1:13 and had some left in the tank. 

I am really happy that my 5:25/mile pace yesterday translated into a 5:35 pace the next day in a longer race.  I figured 0:15-0:20/mile was more likely.  Considering Austin's was +0:22/mile from both days, I am even more pleased.

Money- Apparently, I am second overall local runner again, lucking myself into another $1,500 today!  That makes a two day total of $3,000, just for doing something I love to do!  I am thankful no one faster showed up, and that's not modesty.  Realistically, I did not run times that are fast enough to win money of that amount.  It just goes to show you, it's all about who shows up, and you never know- last year I wouldn't even be walking away with $500 let alone $3,000.  

Splits-  5:44, 5:43, 5:53, 5:27, 5:35, 5:35, 5:46, 5:34, 5:32, 5:32, 5:24, 5:28, finish-5:56 (5:17/mile)

for 1st half- 36:53, 2nd half- 36:18 (-0:25 split)

Places- 1st- (Scott Fauble) 1:05:09, 2nd (Elkanah Kibet) 1:05:13, 3rd (Augustus Maiyo) 1:05:22, 4th (Parker Stinson) 1:06:29, 5th 1:09:42, 6th (Austin) 1:12:25, 7th 1:12:29, 8th (me) 1:13:11, 9th 1:13:49, 10th 1:14:04

Comments
From Tom K on Mon, Feb 25, 2019 at 19:04:38 from 47.201.49.69

Man, that's sime blazing fast stuff! Congratulations on getting the dough!

From Mike on Tue, Feb 26, 2019 at 06:52:00 from 168.213.5.107

Completely lucky, but you won't see me complaining!

From Tyler on Wed, Mar 06, 2019 at 07:34:43 from 144.46.104.12

Great racing! I'm impressed you could gut through the half in back-to-back races. I heard conditions were brutal. A well-earned $3k. Showing up is only part of the battle, the other part is all you.

Slow milesFast milesTotal Distance
0.000.000.00

No running.

Slow milesFast milesTotal Distance
12.806.5019.30

AM: Track, ran with Elia and Dylan.  Had them work on their pacing and leading the group.  Worked on my form and on being relaxed.  Felt fine.

PM: 9.3 total, 3.5 fast.  2x400, 1x800, 1x1600, 1x800, 2x400, 4x200

Splits-  1:13, 1:12, 2:32, 5:02, 2:27, 1:09, 1:03, no splits for the 200s, but took them pretty easy.

Slow milesFast milesTotal Distance
14.700.0014.70

PM:  14.7 with Elia.

Slow milesFast milesTotal Distance
13.600.0013.60

PM: 13.6 with Elia.

Slow milesFast milesTotal Distance
7.803.2011.00

PM: Workout in East Lake.  3x1600 with half time recoveries (2:30).  I was pretty strict with myself, since that usually yields the best results.  I figured I would be a bit too tired to handle mile repeats, but I felt fine after the first 400, so I just kept chugging.  I didn't reach deep into the tank on this workout, but had I tried four intervals, I would have had to.

Splits- 4:57, 4:59, 4:58, 0:29 (200m finish sprint after a 20 second walking break)

Slow milesFast milesTotal Distance
14.400.0014.40

AM: 10 miles solo

PM: 4+ miles evening it out.

Slow milesFast milesTotal Distance
16.009.0025.00

AM: marathon-ish workout. Elia joined me on the slow stuff, but was solo for the other 11 miles. Started the workout at mile six. 3x3mile at sub 17:59 goal pace.

Splits- 17:54, 17:28, 17:57

I suspect the gps was a bit funky for the last one, since it was a bit curvy, so it was likely a bit faster than that.

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles solo

Slow milesFast milesTotal Distance
18.253.0021.25

AM: 11.25 miles 3 fast with 12x400 intervals at HM effort or faster.

PM: 10 miles and 15 hill repeats.

Slow milesFast milesTotal Distance
10.001.0011.00

PM: 11 miles solo, 1 mile of striders

Slow milesFast milesTotal Distance
10.000.0010.00

AM: 4 miles solo.

PM: 6 miles with Elia.

Race: 2019 St Pete Grand Prix 5k (3.05 Miles) 00:14:58, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
6.953.0510.00

St Pete Grand Prix 5k

Goal time (aided): 15:00

Final time (aided): 14:58

Course: The course itself is awesome! However, the course is notorious for being short.  Tons of twists and turns (it is a race car track set up in St Pete) all fenced in with barriers, road blocks, and the course starts and finishes on the beautiful waterfront of St Pete.  I have spoken to the race director a couple of times who assured me it was 5k, but she is definitely not correct.  I'd give it a max of 3.07, but more likely 3.04-3.05.  It is frustrating when race directors aren't even close to accurate- 100-110 meters makes a big difference in a race only 5k long.  It is even more frustrating when they call it a "5k".  I guess "4.9k" doesn't have the same ring to it.

Race- I went out on fire with nothing to lose- short course, C race, no tapering, knowing I wanted every mile under 5 minutes.  After about 10 seconds, a twenty-year-old ran out ahead of me- now, we're in business.  He had runner shorts, a tank top, head band- he had the look!  He ran the first quarter in 1:10, and the second quarter in 1:12.  Wow, 2:22 for the first 800!  I couldn't help it, I fell right into the speed trap about two steps behind him, but knew I had more.  I was confident that this gentleman was in for rude awakening based on his breathing pattern, but who knows, I've been wrong before!  We rolled through mile 1 in 4:49 and he was about 1-2 seconds ahead- way too fast, but, whatever, I was enjoying the challenge.  

Mile 2- I passed him right about here.  Oh man was trying to hang on, but I kept it fast.  I rolled through the next half mile in 2:25 and entered the first 180 degree U-turn in pit row.  He was definitely faltering here- about 15 seconds back- so I tried to relax a little, moving through mile two in 4:54.  I knew I was about to pay the price, but forget it, it was worth it... at the time.

Mile 3- This mile was cool, although I was feeling the fitness falter, especially running solo again.  The pit crews, family, car riders, etc. were all watching/drinking/talking trash while outside the fences, so that was motivating.  The frequent turns were a pain- I can't even imagine having to do that in a machine capable of such high speeds.  5:01 overall for this mile.  

The finish: I glided through with 14:58 on the clock and still had energy left, which is always a cool feeling in a 5k- I'm usually beat.  I finished with a 4:55 per mile average overall, and a 4:49-4:50/mile average is needed to break 15:00, so again- bogus course.  The guy who had been running with me finished in 15:57 or so.

Final thoughts: I had 3.06 for the distance on my watch, but I didn't care- I knew the type of race I was getting into, so I wasn't angry.  It was worth it to see "14:xx" on the clock down the last straight.  The weather turns pretty poor from here on out in Florida, but I may take another stab at a couple of races before Boston, however my main focus will be the marathon, so it will just be a no tapering scenario for them.  

I think on this day (had the course been long enough) it would have been interesting to see what I would have done if the course was certified.  Alas, it was not, so all I've got is a fun story that I hopefully won't embellish with time!  

Slow milesFast milesTotal Distance
12.750.0012.75

AM: 12.75 miles

Slow milesFast milesTotal Distance
19.504.5024.00

AM: 20 miles, 4+ fast with bridge repeats.  Ran with Elia

PM: 4 miles

Slow milesFast milesTotal Distance
15.500.0015.50

AM: 10 miles, solo.

PM: gym and then the treadmill with some hills- 5.5 miles

Slow milesFast milesTotal Distance
15.005.0020.00

AM: 11.5 miles, 2 fast

PM: 8.5 miles, 3 fast.  Workoutes was 6x800, 1x200 with half time recoveries, full time recovery after the third one, then back to half time recoveries.

Splits- 2:24, 2:24, 2:28, 2:24, 2:26, 2:28, 0:33

Slow milesFast milesTotal Distance
16.600.0016.60

AM: 10.5 miles solo

PM: 6.1 miles with Elia and Alan

Slow milesFast milesTotal Distance
11.750.0011.75

AM: 6.2 miles solo

PM: 5.55 miles solo

Slow milesFast milesTotal Distance
0.000.000.00

No running- was kayaking all day and have some serious callouses and raw skin to prove it!

Race: 5th Annual Halo 5k (3.107 Miles) 00:15:44, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
9.093.1112.20

So I had a couple of extra bucks returned to me for a groupon deal that didn't pan out, so I used it on a local certified 5k.  I did not taper obviously, and kayaking didn't help, but I figured might as well use the speed while I've got it!

~The race~

I did at first shoot for a sub 15:15, but after mile 1 that was not in the cards as I was already tiring, no one was near me, and lapping the walkers is alway a nightmare when trying to go fast.  I shut it down and put myself on auto-pilot the rest of the way.  Contradictingly, I am excited to feel "disappointed" with a 5k in the 15's... I never thought I'd be at this level.  

The good news?  For placing first, I received $50 to a local running store, a free year at the local gym good for any of the locations, and a beautiful stained glass piece of art.  For less than $10, I made out like a bandit!

Splits- 4:52, 5:05, 5:19, 0:28

Slow milesFast milesTotal Distance
15.205.0020.20

AM: 20.2 miles.  I paced Elia and Brian in their half marathon PR attempts.  Brian got it, but Elia was not quite there.  I ran with music, which was a nice touch.  I wouldn't say any of it was truly "fast", but I did give effort.

Slow milesFast milesTotal Distance
10.550.0010.55

PM: 10+ miles solo

Slow milesFast milesTotal Distance
14.057.5021.55

AM: 10.25 miles, 3 fast

PM: 11.3 miles with Jeremy, Brian, Steve, John, and Wilcox, 4.5 of them fast as a hills workout.  We used the up and the down for the workout.  I progressively got faster, and although did not feel recovered at all from the last week, I found it relatively easy overall.  Paces were marathon pace increasing all the way down to 10k pace with regular pace running as "recoveries."  Happy we chose to do hills- I always neglect them since they are impossible to find in Florida.

Slow milesFast milesTotal Distance
8.000.008.00

PM: 8 miles, brutally slow.

Slow milesFast milesTotal Distance
5.350.005.35

PM: 5.35 miles slow.

Slow milesFast milesTotal Distance
0.000.000.00

No running

Slow milesFast milesTotal Distance
27.350.0027.35

AM: Paced a marathon with Rona.  Very cool memory I will always have!

Comments
From Tom K on Sun, Mar 24, 2019 at 18:45:04 from 47.201.58.119

Whoa! Where at?

Slow milesFast milesTotal Distance
17.100.0017.10

AM: 11.3 miles solo

PM: 5.8 miles and the gym.

Slow milesFast milesTotal Distance
13.000.0013.00

PM: 13 miles.  Went up to Brooker Creek, but the back trails are still flooded out.  Oh well- was something different.

Slow milesFast milesTotal Distance
16.005.2021.20

AM: Track in SH, 10 total miles, ~2 of them fast pacing a couple of people.

PM: 11.2 miles at track in East Lake with Steve, Nick, John, Jeremy, and Brian.  Jeremy, John, and Nick are actually doing what they're supposed to be doing and practiced for Boston with some Yassos- I still decided I am in a fast mindset, so I did 12x400s, 1x200. 

It was tough this afternoon having run so many miles the last couple days.  My legs felt trashed both before the workout and in between each 400.  I was fine while floating along during each interval although- I don't know how.  I did 5 miles of warmup before the workout as well waiting for everyone, which doesn't help either.

Splits- 1:13, 1:14, 1:14, 1:14, 1:12, 1:12, 1:14, 1:10, 1:04, 1:10, 1:10, 1:09, (~20 second rest) 0:32

All good except for the 1:04.  I was pacing off the slower runners who were going a bit faster than they had said they would.

 

Slow milesFast milesTotal Distance
13.150.0013.15

PM: 13.15 miles solo

Random toughts- yesterday has me a bit worried for Boston.  In the end my mindset seems to always be "just sub 3 and you're good."  I seem to make this mistake whenever I have a marathon lined up- I never actually train specifically for them (with speed in mind anyway), or with a plan.  I really just walk out this door and wing it the majority of the time. My mileage is always decent, my speed is often okay, but I never give tempos or marathon race-pace much of a thought during the build up.  I'm a bit too close now (18 days) to really add anything worthwhile, but maybe writing this will hold my future self a bit more accountable if things go awry on Boston race day.

Comments
From Jason D on Fri, Mar 29, 2019 at 19:55:04 from 73.144.88.57

I think to run the marathon well you have to spend a good amount of time running at marathon effort. In my recent buildup my coach had me doing work just under marathon pace and just over marathon pace. The buildup got messed up will an illness, so I can't speak to its effectiveness personally, but I have seen the approach work for teammates.

One of the classic workouts on the blog is a 10 + 10 or 10 miles moderate straight into a 10-mile tempo at goal pace. That usually tells me what I am capable of sustaining.

Paul Petersen's (blog still up, but not posting) is a goldmine for many things, but marathon training is one in particular. There are other examples, but he's one. At one time he was (I think) one of the US's top 50 fastest marathoners.

You're a strong and versatile runner though, so see what happens.

From Mike on Tue, Apr 02, 2019 at 08:45:02 from 168.213.5.107

Hey thanks for posting this! I will definitely take a look- I certainly don't have the marathon anywhere near figured out, and it's pretty clear the way I've been doing it is not the way. Thanks Jason.

From Tom K on Wed, Apr 03, 2019 at 10:05:18 from 47.206.60.114

I like the way this guy sets up for his marathons...

http://rhett.fastrunningblog.com/blog-04-01-2019.html

Slow milesFast milesTotal Distance
6.704.4011.10

PM: 11+ miles, 4.4 as a continuous workout at marathon pace with striders/surges mixed in to work on bringing my heart rate down, and then the gym to work the chest, tris, and abs a bit.

Comments
From Eugene on Fri, Mar 29, 2019 at 08:20:13 from 73.58.34.45

if my math is right, that's 6.7 miles of strides!

From Mike on Mon, Apr 01, 2019 at 08:16:55 from 168.213.5.107

Oh geez, good call- that is misleading.

Slow milesFast milesTotal Distance
5.050.005.05

PM: 5 miles

Slow milesFast milesTotal Distance
6.503.5010.00

Noon: Competition/kind-of-a-workout: Ran as part of a relay team at a dri-tri competition at OTF- the running portion. 

I warmed up with 10 hard striders in the parking lot after a 5 mile run to tired myself out.  And then got in the gym and got ready.  The goal was to max out the treadmill for the duration of the 5k when my turn came, unless I had a lead.

The competition is a 2000m row, 300 repetitions in the gym of 6 varying exercises, and then a 5k treadmill run with a 2 incline.  I was part of a 3-person relay.  I was excited!

They got to me with a couple of seconds lead on the second place team, so I jammed my fingers into the buttons and set the treadmill up in incline and to the max it could go (12mph) and the second place guy got on about 10 seconds after me and did the same.  Fortunately, I was able to hold it the entire 5k and we were able to roll into first place!  It was motivating having someone else fast next to me, but my mind kept playing games on me with, "what if he gets ahead of me?"  I knew the treadmill only went to 12mph so it literally wasn't possible, but I kept running through scenarios in my head.  That was an odd experience.

I felt fine and wasn't breathing very hard.  The treadmill is markedly easy, especially with people running hard next to you.

Treadmill splits: 5:00, 5:00, 5:00, 0:31

The competition: What a cool idea!  Fun, easy, competitive, loud music, people yelling, cheering you on- I really dug it.

Slow milesFast milesTotal Distance
8.004.0012.00

Noon: Went out late today.  I wanted to do a workout of 7x200, 3x5k with 3:00 jog recoveries in 17:50 per 5k, but I just didn't have it and bailed before the final two 5ks.

Splits 0:40, 0:38, 0:36, 0:32, 0:32, 0:32, 0:29; 17:55, ----, ----

It was definitely 90% mental and 10% physical although I tried to convince myself otherwise.  It's amazing to me- one day you can run a 5k and have it feel easy and like you're floating, and then the next day feel awful.  How I was able to run the 15k and follow it up the next day with a 1:13 half marathon in February, yet today I can't even muster a 17:50 5k a day after breezing through a short 5k is just so odd.

 

 

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles, easy.

Slow milesFast milesTotal Distance
11.407.0018.40

AM: 10.3 miles, ~2 miles hard effort, including a 2:22 800m running with Javier.  Geez that dude is fast- and I don't think he runs many miles at all.  No split times other than that one, I don't usually focus on anything over than effort on Tuesday morning track.

PM: 8.1 miles on some hills back and forth, with a 5 mile tempo in the middle.  This was my first tempo in forever, but I felt controlled and wasn't breathing too hard.  The rest of the guys were doing intervals style, so I just would keep  going and then catch them on the return.  It was pretty fun to time it, and definitely made the time pass much easier.

Split- (5 miles consecutive after two miles easy)  29:47

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 mile recovery pace.

Slow milesFast milesTotal Distance
9.100.509.60

PM: 9.6 miles slow, and 0.5 miles of striders inside.

Slow milesFast milesTotal Distance
5.000.005.00

PM: 5 miles

Slow milesFast milesTotal Distance
6.104.0010.10

AM: Went to Clermont hoping to get the course record in the Clermont Parkrun 5k.  Did a TON of striders, trying to prime my super sore legs.  That helped a bit, but I still felt achey at the beginning.  I was aiming for a 15:29 flat.

Then the race just happened- and it was over in the blink of an eye.  I missed the record by 5 seconds.  It was definitely mental, I know I am faster than that.  I just lost control, did not relax, and didn't use the watch to my advantage.  I felt my blood boiling a bit when I finished, since I knew I wasn't tired enough to have had just given a fully effort.  Final time was a  15:44.  

5k Splits- 4:59, 4:59, 5:13, Finish 0:33

Slow milesFast milesTotal Distance
10.000.0010.00

Noon: 10 miles with 10 hill repeats easy.

Slow milesFast milesTotal Distance
8.000.008.00

PM: 8 miles easy

Slow milesFast milesTotal Distance
8.004.0012.00

AM: 4.7 miles easy

PM: 7.3  miles, 4 of them fast and continuous at 5:45 pace.

Slow milesFast milesTotal Distance
4.500.004.50

PM: 4.5 miles

Comments
From jtshad on Thu, Apr 11, 2019 at 15:33:16 from 141.221.191.225

Safe travels, good luck and have fun in Boston!

From Mike on Sat, Apr 13, 2019 at 16:58:28 from 35.137.241.58

Thank you my friend! Looks like it'll be messy like last year.

Slow milesFast milesTotal Distance
0.000.000.00

No running

Slow milesFast milesTotal Distance
4.000.004.00

PM: 4 miles

Slow milesFast milesTotal Distance
3.200.003.20

AM: 3.2 miles easy

Comments
From Tom K on Mon, Apr 15, 2019 at 14:59:35 from 47.206.60.114

Huge PR jump? YES! Amazing!

Slow milesFast milesTotal Distance
2.000.002.00

AM: 2 miles easy, then flew to Boston.  BOSTON.  Let's go!

Race: 123rd Boston Marathon (26.219 Miles) 02:37:36, Place overall: 275, Place in age division: 256
Slow milesFast milesTotal Distance
0.7826.2227.00

123rd Boston Marathon Race Report

Training: As far as mileage, speed, and nutrition I was ready.  I had very little marathon specific training, my weight was a little high (151), and almost zero tempo/speedy long run stuff at marathon pace.  I've been training pretty specifically for 5ks, minus all of the mileage.  Not ideal, but definitely the best I've done for a marathon.

Goals: A goal- sub 2:40, B goal- sub 2:47 PR, C goal- Sub 3.

The course: Everyone on this blog likely knows this course.  very challenging course, downhill parts, uphill parts, headwinds, huge temperature/weather fluctuations.  It is what it is.  The support/crowds for this race are unprecedented which helps immensely.

Weather: Started just like last year- humid, heavy rain, 45 degrees, steady winds with high gusts.  I was soaking wet and cold before I even got on the bus, but I was smart this year and packed all my run clothes/shoes seperately/dry.  Not making the same mistake as last year...  The weather then, amazingly, got better from there- progressing evenly from 45 up to 65 degrees, still wicked humid, but the rain turned to mist then to clouds and then super sunny, and the wind (fortunately) was perpendicular the majority of the way.

The race

1st 5k- This was the worst most annoying experience I've had in a race in a long time.  I started way back in the corrals (was about 1,500-2,000th to cross the start line), respectively but figured everyone was fast so what's the big deal?  Well, I ended up working incredibly hard trying to weave through people to be rewarded with a 6:40 "mile 1."  It truly was like being in bumper-to-bumper traffic going 20 below the speed limit.  I was a bit dejected, but knew I had work to do and needed to move up out of this mess of runners.  I couldn't believe the difference 3 corrals made.  We were stuck together almost at this pace, and I thought a 2:40 was pretty much out of the window even only a mile in.  Eventually (mile 1.5) I found the edge that was full of puddles where the road (finally) opened a bit, and a bunch of runners and I made up a few hundred spots from there.  This felt just like speeding in the breakdown lane, but it was envigorating.  I made up a lot of ground here.  1st 5k was 18:55.

10k mark split- 18:41.  I got into a groove here, now moving up towards front of the hoard.  This is the easiest part of the course.  

15k mark split- 18:48.  Cruising.  Also, I saw my family so I stopped and high-fived them all.

20k mark split- 18:47.  Cruising for the most part.  I had a ton of soreness, but it had been there since mile one, so I didn't pay it much attention as far as a derailer.

Halfway totals- 1:19:01.  This sections is my favorite.  You have the Wellesley girls, and well... I mean you have the Wellesley girls...  Also the town center is bumpin' so it's fun to high five and rile up the crowd.  I saw my family for the second time here, and thanked them all again.

25k mark split- 18:23.  A lot of runners began slowing during this 5k.  I just kept cruising.  I felt I had more in me, but knew how deceiving marathons could be, so I figured it wasn't worth it.  I was content with 6 minute miles.

30k mark split- 18:44.  Felt good- crowds helped.  I moved up a couple of hundred people during this 5k.

35k mark split- 18:56.  The Newton hills were mostly in this 5k, but they weren't bad.  I got to see my family for the final time, and I was in great spirits.  Riled up the crowd again, which is always fun.  Kept moving up in place.

40k mark split- 18:32.  Brookline/Boston.  I LOVE this section.  The crowds are unreal, and I love grabbing a beer from the crowd.  You can feel the end of the race coming, but to be honest I could run this section infinite times and I do not believe it would get old.  My first hamstring misfires began here, but I knew I'd be fine being so close to the finish.  They take a couple of miles to onset fully.

Finish 2.2 k.  Final mile was a 5:42 or so.  I didn't feel like I was moving that quickly, but I was still passing people.  There is that one final dip/hill in this section under Mass Avenue which is a pain.  The crowds are so dense that you kind of feel bad for not gunning it at this point, but any hills at this point are tough.  I ran this entired section with a pretty big smile on my face.  You feel like a movie star with all of the people watching!

1st half split- 1:19:01, 2nd half split 1:18:35, finish time- 2:37:36

5k splits- 18:55, 18:41, 18:48, 18:47, 18:23, 18:44, 18:56, 18:32, finish (2.2k)- 8:00

Final thoughts- I know this course isn't about running a specific time and isn't the kind of course you "pace", but  I am happy with both of those aspects.  Running a negative split really helped me mentally.  I also finally put to rest my PR from 2015 by over 10 minutes, and definitely see a ton of room for growth if I want to stick with marathons.

Comments
From jtshad on Wed, Apr 17, 2019 at 13:40:21 from 141.221.191.225

Congrats on a great race and new PR! Negative split at Boston is an accomplishment!

From Jason D on Wed, Apr 17, 2019 at 19:43:59 from 73.144.88.57

With marathon specific training you could be under 2:30 particularly given your fantastic speed. Congrats on the PR and negative split. Boston is not a negative split course.

From Tyler on Thu, Apr 18, 2019 at 07:08:35 from 144.46.104.12

Wow, great race and great write-up. A conservative start seems to help on this course. I watched most of my buddies go out hard and fold on the Newton hills. Really nice work to run within yourself and close hard.

From Tom K on Thu, Apr 18, 2019 at 07:37:08 from 47.206.60.114

Congratulations on a fantastic race! Go man, go!

6th Floridian? Wow!

From Jacob Flaws on Fri, Apr 19, 2019 at 11:23:33 from 73.153.130.244

Amazing run! Nice job on negative splitting and a great time!

From Mike on Fri, Apr 19, 2019 at 11:48:32 from 35.137.241.58

I appreciate the feedback from you guys! It is a fun/challenging course for sure.

Tom- Yeah! And one of the guys who trains in my area almost broke 2:30 as a masters runner (RJ)!

From Sasha Pachev on Fri, Apr 19, 2019 at 15:10:12 from 76.8.216.2

Congratulations on a PR and a strong last 10 K!

From Burt on Sat, Apr 20, 2019 at 10:56:27 from 70.176.85.97

Great job.

From Mike on Mon, Apr 22, 2019 at 08:05:49 from 168.213.5.107

Thanks Burt and Sasha!

From Martin on Sun, Apr 28, 2019 at 15:46:06 from 217.238.92.90

Congratulations for an impressive race!

Slow milesFast milesTotal Distance
3.000.003.00

AM: 3 miles, then a ton of walking around Boston.  

Slow milesFast milesTotal Distance
5.500.005.50

PM: 5.5 miles

Slow milesFast milesTotal Distance
6.500.006.50

PM: 6.5 miles

Slow milesFast milesTotal Distance
9.700.009.70

AM: 6.1 miles

PM: 3.6 miles and lifted- arms and back.  

Slow milesFast milesTotal Distance
10.300.0010.30

AM: 10.3 miles with Anthony and Elia

Slow milesFast milesTotal Distance
10.500.0010.50

AM: 10.5 miles solo.  Felt mostly recovered today.

Slow milesFast milesTotal Distance
10.500.0010.50

PM: 10.5 miles solo

Slow milesFast milesTotal Distance
13.303.0016.30

AM: 9.2 miles with the group.  I did about 1 mile worth of work.  Fitness-wise I felt fine, but I am still sore, so I will try again tonight and see whether to shut it down another couple of days to finish recovering.  

PM: 7.1 total, 3 fast.  workout at the track: 6x800 with 400 easy recoveries.  This workout felt simple, but I did not want to push myself too much given the proximity to the previous marathon.  splits were descending from MP to 5:00/mile.  Steve led the workout, which made it much easier.

Slow milesFast milesTotal Distance
10.300.0010.30

PM: 10.3 miles, and I felt fantastic.  Definitely recovered.  I'm still going to keep the workouts mild I think until maybe Sunday.  I feel supremely motivated lately.

Slow milesFast milesTotal Distance
5.205.3010.50

PM: Treadmill workout.  3 mile warmup, then 15x2:00 intervals with 1:00 recovery jog.  Spent the first part at marathon effort and at a decent incline, then dropped it down to 15k effort for the rest.  Cooled down for a half mile.

Slow milesFast milesTotal Distance
10.300.0010.30

PM: 10.3 miles.  Felt easy.

Slow milesFast milesTotal Distance
10.100.0010.10

AM: 10.1 miles with Scott, Elia, and Anthony

Slow milesFast milesTotal Distance
12.003.0015.00

AM: 15 mile progressive run, 3 miles at around MP effort by the end of it.

Slow milesFast milesTotal Distance
13.300.0013.30

PM: 13.3 miles, 90 degrees out and humid, but the run felt easy.

Slow milesFast milesTotal Distance
15.203.5018.70

AM: 10.1 miles

PM: 8.6 miles, with a workout.  Workout was 8x800, but I cut it short at 7, since I missed even my "slow" goal.  I didn't reach deep to achieve it, but I just didn't have it as can be seen with the slow bleeding out below.  

Splits- 2:39, 2:32, 2:35, 2:36, 2:38, 2:40, 2:43, -----

Takeaways- 90 degrees out and summer is definitely here, so I'm not sure how much to read into this one.  I am about two weeks away from the marathon in the recovery process, but it's clear I am not recovered.  I will likely forego my workout on Thursday and just run some miles instead and then just do something of okay on Saturday so I am ready to rock next week.

Comments
From Eugene on Tue, Apr 30, 2019 at 15:49:10 from 73.58.34.45

Do you find any changes in diet help at high mileage? I'm curious if it helps noticably or if at 100+ mile weeks your body is essentially a caloric furnace.

From Mike on Wed, May 01, 2019 at 07:16:18 from 168.213.5.107

Hey Eugene- absolutely, and its noticeable. Your runs will feel "good" even if you are going easy/are sore. Keeping your macros focused on proteins for recovery right AFTER your runs/workouts/lifting and carbohydrates BEFORE will be the most ideal situation. Fats aren't bad, they just shouldn't be your focus. As far as specific foods, that's different based on the individual and you should stick with what works with your stomach/intestines: for example cheese/dairy products are a poor choice for me personally (even though they are delicious!). Also, my climate I'm in (Florida) requires a pretty high electrolyte/salt content to keep a good water/electrolyte balance for running, so I am pretty keen on keeping the electrolyte amount in my foods high.

The research seems to agree with the above info about protein, carbs, and electrolyte balance. I've cited them below.

Electrolyte balance is essential: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5753004/

Higher protein in take AFTER runs (for higher mileage): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4913918/

Carbohydrates are needed for higher performance endurance sports: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/

From Eugene on Wed, May 01, 2019 at 07:39:33 from 73.58.34.45

Excellent! I wanted to clean up my diet to start off the summer and this looks like great reading material, thanks.

Slow milesFast milesTotal Distance
11.100.0011.10

PM: 11.1 miles, felt easy.

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles.  Felt easy.

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles

Race: 8th Annual Cinco de Mile (1 Miles) 00:06:31, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
11.504.1015.60

AM: Ran 4 miles and then paced a 5k in East Lake. I ran with the new guy Jacob, who is 14 and was shooting for a 16:40. I tried to talk him and his mother out of that pace, but they were adamant his workouts indicated that kind of speed, so I just caved. We paced through one mile in 5:28, and he was already cooked by the 0.75 mark to be honest. Finished in 18:24, and he was seriously mad at himself. I tried what I could to fix his attitude, but I don’t think there was anything I could say. Finished with a couple more miles.

 

Race Report!

PM: 8th annual Cinco de Mile, beer 1 mile race!

Course: this was a much different event then most beer miles. You start at the main bar in Plant City, begin the race by drinking a beer, then travel a quarter mile north to the next bar, go inside and drink your second beer, then reverse and head back to the main bar to drink your third beer, then head south a quarter mile to another bar to drink your fourth beer, and then back to the main bar to drink an unprecedented FIFTH beer. Absolute nightmare amount of beer for a non-drinker like me.

Conditions: super hot and humid, but for only a mile race it really doesn’t affect much.

Competition: about 25 competitors strong and then some walkers who were just doing it for fun. To be honest, the crowd was bigger than the number of competitors. There were three 2-time champions in the field as well.

The prize: the coveted Green Jacket, to be yours for the year and to have your name stitched in it forever of course!

The race: I started off behind about 12 guys and a girl after finishing my first drink. Everyone was required to drink the beers inside the bar, so there was a bottleneck for the slower drinkers. I left the bar in about eighth place. I caught up to fourth as we entered the second bar, and my only real advantage (being a runner) was immediately evident. Although I was third/fourth (tied) exiting the bar, the guys in front of me were struggle-busing ahead of me already, so I jetted to the front and got to the third stop in the lead, downed my drink the fastest and was out the door before the fourth guy even entered, and the other two guys were still waiting to take their first chug. Now firmly in first place, this next leg I was flying! I got to the southern bar which (thankfully) had a setup OUTSIDE the bar, took a deep breath, held my breath, and took 3 large swigs to take it down.

I was absolutely bloated at this point. I had no idea how I was going to finish the next one- the nightmare beer. I began my run and didn’t catch my first competitor for about 15 seconds, but there were four guys neck and neck, my friend Elia being one of them.  I cruised on this one, knowing what was in store for me. I arrived to 15 people outside the bar cheering, opened the door to the entire bar watching and cheering, and was handed a 16-ounce LEVIATHAN of a beer. I immediately took a swig and barely got two ounces down. I repeated this brutal method for 5-6 seconds, before holding my breath and going for broke. I finished the beer and dropped the cup in the trash for good measure before second place even entered the building!

Second, third, and fourth blew open the door in that moment, Elia bringing up the rear. Elia then proceeded to absolutely crush his drink in mere seconds to over-take them and finish in second overall! The winner from last year finished fourth, but the third place guy let some of his come back up, so he was disqualified. We then spent the rest of the afternoon hanging out with everybody. Too fun!

What I learned? Five beers is a whole different world than a 4-beer beer mile. I still remember looking at the fifth one and thinking, “you’ve got to be kidding me.”  It was all worth it for the coveted green jacket!

Final time, 6:31, final distance 1.02, but that counts gps inaccuracy entering the bars.

  

Slow milesFast milesTotal Distance
19.200.0019.20

AM: 13 miles

PM: 6.2 miles

Slow milesFast milesTotal Distance
16.600.0016.60

AM: 10.1 miles

PM: 6.5 miles

Slow milesFast milesTotal Distance
11.355.1516.50

AM: 10 miles, workout- 3x1600 w/ 400 recoveries, 20 second recovery, 1x200.  Splits- nothing special, just tried keeping everyone together.  5:30 for each mile.

PM: 6.5 miles, 8x800 with 400  recoveries- but called it quits right after starting the 5th one.  My legs felt like cement and multiple parts of my leg were bothering me.

Slow milesFast milesTotal Distance
0.000.000.00

Need a break- I ran a quarter mile, and then threw in the towel.  I need to recover from my marathon, and I will have to take a big "L" this week.

Slow milesFast milesTotal Distance
0.000.000.00

No running.

Slow milesFast milesTotal Distance
0.000.000.00

No running.

Slow milesFast milesTotal Distance
0.000.000.00

No running.

Grading myself for week 0:

Mileage (D-): Starting a bit low, but I needed to recover a little bit.

Speed (D-): I have run more honest intervals and done 4 mile sessions twice, which I am happy about.  I would like to nail a speed workout tomorrow, so that's a goal on the agenda.  I am a little peturbed about missing speedwork on Sunday, but with the mileage increase it is a good thing- I will just plan some good stuff next week.

Nutrition (D+): Really need to focus on this aspect.  I am seeing some adverse effects to my choices, and I need to get it in control.  Water, electrolytes, and vegetables are going to be the primary focus, as will be protein right after runs/working out.   

Racing weight (F): Weight: 156.  Seriously, getting older is just challenging.  I'm so much more sedentary outside of lifting/running, and the metabolism shows it.  I also need to keep my snacking down or only to low-calorie vegetables.

Slow milesFast milesTotal Distance
0.000.000.00

No running.  

 

Slow milesFast milesTotal Distance
0.000.000.00

No running.

Slow milesFast milesTotal Distance
12.250.0012.25

AM: Decided to give running a shot- 6.25 miles. Felt... bad.

PM: Decided to run again- 6 miles.  It felt... hard, hot, and  I felt  out of shape.

Slow milesFast milesTotal Distance
6.250.006.25

PM: 6.25 miles.  I felt out of shape, but no cement feeling.  Right leg is still bothering me, but not in the same area.

Slow milesFast milesTotal Distance
10.150.0010.15

PM: 10.15 miles.  My heart rate is still elevated, still feeling it in my right knee, but no "pain."

Slow milesFast milesTotal Distance
14.150.0014.15

AM: 7 miles.

PM: 7.15 miles.

My heart rate is still elevated, still feeling it in my right knee, but no "pain."

Slow milesFast milesTotal Distance
14.100.0014.10

AM: 9 miles.  Finally felt a little better today, but running with Elia, Alan, and Anthony helped a lot.

PM: 5.1 miles.  Felt better.  However, I am still feeling it in my right knee, but no "pain."

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Grading myself for week 1:

Mileage (D): I didn't feel like cement in my legs which is a nice change this week, I still feel "something" in the knee, but I am going to give it a go on the easy mileage.

Speed (F): No speed so far.  Smart decision, but it's still sucks.

Nutrition (A-): Killed it nutritionally this week.  Missed some protein opportunities, but that's okay.

Racing weight (D): Weight: 152.  Four pounds was expected with my calorie counting.  It gets much tougher here on out.

Slow milesFast milesTotal Distance
21.200.0021.20

AM: 15.2 miles.  My first long run in a while down in St. Pete. 7:44/average.  This is the first time I've run this "fast" in weeks.

PM: 6 miles.

Slow milesFast milesTotal Distance
16.000.0016.00

AM:  10 miles.

PM: 6 miles.

Slow milesFast milesTotal Distance
15.504.0019.50

AM: 8.25 miles

PM: Track and 11+ miles total.  I was feeling much better today.  I am still feeling it in my right knee, but no "pain."  Ran 8x800 with 400 recoveries, but started VERY conservative.  I just wanted to get through it with no pain.  So far, so good...  

Splits- 2:56, 2:54, 2:48, 2:48, 2:40, 2:40, 2:36, 2:37

Slow milesFast milesTotal Distance
16.600.0016.60

AM: 10 miles

PM: 6.6 miles

Slow milesFast milesTotal Distance
13.805.0018.80

AM: 12.3 miles, 5 fast with timed intervals- 2:00 on, 1:00 off at effort.

PM: 6.5 miles.

Slow milesFast milesTotal Distance
16.600.0016.60

AM: 10.1 miles.

PM: 6.5 miles.

Slow milesFast milesTotal Distance
14.000.0014.00

AM: 10 miles

PM: 4 miles

Grading myself for week 2:

Mileage (C): I still feel "something" in the knee, but no pain. The easy mileage this past week went incredibly well. Running doubles every day worried me at the beginning of the week, but overall I feel WAY better than any other time I’ve been to 100mpw or more, which was a welcome surprise. Grade remains low until I prove my consistency.

Speed (D-): I know it’s smart not to have really pushed it this past week, but I can’t help but grade myself lowly here, The miles won’t mean anything until I start to get uncomfortable. The only positive this week was I dipped below 6:00/mile pace on two days and there was no pains.

Nutrition (A): Killed it nutritionally this week. I am very proud of myself and my focus on balancing the needs of my body along with my running goals (let alone while dealing with work!).

Racing weight (C): Weight: 148.  Four more pounds this week, but again that was expected with my calorie counting. Looking still a bit jiggly, but that’s fueling me a bit mentally.

Comments
From Tom K on Sat, May 25, 2019 at 15:24:01 from 47.201.49.42

Monster week! Great work!

From Eugene on Sat, May 25, 2019 at 19:34:10 from 73.58.34.45

wow, can't remember the last time I saw a 120+ mile week on the blog. Great work!

Slow milesFast milesTotal Distance
24.000.0024.00

AM: 18 miles, 7 bridge repeats and 3 hills.

PM: 6 miles

Slow milesFast milesTotal Distance
12.106.0018.10

AM: 13.1 miles, 6 of them fast with intervals- 3:00 on, 1:00 recovery.

PM: 5 miles easy.

Comments
From Eugene on Mon, May 27, 2019 at 16:43:42 from 73.58.34.45

Any races on the horizon?

From Mike on Tue, May 28, 2019 at 07:27:16 from 168.213.7.107

Yes & no. I have one in mind, but I have never trained hard in the summer before, so it might blow up in my face. So I haven't paid for anything in other words and will wait until the second week of July to fully commit. You?

From Eugene on Tue, May 28, 2019 at 08:19:16 from 174.223.128.90

just trying to get in shape this summer to hopefully knock out a quick 8k in the fall to get the attention of the alabama coach. If the coach allows it iíd also like to knock out a quick half mary in december, but for now the focus is just train hard. weíll see with this humidity though...

From Mike on Tue, May 28, 2019 at 11:14:12 from 168.213.7.107

I couldn't agree with you more about the humidity. I am battling on whether I should just move my speed-work indoors onto a treadmill or not. I just can't even come close to good times in my outdoor speed-work.

Slow milesFast milesTotal Distance
17.100.0017.10

AM: 11.1 miles

PM: 6 miles

Slow milesFast milesTotal Distance
15.102.0017.10

AM: 10.1 miles

PM: 7 miles, 2 of them fast- 16x200 with 30 second recoveries.

Comments
From Tom K on Wed, May 29, 2019 at 08:29:40 from 47.206.60.114

Dang! 69.3 by Wednesday morning? You're killing it, man!

Slow milesFast milesTotal Distance
17.350.0017.35

AM: 10.1 miles

PM: 7.25 miles  

Slow milesFast milesTotal Distance
15.600.5016.10

AM: 10.1 miles with striders at the end.

PM: 6 miles.

Comments
From Eugene on Fri, May 31, 2019 at 20:41:34 from 73.58.34.45

a few weeks ago before i had my calf strain i was thinking how id be able to finally get #1 on the mileage weekly board, and how i was kind of sad i wouldnít have do it by running more than people running 110 and 120 mile weeks like when i joined. guess i got what i wished for :)

From Mike on Sat, Jun 01, 2019 at 08:25:57 from 35.137.241.58

Man, I am just in a running mood!

Race: BDR Leftover 5k (3.107 Miles) 00:16:15, Place overall: 3, Place in age division: 3
Slow milesFast milesTotal Distance
8.843.1111.95

AM: local 5k, ~2000 people. Cool premise- super cheap, the medals, glasses, and shirts are all ďleftoversĒ from other races and the awards are all hilarious- mine was a baton-twirler this year for third place. Felt good considering the insane (for me) mileage. 11.95 total mileage and a long warmup with striders. Hoping to run this afternoon, but I have a busy day, so weíll see.

Comments
From Eva Splaine on Sat, Jun 01, 2019 at 16:50:44 from 108.61.201.170

Wow! I don't know how you can do so well in a race after putting in such a high mileage week.

From Mark on Thu, Jun 13, 2019 at 14:55:06 from 24.129.132.75

Sounds like a fun race! Nice time, with or without the high miles. Hope to get some more 5k's in soon and maybe will run in to you.

Slow milesFast milesTotal Distance
23.303.0026.30

AM: 20.3 miles, finished strong with 3 miles at MP effort.

PM: 6 miles in the cool weather.  Just kidding!  It was 91 and 100% humidity!

Grading myself for week 3 (through yesterday/Saturday):

Mileage (B): I still feel WAY better than any other time I’ve been to 100mpw or more. Grade remains lower until I show some more consistency.

Speed (D): Again, the miles won’t mean anything until I start to get uncomfortable. I did run an okay 5k to end the week with tired legs to say the least and had some decent speed on Monday.

Nutrition (A-): On point, but a bit too much meat.  Once a day tops and in smaller increments seems to feel best.  Also, substituted broccoli for my filler vegetable this week- huge mistake, as this was the most farting I've done in a long time: 10/10 do not recommend.

Racing weight (B): Weight: 144.  Four more pounds this week, and I'm feeling pretty motivated about it, as I am getting close, so I'm excited to almost be able to fuel 100% of the kcals I need again.

Comments
From Tom K on Sun, Jun 02, 2019 at 19:38:55 from 47.201.49.42

There will be no comfortable weather running in our future for a really long time. It's going to be sweat dripping off the bill of your hat, putting on shoes with soaking wet shoelaces from the previous day's run, potentially catching a cold from ending a run and going into AC, for at least 4 months. That you have two 120 mile weeks in this swamp is wicked impressive!

Sorry about your broccoli gas.

From Mike on Tue, Jun 04, 2019 at 07:09:01 from 35.137.241.58

Broccoli gas is the worst.

Slow milesFast milesTotal Distance
16.100.0016.10

AM: 10.1 miles easy

PM: 6 miles easy

Slow milesFast milesTotal Distance
13.056.0019.05

AM: 11 miles, 3 of them fast.  Workout was 1600, 1200, 800, 3x400 with 400 recoveries for the longer stuff and 200 recoveries for the short stuff.  Started at 5:15/mile pace and sped up from there.  Felt very manageable.

PM: 8 miles, 3 of them fast again.  I did the same workout, but now in 90+ degree heat and sun.  I ran slightly faster than this morning, finishing with a 1:15, 1:14, and a 1:12.  

Comments
From Eugene on Tue, Jun 04, 2019 at 18:50:59 from 73.58.34.45

Okay, you must have lost it. Doing the same workout twice in a day? Did you forget you did it already?

From Mike on Wed, Jun 05, 2019 at 06:32:05 from 35.137.241.58

Right?! What year is it?! :)

Slow milesFast milesTotal Distance
21.300.0021.30

AM: 11.3 miles, some extra bridges just because.

PM: 6 miles

Late PM: 4 more miles.  National running day... right?

Comments
From Jason D on Fri, Jun 07, 2019 at 16:59:03 from 73.144.88.57

That's a legit triple!

Slow milesFast milesTotal Distance
11.457.0018.45

AM: 10.35 miles, 16x100, and 2x800 fartlek style during the final 4 miles of the run.

PM: 8.1 miles on the treadmill, did a workout of 2:30 on, 90 seconds off with a 2:30 after every 4 intervals until I got to 5 miles.  Tired legs hurt my mindset a bit, but the workout was very doable throughout.  To be over 101 miles on a Thursday is a bit ridiculous even to me, so I'm not surprised I'm a bit tired.

Slow milesFast milesTotal Distance
16.600.0016.60

AM: 10.4 miles easy.

PM: 6.1 miles easy.

Slow milesFast milesTotal Distance
12.200.0012.20

AM: 12.2 rainy miles over the bridges in Clearwater with Anthony.

 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~`

Grading myself for week 4:

Mileage (A-): Very happy with my mileage.  One more week until I have a recovery week.

Speed (D+): I did do some speed, but I have to increase my effort and my times are pretty bad.

Nutrition (A-): Happy I can eat calories again.

Racing weight (B+): Weight: 142.  I'm down two more pounds this week, and only two until race weight.  I am okay with holding this weight.

Comments
From jtshad on Sat, Jun 08, 2019 at 15:53:38 from 65.129.148.237

That is some crazy mileage!

Hope the weather continues to cool and the storms hold off a bit (or are at least sporadic)...we are heading to DisneyWorld next week!

From Mike on Tue, Jun 11, 2019 at 11:52:47 from 35.137.241.58

What days are you planning on going?! It should be okay- even with the storms, they are almost always sporadic like you mentioned.

Slow milesFast milesTotal Distance
30.101.0031.10

AM: 21 miles with a bunch of bridges, fast 1 mile finish hard.

PM: 10 miles.  Was only planning 4 or 5, but it rained- it never rains.  When it rains, the humidity melts away and the temperature drops into the 60s, so you have to savor it.

Slow milesFast milesTotal Distance
16.700.0016.70

AM: 10.2 miles.  

PM: 6.5 miles.

Slow milesFast milesTotal Distance
12.256.5018.75

AM: 10 miles with a shorter workout helping Anthony out on his intervals.  4x1000 @ 3:15-3:20s average.

PM: 8.75 total miles.  Workout: 2x200, 6x1000 with full recovery jogs.

Splits- 2x200s at effort, then for the 1000s- 3:15, 3:09, 3:08, 3:09, 3:10, 3:09. 

I don't know how I did that workout solo- it's 90 degrees here and insanely humid- but I am happy with it.  I gave nominal effort until the final interval where I did fall behind a bit on pace and had to push for 150m.  Completely drenched.

Slow milesFast milesTotal Distance
16.450.0016.45

AM: 10.1 miles.  I was exhausted for this run.  8:56/mile average, and that pace wasn't even easy on my body.

PM: 6.35 miles.  Felt so much better than this morning.

Slow milesFast milesTotal Distance
14.506.0020.50

AM: 10.5 miles.

PM: 10 miles, with a workout.6xmile with 2:30 jog recoveries. 

Splits- 5:27, 5:24, 5:24, 5:24, 5:23, 5:22

Comments
From Eugene on Thu, Jun 13, 2019 at 19:28:46 from 73.58.34.45

Nearly double the next runner on the mileage board, geez... save some mileage for the rest of us! :)

From Mike on Fri, Jun 14, 2019 at 12:54:07 from 35.137.241.58

I was hyped waiting to watch the Warriors/Raptors! Needed to run the energy off, 😊

Slow milesFast milesTotal Distance
12.200.0012.20

AM: 12.2 miles, 7:30/mile average.

Comments
From Tom K on Fri, Jun 14, 2019 at 13:22:55 from 47.206.60.114

2,045 miles by June 14! Holy guacamole!

Slow milesFast milesTotal Distance
14.500.0014.50

AM: 11 miles.

PM: 3.5 miles.

Comments
From Eugene on Thu, Jun 20, 2019 at 09:11:24 from 73.58.34.45

Hope you're just MIA from the blog and not injured or anything Mike. If I have to get my first #1 mileage board week because of either I'm gonna take it personally though!

Slow milesFast milesTotal Distance
10.000.0010.00

AM: 10 miles

Off for a long vacation, likely with no running.

Slow milesFast milesTotal Distance
2.000.002.00

PM: 2 miles

No running this last week means I am severely feeling it here in Florida.

Figuratively, my legs felt like nightmares on this run.  Both of them.  Everywhere.  Who knew taking an extended leave from running too much would cause such pain when re-starting?!  

Slow milesFast milesTotal Distance
15.300.0015.30

AM: 8 miles

PM: 7.3 miles

Slow milesFast milesTotal Distance
16.100.0016.10

AM: 10.1

PM: 6

Slow milesFast milesTotal Distance
17.100.0017.10

AM: 10.1

PM: 7 miles

Slow milesFast milesTotal Distance
16.500.0016.50

AM: 10

PM: 6.5

Slow milesFast milesTotal Distance
11.000.0011.00

AM: 11 miles

Slow milesFast milesTotal Distance
25.400.0025.40

AM: 20.1 miles

PM: 5.3 miles

Slow milesFast milesTotal Distance
16.200.0016.20

AM: 11 

PM: 5.2

Slow milesFast milesTotal Distance
14.704.0018.70

AM: 10.3

PM: 8.4 with 4 of it fast.

Slow milesFast milesTotal Distance
16.300.0016.30

AM: 10.1

PM: 6.2 

Slow milesFast milesTotal Distance
14.002.0016.00

AM: 12 miles, 2 fast, hilly

PM: 4 miles, hilly

Slow milesFast milesTotal Distance
17.000.0017.00

AM: 13 hilly

PM: 4 hilly

Slow milesFast milesTotal Distance
12.000.0012.00

AM: 12 miles

Slow milesFast milesTotal Distance
19.102.0021.10

AM: 21.1 miles, hilly, fast finish

Slow milesFast milesTotal Distance
16.200.0016.20

AM: 11.1

PM: 5.1

Slow milesFast milesTotal Distance
16.600.0016.60

AM: 10.1

PM: 5.5

Slow milesFast milesTotal Distance
10.606.0016.60

AM: 5.5 slow, 3 fast

PM: 5.1 slow, 3 fast

Slow milesFast milesTotal Distance
17.500.0017.50

AM: 10.2

PM: 7.3

Slow milesFast milesTotal Distance
12.504.6017.10

AM: 10 miles slow.

PM: 2.5 slow, followed by 23 minutes at 5:00/mile on the treadmill with 1.0-1.5 incline. (4.6 miles). 

I have been feeling super slow lately, so I happened to be at the gym for a workout class and did not want to do the incline workout they had planned on the treadmill since the treadmill when I put it on incline has been giving me some serious nagging injuries.  I decided after the warmup to just go for it: 23-minute challenge maxed out.  I definitely had my heart rate increasing throughout, but I felt I could have gone longer (perhaps 30 minnutes?) if we didn't switch to the weight room block.

I can say, I haven't accomplished much at all this summer running-wise, but I am happy to "perfect score" the Orange Theory 23-minute challenge which has always been in the back of my mind to accomplish, but for some reason or another I've always been fat or unfit when the competition rolls around each year, and never really had the tanacity to put it on myself to accomplish.

Followed this by a rain run- when living in FL, there is nothing better than a run in the rain.  Even if there is lightning, the threat of imminent death is worth the risk for a break in humidity, sun, and temperature!

Slow milesFast milesTotal Distance
10.100.0010.10

AM: 10.1

Comments
From Eugene on Sat, Jul 13, 2019 at 18:54:11 from 73.58.34.45

Oh so you disappear and let me think I'm gonna get 4 #1 mileage weeks in a row and then swoop out of nowhere and take them all from me? You're killing me smalls!

Glad you aren't injured or quitting the blog. Good to see you back.

Slow milesFast milesTotal Distance
19.251.0020.25

AM: 20.25 miles.  Very challenging to complete.  I did not feel great, but I seriously wanted another 20-miler.  1 mile at race pace to feel it out.

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles, felt excellent

Slow milesFast milesTotal Distance
11.006.5017.50

AM: 9.5 miles, 2.5 of them fast/pacing/faster than marathon effort

PM: 8 miles, 4 of them at 5:30/mile pace using the hill in Phillippe Park.

Slow milesFast milesTotal Distance
7.300.007.30

PM: 7.3 miles

Slow milesFast milesTotal Distance
8.100.008.10

PM: 8.1 miles

Slow milesFast milesTotal Distance
9.104.0013.10

AM: 8.1 miles

PM: 5 miles, 4 fast at 5:00/mile for 3 of them and building in and out of that speed for the other mile.

Slow milesFast milesTotal Distance
8.000.008.00

AM: 8 miles

Slow milesFast milesTotal Distance
13.100.0013.10

AM: 13.1 miles, felt okay- much better than usual the week before a race.

Slow milesFast milesTotal Distance
8.100.008.10

AM: 5 miles

PM: 3.1 miles

Slow milesFast milesTotal Distance
9.004.0013.00

AM: 7 miles, 1 fast doing 200s 

PM: 6 miles, 3 fast, 5:30/mile.

Slow milesFast milesTotal Distance
5.300.005.30

PM: 5.3 miles easy.

Slow milesFast milesTotal Distance
2.100.002.10

AM: 2.1 miles before my long plane ride.

Slow milesFast milesTotal Distance
2.100.002.10

AM: 2.1 miles easy in Washington- then hung out in Seattle.

Slow milesFast milesTotal Distance
2.100.002.10

AM: 2.1 miles easy in Washington- then hung out in Seattle and did a short hike in Snoqualmie.

Race: Jack & Jill Marathon (26.219 Miles) 02:26:57, Place overall: 2, Place in age division: 2
Slow milesFast milesTotal Distance
1.0026.2227.22

Jack & Jill Marathon, Washington State 

(Same course as "Light at the end of the Tunnel" marathons)

Weather: 60s, sunny, light wind, humid but nothing even remotely close to Florida.  Course was a bit wet from the rain a day prior.  Definitely the best weather I've ever had for a marathon or a half.  I was excited.

Course: Started with a 3-mile tunnel that was much more challenging than I thought it would be.  The pitch-black tunnel was leaking onto our heads, the "road" was rounded to the center, and there were puddles everywhere.  I did enjoy it but relied heavily on my headlamp as well as the 1st place runner.  After exiting we basically had an old railroad with a rocky stone trail, mostly hard-packed, angled, with more puddles.  The rest of the race was the most gradual downhill in history- perfect for running- equally space almost the entire way.  Literally there was one "hill" that was maybe 10-15 feet, and likely less.  If they ever pave this course and flatten it out- my goodness- this course would be lightning.

Pre-race: I ran so many miles since Boston it isn't even funny.  Although I would have never admitted it at the time, I would have been incredibly disappointed if I did not run faster than a 2:37 with all that work.  I had six weeks of mileage that was my highest ever: 115, 121, 130, 130, 122, 123 all in one cycle.  I know I had two weeks’ worth of over-use injuries during that, so I was not confident even entering race day.

The start: The race began after 5 minutes of the eventual first place guy (Kunkel) bragging about his successes and how him winning was basically a foregone conclusion.  Literally, he was the only one talking before gun went off at the front of the race, and his ego was on full display.  I am always afraid to come off as having an ego- particularly in a race- so I supposed that experience offered me an opportunity for some retrospective about my own behavior around others.  In any case, he was shooting for a low 2:20s as he proclaimed to the crowd and he even wanted everyone to know that he was annoyed that the race director wouldn't give him two free entries to the race on Saturday and Sunday- "because [he] would win the prize money both days."  He did end up winning, so I guess he did back it up, it was just odd behavior for a runner.  

The race: I was shooting for 2:29:00.  I was ready to blow up or die trying.  I wanted that number badly since Boston.  I've wanted it for the past year or so.  I've never been so focused on one goal ever in my life.  I kept repeating three things: relax, calm your breathing pattern, and diffuse negative thoughts.

The gun went off and I was in 3rd through the first quarter mile and 2nd entering the tunnel with 3rd right behind me.  The tunnel was unbelievable.  You could see the end- of a three-mile tunnel- yet it was pitch black.  The end didn't seem that far away, but depth perception is unbelievably bad in the dark.  The headlamp was necessary.  I didn't want to wear it at first due to over encumberment, but if I didn't have it there is a zero percent chance I'd make it to the end without being soaked from puddles, tripping, or twisting an ankle.  The trail was a bit of a nightmare in here, but I was digging the challenge.  I hit the 3-mile mark in 16:36. The first-place guy (Kunkel) was about 10 seconds ahead of me as we exited the tunnel.  I was happy with that pace, but he sped up shortly and I let him go after a 5:28 fourth mile, I didn't feel I had the fitness to stay with him and wanted to run my own race.  

Miles 5-8 were 5:33, 5:32, 5:38, 5:38.  I felt fine and probably should have stuck to 5:33 pace here- I just didn't trust myself at that speed.  

Miles 9-13 were 5:29, 5:32, 5:41, 5:35, 5:35.  Again, felt great, the 5:41 was due to some challenging footing for a bit on the course, causing terrible tangents.  I had my first electrolyte pill and my first gel during this time.

Half I rolled through the half and felt pretty good.  This was the only time other than mile 21 I saw anyone other than the back of the 1st place guy and the aid station volunteers.  Although it was lonely, I was flowing so well.  I lost my rhythm for a minute seeing everyone here.  I hit the half at 1:12:55, which was 1:35 faster than my goal pace.  

Miles 14-17 were 5:25, 5:37, 5:36, 5:35.  I felt good here, and I think I made one of my two mistakes here.  I had three gels with me, and for some reason I decided NOT to use one of them here and had an electrolyte pill instead.  I should have done both.  

Miles 18-22 were 5:43, 5:47, 5:32, 5:39, 5:36.  I had the gel at the beginning of mile 20, and well, you can see the difference.  Similarly, I had made up a minute or so on the first-place guy and he was within 30 seconds of me, so I figured I'd just got for it and try to catch him (mistake 2!).  After a mile of trying that, it was clear I did not have the fitness for that, haha.  So stupid, but I would have regretted not trying to catch him!

Miles 23-26, finish were 5:43, 5:45, 5:49, 5:39, 1:25 (or something).  Total bleeding here.  I had half of my final gel, but it was completely useless, and I knew it.  I had a good sprint finish, despite the time shown, crossing in 2:26:53 (2:26:57 is the gun time for top 3).  I finished second overall, with Kunkel widening the gap to 1:25 in front of me at the finish.

After-thoughts: Incredibly elated. So, so many miles went into this during the summer. I placed snuggly in between two very good runners with my 2:26: Taylor Farnsworth formerly of BYU who ran a 2:28 and Anthony Kunkel a big ultra-runner who ran a 2:25. Looking up Taylor’s former times gave me the chills a bit.  I am not an idiot- I know the 2,000-foot net drop on the course definitely aided my performance- how much I can't really determine.  The calculators online suggest between 2-5 minutes against a flat course when altitude isn't considered.  However, I was a bit demoralized reading about elevation prior to the race and seeing that it is suggested that every thousand feet or so in elevation was a 1:00 minute detriment to performance which implies that it's a bit of a wash over long distances, so I'm happy to outperform at least that expectation.  

In the end, I am sincerely proud of myself: I dedicated my summer to training in Florida, had two weeks of missed training during the cycle yet persevered, had to then deal with mild altitude/travel/different climate, and did it all on my own without training partners.  I woke up every day I could without fail, did doubles six to seven days a week, ran some ridiculous intervals/fartleks in some even more ridiculous temperatures, and dedicated this summer to this 2:29 goal.

Splits 

7-mile- 38:48 (5:33/mile pace) 

Half- 1:12:55 (5:34/mile pace) 

20-mile- 1:51:29 (5:34/mile pace) 

Finish- 2:26:57 (5:36/mile pace)

 

Comments
From JD on Tue, Jul 30, 2019 at 09:49:14 from 67.182.252.3

NICE JOB!

From Tom K on Tue, Jul 30, 2019 at 11:52:23 from 47.206.60.114

HOLY SMOKES THAT IS FLYING!!! Congratulations!

From Jason D on Tue, Jul 30, 2019 at 12:30:33 from 73.144.88.57

I thought you were dead and I see you pop off a cheeky little 2:26?! Nice work, Mike. Enjoy your vacation.

From Eugene on Tue, Jul 30, 2019 at 14:30:09 from 73.58.34.45

If you drop as much time off as you have for your last couple of marathons Kipchoge's gonna have nightmares about you.

From Martin on Tue, Jul 30, 2019 at 23:45:26 from 212.88.157.202

Amazing! Congratulations for an awesome marathon time!!

From Tom K on Thu, Aug 01, 2019 at 11:19:05 from 47.206.60.114

I've given this some thought, and I have some questions:

1. What is the difference between this race and the Light at the End of the Tunnel Marathon? They appear to be the same course.

2. To what level do you credit your success here from 100+ mile weeks, and two-a-days, in the Florida heat of summer? Is there a ďkeyĒ workout, or thing you did, that made this happen, or is it just volume, and run frequency?

3. Did you feel a noticeable benefit from the PED (Performance Enhancing Downhill)?

4. How does a Floridian train for a largely downhill trail run? Do you run a lot of bridges? Asking for a friend.

5. Did you have any issues with racing 2500í above sea level?

I may have some more questions later. This is a really impressive race!

From Mike on Sat, Aug 03, 2019 at 10:54:54 from 35.137.241.58

Thanks guys!

From Tom K on Wed, Aug 07, 2019 at 11:47:26 from 47.206.60.114

Sorry it took so long to read this. I like a race report like this. You did what you set out to do.

Congratulations, again!

Slow milesFast milesTotal Distance
0.000.000.00

No running.  5 miles of hiking yesterday followed by 12 miles of hiking today.  Washington is legit.  Three mountains climbed so far.  The big one tomorrow (although I won't be going all the way up!)

Slow milesFast milesTotal Distance
0.000.000.00

No running.

Man.  Mount Rainier is amazing- to see snow and glaciers in the beginning of August is amazing to me, being in Florida.  I don't think I've seen snow in my lifetime down there.  Climbed to about 8,500 feet or so.  I wanted to go to Camp Muir (10,000) just to do it, but I would have needed crampons.  Flew down the back side of the mountain after that.  Toured some lakes after that to try and get some traditional Rainier pictures.

Slow milesFast milesTotal Distance
0.000.000.00

No running.  Leaving Washington today, sadly.  I could easily live here, although I'd choose Vancouver area/Whistler if I could afford it.  This really made me miss mountains unbelievably badly.

Slow milesFast milesTotal Distance
3.100.003.10

PM: 3.1 miles

Slow milesFast milesTotal Distance
5.500.005.50

PM: 5.5 miles

Slow milesFast milesTotal Distance
8.300.008.30

AM: 8.3 miles with Elia and Alan telling them about the race.

Slow milesFast milesTotal Distance
10.200.0010.20

AM: 10.2 miles

Slow milesFast milesTotal Distance
7.000.007.00

PM: 7 miles

Slow milesFast milesTotal Distance
12.102.0014.10

AM: 8.5 slow

PM: 5.6 total, 2 of them fast- 4x800 with 400 recoveries.

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles

Slow milesFast milesTotal Distance
6.200.006.20

Run then the gym- chest/tris/shoulders

Slow milesFast milesTotal Distance
5.101.006.10

PM: 6.1 miles, 1 mile of hard hills, then the gym- arms/back

Slow milesFast milesTotal Distance
5.102.007.10

Noon: 7 miles, 2 fast for now real reason.  2x5:30/mile, 2:00 in between.

Slow milesFast milesTotal Distance
11.000.0011.00

AM: 11 miles

Comments
From Eugene on Mon, Aug 12, 2019 at 14:22:43 from 130.160.194.1

Any races on the horizon? Or are you just enjoying post-PR training

From Mike on Fri, Aug 16, 2019 at 06:49:44 from 168.213.5.162

Just enjoying life, man. I always jump back into it way too fast, so I'm going to take it slow this time with hopefully some better results. Two marathons 3.25 months apart was more difficult than I thought! I don't know how Yuki Kawauchi does them every month- that's crazy.

Slow milesFast milesTotal Distance
10.500.0010.50

PM: 10.5 miles from East Lake to Clearwater.

Slow milesFast milesTotal Distance
16.505.0021.50

AM: 8.2, 1 fast at the end to pace Brian.

PM: 4.3 slow, then 4 miles of effort on the treadmill- inclines from 4-15, and some speedier stuff in between while focusing on controlling my breathing/heart rate.

Slow milesFast milesTotal Distance
7.500.007.50

PM: 7.5 miles in the rain

Slow milesFast milesTotal Distance
3.205.008.20

PM: 3 miles, then 5 miles hard on the treadmill with both hills and speed, followed by some gym work.

Slow milesFast milesTotal Distance
0.000.000.00

No running.  Hung out with Greg

Slow milesFast milesTotal Distance
10.000.0010.00

AM: 10 miles

Slow milesFast milesTotal Distance
0.000.000.00

No running.  Literally just slept in for no reason.

My motivation is pretty non-existent.  I suppose I'm not surprised by this, I don't have any goals, I don't have any races I'm signed up for, and I am not showing a willingness to make time for running- even allowing excuses to fill my head.

 

Slow milesFast milesTotal Distance
11.000.0011.00

PM: 11 mile run home from work

Slow milesFast milesTotal Distance
11.006.0017.00

AM: 9.2 miles total, 3 fast. 800, 1600, 800, 1600.  I wasn't planning on doing this workout (and just run other people at a slower pace), but 10 minutes before it started, Jeremy showed up, so I was inspired to.  He was a bit more prepared than I was and was ahead of me by the end of it, however I felt no need to make it a competition.  It is nice to see him push himself again- he really wants to run a 1:12 half, so it's good to see him changing his efforts.

Splits- 2:45, 5:21, 2:38, 5:26

PM: 7.8 miles total, 3 fast doing 12x400 with descending rests starting from 90 seconds and dropping all the way to 10 seconds standing rest.  This is always my favorite workout, but definitely challenging to nail.  Splits weren't terrific but were all sub 1:20, which is not bad considering the temperature and humidity.  Finally felt that uncomfortable feeling and am starting to push through it again.

Splits- 1:19, 1:20, 1:17, 1:15, 1:16, 1:15, 1:15, 1:14, 1:14, 1:15, 1:17, 1:16

Slow milesFast milesTotal Distance
8.750.008.75

PM: 8.75 on the East Lake loop.

Slow milesFast milesTotal Distance
6.000.006.00

PM: 6 miles.  Almost didn't run at all- forgot all my clothes, sneakers- everything.  Got dropped off at a store, then went and bought a new pair of sneakers, new shorts, and a new shirt and ran home.

Slow milesFast milesTotal Distance
0.000.000.00

No running.

Slow milesFast milesTotal Distance
6.604.4011.00

PM: Gym and a treadmill workout.  Nothing fancy, just at effort.

Slow milesFast milesTotal Distance
0.000.000.00

No running.

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles

Slow milesFast milesTotal Distance
18.800.0018.80

AM: 10.5 miles

PM: 8.3 miles with John, Jeremy, & Steve.  3 fast- 12x400 with 200 jog recoveries and 400 recoveries between each set of 4.  The workout went fine, although I was a bit annoyed that my group wanted an extended rest after the eigth interval.  I know they wanted the break- as I was leading every interval throughout- but I really feel that it hinders our progression when we do that, particularly on the short intervals.  I should have taken charge.  I'd rather be super tired/uncomfortable and focusing on maintaining my form than feeling more comfortable and a second or two faster.

Then again- what do I know, I've never had a coach, so maybe my thought process is wrong.

Splits- 1:22, 1:17, 1:15, 1:15, 1:14, 1:14, 1:14, 1:15, (5+ minutes recovery), 1:16, 1:14, 1:15, 1:13

Slow milesFast milesTotal Distance
10.500.0010.50

PM: 10.5 miles easy

Slow milesFast milesTotal Distance
10.300.0010.30

PM: 10.3 miles easy

Slow milesFast milesTotal Distance
0.000.000.00

No running- tutored.

Slow milesFast milesTotal Distance
6.500.006.50

AM: 6.5 miles

Slow milesFast milesTotal Distance
6.605.0011.60

AM: 6.6 miles outside followed immediately by a 5-mile progression workout on the treadmill into some maintainance work at the gym.

Workout was- start at 9.5mph with incline and progress to 12.0, increasing 0.1mph every minute, and then finish the progression once you get to 5 miles.

This is easily one of my favorite workouts.  I can always get up for this workout mentally, and the forgiving treadmill, fan, and air conditioning make for a pleasurable experience when compared to being outside.  I think it's a good idea to roll into it on tired legs and from being outside.  It almost feels like a performance-enhancing thing, as my body is sweating *so* much prior to the treadmill, than when I get on the treadmill I am breathing easy and cool even at 10+ mph, while 10 minutes before that I was slogging hard and burning up while running effort-full at 7:45/mile.

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles solo.  I haven't felt this good on multiple runs in a while.  I think I'm finally back to healthy after the marathon.

Slow milesFast milesTotal Distance
11.406.0017.40

AM: 9.1 miles, 3 of them faster but still slightly slower than marathon pace, but I did give effort.

PM: 8.3 miles total, 3 of them faster.  Workout was 6x800, aiming for right around marathon pace running with John.  My goal was honestly to run 2:48 for each interval and help John put together a good workout, and on intervals 7 & 8 to sprint in anaerobically the last 200m of each.  This felt insanely comfortable, which makes sense as it is basically marathon pace.  400 recoveries at an 8:00/mile pace.

Splits- 2:54, 2:48, 2:48, 2:46, 2:38, 2:36

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

I feel phenomenal.  My body feels good, my legs feel fast, I want to run more, and am literally excited to get out there.  I tend to always forget how much marathons and/or injuries rip out from your soul.  I am just surprised I feel this good running outside in this garbage weather.  I can only remember feeling this way one year out of my 10 years running- 2017.  That is a great sign.

Comments
From Eugene on Wed, Sep 04, 2019 at 07:56:47 from 174.223.129.96

note to self - never run a marathon!

From Mike on Wed, Sep 04, 2019 at 14:28:04 from 168.213.5.162

Dude, running them is easy. Racing them on the other hand... eesh.

Slow milesFast milesTotal Distance
3.803.607.40

PM: so Iíve been really wanting to let loose, so I headed onto the treadmill and got off some energy. The workouts yesterday just didnít fill me up. I figured, Iíve got nothing to train for, so whatí the heck- go nuts.

Workout was 5:00 on, 90 seconds jog, 6:00 on, 90 seconds jog, 7:00 on, all at 5:00/mile pace.

I was pleased. I enjoyed the time progression and the mental side of the treadmill workout. The fan and the air conditioning was also a nice touch.

Comments
From Eugene on Thu, Sep 05, 2019 at 09:21:57 from 174.223.8.235

i donít know if iíve become accustomed or itís just nicer in alabama(i mean compared to florida OF COURSE it is, by how much i donít know though), but humidity seemed to stop affecting me for the most part a couple of months ago. iíd hate to have to do a treadmill workout just because itís too muggy out, you seem to like treadmills though so i guess it works out.

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles 

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles 

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles 

Slow milesFast milesTotal Distance
13.100.0013.10

AM: 13.1 miles with John.  I was ready to fly, but resisted the urge, as John isn't (understandably) a big fan of spontaneous workouts!

Slow milesFast milesTotal Distance
0.000.000.00

No running.  Unplanned- worked a long, long day.  Will skip tomorrow AM as well.

Slow milesFast milesTotal Distance
12.153.0015.15

PM: 15+ miles, 3 of them fast with John, and then some easy with Greg.  Workouts was a ladder down- 1600, 1200, 800, 800, 400 with 200 recoveries.

Splits- 5:34, 3:58, 2:35, 2:29, 1:11

I felt surprisingly tired for the last two intervals particularly with how dramatically easy the first 3 intervals felt, but I guess that's a pretty short jog recovery, so I guess that is to be expected and seems like a reasonable reason.  I really like running hard with John- he is incredibly reliable.

Next week I'll start giving these workouts the business.  I followed the workout up by running a bunch of miles with Greg.  I had planned on making it a short day (8 miles) but we just got to talking, and all of a sudden I was at 15 miles- that was a nice surprise, as it's my longest run since my marathon. 

Comments
From Eugene on Wed, Sep 11, 2019 at 08:31:03 from 174.223.136.204

give them that business!

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles and some body weight stuff.

Slow milesFast milesTotal Distance
5.852.508.35

PM: short warm up then a workout solo, followed by some body weight stuff.

Workout was 1x8:00, 2 minutes running @ regular pace (intending not to recover fully), 1x5:00, all at full effort/ just over 5:00/mile pace.  Definitely need some new footwear.  I was planning on doing 6 minutes on either side, but I just felt I should keep going on the first interval since I found a groove, so I just shortened the second one.

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles easy, and some prep for the dri tri.

Slow milesFast milesTotal Distance
14.600.0014.60

AM: 9 miles on the tready, followed by some hard rowing at the gym.

PM: 5.6 miles with some dri tri work.

Slow milesFast milesTotal Distance
17.100.0017.10

AM: 17.1 miles

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles, with dri-tri work at the end (full two sets).

Slow milesFast milesTotal Distance
10.756.7517.50

AM: 10 miles total with a workout: 5x1200 with 2:00 minute strict recoveries.

Splits- 3:54, 3:50, 3:50, 3:50, 3:57

PM: 7.5 miles total with a workout with John: 6x800 with 200m recoveries.

Splits- 2:48, 2:48, 2:42, 2:39, 2:38, 2:37

Did not reach in the tank at all.  The last split in the AM I did mentally check out of before I started it however, but it was still pretty easy (I just didn't want to do it!)

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles and rowing for the dri-tri.  Did double sets of the rowing.  Finished with another 4 miles of running outside.

3,000+ miles for the year!  Happy to be above that mark again.  Actually, I'm pretty happy with almost everything running related this year. 

Comments
From Tom K on Thu, Sep 19, 2019 at 09:37:11 from 47.206.60.114

Congrats on the 3k miles!

Slow milesFast milesTotal Distance
5.253.759.00

PM: 9 total miles with a serious  workout.  Workout was 3x1600 with 1:00 jog recoveries after each, then 6x200 with 30 second jog recoveries.  I followed this with some dri tri prep.  Felt fine.  Wore newer trainers which was a poor choice and I've got some blisters to prove it.  I didn't want to wear my racers though, and that's the only other pair I had...

Splits-

1600s-  4:57, 4:58, 5:04

200s- 32, 32, 32, 30, 28, 28

Comments
From Eugene on Fri, Sep 20, 2019 at 07:22:51 from 104.189.16.160

Cruising on those 200's!

From Jason D on Fri, Sep 20, 2019 at 13:18:49 from 73.144.88.57

Dang you have some leg speed!

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles solo.

Slow milesFast milesTotal Distance
6.100.006.10

PM: 6.1 miles, rowing practice and some dri tri work in between rowing sets.

Also helped Anthony move today- wish I was able to run with him as opposed to only seeing him on days like today.

Slow milesFast milesTotal Distance
17.100.0017.10

AM: 17.1 miles with John.  Second half of it was a progression into the 6:xx/mile range.  Felt super easy, although was still mentally taxing due to my pathetic long runs lately.

Slow milesFast milesTotal Distance
6.100.006.10

PM: 6.1 miles, rowing, and some dri tri work

Slow milesFast milesTotal Distance
12.605.0017.60

AM: 10.1 total miles, 3 fast.  Workout was 1x1600, 1x1200, 1x800, 3x400 with 400 honest recovery runs after the longer stuff and 200 honest recovery jogs on the short.  Ran the workout solo, but Jeremy was right there-ish.  I did not want to play with then recoveries although today, so I didn't really 'wait up' for him- I want to feel uncomfortable while working on my breathing, and the actual pace is secondary to that.  

Splits- 5:08, 3:45, 2:28, 1:07, 1:09, 1:08

Did not go deep into the tank, but definitely was giving effort on the 400s.  The early items felt super easy.

PM: 7.5 total miles, 2 of them fast. 1600, 800, 400, 400 with 200 recoveries.  Ran with John.  Took the first half of the 400s super easy and then turned the back 200 into a hard effort to finish.

Splits-  (no idea on the 1600), 2:30, 1:09, 1:10

Slow milesFast milesTotal Distance
0.000.000.00

No running.

Slow milesFast milesTotal Distance
4.701.506.20

6.1 total miles with 1.5 miles of sprints.  Also did some prep work for the dri tri and rowing.

Slow milesFast milesTotal Distance
5.100.005.10

PM: 5.1 miles easy, and a dri tri mini round. I think I got this competition on lock, but I definitely wish I had another 3-4 weeks to work on my overall fitness and body composition. Now just waiting out until Sunday.

Slow milesFast milesTotal Distance
3.100.003.10

Noon: 3.1 miles.  Ready to rock for tomorrow.  Let's get it!!

Race: Orange Theory Regional Dri Triathlon (3.107 Miles) 00:15:30, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
2.403.115.51

Orange Theory Regional Dri Triathlon

So, The place I work out at offered to enter us into their regional competition about 2-3 weeks ago with the intention of having 3 of us represent the gym in a gathering of all the gyms in the area (guys and girls).  I accepted, as I am a sucker for free things and competition.  The prize was $150, which isn't crazy, but the event wasn't very long so I thought it was worth it to try.

The "race": So, for this triathlon, you complete a 2000m row, followed by 300 repetitions of 6 different exercises (squats, plank jacks, burpees, push-ups, jump-overs, and jump-ups), and follow that with a treadmill 5k at 1.0 incline.  

Preparation: I've put in about two weeks of preparation, mostly on the floor stuff, but I suppose about 5-6 sessions on the rower, all over 2000m and most being 4000m or more.  I did do one rowing workout with 500m intervals.  My running has been good speed-wise, but my mileage is a bit down- although that usually doesn't hurt on a 5k.  However, I was a little worried since it would be 15+ minutes before I'd get to the 5k portion, and it's not like I'd be fresh...

Goal- I was shooting for a sub-30 minute overall effort, and first place.  I particularly wanted to represent my gym location well since I was invited to the regional event, startso I thought that would be a cool thing they could brag about. 

The race: Well, I went super controlled on the rower- maybe a bit too conservative here to be honest.  I hit the 5:50 mark on the rower and the first male finished his last stroke-he was also from my gym, so that was a pretty cool feeling.  Over the course of the next 40 seconds or so, three more guys finished before me and headed to the weight floor, and then I finally finished and jogged to join them.  

I was feeling fine and my heartrate was not bad- I could tell the guys before me absolutely worked harder than I had on the rower, so I figured this was an important spot to catch them all.  I jumped right into the pushups and moved right along through the first 150 reps on the weight floor.  You basically repeat the order again and complete a second round.  I think I maybe took a second or two of rest while pursuading my arms to keep doing pushups- man, the last 5 were a bit brutal.  Once I got through those I knew I would make it fine, so I moved my thought process to bringing down my heart rate and relaxing.  Two of the coaches from my gym were there, and they were trying to help me in any way possible if I needed anything.  Funny enough, the only issue I had was I was too sweaty at times to hold a bunch of the positions, so I was thankful to be handed my towel.  Jenni (from my gym) finished first- unbelievably, she caught up, passed us all, and finished about 40 seconds quicker than all of us.  Legitimately, she did every rep, she was just that good.  As I was finishing my last 5 reps, the leade guy off the rower (also from my gym) finished.  I was a bit worried.  I know he was a terrific runner, so if he got to the treadmill well, it could be legitimately over for winning this thing (more on that in a moment.)

I bolted to the treadmill- feeling incredibly wobbily from the reps and the rower-, mashed the 12mph button as fast as possible, and upped the incline- fortunately, you get about 10 seconds before it's up to speed, so I got a couple of seconds for a breather! 

Here's why I could have been in trouble- the treadmills only go to 12mph!  So if he was at 12 and ran it for the duration, there was literally no way I could catch him.  At the 1 minute mark I glanced over to his treadmill which was a couple down from my row and not only was he not at 12, but he had just lowered it down to a 9.0!  I caught him right about here distance-wise as well.  By 90 seconds in I was absolutely gassed however.  By 2:00 minutes in at 12mph, I thought there was no chance I could run a 5k at that pace.  My heart rate just felt way too high when I started, my legs were so wobbily from the weight room and row, and my form was still a bit out of control.

I had a choice- I could lower it and catch my breath and shoot it back up or I could keep suffering.  The choice was easy.  At this point, there were about 30 people lined up behind us all on the treadmill line watching everyone as well as about 12 coaches.  I saw them all whispering and pointing at my screen.  I knew I had started this thing expecting to go 12 the whole time.  I decided to just go for it- stay at 12 and be confident, focus on good form, focus on smooth knee drive, and relax the breathing and get a good breathing pattern.  At 5:00 in, I felt so much better.  At 10:00 I knew I had it.  At 12:00 I could have increase the incline just because(but why bother?!  They said 1.0 was good, so that's on them!).  At 15:00, I felt like I could easily hold that for another mile.  At 15:30 I smashed the stop button, finishing in 30 minutes and 20 seconds and first place overall.  I did miss half of my goal, but that's okay.  I was really proud to persevere.  I always thought I give in too easily, but today- today I didn't.  I had every reason to slow that thing down, catch my breath from the floor/rowing stuff, and then bring it back up- but I just decided to persevere.  I really was impressed with my ethic today. 

Afterwards, we took some pictures, announced the winners, and had some drinks.  Definitely was a cool experience and I would do it again.

Comments
From Tom K on Tue, Oct 01, 2019 at 06:55:27 from 47.206.60.114

Oh Wow! That is a really cool event! Congratulations on the Win!

Also, if it weren't for you, I would never know the max. speed of treadmills!

From Mike on Wed, Oct 02, 2019 at 06:28:45 from 168.213.5.162

Thanks Tom! It was wicked enjoyable.

From Mark on Sun, Oct 06, 2019 at 10:27:36 from 47.199.175.12

Way to persevere on the treadmill after subjecting yourself to the other exercises! That speed button down arrow must have been so tempting until you could reach the point where you knew you had it.

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles.  Felt great.  Only the mid-80s today.

Slow milesFast milesTotal Distance
14.994.4019.39

AM: 1 mile of striders.  Wanted to really give some good efforts on some super short repeats- I really am digging the running form I showed on Sunday, so I wanted to practice it again.

PM: 10.15 miles total, 3.4 of them fast in a workout with John.  

Workout was 3 sets of 6x300, with 100 recoveries and then 500 recoveries between the sets.

Splits-

set one- 54, 51, 51, 54, 52, 52

set two- 52, 51, 54, 55, 52, 52

set three- 52, 52, 52, 54, 53, 51

Thoughts: Felt pretty good.  Chose the windy straightaway which made it more difficult thant it needed to be.  John was nice enough to modify his workout to stay with me, which I appreciated.  I truly enjoy running with him.  My legs are finally feeling Sunday's dri triathlon.  I'm actually kind of sore all over thanks to the weight floor.  

Secondary overtly ranting thoughts: I am a bit annoyed of the people I'm running with saying that running these intervals fast isn't helpful to 5ks and longer distances.  That just doesn't resonate with me.  True, it's not the paces we'll be running in any of our races, but that doesn't mean it is not going to make you more efficient form-wise, make the pace of those races feel easy, and make you a better runner.  Elia had mentioned, "what is the purpose" of doing these short intervals- first of all, 95% of the intervals we do are much longer than these 300s & 400s.  Second of all, training is- in my mind anyway- a way to become a better runner overall, not a way to PR a specific race distance.  I want it to feel easy and look easy when race day is here.  Even Anthony has mentioned something similar to Elia- practice your race pace.  Why?  I'm not doing a half marathon worth of effort on these intervals.  I'm challenging myself.  Teaching my body and mind to challenge itself when the race is here.  I understand the purpose of not going 100% on intervals and reaching all the way to the bottom of the tank, but I don't understand the purpose of floating through these intervals at 60% medium-hard effort.  Meh.  Maybe I'm being hard-headed.  I suppose I just don't like the contradiction of my understanding of running- quite like I'm sure they don't appreciate the contradiction of their understanding of running.  

Comments
From Eugene on Wed, Oct 02, 2019 at 06:54:44 from 104.189.16.160

i personally am of the belief that you need to be able to run faster than race pace; itís not like thereís people running 15:37 for the 5k who canít break 5 for the mile. plus the short fast intervals are one of the most fun parts of training! a training regimen consisting of only tempoís and slow intervals sounds like the most boring way to conduct training. i guess that is what marathoners do, but iíd imagine even some occasional fast mile repeats could reap some benefit.

From Donald on Wed, Oct 02, 2019 at 09:26:33 from 65.222.251.100

Thanks for the good thought. I am definitely in the mindset of longer-distance sets for all my workouts. I feel like I get really weak-willed when it comes to sets of mile-pace running, which is a mental aspect I can improve. Also, can't deny the improvement in form by occasionally doing a very fast pace. I'll have to think on this for a while...

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles, some body weight stuff after.

Slow milesFast milesTotal Distance
1.500.001.50

PM: 1.5 miles while running around a cross country course watching Dylan.  I forgot how big Tampa is- literally must be 45 minutes wide.  Insane.

Slow milesFast milesTotal Distance
10.200.0010.20

PM: 10.2 miles solo.  Felt suprisingly bad, which is quite rare recently.

Slow milesFast milesTotal Distance
10.200.0010.20

AM: 10.2 miles after watching Dylan and Jacob perform at their cross country 5k.  They both ran mid 17s and came first and second easily... as freshmen in high school and one of them (Dylan) is the age of an 8th grader.  Yikes.  These boys are going to smoke Florida if they have good high school coaches.  I'd like to stay running with them, but I'm quite sure their personalities/needs will change now that they're both in high school.  If they are willing to put in the effort though, my goodness.  Dylan has already broken into the 16s in a certified road race, and Jacob has surpassed him effort-wise, so it's just whether they enjoy the process or not enough to let it superceed other things that come up in their lives.  Time will tell.  But for my future self, here are my predictions for your years down the road- Dylan switches to swimming-focused and does well in the county and top 10-20 in the state by senior year.  Jacob wins the county meet for Pinellas or Hillsborough and finishes top 1-5 in the state by senior year.  Dylan runs low 16s-high 15s at his best, but Jacob runs low 15s at his best.

Florida is an incredibly large state population-wise, so who knows.  

Slow milesFast milesTotal Distance
13.100.0013.10

AM: 13 miles with John.

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles followed some body work.

Slow milesFast milesTotal Distance
11.856.7018.55

AM: 10 miles, 5k relatively decent.  I paced Jacob in his first sub-17 goal workout.  He did okay.  He did slip on one of the intervals (interval 4), and we did have to break it up into two sets, but overall he is close.  Workout was 6x800, 1x200 with 85-second recoveries and 2:45 in between each set of 3, followed by 20 seconds recovery after the final 800 interval leading into the final 200m.  I was wicked impressed by Dylan, who joined us for the last two intervals and led the way for I think the first time ever.  I can see he was motivated by getting legged out on Thursday and losing on Saturday last week.  It's nice to see him respond positively to adversity.  You can't teach that.

Splits- 2:37 2:31, 2:37, 2:43, 2:38, 2:36, 0:30

PM- 8.55 miles, 3.5 fast with John.  We chose 600s with 200 recoveries.  I would prefer the longer interval stuff, but it's just a bit too hot to any sort of decent paces.  Workout was- 9x600, 1x200 with 200 recoveries and 20 second recovery before the final item.

Splits- 1:55, 1:50, 1:52, 1:51, 1:52, 1:52, 1:57, 1:51, 1:52, 0:31

In complete reflection the day after, I kind of dogged one of the intervals in the middle (the 1:57).  It was definitely a choice and not fitness related, as John took off that interval so I was solo.  I mentally wanted to cheat because I figured I had no accountability.  I need to avoid that if I want to progress.  Choosing comfort is never the way to get better.  Overall the workout was very doable and hit 5:00/mile pace the whole way while not reaching too deep into the tank.  I felt control the entire way despite the tired legs from the AM.  

Slow milesFast milesTotal Distance
0.000.000.00

Planning no running today, as it will be a long day.

So in the meantime, my excitement builds for Eliud Kipchoge.  I believe he is going to run a 1:58:55 if they pace him for a 1:59.  If they don't pace him that fast, then I think he'll still get under 1:59:59.  The link below is the free link to the event on youtube.  Hopefully I'm allowed to post it here.

https://www.youtube.com/watch?v=k-XgKRJUEgQ

I have been really excited for it.  I understand it's not a race atmospher- but neither really were the sub 4-minute mile attempts.  He is still running 4:35/mile- 13.1 mph- pace on his own despite there being a group with him and whatever wind resistance is accrued from the group/timer vehicle.  The only thing I'll be a bit annoyed with would be if they have the phalynx set up immediately behind the vehicle/timing screen.  I think within 20 feet would be a bit unfair.  If you have ever run directly behind a pacing vehicle on accident, you'll know exactly what I mean.

I would have loved to be there to cheer him on and watch history!  Either way, I'll be awake for it, no matter how much it messes up my Saturday, Sunday, or Monday this weekend.  Hopefully tomorrow they annouce that it will be Saturday- that'd be ideal.

Comments
From Eugene on Wed, Oct 09, 2019 at 09:46:57 from 130.160.192.6

i remember staying up all night to watch the first attempt. probably wonít have the time to watch this time; weíll see though.

whatís more impressive - if he breaks 2 or if bekele breaks his world record on a legal course?

From jtshad on Thu, Oct 10, 2019 at 16:51:42 from 141.221.191.225

Good question, though a bit of apples and oranges...both would be tremendous feats. Sub-2:00 would demonstrate a breakthough in human capability. Breaking the WR would continue to show the application of our physical capacity with the mental fortitude required to do it in more natural conditions.

From Tom K on Sat, Oct 12, 2019 at 09:22:54 from 65.218.129.82

Wow! Just Wow!

From Mike on Sat, Oct 12, 2019 at 12:35:30 from 35.137.241.58

That was an awesome thing to watch! His last 1km and his faltering at the 0:56-0:58 minute mark were the highlights for sure.

Slow milesFast milesTotal Distance
10.200.0010.20

PM: 10.2 miles

Slow milesFast milesTotal Distance
10.200.0010.20

PM: 10.2 miles

Slow milesFast milesTotal Distance
10.000.0010.00

AM: 10 miles

Woke up late because I was busy watching Eliud Kipchoge run a 1:59:40.  I have been reading a bunch of message boards out of excitement- some people are super salty about this race and are not as happy as I figured.  From my perspective, he could definitely do it in a regular race setting with terrific conditions (which he didn't even have today) and some competition.

The happier end of it- I went out for a late/noon run- which in Florida is generally a bad idea- but I saw a ton of people out running, which is quite abnormal, so I suppose the morning news was pretty motivating for most.

Slow milesFast milesTotal Distance
9.505.5015.00

AM: 15 solo miles with a workout wedged inside.  10x3:00 at effort with 90 seconds continuing recoveries.  Definitely was tiring doing it solo.

Slow milesFast milesTotal Distance
15.000.0015.00

PM: Ran 5 miles, then joined Steve and Jeremy and fell apart a bit during that 10 miles.  It was a bit of a bad idea- my legs were wiped.

Slow milesFast milesTotal Distance
8.206.5014.70

AM: 8 miles and a workout.  Workout was 4x5:00 with 3:00 recovery jogs.

PM: 6.7 total miles, with a bunch of hill workout intervals on the treadmill.  I'd say about 2.5 miles worth of work.

Slow milesFast milesTotal Distance
2.000.002.00

Went to the county cross country meet to cheer on Jacob.  He finished third overall, getting legged out at the line.  I tried to emphasize even splits (which he definite did not do), but trying to explain that to a freshmen is... well let's just say I'm not surprised at all.  That's okay, it was fun!  Short run afterwards.

Slow milesFast milesTotal Distance
7.100.007.10

PM: 7.1 miles

Slow milesFast milesTotal Distance
4.503.007.50

PM: 7.5 miles total and the gym at OTF.  Did a workout on the treadmill.  Workout was 1x1mile at 5:00/mile pace, then 2:30 hill repeats increasing the incline from 5.0 to 10.0 at various points, then recovered back at 8mph with easy incline.  I did this for a total of two miles of effort, which sadly took longer than I guess I figured it would.

Slow milesFast milesTotal Distance
10.000.0010.00

Noon: 10 miles.  

Slow milesFast milesTotal Distance
17.200.0017.20

AM: 17.2, mostly with John. Hot and humid- getting a bit old...

Slow milesFast milesTotal Distance
7.500.007.50

PM: 7.5 miles.  

Slow milesFast milesTotal Distance
13.205.0018.20

AM: 10.5 miles with a track workout.  2.75 of them okay fast.  3x800, 2x200, 2x800.  Did not reach into the tank, jog recoveries averaged about 80 seconds each.

Splits- 2:40, 2:38, 2:37, 0:32, 0:32, 2:35, 2:36

PM: 7.7 miles total, 2.25 fast.  4x800, 2x200 with long 400 jogs at regular pace, then only 20 seconds before the 200s.  I was a bit beat for the 200s and my form was sloppy (and the times were horrendous!)

Splits- 2:35, 2:34, 2:34, 2:34, 0:36, 0:34

 

 

Slow milesFast milesTotal Distance
5.100.005.10

PM: 5.1 miles

Running thoughts on track/runners

Me- Yesterday was kind of disheartening.  I know I am in better shape than all of those splits.  I suppose recovering from the long run definitely plays into it, however I was still surprised.  I should be pretty easily running these all in the 2:22-2:25 range, instead I'm 10 seconds slower per interval.  Yikes, that's not even close.  There is only much I can blame Florida.  I did enjoy running with Jeremy and Anthony in the morning, although I kind of just locked into cruise control in the front.  I know this is a mistake and won't make me better, it's just so easy sometimes to not get uncomofortable.

John.  I like John in the afternoon since he is always pushing himself.  He really has the mental capacity to do something special if he wanted to.  He would have to make a dedicated decision to add mileage and revamp things a bit, but it could happen.

Anthony.  I was definitely impressed with Anthony this morning too.  The last two weeks he seems to have been trying to exit his comfort zone a bit more on paces, which is exactly what he was doing when we first started running together and he ran a 1:14 half and some 16 flat 5ks.  I'm excited to see this continue, because he is a fun runner to watch.  He mentioned he isn't feeling it running-wise, but I'm seeing the exact opposite.  I think he is finally back with it, and willing to get uncomfortable.

Jeremy just ran a 1:14 half marathon which is no slouch time, however I am just surpised by his efforts at the track.  There is no reason why he shouldn't be challenging for the front.  I know he works hard, but I can tell he's got more in there.

Jacob (freshman in high school) is on fire.  He ran a 16:40 5k this weekend on a cross country course with great competition.  He will be off track next week, but should be back for the week following that.  He really will be an ignition for this group, since he is not afraid to fail, and is willing to try paces he logically shouldn't be ready for.  This is exactly the runner that you can build a team around.  Hopefully humility and humbleness are qualities that stick as he progresses.

Dylan (freshman in high school) should be in the high 16s on Thursday.  He ran a great workout two weeks ago and put together a 17 flat on a tough cross country course as well.  I'm excited to see what he runs.  On that track?  I don't understand this kid.  He can run a bunch of 3-minute 800s and then go run a 16:45 5k at Gasparilla.  I just don't get it.  He locks in for races different than I've ever seen another runner do.  Workouts just aren't meaningful for him- he can almost just will himself to run faster without the muscle-memory to do so.  Absolutely goes against my ideology, but I roll with that- every runner is different, and a coach should always tailor to that.  But seriously, how in the world...

Elia- he is just so hard on himself.  He's either all-in, or doesn't see a purpose.  Right now I think he is still leaning towards the latter.  He doesn't have to compete to be a runner.  He can just run for health and hit the gym too.  It doesn't have to be in a competitive atmosphere.  He is very competitive, so I would be surprised if he took that route, but the pressure he is putting on himself is odd.  I think his niche is in longer distances however- he seemed to really find his calling.  Plus, if he chooses those, I'll always have someone to talk me into random 100ks in the forest like last January!

Comments
From Eugene on Sun, Nov 10, 2019 at 17:04:39 from 104.189.16.160

Speaking on the last runner, I think avoiding that mentality of not seeing a purpose requires competitiveness, but with yourself. I'm 100% convinced the best mentality you can have is just competing with yourself, and nobody else. That drive to see the absolute best you can be, regardless of anything anyone else is doing. Hopefully he understands that, because it's something you need to figure out on your own. It isn't something you can teach.

As for you, maybe try some sprints? I've found out this year that even though they're on opposite ends of the spectrum, high mileage and raw speed meet in the middle SO well. Everyone's different though, despite my knack for running WAY too much I can get a lot of fitness off 100m sprints alone.

Slow milesFast milesTotal Distance
5.000.005.00

PM: 5 miles

Slow milesFast milesTotal Distance
2.100.002.10

PM: 2.1 miles

Race: Phil Doganeiro 3 Bridge 5k (3.107 Miles) 00:16:07, Place overall: 2, Place in age division: 2
Slow milesFast milesTotal Distance
4.603.117.71

Phil Doganeiro 3 Bridge 5k Race Report

I definitely decided to race this after hearing there would be money again.  The money involved is right in between "worth-it if it's close enough" and "not worth it if it's a flight/long drive" fork the 5k.  For the half, the $ starts at $2,000, so I figured there would be a couple of pros (there were 2) who would shoot for that, and only top 3 win money in both races.  The 5k starts a bit more meager at $750, then drops to $500 and then to $250.  I think that is worth it for being a 20-minute drive, so even though I'm in very average to below-average shape, I couldn't fathom anyone making the trek for that type of money, so I assumed I'd have a shot with an okay time.

Race started off up the first hill and then into the main bridge over Clearwater with me in 5th/6th place, as I opened with a 5:09 mile, and the lead group came in at 5:03 or so.  By the time I hit the top of the bridge, my pace had sunk to 5:16/mile, while they seemed to be still trucking along in front of me (I'm in 5th still at this point).  Once the bridge crested, I think the pace up such a long bridge finally got to everyone, so even though I didn't speed up per se, they broke apart as a group except for the top two guys.  In the first half of mile two and at the turn-around I caught two runners who were huffing and puffing, and I was feeling taxed, but still okay.  I was now in third and figured this would be my goal finishing spot, but the guy in second absolutely fell apart the moment he hit the big bridge again.  I passed him as if he was standing still, and then felt aspirations of catching first!  Well, I definitely underestimated the bridge a bit here, and should have pulled off my pace, which had dipped down to a 5:05/mile overall average.  Even when I crested and had the massive downhill down the backside, I was still losing seconds on the downhill!  The first place guy threw down a bit here just to create some serious seperation (he ended up by winning by over 50 seconds) and so I just put a gap between myself and third and decided to hold that and stop pushing so hard.  I knew my sprint-speed was great, so if I maintained a 10-second or better leader at minimum, I'd be fine as we were less than a half mile to go.  I never needed the sprint, so I just coasted to the finish and to $500!  Sometimes I'm very thankful not too many speedy runners live in this area.

I felt fine after the 5k- maybe a little queasy from the humidity/heat.  The guy who won turned out to be a 14-flat 5k runner as well as a 3:55-miler as recently as April, so I wouldn't have gotten him on my best day, so that certainly gave me some solace.

I definitely hate this course.  There are just so few hills/bridges to train on down here that it makes a course like this a nightmare.  I just rarely/never practice inclines or declines, so I'm just out of breath immediately.  It's such an odd feeling to feel 'out of shape' when running a slow pace.  I guess I can focus a bit more on that on some treadmill runs.

Race: Manufacturing 5k (3.107 Miles) 00:16:16, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
6.003.119.11

Manufacturing 5k Race Report

This was supposed to be my first fitness test "race" since my marathon for the beginning of my training, but it turned out I had a free entry for yesterday's race, so this one took a back seat.  I laced up my nice shoes for this one, hoping to clock in under 16.  I figured it was as good as done, considering I ran a 16:07 yesterday with the highway bridges and hill- however I definitely wasn't plannign on Jeremy jumping in the race at the last minute, so unfortunately I just threw out my race plan of pacing even 5:09s.

I drew him out hard on the first mile.  I figured I'd slow it down if he didn't follow, but since he did I just kept pulling him faster- I did promise him I'd 'race him hard' next time we faced off against each other, so I guess I kept my word.  I felt a little bit bad about it afterwards.  We train together, so I'm not sure I made a mature decision there.

The rest of the race was uneventful and my splits are gross, but I like having a ton of room for improvement.  In hindsight, I wish I stayed with Jeremy and ran with him.  I know it would have hurt my chances at a win, but honestly, who cares- it's a local nothing 5k, and in the end we would have both benefitted from it.  

Splits- 5:03, 5:20, 5:19, 0:34

Slow milesFast milesTotal Distance
0.000.000.00

No running.

Slow milesFast milesTotal Distance
12.506.0018.50

AM: Big turnout this morning at track- probably about 15-20, which for 5am is pretty impressive.  Workout was 12x400 with 200 recoveries.  Stayed with the group pacing the front.  I tried to pull them a bit the best I could, trying not to get too far ahead.

Splits- 1:17, 1:12, 1:14, 1:12, 1:14, 1:13, 1:12, 1:11, 1:11, 1:12, 1:13, 1:10

I was pumped for this workout.  This was my best workout in a while.  I was recovering well after each item, I was talking, I was leading, I felt strong.  I was pretty geared up for it.  This afternoon is going to be a mess, so I think (as of right now) my plan is to just run John's paces and work on my anaerobic capacity at the end of each item this afternoon.  We'll see.

PM: 7.5 miles, 3 of them relatively fast at effort.  Workout was two sets of 3x800 with 200 recoveries and a single 400 recovery between the two sets.  Did it as a cutdown style and worked on some anaerobic capacity during the final two intervals.  It felt pretty easy, but I am a bit tired from all of the faster running.  

~~~~~~~~~~

I am so sick of this hot, humid weather.  It's literally almost November.  When will it stop?!

Comments
From Tom K on Wed, Oct 30, 2019 at 07:00:59 from 47.206.60.114

I'd just like to turn off my AC for a day.

From jtshad on Wed, Oct 30, 2019 at 13:01:55 from 141.221.191.225

We had 1 degree this morning, wanna meet in the middle?

From Mike on Fri, Nov 08, 2019 at 06:28:32 from 168.213.5.162

Hahaha, literally 1 degree? I guess I shouldn't complain too much...

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles

Slow milesFast milesTotal Distance
7.300.007.30

PM: 7.3 miles

Race: Weedon Island Parkrun (3.107 Miles) 00:17:21, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
6.903.1110.01

Local free 5k.  This was my first trip to this parkrun- I really like their concept.  The course was sincerely challenging- boardwalks, trail, three 180 turns, and more zig-zags than I can count.  I had planned to run a 16:55ish, but as you can see, I severely underestimated the course, while over-estimating my pacing.  GPS was not useful out here, unfortunately.  I think I'm going to take another crack at it this Saturday, but will not put any effort into preparing for it.

Overall, it was fun! 

Slow milesFast milesTotal Distance
19.800.0019.80

AM: 19.8 miles, with about 7 of them with Jeremy and company.  Weather was okay for once.  I did not drink any water/no nutrition either during the run however, which made the end a bit of a grind.  I felt fine otherwise.

Slow milesFast milesTotal Distance
8.500.008.50

PM: 8.5 miles 

Slow milesFast milesTotal Distance
12.105.5017.60

AM: 10 miles total, 2.5 fast.  workout was 400, 800, 1200, 1600, then I sat out the last item to time/manage the runners.

I ran based on leading the group so everyone had someone to push towards.

PM: gym and 3 fast miles of intervals for a total of 7.6.   Workout was 400, 4x800, 400.  I did it all at 5:00/mile pace with long/equal recoveries.

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles 

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles 

Slow milesFast milesTotal Distance
5.000.005.00

PM: 5 miles solo.

Race: Weedon Island Parkrun 5k (3.107 Miles) 00:16:55, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
6.143.119.25

AM: 9.25 miles, sandwiched a parkrun in the middle, finished first with a new course record of 16:55.  I am in sub-16 minute shape for sure, the course is just that challenging.

~~~~~~~~~

I was thinking about how to get the record to sub 16 minutes, and it is going to take a lot of effort, some very weird pacing, and a lucky break on weather, but it could happen.  I'm still not sure exactly how yet, but here is my idea:

The first 0.4 mile will have to be lightning fast since it is tarmac/packed trail, then the first boardwalk section (0.4 miles) will have to be dry, or else there's no way to take the turns & 180 fast enough without slipping and breaking something.

The scary part is by this point, your GPS is essentially useless, so now you're just blasting along pretty much blindly.

The section the trail/sand (~1.0 mile) will have to be the right mixture of not too dry, but not too muddy.  Too dry will make speed impossible since it's sandy, and too wet will make it too muddy so I won't be able to handle the turns quickly enough.

Then the packed trail & tarmac section (0.4 miles) will again have to be sub 4:50/mile for sure.

This brings the final boardwalk which is about 0.7 miles.  The only chance here would be to go for broke- literally open it up and hopefully don't slip on the boardwalk.  The hard turns up the boardwalk hill to the 180 will be a bit of a nightmare at that kind of speed, but I did try it this time at 5:20ish pace and survived, so maybe it's possible to keep traction going faster?  The final tarmac stretch to the finish will be brutal as it's not fast and is winding- but it is on tarmac, so I'd be silly not to use this as a push spot as well.  I was thinking prior to the second run on this course if it's possible to shave some of the tangents here to keep speed high, but there's literaly trees/dense swamp foliage in the way, so that's impossible.

My friend John thinks it can't be done (at least by someone of our abilities)- I tend to agree with him, honestly- last week, just a week after running a 16 flat on a double-bridge, hilly 5k course I could only muster a 17:21 on the first attempt at the parkrun.  So naturally I want to try!  I definitely don't have the track speed to run such a tactical race without blowing up yet, but I can work on that!

The one thing that does bother me though, is this course has three 180-turns and zero of them are manned.  All 3 of them take significant time to complete, restart, and get up to speed.  All  it needs is one self-indulgent person to skip/cheat them to put the record out of reach for any real attempts.  In my heart I hope that doesn't happen, but in my mind I know it will/has already.  I've seen people do this on courses where  you had to go out of your way to cheat, so if it's just staring a runner in the face like that, I definitely don't have faith in them not taking the apple.  Good news is, it will be easy to tell they cheated.  It's got to be one of the most near-impossible things to run this particular course correctly as-is, fast, and perfectly paced on the first try- particularly with the gps on everyone's watch being wrong by the start of mile 2.  Therefore, if a record happens on their first try, we'll at least know it is probably bogus.  

Slow milesFast milesTotal Distance
18.100.0018.10

AM: 18.1 miles with John, and then join Jeremy and them for the rest of it.  Fast finish ~6:30 pace for the last 7 miles or so.  Felt easy.

Slow milesFast milesTotal Distance
11.300.0011.30

PM: 11.3 miles

Slow milesFast milesTotal Distance
14.406.0020.40

AM: 11.4 miles.  I guess you could call 3 of them fast running 5x1000 with the group, but it wasn't even below marathon pace.  

PM: 9 miles solo and some gym work.  Did 3 miles of efforts on the treadmill "hills."

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles

Slow milesFast milesTotal Distance
5.704.4010.10

AM: 10.1 miles, 4 of them fast- I did a 1x22:00 challenge at the gym/treadmill, averaged 5:00/mile the whole way.  Felt relatively easy as the treadmill usually does, and could have continued to 10k- kind of wish I tried, although it would have beaten me up for sure.

No wind resistance and temperature control makes a huge difference!

Slow milesFast milesTotal Distance
0.000.000.00

No running- at a wedding/too busy.

Slow milesFast milesTotal Distance
0.000.000.00

No running- at a wedding/too busy.  Also, very sick.  

Slow milesFast milesTotal Distance
0.000.000.00

No running- have the flu

Slow milesFast milesTotal Distance
0.000.000.00

No running- have the flu

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles, still have the flu, but could finally breath and hear out of my ears.

Slow milesFast milesTotal Distance
10.200.0010.20

PM: 10.2 miles, still have the flu.

Slow milesFast milesTotal Distance
5.200.005.20

PM: 5.2 miles, still have the flu, but coughing is gone and hearing is restored.

Race: East Lake F.R. 5k (3.107 Miles) 00:15:07, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
7.303.0010.30

AM: 10.3 total miles.  Ran the first mile in 4:57, the second mile in 4:58, and then finished slower- I'd say around 5:12 pace, but the course was unacceptably short- ~3.01 miles total.  Why even bother calling it a 5k.  Just call it a 4.9k so no one is annoyed when then finish.  I won by 3 minutes.  I suppose it doesn't matter, but I'm annoyed paying for a race and not getting the minimum of what is advertised- a course that is the distance it says it is.

Slow milesFast milesTotal Distance
20.000.0020.00

AM: 20 miles, 15 of them with John.  7:35/mile average.  Felt super easy.  Really wish this flu would go away, but I know it hit me hard, so the effects will be here another week or two if I decide to keep running/exercising so much.  Stinks.

Comments
From Eugene on Wed, Nov 27, 2019 at 13:46:06 from 174.223.2.7

tough break.

From Mike on Thu, Nov 28, 2019 at 07:15:37 from 35.137.241.58

It happens. Better now than February! GLAD YOUíRE BACK DUDE!

Slow milesFast milesTotal Distance
7.500.007.50

AM: 7.5 miles easy.  Nice recovery run.

Slow milesFast milesTotal Distance
14.007.1021.10

AM: 11.1 miles total, 4.1 were fast.  3x1600, then 1x1200, and 3x200.  Splits were in the 5:08-5:16 range for the miles and 1200 (pace), then at strider effort for the 200s.

PM: 10 miles total, 3 of them fast.  Workout was 12x400 with descending rest starting at 90 seconds and pausing for three intervals at 60 seconds before descending down to 10 seconds rest between the final two intervals.

Splits- 1:17, 1:15, 1:15, 1:15, 1:14, 1:15, 1:13, 1:13, 1:13, 1:13, 1:13, 1:13.  

Slow milesFast milesTotal Distance
15.000.0015.00

AM: 10 miles

PM: 5 miles

Slow milesFast milesTotal Distance
9.702.0011.70

AM: 5.2 miles with a partner workout at the gym.  2 fast miles within it to help the team.

PM: 6.5 miles.  Gobble gobble.

Slow milesFast milesTotal Distance
7.100.007.10

AM: 7.1 miles

Race: Weedon Island Parkrun 5k (3.107 Miles) 00:16:19, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
4.493.117.60

AM: Ran the parkrun again- was relatively cool for the first time this year, and was the coolest race since.... Boston marathon?  64 degrees, cloudy, humid..  I was expecting to run a 16:30 and clambered in at 16:19, besting my last course record by 35 seconds.  I say clambered, because this course is just so challenging.  

Good news- I definitely think 15:59 will happen here, it will happen soon, and I think I'm the one to do it first, but I'll have to hurry.  The British are starting to show up, and it's only a matter of time a college XC/track runner decides to holiday in the area.  I am in 15:30 shape currently, so I think if I just keep doing what I'm doing, I can take a real hack at it on the 21st of December.  I think I might keep running the course the next two weekends, but only as a workout basis.

Bad news- I didn't give a full effort today.  I did convince myself that I was, but the heart rate tells a different story.  In hindsight, I could tell a handful of times I mindlessly accepted my brain lying to me about my effort.  A minute after I finished, I was ready to race the route again.  

How I can improve on this course- Really, it comes down to the three turnarounds and the 90 degree turns- I just have no tenacity when it comes to building back up to pace and still am sloppy about it when I do work my way back up there.  I also can make up time with a smoother/more efficient start (I should run striders more formally prior to the 5k to fix this), and lastly I should immediately start flooring it at the final turnaround at the lookout tower.  Also worth noting, I should be coming into that last section at or below 12:29 if I am to have a chance.

This course is straight-up home-field advantage, which I'm loving.  I really don't see someone killing this course without running it once at minimum.  The gps is pretty much worthless. 

This is turning into one of my favorite mini-goals I've ever had.

Comments
From Eugene on Sat, Nov 30, 2019 at 10:32:00 from 174.223.141.114

nice job! meanwhile iím over here celebrating my 3-year anniversary since i last raced lol

From Mike on Sat, Nov 30, 2019 at 15:51:13 from 35.137.241.58

Man, I appreciate both mindsets, just depends on the timing. Itís an ebb and a flow between them both, so itís clear youíre seeing that. When/if youíre ready, youíll be ready. Enjoy your unprecedented ride youíre on however. Future you will appreciate it!

Slow milesFast milesTotal Distance
14.004.0018.00

AM: 18 miles, 7 hard bridge repeats and 3 hard hill repeats at effort in Clearwater.  I am generally pretty pumped up for this workout, so it went decent.  Just wish I had someone to run fast with.  I live in the wrong state, I guess.

Comments
From Eugene on Sun, Dec 01, 2019 at 14:54:22 from 174.223.131.138

one state too far to the east :)

From Mike on Tue, Dec 03, 2019 at 06:33:59 from 168.213.5.162

For real

Slow milesFast milesTotal Distance
10.400.0010.40

PM: 10.4 miles

Slow milesFast milesTotal Distance
17.403.5020.90

AM: 10.4 miles.  3 of the miles were in the 6-6:30/mile range, but I wouldn't count those as fast or useful, they were just kind of there helping other runners.

PM: 10.5 miles, 3.5 fast at track with John.  Ran 4x1200, with 400 recoveries, and then immediately 4x200 with 20 then 40 second walking recoveries.  

Splits- (1200s)- 3:47, 3:49, 3:45, 3:48, (200s)- 31, 29, 31, 34

Overall, I felt fine.  I was definitely a bit worn out from Sunday's long run and hills, but I had a ton of strength still in me at the end of this workout.  I would have liked the obvious victory of being under 3:45 for the duration, but within 4 seconds isn't much off, particularly running the workout out in front.

Slow milesFast milesTotal Distance
10.500.0010.50

PM: 10.5 miles

Slow milesFast milesTotal Distance
11.300.0011.30

PM: 11.3 miles & some striders

Slow milesFast milesTotal Distance
5.000.005.00

PM: 5 miles

Race: Weedon Island Parkrun 5k (3.107 Miles) 00:16:12, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
20.094.0124.10

AM: 10.2 miles, 3.5 fast at Weedon Island- a 5k and 10 hard striders.  I had felt pretty beat up this week since the murderous Sunday bridge intervals, so I wasn't expecting to run fast.  I suppose I was aiming for sub 17, just to get another notch on the website, but I felt pretty good so I just kept running hard.  Broke the course record again that I had set last week.

The crazy news was my heartrate was registering very low compared to my normal hard efforts, so I think two weeks from now I'm going to run the course in sub 16.  

The course is definitely turning into home field advantage for me.  I was speeding up, slowing down, angling around turns, avoiding roots/branches, finding the more packed sugar sand, and turning it up at just the right locations.  It will be fun if I ever get another runner out there who is close in speed.  

PM: 13.7 miles 

Slow milesFast milesTotal Distance
0.000.000.00

A rare goose egg on a Sunday.  Busy busy.  Let me rephrase, I did not choose to make time for running today.  I chose not to do something that will help me be healthier.  I chose to focus on other things unrelated to my health.  Geez that stings to say.  

Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles

Slow milesFast milesTotal Distance
11.807.0018.80

AM: 11.6 miles, 3.5 of them fast at effort (no goal interval).  Workout was 6x800, 4x200, equal distance recoveries between each.  Focused on breathing, relaxing, and helping Dylan stay consistent.

PM: 7.2 miles, 3.5 of them fast with a time goal of 2:30.  Workout was mostly the same as this morning- 7x800 this time, but with a max of 2:00 between each interval.  I was solo, unfortunately, but this workout felt pretty easy, and I could have pushed more for sure, but I'm happy with the result especially after the miles this morning.  A pretty standard 16-flat 5k effort after a tiring AM set is pretty cool to see right now.  Ideally, I'll be putting in some interval days in the 2:20-2:25 range by Christmas, so I can really get a sense of whether or not I can hit my next goal.  Really wish I didn't have to do these solo.  The mental toughness is just challenging to have and show up with every workout.  The mindset I have is much more negative when I am solo than when I'm running next to someone else/a group.  I literally switch from a growth mindset to a fixed one when I run solo.  The discipline is all I have to fall back on, sadly.

Splits- 2:32, 2:30, 2:30, 2:31, 2:30, 2:30, 2:30

Comments
From Eugene on Wed, Dec 11, 2019 at 14:27:39 from 174.223.132.229

iím right there with you on the solo-workout mindset. my hope is that, like every other aspect of running, it gets easier the more you do it.

Slow milesFast milesTotal Distance
10.400.0010.40

PM: 10.4 easy

Slow milesFast milesTotal Distance
6.200.006.20

PM: 6.2 recovery miles. 

Comments
From Eugene on Fri, Dec 13, 2019 at 06:37:06 from 174.223.138.195

any storms in your neck of the woods?

Slow milesFast milesTotal Distance
6.200.006.20

PM: 6.2 miles.  Lost my keys.  I've run thousands of runs, and never lost them.  The chances of losing them are literally 0.1% maximum.  Today was the day.

Slow milesFast milesTotal Distance
0.000.000.00

Was planning on going for the course record today, but mother nature had different plans.  Complete rain out, and the course is a bit unrunnable (safely) when it even sprinkles.  Oh well.  

Slow milesFast milesTotal Distance
40.900.0040.90

Early AM: 25.3 miles.  Just a perfect day for running.

PM: 10 miles

Late PM: 5.6 miles.  I was bored today, I guess.

Comments
From Tom K on Tue, Dec 17, 2019 at 11:41:25 from 47.206.60.114

Great job beating my weekly mileage average on one day!

From Mike on Wed, Dec 18, 2019 at 08:16:21 from 168.213.5.162

Man, the weather this day was just perfect.

From Eugene on Wed, Dec 18, 2019 at 12:36:51 from 174.223.134.225

any bets on who hits the 50-mile training day first?

From Jason D on Wed, Dec 18, 2019 at 15:29:05 from 73.144.88.57

Woah. That's quite a day.

Slow milesFast milesTotal Distance
9.800.5010.30

PM: 10.3 miles with striders

Slow milesFast milesTotal Distance
12.707.0019.70

AM: 12.1 miles, 3.5 of them fast.  It's supposed to rain today, so I wanted to go hard this morning.  Workout was 6x400, 4x400, 2x400, 4x200, with 200 jog recoveries between each item, 600 effort-ful jog recoveries between each set of 400s.

Splits- 1:08, 1:08, 1:09, 1:09, 1:10, 1:08, 1:09, 1:08, 1:10, 1:10, 1:09, 1:09, 34, 35, 35, 34

Super proud of this solo workout.

PM: 7.6 miles, 3.5 of them fast(ish).  Ran 3 miles with Jacob, Hannah, and John.  Then 0.5 with just Hannah.  Workout was 5x1000, 4x200 with 200 recoveries throughout.  Speed was mediocre, 5:10-5:20 pace per mile for the 1000s, and then the 4x200 went 31, 32, 32, 34.  This workout felt unbelievable easy and I just worked on my knee drive and shortening the pendulum with each stride.  

Slow milesFast milesTotal Distance
10.400.0010.40

PM: 10.4 miles, only 61 miles to go until the big 4-0-0-0.

Comments
From Tom K on Thu, Dec 19, 2019 at 08:47:23 from 47.206.60.114

By end of day tomorrow?

From Mike on Thu, Dec 19, 2019 at 11:18:24 from 168.213.5.162

hahaha :)

Slow milesFast milesTotal Distance
9.601.0010.60

PM: 10.6 miles.  1 fast mile of striders with full recovery.

Comments
From Tom K on Sat, Dec 21, 2019 at 06:48:14 from 47.203.147.43

Fiddy miles to go, Yo!

Slow milesFast milesTotal Distance
6.200.006.20

PM: 6.2 miles 

Race: Weedon Island Parkrun 5k (3.107 Miles) 00:15:56, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
8.793.1111.90

AM: Finally broke 15:59 on this course.  I almost sabotaged myself however- being cocky and going out too fast.  I know I was thinking to stick to the race plan for this course, but I fell apart that last 1000 meters and should know better given the lack of recovery.  I sloppily passed through the 4k mark at a very presentable 12:24.  However, I then finished with a miserable 3:32 final 1k, which is just... terrible.  My form was awful.  My finising kick is the only thing that saved the effort to make it under time.

Bittersweet end to my "A" goal for this course.  I am happy I was the first to crack it here, but I really wish I was able to enjoy the goal more than I am right now.  In the end, as Drew would say: 'feed this one into the woodchipper.'

PM: 2.6 miles

Slow milesFast milesTotal Distance
27.500.0027.50

AM: 20 miles

Noon: 7.5 miles.  No reason, just a nice day.

Slow milesFast milesTotal Distance
16.200.0016.20

AM: 10 miles.  4,000+ miles for the year!  First time ever, and definitely proud of it.

PM; 6.2 miles

Comments
From Tom K on Mon, Dec 23, 2019 at 10:23:34 from 47.203.147.43

5.4 miles too many! Overachiever!

Good job!

Slow milesFast milesTotal Distance
7.503.1010.60

AM: 10.6 miles, 3.1 fast. 5x1000.

Slow milesFast milesTotal Distance
0.000.000.00

None.  Merry Christmas!

Slow milesFast milesTotal Distance
12.000.0012.00

AM: 12 very hilly miles

Slow milesFast milesTotal Distance
12.000.0012.00

AM: 12 very hilly miles

Slow milesFast milesTotal Distance
12.500.0012.50

AM: 12.5 very hilly miles

Slow milesFast milesTotal Distance
20.000.0020.00

AM: 20 very hilly miles, with zero water or nutrition.  Not my finest logical moment, but it was a good run.

Slow milesFast milesTotal Distance
0.000.000.00

None.  Awful weather/snow.

Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles in the hills.

Slow milesFast milesTotal Distance
3545.61543.094088.70
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