The Long Run

Croom Zoom 50K

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Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

  • 1 mile : 5:43 (3/2017)
  • 5K : 18:34 (12/2011)
  • 5 mile : 32:03 (5/2010)
  • 10K : 39:29 (11/2013)
  • 11K: 46:47 (July 2008)
  • Half Marathon : 1:26:47 (11/2012)
  • Marathon : 3:06:34 (02/2010)
  • 50K Trail: 4:34 (01/2012)
  • 50 Mile: 8:34:48 (4/2012)
  • 100K: 11:06 (2/2012)
  • 100 Mile: 29:03:39 (6/2013)

Marathons:

  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Marine Corps Marathon - 3:28:12, Oct 2015
  • Pocatello Marathon (ID) - 3:32:25, Sept 2015
  • Chasing The Unicorn (PA) - 3:31:20, Aug 2015
  • Run for The Red (Poconos) - 3:30:40, May 2015
  • Boston - 3:24:42, Apr 2015
  • Clearwater - 3:27:04, Jan 2015
  • Clearwater - 3:16:17, Jan 2014
  • Boston  - 3:27:00, Apr 2011
  • DesNews - 3:10:57, Jul 2010
  • Gasparilla  - 3:06:34, Feb 2010
  • Space Coast - 3:11:29, Nov 2009
  • Estes Park  (7500' and up) - 3:52:19, Jun 2009
  • Boston - 3:17:22, Apr 2009
  • Niagara Falls - 3:19:21, Oct 2008
  • San Diego RnR  - 3:24:18, Jun 2008
  • Jacksonville Marathon -3:21:24, Dec 2007
  • Chicago Marathon - 3:35:08, Oct 2007
  • Disney Marathon - 3:52:34, Jan 2007

 

 

 

 

Short-Term Running Goals:

 

  • Sub 40:00 10K
  • 2:59 Marathon
  • 1:25 Half Marathon
  • 18:30 5K

 

Long-Term Running Goals:

Maintain my health and continuously seek to improve my fitness. Maybe someday get under 3:00 for marathon. More importantly, I'd like to figure out what my maximum ability is and reach that.

I'd also like to find the right balance in life and use running to enhance and improve myself.

 

Personal:

Dad of  two awesome kids.

Also, have one wonderful brown dog named Sammy and just added a grey tiger cat whose life started out rough but now has a better home.

I've recently started another blog so I can easily add lots of pictures and so other non-FRB users can leave comments:

Forward Progress!

 Also, for 2012 I started a blog to write down each day one thing that I am grateful for

Grateful Blog

 

Love living in Florida but love to travel and see the country and rest of the world.

 

Favorite Blogs:

Miles:This week: 20.26 Month: 95.22 Year: 1732.29
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 776.70
GoMeb Razor Lifetime Miles: 446.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
184.330.003.250.000.000.000.00187.58
Brooks Launch (black) Miles: 45.93Green Silence Miles: 23.03Ghost3 Miles: 62.68Nimbus 12 (new) Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 mi00:43 08:30 pace

First run of New Year for me.

Back-filling in entries so not too much to say.  Leaving for a six day cruise this afternoon.  Planning on trying to get a few treadmill runs in on the ship.

Brooks Launch (black) Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.540.000.000.000.000.000.005.54

5.54 mi, 00:46 08:18 pace

Hoping to get 4, made it farther, sunny but rocky day. Key West port visit canceled :-(

Looks like it was too rough to safely dock the ship.

Running on a treadmill on a rocking and rolling ship was interesting.

Later in the day, around dinner time the waves finally got to me, had to skip the main course and go lay down.  Two of the family did not make it out of the room for dinner, but the youngest one had no problem at all, and he was the one most worried about the cruise.

Green Silence Miles: 5.54
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.240.000.000.000.000.000.007.24

7.24 mi 01:02 08:29 pace

Treadmill run on the ship. Woke up early so I got a little extra in before starting the day.

We have an excursion into Cozumel but not until afternoon.

Green Silence Miles: 7.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 mi00:47,  07:54 pace

Another treadmill run on the ship. Got in three runs for the week, better than expected.  Went a little bit faster today.

Haven't had a significant cut back week in a while, so I was probably due for one.  I also learned last year how counterproductive it can be to try and cram in a full schedule of running while on vacation.

I thought I had woken up extra early, but not really since the clocks changed from Central back to Eastern.

Week from today will be my first 50K trail race.  I plan on running at a faster pace than I ran on the training run but not all out since I don't want a big long recovery time, since the 100K will only be a month away.

Green Silence Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

7 mi, 01:00, 08:34 pace

Went to the Y, warmed up on the bike, stretched a bit then did 2 miles on the treadmill before heading out for another 5 miles. Did a few sets of weights - bench, lat pull-down, curls, overhead tricep press.

 This was one of my typical Monday routines that I haven't done for a while.  The other main one was running in the hilly neighborhood with Dixie, but Dixie hasn't been running for a while.  It's nice to mix things up now and then although I had forgotten how long this routine takes with the drive back and forth.  But, I had the time for it today.  The treadmill/outdoor combo used to also be a good way to wake up my legs if they were feeling sluggish, but they felt pretty good today.

P.M. - Did Jenny's boot camp class in the evening.  Felt like it had been a long time since going but I only missed last week.

Ghost3 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.360.000.000.000.000.000.006.36

6.36 mi00:59, 09:12 pace

Ran with Lisa R. , nice relaxed pace, enjoyable run this morning!

When I started out I was planning on running by myself, so was glad to see Lisa coming down the street just as I was turning on my garmin and getting ready to start.

Brooks Launch (black) Miles: 6.36
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 mi, 00:44:37 08:55 pace

I thought it would be cold and wet to run in when I looked outside, but it was kind of warm and wasn't nearly as wet as I thought it would be. Started out slow, went a little faster in the middle but not too fast.

Yesterday, I was convinced for some reason that the race this weekend is on Saturday, until someone mentioned something about Sunday.  It turns out I have the correct date written down and I even arranged for my parents to come over on Sunday.  Weird.   I guess I was thinking Saturday because Jenny's 50K in the fall was on a Saturday and my practice run up there was on a Saturday so I guess I associate Croom with Saturday.

The original start time of the race was 7:00, then they changed it to 6:00 so that the 50K and 100K racers would start at the same time.  Then, they made it optional.  So, I'm going to start at 7:00 and Jenny and her friend are going to start at 6:00 so that we'll all finish closer to the same time.

Jenny asked me about time goals and I really hadn't thought too much about them, other than to just run a bit faster than I ran my practice run up there.  My training has been good but I have not had the mental focus with running a fast race in mind and I'm still a newbie on the trails.   There are some small hills on the course as well as some obstacles like fallen trees to duck under and a couple places where you have to almost crawl, as well as the rooty section of trail (about 0.25 mile) near the parking lot which we'll hit three times.

I also want to try and enjoy the run as much as possible.  Since this is my first 50K and first big trail race it is already a guaranteed PR.  But still, it is always best to run within the range of your abilities where you feel like you put forth and honest effort of what you are capable of.

There is also the 100K race to think about.   The book, Relentless Forward Progress has a sample training plan in it which just happened to have a 31 mile run this weekend.  But it only calls for a one day active recovery after the race/run and then back to running.  If I run this race hard then I'll need more than one day.  On the other hand, so what?  I guess that's the question.  I haven't been following this plan to the letter, it's been more of a guide.  As long as am able to run by February 18th I'll be ok (more or less).   Because how can I really know what's going to happen out past 31 miles when I try and run 100K?

However, there are many stretches where the trail is flat and even with a good solid running surface where I could go faster. 

So, to put things in perspective I thought of some paces and finish times.  Also, last year the winner had a time of 3:54, second place was 4:15, and a guy I know (Pat) did something like 4:29  (he later went on to run another race at Croom and was sub-4:00 and won the race).

A few possibilities (I know people usually just have three, like gold, silver and bronze)

4:15 - 8:12 (pace)  - I think I'd really have to be feeling great, would need a good number of sub-8:00 miles

4:30 - 8:41 (pace)  - This one is a little more attainable but still very challenging

4:45 - 9:10 (pace) - I'm pretty sure I can do this one, although on my practice run, the 9:00 miles towards the end felt challenging, but that had been a long day

5:00 - 9:39 (pace) - I should really try to break 5 hours, otherwise I'm not sure if I'd feel like I put in what I was capable of

5:15 - 10:08 (pace) - still a faster pace than what I did the training run in, I guess I'll save this one in case things aren't going well because if it turns sucky it helps to concentrate on a goal to help keep going, hopefully it won't turn sucky.  I'm pretty sure it won't.

Just finish it.  Hopefully it won't come to this but if it does then it does and I am going to finish it!!


Ghost3 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 mi, 00:48:31, 08:05 pace

Started out with Keith and Jammie, but lost them when I stopped for water. Went a bit faster at the end after Mike, Melanie and Beka passed me but did not try to catch them. Ran into various people and chatted with Eudair and some others after the run.

Eudair had been out from running for a while and before that I was either out or just starting to ramp back up.  She's up for doing some trail running which will be good to have someone to run with for the long runs.

Brooks Launch (black) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.250.000.000.000.000.000.004.25

4.25 mi, 00:36 08:34 pace

Cool and windy this morning. Got a slightly later start (almost 6:30 instead of the usual 6:00).

I popped wide awake when Jenny's alarm went off then slowly drifted back to sleep until it was just after 6:00.  I thought about staying in bed but decided a short run would be better than staying in bed.  

For some reason, I like to wear my green silence shoes on Fridays.  They are so light, almost feel like wearing slippers but I don't notice less cushioning or support.

Green Silence Miles: 4.25
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Race: Croom Zoom 50K (31.19 Miles) 04:34:27, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
31.190.000.000.000.000.000.0031.19

 

 31.19 mi 04:34 08:47 pace

My first trail race. I couldn't have asked for better weather. It was freezing at the start (literally) but it warmed up nicely but stayed cool enough to not feel hot.

The course was beautiful. I fell down once at mile 20. I ate m&m's at the aid station (twice).

Saw Jenny and Sean K. out on the course, met Cathy B.  before the start of the race and ran into a lot of nice people out on the course.

Overall I kept a pretty even pace and had to fight to hang on towards the end. It was also nice to see Ash, who I ran with on my first Croom practice run, he was there volunteering today and was very encouraging each time I went past the starting area. I'm very pleased with the overall experience as well as my time which I knew could vary quite a bit. It helped a lot that Jenny encouraged me to think about some goals before the race. I also really enjoy the relaxed after the race hanging out, it feels like you are at a cook out with a bunch of good friends (even though you don't know everyone).

The course consisted of an initial starter loop of just over two miles, followed by three big loops about 10 miles each.

Due to some last minute changes, the 50k race had two start times, 6:00 and 7:00.  There was also a 100K race starting at 6:00 and a 25K race starting at 7:00.  I started out wearing a long sleeve tech shirt (old Disney marathon shirt), sleeveless shirt, hat gloves, arm warmers and shorts.   It was about 32 degrees at the start (it was 28 degrees for Jenny's 6:00 start)

I had some time goals in mind but didn't have an exact pacing strategy.  As the race continued on and I became more and more acquainted with the 10 mile loop, I began to get into a rhythm, speeding up and slowing down as the terrain permitted.  Since it's a relatively small race there were a good number of stretches where I was alone in the woods.

Sometime during the first loop I caught up to a guy, chatted with him a bit and then passed him.  I was going to follow him at first but he pointed out that since I had caught up to him then I should keep going at the same pace.  So, I went on ahead and stayed in front of him until I had to stop for a bathroom break then he went flying by me.  Got going again and caught up to him as we went through the starting area again.  I ditched the gloves and arm warmers then started on the second loop.

During the second loop I was running behind the guy, Mike, who by this time had no shirt on (he started out with just a sleeveless shirt), so for the rest of the race until the results were up he would be known as that guy with no shirt on.  He had picked up the pace and was pushing into sub 8:00 range so I backed off a bit.  Still felt a little bit fast for me although it was hard to judge me speed.  It feels faster when running in the woods with the trees around you, watching out for roots, and jumping over a log every now and then.  About mile 20, I was going up a slight incline and my foot caught a root and I went down pretty hard.  But fortunately, being on an incline I didn't fall very far and my hands landed on nothing sharp.  After the initial shock, I realized I was fine and got back up again.  That was my only fall.  I think my landing reflexes were good due to all of the burpees I've been doing at Jenny's boot camp!

At the start of the third loop, I topped off my bottles with accelerade from my drop bag.  Ash (who is going to be doing a 100k next week) said to me, ok Mark, just one more lap, you did this same run just a few weeks ago.  It was at a slower pace then but it still gave me some confidence to hear it.  I was still feeling pretty good but knew things would change over the course of the next 10 miles.

There were two aid stations on the course, one was at the starting area, and the other at the (about) halfway point on the course.   When I was about a mile from the half way point aid station on the third loop.  I saw Jenny and Sean who had started at 6:00.  They looked pretty good and told me they doing a walk run strategy.  After saying hi, picked the pace back up and made it to the aid station.

 Stopped for another handful of m&m's, which tasted really dry in my mouth this time.  I had been drinking pretty good although could have done a better job early on in the race, but did not since it was so cold then.

As the miles counted down, I started feeling good about staying on track and not falling apart, I had a glimmer of hope as I got to mile 27, but tried not too get too excited until mile 28.  Some time after mile 29 I could see Mike up ahead (the guy with no shirt), even though I felt like I had been slowing he must have slowed down a bit more.  As I got closer, he took off again and I thought I lost him.  With about a half mile to go, on a section of trail going up hill and covered with roots, I saw Mike go down.  I stopped and offered him my hand but he said he was ok and to go on ahead and said something like this just isn't my day.  I felt bad for him that he had fallen.  Got going again and before I knew it I was done.

Got some food and waited for Jenny and Sean who soon came across the line looking surprisingly strong.  Hung out for a bit more and had a beer before packing up and heading home.

 Splits:

  1. 8:31    -  Started off on the road with the 25k'ers
  2. 9:46    - turned onto the off road, sugary sand here
  3. 9:39    - back through starting area and ditched long sleeve shirt
  4. 8:27    -  Start of first big loop
  5. 8:56
  6. 8:46
  7. 8:13
  8. 8:22
  9. 8:52
  10. 8:09
  11. 9:24    - Bathroom break took longer than expected
  12. 8:48
  13. 7:59
  14. 8:05
  15. 8:56
  16. 8:25
  17. 8:56
  18. 8:24
  19. 8:14
  20. 8:12        It was sometime around here where I fell down
  21. 8:58
  22. 10:02     Back through start area, refilled accelerade bottles
  23. 8:56
  24. 8:35
  25. 8:52
  26. 8:21
  27. 9:28     Grabbed some more m&m's at aid station
  28. 9:13
  29. 8:41      Must have been some downhill here
  30. 9:04
  31. 9:11
  32. 1:47 (0.19 @ 9:25)

 

 





















































































































Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.000.000.000.000.000.000.001.00

 

I did not run in the morning. 

I did get a massage (first one since sometime in November), that helped a lot.

Went to Jenny's boot camp, about an hour long which included 1 mile of running between the warm up and the cardio portion which alternated 50 jump ropes with a lap repeated 3 times.

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

 

I started off running but didn't make it very far before rethinking it.  I didn't feel terrible but felt another day of active recovery couldn't hurt.

 Actually, what happened was I got back into bed and Jenny suggested a walk might loosen me up, so I went out and walked about 2.2 miles and I did feel a bit better.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.050.000.000.000.000.000.006.05

6.05 mi, 00:53, 08:49 pace

Glad I waited a day. Things felt more normal today. Easy paced start, then a little faster after the gel stop. I ran by myself.  Weather was pretty good in the low 50's, comfortable with short sleeve shirt.   After I got home I saw a facebook post from the previous night about some people I know who were looking for other runners, wish I had seen it earlier, oh well.  The peace, solitude and music were nice - although I'm thinking I need to update my playlist soon.

 

Should be good to go for tomorrow as well as some boot camp tonight.

Ghost3 Miles: 6.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.200.000.000.000.000.000.007.20

7.2 mi, 00:55, 07:39 pace

The temp said it was 51 degrees when I left my driveway, but then said 48 degrees when I got to Longleaf.  The fog in the air made it feel colder, but as usual wasn't bad once I got going.

One nice thing about this morning is I found that I am not mad at my Brooks Launch shoes.  I wore them to the 50K on Sunday and had not worn them since.  All I could remember is my feet hurting.  But, when I put them on this morning they felt comfortable.  My feet were happy.  That's the way I remember the first time I put the Launch's on for a run.

Ran with Mike for the first mile before he took off. Ran by myself after that except for a stretch up the trail where it was very dark due to the fog and hard to see, until I switched on the high beams and became the guiding light for two other runners until we got to the lit bridge area. Went past the bridge, stopped for a contemplation break, then picked up the pace with last mile just under 7:00 pace.

After the run had a cup of coffee, a muffin, and a doughnut and chatted with some people for about 10 minutes before heading home.

Brooks Launch (black) Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.260.000.000.000.000.000.006.26

6.26 mi, 00:57, 09:02 pace

Easy paced start, then a little faster on the way back. Chilly morning, but I'm not complaining about it, it was refreshing.

Ghost3 Miles: 6.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.000.000.000.000.000.000.0016.00

16 mi, 02:18 08:35 pace

Started out at Longleaf about 5:30.

Sort of a "potluck" run since I didn't know who was going to be there but it worked out well. Looking back, I had a little bit of "medium long run dread" which seems to hit me after doing a much bigger run the week before. Fortunately the dread vanished almost as soon as I started. Ran with Bob Tiller, Rebecca D. , Rachel G. and Kim into Starkey park after running to Decubelis (thanks for the company Ladies and Bob (hope that doesn't sound too weird)).

Park was open a little early (6:23) so we went right in. Met up with Eudair at the bike parking lot, ran two miles with her and made plans to run with her for my 25 miles next week. Turned around a little later than I should have and ended up with 16 miles instead of 15. Picked up the pace on the return trip.

Then, back home in time to take Thomas bowling. (I think that might be it for the pair of Asics Nimbus that I wore since this run pushes them over 500 miles).

So, it was a good run although I think there were still some remnants left from Sunday's race.

Nimbus 12 (new) Miles: 16.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.460.000.000.000.000.000.005.46

5.46 mi, 00:48, 08:43 pace

Easy run today, ran on the grass next to the road. Felt a little tight and creaky starting out but good and loose on the way back.

I had thought about not running when I first woke up this morning.  I had slept into 7:20 except for a very brief partially awake time when Jenny got up for her run.  It felt good to sleep in a little bit.  I used to be good at that.  Although of course, too much sleeping in can be a bad thing, it's nice every now and then!

Anyway, this past week's recovery went pretty well for the most part.  I was a little nervous running the 50K as a race rather than just a long run because I wasn't sure how well I would recover, but it seems to have worked out.  Now I'm at a point of less than 4 weeks to go.  I feel ready in one sense but full of a lot of unknowns at the same time.

Brooks Launch (black) Miles: 5.46
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Day off from running today, however I did walk 1.7 miles in the morning, then in the evening I attended Jenny's boot camp class.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.160.000.000.000.000.000.008.16

8.16 mi 01:12 08:45 pace

Ran from my neighborhood then across Trinity Blvd. Chatted with Wendy H. two times as our paths crossed. I had thought about running to the Y and taking my gel and water there but decided to turn around because I wasn't quite feeling it. So, I decided to turn around. My left foot sounded slappy so I started concentrating on fixing it by trying to run smoother and quieter. I missed a turn on the way back, then things didn't look quite right until I realized I had missed the turn and gone out of my way (did the Kinsmere loop by accident). Finally headed back the right way, stopped at the golf course fountain, then picked it up the rest of the way.

Ghost3 Miles: 8.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.020.000.000.000.000.000.005.02

5.02 mi 00:45 09:01 pace

Met up over at Suncoast Running for their Wednesday morning run. Started out in one group and ended up splitting into two groups. I ran with Dougie and JM. Nice relaxed pace and change of scenery (although not much scenery since it was dark for half of it). Good run today.

Brooks Launch (black) Miles: 5.02
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.003.250.000.000.000.007.25

7.25 mi, 00:57, 07:48 pace

Ran at Longleaf this morning, started out slow and trailed behind the group, took it easy for the first 3 miles, then did a short tempo run of 3 miles - 6:58, 6:56, 6:38, followed by about a 1 mile cool down.

 Starting out the first tempo mile felt good and was faster at first, but slowed down a little bit.  The second mile soon felt hard, towards the end of it I was determined to get my pace back under 7:00 even if by just a little bit.  The third mile felt easier because it was the last mile, not as easy as I would have liked but it felt good to put in the effort.

I think I've let too much time pass since I made myself run faster, not since Dec. 3 and the 5K.  There were some good reasons I supposed, but in the big picture I think too much time went by.

Chatted with a few people after the run then headed home. I'll try and make it 4 tempo miles next week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.380.000.000.000.000.000.005.38

5.38 mi, 00:48 08:53 pace

It was raining when I got up, so was about to head to the Y for the treadmill, but the rain stopped once I walked outside. Went back in, got my garmin and enjoyed a nice quiet run without having to drive anywhere.

Having been out to dinner with work and customers the two past nights took a little bit of a toll on me.  Fortunately I was somewhat careful with the amount of eating and drinking, but still, I could feel it.

Looking forward to 25 mile run tomorrow since it is my last really big run before the 100k.  There is an 18 mile run next week, which is good since it's not too long to be scary but is long enough to feel long.

Brooks Launch (black) Miles: 5.38
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
25.000.000.000.000.000.000.0025.00

(doing a little catch up here, posted a few days late)

25 mi, 03:36 08:39 pace

Eudair was nice enough to run the whole thing with me today, she is amazing. Started out with a group from Longleaf, but we fell back a bit to keep the pace easy. Ran into Starkey and then along the power line road to Serenova tract.

Saw one deer and then later saw two more - no longer living ones. Turns out there was a hunt going on which we found out on our way back (would have been nice if signs were posted). Picked it up the last couple of miles. Melanie from the Striders was nice enough to give us a lift back to Longleaf.

The weather was great, it was wonderful having someone to run the whole way and it couldn't have gone better (except for the part about running while a deer hunt was going on).

This was my last big run before the big race (although there is 18 miles next week, pretty big but less than 20).  I need to concentrate on getting some spring back in my step and feeling completely fresh.  Also, I think I'm going to get a new pair of Asics Nimbus.  My old pair is somewhat worn out so I decided to try this long run in the Ghosts. I like those shoes but they didn't feel quite as good as the Nimbus for the extra distance.  I had pretty good luck with the Brooks Launch at the 50K but the bottom of  my feet were hurting and could probably use the extra cushioning that the Asics have.

When I started the training for this 100K race it seemed fairly easy in some ways, but the training is starting to catch up to me a little bit now, so good time for a taper.

Jenny is attending a  Newton training class this weekend.  This is the class to learn how to teach the class that she took over this past summer.  Lots of good information about running form that can apply to Newton and non-Newton runners.

Ghost3 Miles: 25.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.510.000.000.000.000.000.005.51

5.51, mi 00:48 08:44 pace

A little stiff feeling when I started but warmed up nicely by the end.

With the 25 mile run out of the way I feel like I'm over the hump for now, although I need to think about some more long term running goals that will lead to running happiness, injury free running, and avoiding burn out.  Want to keep it fun while keeping it rewarding with some challenges to keep it interesting.

Brooks Launch (black) Miles: 5.51
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.210.000.000.000.000.000.005.21

5.21 mi 00:43, 08:11 pace

I went to the Y this morning to meet up with the Striders running group for a 5:30 start.  On Tuesday they do tempo intervals, although they are a little more like fartleks but no matter, I thought it would be something different.

Started out kind of slow but faster than I usually do. Was going to do three intervals, but after the first one decided to just run easy and also cut the run a little short.

With about a half mile left to go, Beka came up behind me and I was going to run it in with her, but she asked me to run in front of her, so I picked it up and put in a good effort. It worked out to get out of my slow rut for the finish even if the whole run wasn't quite as planned.

Ghost3 Miles: 5.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
184.330.003.250.000.000.000.00187.58
Brooks Launch (black) Miles: 45.93Green Silence Miles: 23.03Ghost3 Miles: 62.68Nimbus 12 (new) Miles: 16.00
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