The Long Run

February 2009

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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 - 3:28:12, 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: 24.57 Month: 59.38 Year: 59.38
Brooks T7 Lifetime Miles: 182.10
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 699.56
GoMeb Speed3 Lifetime Miles: 417.06
Brooks Pure Flow Lifetime Miles: 97.94
Brooks Launch(lobster) Lifetime Miles: 215.84
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
182.3332.0012.000.000.000.000.00226.33
Asics Gel Equation Miles: 76.52Glycerin 6 (new) Miles: 105.48New Balance 825 Miles: 44.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.171.000.000.000.000.000.009.17

Good morning run.  Good weather, a little bit overcast but rain was holding off.  Ran the first part in doors on the treadmill, 4.10 miles @ 8:08 average pace.  Headed outside, ran comfortably.  Tried not to look at my pace while running.  Another 5.07 miles at a 7:26 average pace.  Back inside, did a few more weights before heading home.  At home did some stretching and push ups.

I was feeling slightly that my body was remembering that I ran 20 miles on Saturday.  It wasn't much and I could hardly notice it but I was hoping that it wouldn't remember.

Asics Gel Equation Miles: 9.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.400.000.000.000.000.000.009.40

Easy paced run this morning with Dixie.  Met up at 6:00 near the Lansbrook Y.  It was a little bit windy out this morning but the temperature wasn't too bad.  First part of the run was kind of slow and sluggish but then we got moving a little bit better up to about an 8:00 pace for the last 4 miles.

Average pace: 8:30

Glycerin 6 (new) Miles: 9.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.151.000.000.000.000.000.008.15

I was really happy with this morning's run.  It was one of those runs that wasn't that long and it wasn't the fastest ever, but it felt really good.  I did 2.1 miles on the treadmill after doing some other warm up and stretching then headed outside. 

Did 6.05 miles at a 7:30 average pace.  Meant to go slower but it felt really good.  Did most of the run between 7:30 and 7:45 but did one mile at 7:08 before backing it down for the last mile.

Weather was great this morning, but we are going back to cold tomorrow morning, looks like 28 degrees, a new record for running temperature not counting when I lived in Rochester, NY.

New Balance 825 Miles: 8.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.342.000.000.000.000.000.008.34

I was prepared for the cold this morning.  I was expecting 28 degrees but was pleasantly surprised with 30 degrees (those 2 degrees mean a lot at least psychologically).

I dressed warm (long pants, two shirts, hat and gloves) and headed out expecting to feel cold.  But it wasn't that bad.  I left my neighborhood and ran onto 54 and then up the bike trail along Starkey Blvd. and then back home.  Pace went from 8:50 at the beginning and gradually got faster.  For the return trip, I decided to pick the pace instead of letting my body pick.  It is interesting because I decided to try and get between 7:50 and 8:00 for the pace, which was just a little faster than what I had been running, but once I was trying to run a particular pace on purpose it felt much easier - even though the old pace and new pace were both in the "easy" range.   For some reason the slightly faster but deliberately chosen pace felt easier, it could have been coincidence or it could have been something else, maybe I was feeling more in control.

The other strange thing is that the new "easy" pace seemed to get faster on its own, so I just decided I'd go with whatever the pace came out to unless I went slower than 8:00.  Then the run felt really easy and I was going at a faster pace.  I felt great and hoped I could feel this good on all of my runs.

Average pace: 7:53  (average pace for first 4 miles, about 8:30)


Asics Gel Equation Miles: 8.34
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.123.000.000.000.000.000.0013.12

Nice medium long run this morning.  Met up with a bunch of people in Starkey park about 6:30.  It was chilly (33 degrees) but was actually clear, no windy, and overall pleasant.   Started out at an easy pace (between 8:30 and 9:00) for first 3 miles and then gradually picked it up to around an 8:00 pace for next 7 miles.  Out and back course from the parking lot to the entrance of the Suncoast trail.  Lots of familiar faces out on the trail.  Picked it up the last 3 miles at about a 7:00 pace.  Tried to stay relaxed and not pushed too hard, felt pretty good.

Average pace: 7:54

Enjoyed social hour with the Suncoast Striders celebrating their 7th anniversary, I have been running with them for just over two years.  It's a pretty fun group, fairly informal with wide ranges of running abilities and goals.  Definitely a great running support system and lots of good people.

Going to step up the mileage a bit next week.

Glycerin 6 (new) Miles: 13.12
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.140.000.000.000.000.000.0011.14

Weather is back to normal temps for this time of the year.  Pleasant mid 40's this morning, much appreciated.   Went to the Y, did some of the usual warm up and stretching before getting onto the treadmill for 4.1 miles at about an 8:05 pace.

Headed outside for another 7.04 miles.   Out and back course (mainly) down Wyndtree, with a little extra added on around Kinsmere loop before heading back to the Y.  Everything felt good today. 

Average pace for the outside portion: 7:36

This was a longer Monday run than I have done in a while so I was glad it didn't seem that long, I guess I mentally adjusted to the distance beforehand.  The nice weather and the slightly shorter long run on Saturday also helped.

Asics Gel Equation Miles: 11.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Great morning for running.  Temperature was perfect, partly sunny,  no wind.  I ran alone this morning and did the route which I usually do on Thursdays.  Usually I meet Dixie on Tuesdays at the Lansbrook Y but he could not make it today.  Maybe we will run together on Thursday.  It's nice to do at least one midweek run with someone else, but if not it is not so bad. 

Ran onto 54 to Starkey Blvd  bike trail and then back home.  Started out at an easy pace for the first two miles, then bumped it up a little bit after that.   Mostly resisted the urge to speed up, mindful that this is an easy day even though I was feeling good.   So, the compromise was that it was a little bit faster than planned but not much.

Average pace: 7:46

Felt good overall, so far so good with slightly higher miles this week.

Got back home and did 3 sets on the perfect push up.  Also did some stretching.

Glycerin 6 (new) Miles: 10.04
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.030.003.000.000.000.000.009.03

Joe was able to run with me today.  We met up at the Y at 6:30.  Nice morning, mid 50's, no wind.  We warmed up with a couple of easy miles, then did 3 fast miles around the Kinsmere loop.  Ran 6:20, 6:12, and 6:13 with about 0.4 mile recovery pace between.  Did a few more easy miles.  I had thought about doing just a 3 mile fast tempo, but this worked out well since we weren't running the exact same pace and could catch back up during the recovery portion.

The faster miles made the run go by faster (not just for the obvious reason!) because it kind of breaks things up.  It felt good to open up and stretch out the legs.

Average pace: 7:54

Easy paced run tomorrow probably alone.

New Balance 825 Miles: 9.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.293.000.000.000.000.000.0010.29

Great run this morning.  I ran alone.  Still no Dixie, he has had to do his runs very early due to his new job.  He is serious about getting his runs and doing well at his upcoming marathon.

I went to the Y, did some biking and stretching and core then got onto a treadmill.  Did 4.18 miles at just under an 8:00 average pace.

Headed outside where it was the warmest morning we've had in a while, mid 60's very humid but overcast and a slight breeze for cooling.   Did my new favorite 6 mile out and back course.  Felt really good throughout the run, starting off at 7:42 pace, had 3 miles in the middle at just under  a 7:10 pace.

Average pace (outside): 7:20

Returned home and did some stretching, some more core work, and 1 2-minute drill on perfect push ups.

Rest day tomorrow and 16 miler on Saturday.

I finally bought my planet ticket to get out to the Canyonlands half marathon in March.  This time procrastination paid off and the price was lower then when I first started looking.

Asics Gel Equation Miles: 10.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.133.001.000.000.000.000.0016.13

Best morning for running in Starkey park for a while, not cold at the start - right at 50 degrees.  Wore short sleeve shirt, felt warmed up after 1 mile.   A bunch of us started out together - Keith, Dixie, Joe, Eric, and Mike.   Eric and Mike quickly pulled ahead.  At two miles Joe and I picked up the pace slightly in front of Keith and Dixie who were running longer than us today (21 vs. 16).  5th mile was just under 8:00 pace, which we stuck with for a while.  Picked up the pace some more at some point after the turnaround.  With 3 miles left to go, Joe said he was going to back down the pace a bit and told me to go ahead - our last mile together was about a 7:10.  Did the last 3 miles at 6:47, 6:46, and 6:28.  Last mile was pushing it but felt good at the same time.

Average pace: 7:42

At the end of the run, weather was very nice.  Hung out with the group for a bit but didn't want to stay too long since I knew that there were hear shaped pancakes waiting for me at home!

Glycerin 6 (new) Miles: 16.13
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.172.000.000.000.000.000.0010.17

Slept in an extra half hour this morning.  Nice to be able to take my time.  Went to the Y for a typical Monday morning run - which recently have been really nice.   Warmed up on the bike, did some core work then hopped onto a treadmill.  4.15 miles in just under an 8:00 pace.

Headed outside into perfect weather.  Did my new favorite out and back six mile course.  Felt good.  Pace kept on creeping up, made sure to slow it down a little bit for the last mile.

Average pace: 7:24

Headed home then finished off the morning with more stretching and 2 perfect push-up two minute drills.

Asics Gel Equation Miles: 10.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.220.000.000.000.000.000.0010.22

Today was a good run because when I started out I didn't feel like running, but at the end I wished the run would not end.   It cooled down last night so was chillier this morning than it had been.  I didn't feel like being cold so I put on a heavy sweatshirt to start out with, ran a half mile in the opposite direction of my planned run and then back.  That did the trick, I was nice and warm and ready and dropped off my sweatshirt as I passed my house again.

Headed out of the neighborhood over towards Trinity Oaks neighborhood which I usually get to from the Y.  The chilly morning quickly turned nice and pleasant.  The miles went by quickly and I had to keep myself from going too fast since I was feeling good.  Today is an easy day, tomorrow I'll go faster.

Average pace: 7:53

Glycerin 6 (new) Miles: 10.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.007.000.000.000.000.0011.00

Great weather this morning (except for a little bit of wind which I didn't notice until the end).  I met up with Joe by the back entrance to our neighborhood, then we headed over to Starkey Blvd to run on the bike path alongside of it.  When we got close, I paused for a bit to take a powerbar gel while Joe continued on.  

I started my tempo and quickly settled into the pace.  It helped that Joe was in front of me so I could focus on him.  Caught up to him after two miles.  Pace was holding pretty good until the 5th mile when I slowed down a little bit.  Always a tough mile when there are 3 left to do, the last two end up being easier.

This time was no different, I felt a little more energized once there was just two miles left to go.  I was pushing a bit on the last mile because I wanted to finish strong. I turned onto 54 for the last 0.2 miles and hit the wind which would have been much harder if I had hit the wind in the middle of the run.

Splits for tempo: 6:37, 6:40, 6:39, 6:37, 6:47, 6:38, 6:35

Joe and I ran back to the neighborhood for the cool down.

Average pace: 7:22

 

New Balance 825 Miles: 11.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.211.000.000.000.000.000.008.21

Basic run this morning, nothing too fancy.  It was much warmer this morning - almost too warm.  There was also a bit of wind which could either be my friend or enemy.  The first two miles were a little bit rough, but fortunately things smoothed out and I was able to find a nice running groove.  At one point I found myself holding back since this was supposed to be an easy day.  Finally, for the last mile I just went with it, and for the last 0.15 of the last mile ended up just about sprinting, then slowed down to a jog for the last 0.21 to get back to my driveway.

Average pace: 7:38

I was supposed to be home by 8:15, but was able to finish just before 8:00.  This was good since Jenny needed to get her run in before I left for work.  She did her run which was a tempo run, last tempo run didn't quite work out, but this time she hit all her miles right on target despite the wind and humidity!   And, today is Jenny's birthday, happy birthday Jenny!

Asics Gel Equation Miles: 8.21
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.104.000.000.000.000.000.0020.10

Ran with Joe this morning in Starkey park.  We met up just after 6:00, got started around 6:15.  It was a chilly 32 degrees at the start but didn't seem too bad.  Hint of light shortly after we started.  We ran slower for the first two miles (about 9:30), next 3 miles a little faster, then did the next 4 around 8:00 pace.  Hit the turn around point and were then at a 7:30 pace for most of the return trip.  I picked it up some more for the last 4 miles, going 7:10, 6:48, 6:46, and 6:38.  I saw Bob with 0.25 miles left to go and he ran with me for the home stretch.   Jogged back to the parking lot for 0.10, then walked around a bit.   Felt good to push the pace at the end.  The whole run seemed to go by pretty quickly.

Average pace: 7:52

Chatted with the other runners for a bit before heading home.  It was a nice morning all around, and felt good to finish off one more good week of running on a high note.

Glycerin 6 (new) Miles: 20.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.062.000.000.000.000.000.0012.06

Today's mileage was a small step up for a Monday morning run.  I wanted to finish 12 but I had a backup plan if I wasn't feeling ready for that which was to do at least 10.  Saturday was 20 miles and yesterday was dinner at my parents house including a couple glasses of wine.  It was a pretty busy weekend.   Regardless of that, Monday morning never fails to start right on time.  I woke up reasonably early, headed to the Y and started out on the bike followed by some core work.  Then I got onto a treadmill for 4.55 miles, and just slower than 8:00 pace average.

Outside was cool, warmer than Saturday morning but I was dressed much lighter so it caught me a little off guard.  Once I adjusted to the outside temps it was fine.  Ran another 7.51 miles outside with a 7:31 average pace.  A couple of miles were in the ~7:15 (I think).   I was going along fine until about 6 miles into the outside portion when all of the sudden the run felt really long.   Not sure what that was all about, but I kept on going, slowed down just a little and finished off the run.  There's one more run checked off.  I think I might cut back the miles on some of the runs and add a short run this Friday to make up for it and to help spread things out a little bit (should probably be doing that anyway).

Looking forward to and hoping for another good solid week of running!

Asics Gel Equation Miles: 12.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.260.000.000.000.000.000.0010.26

Nice run this morning.  Not too cold, no wind, nice sunrise.  What more could I ask for?  First two miles about 8:20 pace, then bumped up the pace ranging between 7:30 and 7:50 for the rest of the run.  Ran a one mile warm up out and back from my house to start out with, then ditched sweatshirt.   Ran down old road to Trinity Oaks neighborhood, looping around there for a bit before coming back to my neighborhood back down the old road.

Average pace: 7:45

Glad to get the Tuesday run finished, because until that is done the week can seem daunting.  Big tempo run tomorrow which are always a growth experience for me.

Glycerin 6 (new) Miles: 10.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.007.001.000.000.000.000.0012.00

I feel much better once I get the one run that I dread for the week finished.  Today was that run.  8 miles at tempo pace plus 4 for warm up and cool down.  I met up with Joe by the back gate at 6:50 and we headed over to Starkey Blvd.  Like last time, I stopped for a bit while Joe went ahead, then I took a gel and started the tempo portion.  Goal was to do 8 miles at 6:58 pace.

Weather was pretty much perfect, cool but very comfortable, no wind, slightly cloudy.  Besides just the distance and pace I wanted to try and go out a little slower and then do the last mile faster to see what I could do when tired.

Splits were: 6:49, 6:47, 6:43, 6:37, 6:46, 6:42, 6:38, 6:21

Compared to the last time I did this run, pace was just slightly faster (except for the last mile), but I felt a lot better at the end.

I had a lot more details to write but since I did not blog right away I have since forgotten them, so it's just the facts.

New Balance 825 Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.141.000.000.000.000.000.007.14

Another very beautiful cool Florida morning.  However, it was not the best run.  I had been on a roll recently of having runs that felt good.  Today, my legs felt tight, especially my shins.  First couple of miles were slow.  Next miles were faster but didn't feel like they usually did.  The run did get better and as far as bad runs go, this wasn't that bad.   Last mile felt good so I picked it up and ended with a 7:10.

Average pace: 7:57

In conclusion, it is good to have a run like this now and then and it is even better when they are finished and you are glad that you stuck with it and did not give up.

Asics Gel Equation Miles: 7.14
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.150.000.000.000.000.000.004.15

Easy paced run on the treadmill at the Y this morning.  Warmed up on the bike first, followed by some core and stretching.  Run felt pretty good this morning, didn't feel as tight and felt even better at the end of the run.  Averaged about 8:00 pace.  Set the incline up a few times to keep it interesting and to introduce my legs to some hills.  Can't ignore those forever with Boston coming up soon!

Did a few sets of weights after the run.  After the weights, I was getting a drink of water and a man came up to me and asked me how many miles a week I run and how many marathons I've done.  Said he has seen me running up and down Starkey Blvd. and thinks that I am the hardest working runner around  :)  Nice to hear stuff like that (of course I know that there are people putting in a lot more work than me !).   Sometimes, when I'm running, I feel like I'm in my own little world.   But that is not true, and people see me running and hopefully that is good in some way.

New Balance 825 Miles: 4.15
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.212.000.000.000.000.000.0016.21

Woke up a bit earlier than usual.  I had 16 miles to do and had to be done before 8:00.  Not too bad, it just means I had to watch my time and not mess around.   Joe was kind enough to agree to the 5:30 start time.  We met up at the little park at the front of our neighborhood.  Temp was in the 50's but there was no wind and some humidity to it felt a little warmer - sleeveless weather.  We started out slow and easy.   More reasonable pace after 3 miles.  We ran down the old road across to Trinity Oaks, down Wyndtree and then a loop through the Grey Oaks neighborhood - it was still a little dark to run down Ridge Top drive to the "horse farm", but then was light enough after doing the Grey Oaks loop.

After the trip to the horse farm, one more loop through Grey Oaks and then headed home.   Pace got faster at this point with some 7:20's and 7:30's.  With two miles left, Joe split off from me and I continued on.   Picked up the last two miles, with the final mile around HMP.

Average pace: 8:07

226 miles for February, good considering it's a short month (still one of my top mileage months overall)

Finished by 7:43, good because this gave me some time to stretch before having to get ready to leave.

I felt pretty good today - better than Thursday.   Saturday was going to be a busy day with Andy's Odyssey of the Mind competition.  Right hip flexor a little sore the rest of the day.  Fortunately the next week is a cut back week, looks like just in time.

Glycerin 6 (new) Miles: 16.21
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
182.3332.0012.000.000.000.000.00226.33
Asics Gel Equation Miles: 76.52Glycerin 6 (new) Miles: 105.48New Balance 825 Miles: 44.33
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