The Long Run

Nice steady run with 3 mile pickup in the middle.

Caught up to Melanie and Beka at the end as they were heading out for cool down 1.5 miles so did a little extra. Did a few sets of upper body weights.

Garmin-less run after spin class. My legs felt extra heavy today so just did 3 miles as my form was feeling a little sloppy, although had improved by the end. Getting warmer out. Need the heat to get ready for next big race.

Showed up a little bit late and was running way in the back, then ran into Keith, Dixie, Greg, and Eudair coming back the other way as they had started early. So, cut my route a little short to run with them and made up the missed portion at the end of the run. My first instinct is usually just to stay on course and run the planned route (too much of a routine guy), so it's good to change especially when you get a chance to run with some friends you don't get to see all of the time.

Nice 70 degree morning.

Did the t-route, two quick water stops. I was originally planning on just 5, so 6 was nice.
Plank challenge has not gone well due to having done something to my big toe on my right foot. It doesn't hurt to run on it, just to do push-ups and planks. Did a few push ups this morning and it felt almost back to normal.

P.M. -  3.92 mi, 00:31 07:55 pace

(race time 24:19)

It's been quite some time since I did an over 20 mile training run. This run was pretty hard but was good training because it was hard, after running yesterday morning, and then the 5K last night.

Warmed up by myself for about 1.5 miles, then joined up with a group to Craig and Diane's, then into Starkey Park. Ran with Eudair to the suncoast trail, then bike to bike parking lot where I was able to get a ride back to Longleaf with Kevin, Melanie, and their dog Brandy who seemed happy to have someone sitting in the backseat with her.

I wore my big water belt (2 x 20oz) as practice for upcoming race in two weeks.

Race will be in the Keys, it's the 50 mile race of the "Keys 100" race.  The race is from Marathon Key to Key West (the 100 mile race is from Key Largo to Key West.  Both races can be run either "crewed" or "un-crewed" which will be noted in the posted results.  I'll be running "un-crewed".)  I've never been to Key West before.  I went to Key Largo out to Islamorada when I was young, and then I stopped by Key Largo with the boys on our 2 day spring break trip.  I guess that is what drew me to do this race. 

It will be an adventure and a challenge to endure in the heat, with start time at 10:00 am and probably not much shade, and temps typically mid-80s.

I can't remember the last time we (ran with Dixie) did this run. Started out slow and took it easy, good pace and distance to start the week.

The time went  by quickly and I hardly noticed the running.  Also, you definitely don't need to bring along music when running with Dixie.

Big week ahead, going to try one step at a time.

So, I slept in a little bit later than past Wednesdays. Enjoyed a quiet and relaxing run.

Good run to start the day.

Ran at Longleaf for the usual Thursday morning group run with the Striders.  I started out with the faster people and stayed with them for a bit before falling back, but never went too slow.

The last two miles were 6:48 and 6:19.

During the last full mile I saw that I was closing the gap between myself and Beka.  I wasn't consciously in racing mode although as I got closer I decided to try and catch up to her, which I did although it didn't really count since she started her cool down just before I got there.

Pretty good Friday run, took it easier today especially the first couple of miles. One more longer run tomorrow then taking it easy next week until the race.

Run went better than expected, because on Sunday I smashed my pinky toe. It got bruised and kind of swollen but fortunately was not broken. Took it easy with a steady pace and shorter distance. Did some weights afterward, heaviest set was at 185 but only got 3 reps, needs more work.

It was cool but humid this morning. Just planned on taking it easy. I felt tighter and more sluggish than I expected (felt great on Tuesday). Time to relax and not worry about it. 

This seems to happen to me a lot before a race, not sure why.

The race was good!

First half in about 4:11, so second half in 4:39. Weather was not as bad as it could have been with a nice cloud cover for most of the day. Race started at 10:00 am. Scenery was awesome (first time being this far down in the keys). Ran from Marathon to Key West. Volunteers, runners, and their support crew were all awesome. Of course, it is 50 miles, so it starts getting pretty hard at some point, this time I think it was about mile 25. Slowed down but kept on going.

I didn't have a time goal at first, however, since I didn't have blinking lights and reflective tape I had to be done before 7:30 at night (9 and a half hours).  That was good because it kept me from deciding to just walk the rest of it when the going got tough.

Nice bonus to get an age group award, and a nice surprise that they had nice age group awards since ultras usually aren't big on that sort of thing - nice to be different sometimes.

I've got a more in depth report on my blog at: http://marksgonnarun.blogspot.com/2012/05/keys100-50-mile-ultra.html

After resting four days I figured it was time to try running again. Run went pretty well, good to be back.

 My rest days were as follows:

Sunday - nothing, spent a lot of time in the car which isn't the best after running 50 miles

Monday - nothing

Tuesday - 20 minutes elliptical

Wednesday - 1.7 mile walk around neighborhood

Nice quiet run in the neighborhood, second day back, went pretty well.

Started out with several people and ran to the 4 mile water stop using the bike trail, then ran with Dixie on the trails to get back, added a little on back at the parking lot to get to 10.

Whoops, I just realized it looks like I wore the same shoes three days in a row, oh well.

Ran with Thomas around the neighborhood loop. Stopped a few times to walk, but went pretty quickly during the run portions. Then, went swimming afterward to cool down.

This was the first time in a long time (actually, maybe the first time ever), that Thomas asked to go for a run with me.  I hope he stays motivated!

Ran with Striders at Longleaf for Memorial Day run. Started at 6:45 and was already about 80 degrees, but at least there was a breeze!

Did another run around the neighborhood loop with Thomas, followed by some swimming. A bit warmer tonight than last night.

A few sprinkles at the start of the rain, but the heavy stuff didn't come down til after the run (outer remnants of tropical depression Beryl). Ran with Eudair, slowed down for miles 4 and 5 after going out at a good pace despite the humidity. Did a few sets of weights afterward inside. Nice to see everyone this morning.

It was actually a little bit scary, because I felt like I had no choice but to slow down, I thought it should have felt easy, but due to stress and the high humidity, and not being that far out from the 50 mile race, probably nothing to worry about.

One hour of intense work. Sweating like crazy about 10 minutes into class. About 50 minutes of actual spinning followed by squats and core work.

Decided to not go for a run afterward.  Was feeling kind of worn down :(

Ran out to the bridge with Eudair, then ran back from there with Michelle H. who was running by herself. Nice pickup at the end.

Today's run might have been the best feeling run all week.  Temperature was back down slightly (about 76 degrees) from what it had been a few days this week (about 79 or 80 degrees).

....and finally caught up on the blog!!

.....now, to catch up on a few more things in life, doing what I can do

I did recently get the poor, neglected boat fixed, now I just need to try it out and figure out a way to sell it fairly quickly.

Dog is getting fixed next (no, I mean really fixed, he has a torn ACL for about the past 8 months), has surgery next week.

P.M. - ran the neighborhood loop with Thomas, a little bit faster than last time (1.7 miles in 17:41)