The Long Run

Fast Tuesday's 5k

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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
162.5735.221.0014.330.000.000.00213.12
GoRun Sonic2 Miles: 76.77Brooks T7 Miles: 14.12Launch 3 (titanium) Miles: 73.60GoRun Sonic Miles: 6.27GoMeb Speed2 Miles: 5.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.650.000.000.000.000.000.0010.65

10.65 mi, 1:41:32, 9:32 avg, HR 128 avg, 138 max

Ran from my house to the Y, stopped for water then headed back.  Boys and the CC team had met at the Y for their run so I saw Andy and Thomas heading home just as I was getting there.  But, the coach was still there, so I had a chance to chat with him for a bit.  They had done a timed mile on the track today and Thomas ran a 5:50 (20 second improvement from two weeks ago).  Andy did not do the time trial due to injury recovery (just did the easy miles today).

Weather was pretty nice again, felt cool at the start of the run, nice little breeze, too.

GoRun Sonic2 Miles: 10.65
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Race: Fast Tuesday's 5k (3.107 Miles) 00:20:02, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.790.000.003.110.000.000.0012.90

PM - Fast Tuesday's 5k, 20:02

Tried out the Fast Tuesday's 5k again like I did two weeks ago.  Slight twist this time.  About 10 minutes after leaving my house I realized I had forgotten my Garmin.  I might have had enough time to turn back and get it but didn't want to risk it so thought I'd try it with just my watch.  Arrived in plenty of time, paid the $10 entry and then warmed about - about 1 mile easy with a couple of short strides at the end.  Eileen was there and offered to let me use her Garmin but I thought I'd stick with the plan and try running with no Garmin.  It was hotter tonight at the start than last time and a bit windier.  Dark clouds were rolling in so they decided to start a little earlier.  Bigger group tonight, probably twice as many as last time.  Fast girl with the FitNiche shirt was there again like last time along with a woman named Terri (a very fast local woman).

Race started and like last time fast FitNiche girl steadily incresased the gap from me until she was way ahead.  I ran behind Terri and stuck with her until toward the end of the first mile when I pulled ahead of her (but she was never far behind me).

My first mile ended up being the same as last time (as called out by Michael) - 6:10

It felt like I had slowed down a lot and it was tough psychologically not knowing whether to push harder or hold steady.  I came by the second mile though 10 seconds slower than last time at 12:40 instead of 12:30 - so not too far off.

Finally, clearing the last roundabout for the last time and heading into the home stretch it looked like I might be able to make it in under 20:00.  Gave it all I had and it looked like I was going to get it but ended up at 20:02.

The wind was pretty strong at times and it was a bit warmer and also with no Garmin, being six seconds slower than last time was not so bad.  Interesting that first mile was pretty much the same.  Slower on the second mile but overall time was not 10 seconds slower so I must have done the last mile a little bit faster this time.

As the race ended the rain started to come down, first a little then more and more, so good call to start a few minutes early.

AM - 8.29 mi, 1:15:35, 9:07 avg, HR 129 avg, 138 max

Tuesday run with the Striders at Longleaf, 5:30ish start (actual start time after warm up was 5:38).  Out and back to the end of Aristide neighborhood, stuck to 121-131 zone except here and there where I drifted out, then had to slow back down.  Pretty good weather again.  Saw two deer in Aristide, one of them crossing the road and one of them just sort of looking at me.  Saw Andy and the team heading out as I was heading back.  Talked to a few of the Striders who were sticking around when I finished.

Going to try the Fast Tuesday 5k again tonight.

Brooks T7 Miles: 4.60Launch 3 (titanium) Miles: 8.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.280.000.000.000.000.000.0010.28

AM - 7.14 mi, 1:07:18, 9:25 avg, HR 128 avg, 140 max

Easy run this morning which felt pretty good, almost not sore at all from last night's 5k.  Weather was pretty decent again, not yucky at all.   Looped around the neighborhood and out past golf course before turning around and coming back.  Will do some more miles tonight with the Striders at "Hump Day Hustle" - probably 4 miles or so.

PM - 3.14 mi, 29:23, 9:22

Ran at Longleaf with the Striders for the "Humpday hustle".  This time I ran with Evan for the run doing one loop route.  Low 90's still hot so tried to stay in the shade as much as possible (no one ran on Starkey Blvd bike trail, too sunny).  Went to Johnny Brusco's for pizza afterward with the group.

GoRun Sonic2 Miles: 10.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.013.000.000.000.000.000.0011.01

6.94 mi, 1:08:35, 9:53 avg, HR 126 avg, 140 max (road)

4.07 mi, 32:10, 7:54 avg (treadmill)

Ran to the Y from my house taking a shorter route than I usually do (3.2 miles) so that I could do some miles on the treadmill once I got there.  Wanted some more downhill miles (can go -2%).

Got on the treadmill, ran 1 minute at 1% incline, then 30 minutes at -2% decline, gradually increasing the speed to 7:35 pace.  Kept it there until heart rate approached 140 (a little over 2 miles), then backed off the pace but still kept it faster than 8:00 and able to keep HR in mid 130's

Hopped off the treadmill and ran home but a slightly longer route but one with less chance of getting run over by traffic.  Started feeling hot during the last mile with the sun out and the morning coolness having vanished.

Launch 3 (titanium) Miles: 11.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.330.000.000.000.000.000.0010.33

10.33 mi, 1:39:09, 9:36 avg HR 120 avg, 138 max

6:30ish start time from my house.  Ran with Jamie and did the Trinity Oaks to the Y route with a brief stop at the Y and one other brief stop at the golf course water fountain on the way back which we had skipped on the way out.  Was a little warmer this morning than yesterday but still tolerable.  Conversational pace which coincided almost perfectly with heart rate training with slightly lower heart rate for the pace we were running.

GoRun Sonic2 Miles: 10.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.020.000.000.000.000.000.0020.02

20.02 mi, 3:11:12, 9:33

Ran at Sprin Lake/Brooksville area with Cynthia.  She ran 11 miles with me and then I finished up my 9 remaining miles.  First 11 miles were at an easy pace and it really felt easy.  Tried to pick it up during the last 9 miles but the hills and heat got to me (but fortunately there was good cloud cover so no direct sun).  Also ended up with 950 feet of total climbing which is pretty amazing to find in Florida.  It was a tough push getting up some of those last few hills.  Hoping this run made me stronger.  Time to start a little bit of a taper for the next two weeks before the marathon.

Launch 3 (titanium) Miles: 20.02
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.270.000.000.000.000.000.006.27

6.27 mi, 59:37, 9:31 avg, HR 123 avg, 135 max

Originally was planning on running 8 miles with Jamie starting at 6:30.  But it had started raining, then got heavy so decided to wait.  By 7:00 I realized this was going to be an all day (or at least all morning) rain.  Looking outside again, it wasn't coming down that heavily.  So, finally just did it and started running.  I get just as wet wearing a hat but somehow it makes it not so bad.  In the end, not such a bad run and not too far off from what I had planned to run.

Apart from the rain, I was feeling kind of sluggish but my heart rate stayed pretty low.

GoRun Sonic Miles: 6.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.150.000.000.000.000.000.008.15

8.15 mi. 1:17:02, 9:27 avg, HR 120 avg, 139 max

Ran with Jamie in the neighborhood and out past the golf course and then back.  6:30 start time, weather good again but with a very light sprinkle at the start of the run which soon tapered off.  Good therapy run.  Legs were still a little sore but much less than yesterday and the easy run was helping by the end.  Conversational pace which I wasn't always watching so HR average ended up being 120 instead of in the 121-131 range.  Good heart rate for the pace.  Jamie had received one of those 3:30 am phone calls you never want to get to hear about the passing of a family member back in her home town.  Not too many words to offer that could help but at least a run is a good start to get clear your head.

GoRun Sonic2 Miles: 8.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.060.000.005.000.000.000.0010.06

10.06 mi, 1:22:20, 8:11 avg   (no HR monitor today)

As promised (to myself), one set of Yasso 800's as a workout/predictor/confidence booster.  I struggled to get out of bed and almost postponed this run until tomorrow, but better to get it done today.  The weather patterns with lots of on and off rain made the morning comfortable again at 75 degrees and less than awful humidity time to go for it.

As for goal time I haven't broken 3:25 in a marathon since Boston 2015 and have not been under 3:20 since Clearwater January 2014.  McMillan believes in Yasso 800's as a predictor but says to run them 5 seconds faster than the original formula.   So, I decided I would try to hit them all between 3:15 and 3:20 (6:30-6:40 pace), with recovery jog not more than the time it took for the  800 (tried to stay around 3 minutes even) with no extra breaks.

Splits: 3:13, 3:12, 3:08, 3:07, 3:14, 3:01, 2:59, 3:13, 3:08, 3:06

Happy with the results and the general pattern (first two slower, last two faster and one under 3:00).  At the very least, one more box checked.  

GoMeb Speed2 Miles: 5.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.370.000.000.000.000.000.006.37

6.37 mi, 58:56, 9:15 avg

Ran at Longleaf with the Striders, but mainl alone as I got there a few minutes late again.  I was not able to find my heart rate monitor strap, so I ran by feel.  The run felt hard so I didn't push the pace and stayed about 9:15 to 9:30 most of the way except for the last mile.  I guess I've really started to like the heart rate monitor because I don't have to guess at what "easy" pace means.

I saw Dixie afterward.  He hadn't been running much after hurting his knee while trimming hedges, but was finally back for a 3.1 mile run and to also bring jars of honey that others had requested.  Everyone loves his raw, local, natural honey.

Launch 3 (titanium) Miles: 6.37
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.630.000.000.000.000.000.008.63

AM - 5.35 mi, 49:24, 9:14 avg, HR 127 avg, 138 max

Kept the run short and easy this morning.  Loop around the neighborhood and out and back past golf course.  I found my heart rate strap.  Pace ended up about the same as yesterday but it felt easier and without any anxiety.  Saw Andy out running with the team.  They were going to stop at the house to raid the fridge but he didn't have his key with him and I had locked the front door.  I'm going to run a few downhill miles tonight on the treadmill.

PM - 3.28 mi, 25:37, 7:47 avg

Ran at the treadmill at the Y using a 2% decline for most of the run (pretty much everything except first minute and a little bit at the end) - about 23 minutes.  But first did ten minutes on the bike followed by 3 sets of leg extensions.

GoRun Sonic2 Miles: 8.63
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.035.001.000.000.000.000.0012.03

12.03 mi, 1:43:13, 8:35 avg, HR 141 avg, 183 max

Ran in Starkey park with Cynthia and Andy.  Before we started there was a very large turtle wandering around the parking lot (probably well over a foot wide), but it didn't look like a typical large Florida turtle, looked more like a type of box turtle and it was following people around.  It must have been someone's pet that the "returned" to nature, poor guy.  

Weather was pretty nice out, just under 75 degrees at the start.  Easy pace on the way out.  Andy turned back at 5 miles to hit his10 mile goal for the day and 50 mile goal for the week, he's just 18 miles away now from making 500 miles for the summer. 

Stopped briefly at 6.5 miles for a gel, water, and a quick stretch.  Continued on and finished that mile in 7:35.  Had planned on running back between 7:30 and 7:40 pace, but locked onto a faster pace and didn't want to slow down.  Next 5 miles were: 7:07, 7:13, 7:25,  7:17, and 6:54

When I got back someone had put out some fruits and vegetables for the turtle.  Hopefully someone will find him a home (if it was dumped here and doesn't belong in nature).

Launch 3 (titanium) Miles: 12.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.240.000.000.000.000.000.004.24

4.24 mi, 40:37, 9:35 avg, HR 125 avg, 135 max

Short easy run in the neighborhood, out and back to Trinity Blvd after running past the golf course.  Warmer this morning, and pre-rain humid oppressive.

GoRun Sonic2 Miles: 4.24
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Race: Fast Tuesday's 5k (3.107 Miles) 00:19:52, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.900.000.003.110.000.000.0010.01

PM - Fast Tuesday's 5k

19:52  (Garmin distance 3.17) 4 second PR on this course, 10 second improvement from two weeks ago.

Third time trying this race and ended up with my fastest time.  Weather was typical, mid 80's but less wind than two weeks ago.  Warmed up with 0.7 miles combined easy running and a couple of quick strides.  Many of the same people were there and several new ones including Jeremy who I hadn't seen for a while.

Race started with a verbal "bang" from Michael and Bernie on the bike out in front of the leader.  Felt good through the first mile although I felt like I was slowing down a little towards the end but still ended up with 6:04.  Next mile my pace seemed to fluctuate a bit.  I concentrated on staying faster than 6:26 to try and break 20:00, managed 6:20 on the second mile.  Ok, just hang on one more mile.  Felt like my pace was slipping away for the first half of the third mile, in the low 6:30's until about the last 0.3 when I picked it up just a little bit and finally managed to get back under 6:30, finishing the third mile in 6:27.  Ran the last bit at 6:12 pace.

Splits: 6:04, 6:20, 6:27, 1:02 (0.17@6:12)

 

AM - 5.4 mi, 50:03, 9:16 avg, HR 125 avg, 135 max

Ran from Longleaf along Starkey Blvd bike trail.  Tuesday morning Striders run.  Just out and back to water stop.  Felt very warm on the run up but had a nice breeze on the return trip.  Ran about a half mile with Rob Fulton before he turned back and headed home.  Will try the 5k tonight.

Brooks T7 Miles: 4.80Launch 3 (titanium) Miles: 5.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.381.000.000.000.000.000.006.38

AM - 3.2 mi, 29:51, 9:20 avg, HR 123 avg, 137 max

Short and easy run while waiting for the AC guy to show up.  I didn't want to miss him so I did the last mile running up and down the street near my house so I wouldn't miss him in case he got there early.

PM - 3.18 mi, 27:19, 8:35 avg

Ran with the "hump day hustle" group meeting at Longleaf.  Ran on the Starkey Blvd bike trail.  I picked up the pace of the last mile 7:11 after doing the first two miles in the 9:xx's

GoRun Sonic2 Miles: 6.38
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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

Planned rest day for taper purposes.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.640.000.000.000.000.000.005.64

5.64 mi, 54:55, 9:44 avg, HR 119 avg, 134 max

I ran with Jamie in the neighborhood.  She got back last night after her trip to Buffalo to bury her 22 year old nephew, celebrate her niece's wedding, and celebrate her own birthday.  I wore my heart rate monitor but was not monitoring it.  But, looking back at the miles there was a gradual pace increase accompanied by gradual heart rate increase but it all stayed within the easy feeling range.  Weather was pretty nice again this morning.

I had a massage yesterday afternoon from Strider Tracy who is fairly new at it with her license finalized about a month ago but already with an excellent reputation from all of the practice work she did while a student.  It hurt.   But, fortunately does not hurt today and I think I am noticing a difference, but usually I feel the best two days after a massage.

GoRun Sonic2 Miles: 5.64
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Race: Super Tunnel Marathon (26.219 Miles) 03:28:52, Place overall: 49, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.220.000.000.000.000.0026.22

Super Tunnel Marathon Race Report

Start temp, low 60’s , ending temperature 72 degrees

3:28:56 gun time, 3:28:51.3 chip   49th overall, 39th male, 7th age group

 

 

Day Before:   Day before

At end of the race:   

 

Glad to have the chance to try out this race.  Was hoping for an enjoyable time and if everything went well maybe a BQ.  Day before was hot.  I had somehow managed to trasnport Florida summer weather to the Pacific Northwest.  Everyone there was talking about the heatwave.  Fortunately, the cooler, back to normal temps returned the morning of the race.

Took the bus from near the finish line to the start line at Snoqualmie Pass, arriving a little over an hour before the race.  I had a long sleeve shirt on but was pretty chilly.  Had a chance to talk to several people before the race, always fun to hear everyone's stories.  Watched the early starters get going at 7:00 and then waited around until the regular start at 8:00.

The race starts about a quarter mile from the tunnel entrance.  The volunteers provide you with one or two drop bags, with one bag for stuff you don't need until the end of the race and a smaller one to carry and then drop off after exiting the tunnel in case you want to drop off your flashlight.  (The tunnel is not lit at all so a flashlight, headlamp, or both is highly recommended).  And even with the light, I didn't want to risk stumbling (surface is a little uneven and there are some small potholes/puddles from the dripping water) and wanted to start out at an easy pace anyway.  So, I fell in behind the 3:40 pace group which felt like a good warmup pace.

GPS signal quickly goes away but they do have mile markers each mile, including inside the tunnel.  I missed getting my split at the first mile, but at the second mile we were at 16:33 (8:16 pace) which seemed pretty good.  The tunnel was a little over two miles long, so the plan was to pick up the pace after exiting and try to run about a 7:40 pace.

Unfortunately, I'm not sure what quite happened, but I seemed to take forever getting my stuff together to drop off (everyone else seemed to start getting their stuff together while they were running and were able to quickly toss their stuff).  I also experience a slight wardrobe malfuntion with my running shorts not tied tight enough so that they were falling down.  By the time I was all set and had made it a little bit farther to the 3 mile marker, saw that my time was 26:46, or about a 8:55 pace.  The 3:40 pace group was long gone and the 3:30 pace group seemed impossibly far ahead.

But, in a way it was kind of fun as I caught up to and passed people.  I was soon up to and then passing the 3:50 pace group in about a mile or so (I hadn't even noticed them passing me), and then in about 5 miles was up to the 3:40 group.  I still felt impossibly far behind but kept on going on past the 3:40 group and hoped I would not be seeing them again.  I kind of head to pull over for a pit stop but decided I wanted to get enough distance so they could not pass me.

So, basically from miles 3-13 was a game of trying to catch up to the 3:30 group.  It was also all downhill at a very steady 80 feet per mile.  This was after all an old railbed designed for trains making a smooth stead climb of 2000 feet up and over the pass, so I'm not sure if you can find a more consistenly graded marathon course.

I'm not sure if the next couple of miles were a mistake, but once I caught up to the 3:30 group I decided to hang with them and just relax with them and then start pulling ahead.  Maybe that cause me to break my pace groove or maybe this is what saved me.   So, when I finally made my move and got ahead of the group it was a bit of a struggle.  When I passed the 3:40 group I had decided I would make sure I put a good gap between myself and the group before even thinking about slowing down for anything such as taking a gel or making a pit stop.  So, I had been putting off a pit stop for quite some time when I finally decided to take care of that.  Unfortunately the 3:30 group cruised right by me and I lost my lead then had to speed up a bit to catch back up.  Something similar happened one more time at mile 18 when I slowed a little while taking a gel.  Catching back up again was difficult and at mile 19 I  had fallen behind and was starting to lose them.

At about mile 21ish, one of the 3:30 pacers had fallen back a little bit while going through an aid station.  He was hitting a rough patch.  I passed him for a little while but eventually he would catch back up to me.  Mile 20, 21, and 22 were pretty decent but mentally I had been telling myself to just try and make it to mile 22.  So, at mile 22 I slowed again and felt like I wouldn't be able to get back on track again.

When the 3:30 pacer who had fallen back caught up to me again he told me "we were right in the 3:30 bubble".   I wasn't sure exactly what he meant because the 3:30 group seemed to be way ahead.  Part of me, in my head thought "so, that's nice, but this is as fast as I can go, but thanks".   Then he starts pulling ahead and catches up to a woman who had also fallen behind the group a little bit.

Finally, with a little under a mile to go I looked at my overall time which was 3:22:xx and I suddenly realized I could turn this into a good race and finish strong and my pace started to improve and ended up finishing mile 26 at 7:36 (and this was despite the fact that the path had a thick coating of fresh gravel which was much looser than the hard packed dirt/gravel I had been running on).  After the mile 26 sign, it was a straight shot in.  I was extremely grateful for the encouragement of the pacer and it always amazes me how much of a mental race a marathon can be.

 

  1. –  (no gps inside tunnel, did not record lap at mile marker)
  2. 16:33 (first two miles, still no gps, recorded lap at 2 mile marker)
  3.  10:13 (included after tunnel bag drop)  (26:46 first three miles)
  4. 7:28
  5. 7:20 +0:45   (caught up to 3:50 group)
  6. 7:20
  7. 7:37  +0:10
  8. 7:18    (caught up to 3:40 group, nervously passed them)
  9. 7:29   +0:19
  10. 7:20
  11. 7:28
  12. 7:42   +0:38   (36 seconds ahead of 8:00 pace)
  13. 7:12  (slowly closed in on and finally  caught up to 3:30 pace group)
  14. 8:00  (decided to hang with the group for a couple of miles and then pick it up)
  15. 8:08 +0:51  (1:59:37 total, 23 seconds ahead of 8:00 pace, still hanging with the group)
  16. 7:38
  17. 7:49
  18. 7:52
  19. 8:25   (struggled to get under 8:30 for this mile, was way behind 3:30 group, started thinking I might get 3:37 if I slowed down and lost a minute per mile)
  20. 7:59  (held it together the next three miles)
  21. 7:52
  22. 7:55
  23. 8:23  (really felt like I was dragging here, one of the 3:30 pacers had dropped back at an aid station, then passed me, said we could still make it)
  24. 7:46
  25. 8:25
  26. 7:36   (after passing the 25 mile sign and looking at my overall time realized I could make it under 3:30 and picked it up, caught back up to and passed straggling 3:30 pacer)
  27. 1:30 (0.23 @ 6:45)

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

4 mi, 38:00, 9:30 avg, HR 122 avg, 136 max

First run post-marathon.  Felt pretty good, almost normal.  Kept it short and easy.  Distance is a little approximate because it took quite a while to turn on fully (it was doing that weird date change thing where it updates every stored run to today's date, does this sometimes after time changes and/or travel).

GoRun Sonic2 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.030.000.000.000.000.000.006.03

6.03 mi, 57:21, 9:30 avg,  HR 119 avg, 136 max

Ran at Longleaf with the Striders.  Joe was there so we ran together.  Was running a little slow at first (due to talking).  Picked up the last two miles while staying in 121-131 range to 8;48 and 8:57 while feeling good.

Launch 3 (titanium) Miles: 6.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.450.000.000.000.000.000.004.45

4.45 mi, 40:31, 9:07 avg, HR 124 avg, 135 max

Another short run in the neighborhood.  More HR/recovery run.  After the first mile warm up had 3 miles in a row under 9:00 and last 0.4 miles was right at 9:00

Launch 3 (titanium) Miles: 4.45
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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

No running for me today, but I did drive the boys to Lakeland for their first cross country meet.

http://coolrunning.com/results/16/fl/Aug27_JimRyu_set1.shtml

Andy ran with the varsity team and ended up with 21:01.  His foot had been hurting him all week and finally felt better Saturday morning.  He says he think he took it too easy the first mile which he did about a 6:30 (I gave him my watch to wear since they could not wear garmins during the meet).  He was pretty happy although was hoping for a bit better and looking forward to the next race. Current PR is about 20:30 but that was on road and this week's meet was completely grass/dirt.  He's done some trail races for fun and they've practiced off road but this was his first fast off road.

Thomas ran with the JV time and ended up with 24:55 which is a PR for him, and like Andy this was his first fast off road.  He looked strong at mile 1 where I could see him and ran about a 6:55 for that mile.  But, he said in mile 2 he ended up walking four times (fighting through some calf issues related to growing).  We could see him in the last about 0.2 mile semi circle that it finishes on and he came in really strong passing about 6 other runners.

Ran into three other people I know who had kids running - Brian Hall, Jolene, and Bill Cottrell

It was a fun looking park with permanently marked courses for 3k, 5k, and 10k  (looked kind of like a golf course but for running).

After the race had breakfast at IHop.

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Race: Sea Dog Brewery 5k (3.107 Miles) 00:19:33, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.610.000.003.110.000.000.004.72

Sea Dog Brewery 5K Race Report

I had pretty good luck running a 5k one week after the Utah Valley Marathon so decided to try again.  So, there is a fun local race called the Sea Dog Brewery 5k which allows dogs and has catagories for small breed and large breed, but people without dogs are allowed to run also.

Race started in the Sea Dog Brewery parking lot (which is next to American Running Company that puts on the race) and heads away from US 19 on an out and back course with a big loop through a neighborhood.  The race starts and just a few feet into it, the guy in front of me drops his phone.  I see that people are going around him safely so I continue on and catch up to the pack.  For about the first half mile there are two dogs on leashes keeping up.   One of the dogs really wanted to go faster based on the gasping noise he was making from straining against the leash.  I had been running at about a 6:05 pace but then slowed down a little bit once the crowd thinned out and we made the first turn.  But, fortunately I didn't slow down that much and finished the first mile in 6:21.

Second mile was pretty steady but I lost a little more pace.  Toward the end of it young lady is running next to me for a bit.  I start to pull ahead a little bit until she catches up again and slowly paces me.  I finish the second mile in 6:25 - ok, still sub 20:00 pace.  

Into the third mile we are well on our way back, out of the neighborhood and heading down the main road.  The girl that passed me is running near a guy, still within sight but too far to catch.  I see them round the corner and lose sight for a second or two.  Nearing the parking lot I finish the third mile in 6:20 - this is my first time in quite some time where my third mile of the 5k is the fastest one.  I can see the inflated finishing arch but the course loops around the parking lot for a bit to get in the last about 0.1 miles.  Turning the very last corner in the parking lot I can see 19:17 on the finish clock so I give it all I've got to try and get under 19:30.  The clock seems to tick in slow motion but I just miss it but come pretty close with a 2016 PR of 19:33 (last time I ran faster was fall of 2014 for 19:18 at Little-Markou 5k).

So, the girl I was chasing finished in 19:03 and was the first place female overall winner and she was 2 seconds behind a guy that finished in 19:01 and was the first place masters winner.  Maybe next time I can be that guy.

Splits: 6:21, 6:25, 6:20, 0.1@5:13

Lots of good food and drink after the race but I didn't hang out too long because it was time to head home to make the cinnamon rolls for the boys (and then work on the fence).

Brooks T7 Miles: 4.72
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.470.000.000.000.000.000.008.47

8.47 mi, 1:17:31, 9:09 avg, HR 128 avg, 139 max

Nice run on Starkey Blvd bike trail with the Striders, starting from Longleaf at 5:30ish start.  Good paces for heart rate training with first mile a little faster than usual warm up first mile - 9:28, then three miles under 9:00, one just over 9:00 and the rest started to get a little slower in order for me to stay in the heart rate zone.  Going to stick with this a while longer especially while I can still see some improvements.

GoRun Sonic2 Miles: 8.47
Comments(1)
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, 1:01:15, 9:47 avg, HR 115 avg, 131 max

Rainy run with Joe and Jamie in the neighborhood - ranging from light sprinkle to medium drizzle but ending altogether toward the end of the run.  Felt good with easy pace feeling easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
162.5735.221.0014.330.000.000.00213.12
GoRun Sonic2 Miles: 76.77Brooks T7 Miles: 14.12Launch 3 (titanium) Miles: 73.60GoRun Sonic Miles: 6.27GoMeb Speed2 Miles: 5.06
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