The Long Run

August 2017

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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: 0.00 Month: 5.40 Year: 1829.98
Brooks T7 Lifetime Miles: 175.96
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 693.07
GoMeb Speed3 Lifetime Miles: 417.06
Brooks Pure Flow Lifetime Miles: 88.19
Brooks Launch(lobster) Lifetime Miles: 5.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
166.3615.813.501.000.000.000.00186.67
GoMeb Speed3 Miles: 68.79Brooks Pure Flow Miles: 9.19GoRun4 Miles: 56.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.150.000.000.000.000.000.005.15

5.15 mi, 42:32, 8:16 avg

Solo run in the neighborhood (well, except maybe about a mile with Stella).

GoMeb Speed3 Miles: 5.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.140.000.000.000.000.000.004.14

4.14 mi, 36:59, 8:56 avg

Mostly an out and back run to Trinity Blvd.  On the way back, my garmin died after recording 2.34 miles at an 8:56 average.  Pretty sure there was 1.8 miles left to go as I've run this route quite a bit, so I think it's a pretty good estimate and I'll assume I averaged about the same pace as the first part of the run but most likely I sped up a little bit.

Not a lot of miles today, but it all adds up.

Brooks Pure Flow Miles: 4.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.225.000.000.000.000.000.009.22

9.22 mi, 1:17:04, 8:21 avg

Left my house about 7:45, ran to Longleaf where I said hi to Karen and Lynne, and then Daisy showed up to ride with Lynne.   The first mile felt slow and clanky and I had no idea how I'd be able to keep going, but the feeling passed and it would turn into a good run overall.  I stashed my gatorade and then ran up the bike path, over and just past the bridge a little bit before turning back.  I picked up the pace on the return trip and held it the rest of the way home.  Humidity was still down due to Emily sucking up the moisture, certainly didn't feel like a late start run in August.

So grateful for the lower humidity and the good run that evolved from a bad run because I decided to stick with it.

GoMeb Speed3 Miles: 9.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.800.000.000.500.000.000.006.30

6.3 mi, 50:40, 8:03 avg

First, I ran with Steall for about 1.1 miles, running about an 8:40 pace.  We ran up and down the street so I would be there when Jessica left for work and say goodbye.

Next, I ran out and back to Trinity Blvd via the golf course for another 4ish miles.

Finally, I did 6x25 second strides with each one under a 6:00 pace and the last one just under a 5:00 pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.620.000.000.000.000.000.0013.62

13.62 mi, 1:57:48, 8:39 avg

I ran on the Starkey Park bike trail out to the Suncoast trail.  I was supposed to meet Daisy at 6:45 but was about 10 minutes late.

Started off kind of slow with thoughts of not being sure how I was going to run very far at all.  Slowly increased my speed.  At about 3 miles I started running into people who were turning back from their 7 mile run.  I saw Daisy, stopped and said hi and then continued out to the 4 mile water stop.  Saw Stan there coming back from his 10 mile run.  It was getting hotter but the cloud cover was holding up keeping most of the direct sun off of me.   

At some point my garmin fell off - strap had been partially torn and finally broke through the rest of the way.  Picked it up and put it in the pouch on my handheld water bottle.  So, for the rest of the run I couldn't really look at my pace unless I was stopping.

Made it out to the Suncoast trail and stopped at the water stop (about 6.8 miles out altogether).  Turned back and tried to hold a steady pace.  Stopped at the 5.5 mile water stop and chatted a little bit with the park worker filling up the water jug.  He was telling me about how he had moved down here from Pittsburgh after quitting his job up there, letting go of things that didn't matter so he could come down here and enjoy life.  He told me to fill my water bottle from the jug he was about to swap out because it was colder (sounded half filled with ice, so nice and ice cold).

So, the rest of the run was good although a little bit of a struggle.  Last mile was just under 8:00 pace (which I did not see until after the run was over).

I ran into Lisa who was out on her first ever 50 mile bike ride (beating her old longest ever of 33 miles).

Happy overall with the run, feeling accomplished that I managed once again to get over 40 miles for the week and that I didn't turn back when I didn't feel like going on further.

(wore my old brooks launch shoes which I had already "retired" but like them better than some of the other shoes I've got currently especially for long runs - especially the new pair of Brooks PureFlow.)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.240.000.000.000.000.000.005.24

5.24 mi, 46:15, 8:49 avg

Started running with Stella, first up and down the street near the house and then to just past the gate and back for a total of about 2 miles with Stella.  It was pretty warm and we were both hot. Dropped her off at home and then ran out to the golf course water fountain and back.

It was tough starting out but I was able to somehow put together 5ish miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.720.000.000.000.000.000.008.72

8.72 mi, 1:13:44, 8:27 avg

First mile was slow and difficult, had to walk a couple of times but eventually got "faster" and finished the first mile in 11:00.  Rest of the run was good, though.  Ran to Longleaf, dropped off my gatorade and then ran out and back to just past the bridge, came back and picked up my gatorade.  Did not run into any stragglers from the 5:30 group like I did last time.

After I finished the last full mile, picked up the pace and did the last 0.72 at 6:57 pace.

GoMeb Speed3 Miles: 8.72
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.300.000.000.000.000.000.007.30

7.3 mi, 1:07:31, 9:15 avg

Ran with Joe and Jamie, about 7:00am start time.  First run with Jamie in a while since she had been in Buffalo.  Run felt kind of tough but great to have the company along.  My garmin battery died at 6.77 miles, but I had just crossed Trinity Blvd, so a little over 0.5 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.510.000.000.000.000.000.003.51

3.51 mi, 31:35, 9:01 avg

Ran with Stella around the neighborhood loop (1.7 miles), then did another short out and back from my house without Stella.  Weather was reasonably pleasant, I was a little bit short on time since I had to be at work for 9:00 telecon.

Saw a really beautiful scene of sunlight coming through the clouds just after sunrise, decided to make sure and make a note of it.

Housing situation is still in flux.

GoMeb Speed3 Miles: 3.51
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

5.5 mi, 53:51, 9:47 avg

Ran with Jamie in the neighborhood.  Stopped once briefly but mainly just kept a steady pace.  Weather was not too bad.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.040.000.000.000.000.000.0018.04

First Part: 14.03 mi, 2:24:09, 10:16 avg

Second Part: 4.01 mi, 43:52, 10:57 avg

Today's run was a failed attempt at running 20 miles with Jamie.  Left from my house and met Jamie and Daisy at the gate, then we continued to Starkey Blvd and headed directly into Starkey Park to the Striders meeting area.  Legs were feeling a little bit tired, but it was overall an easy pace.  Plan was to top off our drinks, head back out until we reached ten miles, then turn back for a quick top off again, and then one more stop at the corner of Alico Pass. 

As we headed out, we saw a slightly bedraggled looking Cynthia heading back.  We tried to see if she'd turn around and run with us until our turn around.  Instead we all decided to turn around and then we'd make up the miles at the end.

My legs had other ideas, not at all happy.  We ran to Diane's house to drop off Cynthia and hopefully a very quick stop.  Stop turned into a little bit longer than planned.  Jamie, Daisy, and I left Diane's - my legs had gotten worse.  By the time we got to the corner I felt pretty much done.  I was going to wait there until Renee or Cynthia drove by.  After a little while I changed my mind and caught up to Daisy and Jamie.  But, by the time I reached the bridge I was really done.

At this point there was a light rain and a small breeze so at least it was no longer oppressive.  I did not have my phone with me to call anyone so I decided I'd just walk home (about 4 miles to go).  Walking felt nice and after a little bit I decided to walk/run.  The running part felt good as long as not too long.  I decided to start my watch again.  Pace was actually faster than my last "running" mile.

I saw Jamie and Daisy again because they had stopped at Havana Dreamers, ran with them a little bit, then lost them again but kept them in my sights up until they turned into Foxwood.

So, no twenty miles, a much slower pace, but at least a comeback from almost walking the last 4 miles.

GoRun4 Miles: 18.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.051.000.000.000.000.000.005.05

5.05 mi, 45:04, 8:55 avg

Neighborhood run, legs still felt tired from Saturday so I kept it shorter on purpose.

I did run the last mile a little faster (7:45) to shake things up a little bit.

Brooks Pure Flow Miles: 5.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.110.002.500.000.000.000.006.61

6.61 mi, 58:20, 8:49 avg

Today's run was rejuvenating.  I like doing other people's speed work.  I ran with Joe and Jamie.  She had 5x800m repeats for marathon training at 3:26 for each one.  They went by pretty quickly so as to not further wear me down but the pace range between 6:30 and 6:50 was fast enough to feel the effort.  Good run and felt great afterward.

Took Stella for a short run (about 0.6 miles once I got back from my run and after her walk).

GoMeb Speed3 Miles: 6.61
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.310.000.000.000.000.000.007.31

7.31 mi, 1:04:39, 8:51 avg

Ran with Joe and Jamie in the neighborhood and over by the golf course, about 6:45 am start.  Joe did about 4.5 miles with us and then headed home.  Water fountain inside golf club was out of order so I said I'd run with Jamie down to one of the fountains outside and to get some more miles in (she was doing 10, I was looking for about 7).  Hit the water fountain, turned back and headed home.  Run did not feel like a struggle today and the pace was pretty good for an easy feeling run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.003.390.000.000.000.000.009.39

9.39 mi, 1:19:07, 8:25 avg

Later start today, almost 8:00am.  Warm, but there was a little bit of a breeze.  First mile was slow and challenging.  Ran from my house, to 54 and then out and back on Starkey Blvd bike trail.  Stashed my gatorade near the little church.  I sped up for a couple of miles while heading south back down Starkey, and then picked up the last mile and the extra bit home.

GoMeb Speed3 Miles: 9.39
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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, 37:14, 8:46 avg

Solo run from my house and then into the last neighborhood before reaching Trinity Blvd.  Pretty good steady run with a short pick up the last 0.25 mile (6:52 almost home pace).

GoRun4 Miles: 4.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.110.001.000.000.000.000.003.11

3.11 mi, 25:58, 8:21 avg

Today's long run did not happen.  The run almost did not happen.  I decided to just walk Stella instead, but then we started running.  I ran a mile and half with her, then dropped her back home and did another mile and a halfish with mile 3 at a 6:50 pace.

I then floated on a pool raft for 30 minutes, showered and took an on and off nap which finally ended at 2:00.  I guess the week caught up to me.

GoMeb Speed3 Miles: 3.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

5.5 mi, 52:04, 9:28 avg

Ran with Joe in the neighborhood, 6:45 start, kept it easy.

GoRun4 Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.291.000.000.000.000.000.004.29

4.29 mi, 35:25, 8:16 avg

Out and back run from my house, started at 8:30.  Last night was a bit of a late night due to minor emergency which fortunately turned out ok (painful but not as bad as it could have been!)

GoMeb Speed3 Miles: 4.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.050.000.000.000.000.000.007.05

7.05 mi

Ran with Joe and Jamie.  I was a few minutes late coming over from Jessica's house but they saw me driving in so knew I was coming.

Run felt good today, weather was decent and it was an all around good run.  Stopped for water a couple of times.  With just 0.7 miles to go, my garmin band finally fell apart with a break at a second spot.  Fortunately, I already have the spare band which I ended up putting on later with no problems.  There is also a broken seal some place and the display fogs up sometimes now so it won't be long before more things stop working.

GoRun4 Miles: 7.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.250.000.000.000.000.000.003.25

3.25 mi, 29:00, 8:55 avg

Short, evening run to make up for my missed run in the morning.  Out and back from my house to a little bit past the golf course water fountain.  Succesfully avoided getting 0.0 miles, run felt pretty good, a bit warm (82 degrees) and humid but not horrible.

GoRun4 Miles: 3.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.382.800.000.000.000.000.005.18

5.18 mi, 42:25, 8:11 avg

This was based on the run that I would have done yesterday morning if I had run with Jamie. It was based on doing 5 minute repeats at 10k pace which would have been her 10k pace, but I did these paces anyway, just fast enough to shake my legs awake.

I think the run worked and I felt a lot less sluggish in my legs after reminding myself I could run faster.  Pace range was 7:05 to 7:26.  I just did 4 repeats.  Made the workout go faster.

GoRun4 Miles: 5.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.002.620.000.000.000.000.005.62

5.62 mi , 43:55, 7:49 avg

I did not run until later in the afternoon.

I watched Thomas's first cross country meet of the year held at Lake Holloway in Lakeland (where they have a pretty cool permament cross country course with markings for 3k, 5k, 8k, and 10k.  Course winds back and forth so you get a chance to see the runners at several spots).

Weather was overcast and a little warm but not hot.  He's put in a ton of miles this past summer, although once school started the coach switched to all afternoon workouts which made for a lot of slower and difficult runs.  Andy came out to watch as well as another former cross country member from last year and of course Jenny was there (drove Tom, Andy, and Dan).

Saw Tom at first mile, looking strong and coming in at about 6:08.  He was running just behind Spencer.  Saw him again at about mile 2.3 with everyone still in about the same lineup.  I then ran to the finish area.  Jenny went over to the spot where they come out of the woods and at that point he was just ahead of Spencer, but Spencer made up the time on the small horseshoe after the woods.  

Tom finished in 19:42 - a new PR for his cross country times (as well as beating his road PR of 19:53) and put him 3rd place for Mitchell varsity team after Zeke and Spencer.  His time was 5:16 faster than season opener last year at this same course.

I hung around a bit then headed home with a stop at McDonald's and a stop at the car dealership which was supposed to be just 10 minutes but was over an hour.

I finally ran about 4:45 in the afternoon. The overcast skies had cleared up and was warmer but I actually felt pretty good.  Just wanted something quick and at least 5 miles.  Legs felt much better than they had in a while and I ended up doing the last 0.62 miles at a 6:40 pace.

GoMeb Speed3 Miles: 5.62
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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

8.63 mi, 1:13:57, 8:34 avg

I ran with Joe this morning, starting at 7:15, meeting in front of my house.  We ran to Robert Trent Jones and went to Heritage Springs, then to Trinity Blvd, and back to the club house to use the fountain, then headed back toward home.  Ran with Joe to near his street then I finished off the loop and back to my house.  Walked Stella, then ran her about 1.5 miles, last 1/4 mile at about 7:20 pace - she looks happy when we can pick up some speed and it no longer looks like she's just walking.

Weather was pretty good again.

GoRun4 Miles: 8.63
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.170.000.000.000.000.000.007.17

7.17, 1:04:42, 9:01 avg

Joe and Jamie met me in front of my house at 7:15 (they had started at 6:46).  We ran out to the golf clubhouse where Joe turned back because he had an early meeting.  Jamie and I continued on toward Heritage Springs and then the rain started and each time I thought it could not rain any harder it did!  We ran about 4 miles together, then I ran back to my house to get to 5 miles.

I took Stella out for her business walk, and then we ran another 1.7 miles by which time the rain finally stopped.  She had fun splashing in the puddles but would stop here and there to shake off the rain from her fur.

GoMeb Speed3 Miles: 7.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.830.000.000.500.000.000.007.33

7.33 mi, 1:02:29, 8:32 avg

Ran in my neighborhood, solo, started about 8:00am, went from my house and up and down sidewalk along Robert Trent Jones.  Very dead legs for first mile (how am I going to make it?), felt better as the run went along.  On the way back I saw and alligator next to the sidewalk less than two feet away, fortunately just a little one, maybe 2 to 2.5 feet long (saw a much larger one the night before that was about to cross the road, maybe 8 feet long and very fat).

Got home, walked Stella, then did a little stride work out 7x25 seconds with 50 second jogs, which added on another 1.33 miles and helped wake up my legs.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.190.000.000.000.000.000.0010.19

AM 6 mi, 56:06, 9:21 avg

Ran with Jamie in the neighborhood.  We did about 5.4 miles together (my garmin was being flaky for a while, going on and off but route was about 5.4 miles).

Ran with Stella for another 0.6 miles up and down the street after her walk.

PM 4.19 mi, 36:09, 8:38 avg

Wanted to get just a few more miles to finish off August. Ran up and down my street a little bit and then out to Robert Trent Jones, almost to the end and then turned around.  About 8:30 pm start time, so it had gotten dark.  Weather was pretty decent and it felt good to finish off the month with a double digit run.

GoRun4 Miles: 4.19GoMeb Speed3 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
166.3615.813.501.000.000.000.00186.67
GoMeb Speed3 Miles: 68.79Brooks Pure Flow Miles: 9.19GoRun4 Miles: 56.09
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