The Long Run

September 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 - 3:27:00, 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
214.0542.0016.500.000.000.000.00272.55
Glycerin 6 (yellow) Miles: 140.14Brooks Launch Miles: 74.04Asics Nimbus 10 Miles: 58.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Ran with Jenny this morning.  She has started her marathon training plan for the Dallas White Rock Lake Marathon.  Today was scheduled to be an easy run but instead she picked something that wasn't on her plan but was from an article in Running Times, 6 X 1Km repeats, with 200m recoveries.   After a warmup of about 1.5 miles we started with the repeats.  I thought the run went great, kept the pace just under or right at 8:00 for each one, then finished with a bit over a 1.5 mile cool down.  Made the run go by quicker.

Average pace: 8:31

Afterward, I did my Inflict workout, which felt good to finish that since I missed both of them last week.

Glycerin 6 (yellow) Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.101.500.000.000.000.000.008.60

Ran with Jenny again this morning.  Our schedules have lined up just right this week so we can do 3 runs together - we usually just manage one.  We both were up for taking it easy today.  I was a little bit sore from yesterday's Inflict which had me doing quite a bit of squats.  Weather was great.  Got caught in a very light rain towards the end, felt nice.  We ran together for 7 miles.  She headed home and I went out and back for another 1.6 miles.  Picked up the pace a bit for the last section to average 8:27 for the run.

Brooks Launch Miles: 8.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.181.000.000.000.000.000.008.18

Last run with Jenny for the week.  Today she had 6 miles with 2 1600's that I said I would do with her.  We warmed up for about a mile and a half then got started.  The first one went pretty smoothly.  We were at about 7:35 to 7:40 for most of it until near the end she sped up a little bit and finished the first one in 7:30.  The second one ran into a glitch.  The garmin read a much faster pace than we were going.  When this happens it usually levels back out to the real pace.  It didn't do that this time.  It eventually did get slower but at some points got faster again.  It ended up reading 6:46 for the second mile.  The distance seemed about right.  My guess was that it was maybe 7:00 to 7:15.  Jenny is calling it the mystery mile.

We finished up 6 miles together, then I went on by myself for a bit to put myself over 8.

Had to take the oldest dog to the vet (fortunately not a one way trip), so I did not have time for the Inflict workout. 

I said I would do it tonight, and unlike last week when I made that plan, tonight I actually did it.  I took the leg parts a little bit easier but it was still a pretty good workout.

Glycerin 6 (yellow) Miles: 8.18
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.681.000.000.000.000.000.007.68

Woke up at 5:10 this morning when Jenny was getting up.  I was a little tired and slightly sore from last night's Inflict workout along with a few remnants of Tues. Inflict workout. 

Jenny was heading to the hilly neighborhood to meet with her friends and I was sticking close to our neighborhood.  It was a little bit cooler this morning but with a mixture of high humidity and light fog.  Felt pretty good starting out but was a little bit slow the first mile.  Stopped for a gel and some water about 3.5 miles, then my pace picked up a bit.  I had another garmin glitch today with one of my miles reporting "6:06", but was really more like a 7:15.  The rest of the run was uneventful.  Finaly average came in at 7:44 (but this was probably closer to 8:00 due to the wacky mile split but I'll never know for certain).

Always feels great to get the Friday run finished, just one more run for the week which will be a not so long long run of 8-10 miles tomorrow.

Brooks Launch Miles: 7.68
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.304.000.000.000.000.000.0010.30

I had none of my usual Saturday long run stress that I often have.  I was only going to do 10 miles today - compared to the usual 14-16 that I have been doing for the past 8 weeks and what is coming up in the next 3 weeks.  So, I decided to enjoy it while I could.  I slept until 5:30 instead of the typical 5:00 for Saturday and last night we went out to dinner with Friends.

It was nice and cool at 73° with a little bit of fog.  As a bonus, Joe G. (my fellow Jacksonville and Boston runner) was there for the first time in a while.  When I got to Starkey, I saw some people starting out on their run and said hi to Alex, Andrea and Keisha (only later to find out that Keisha was not there this weekend but was secretly replaced by a new girl named Val who happened to look very similar to Keisha - someone else made that mistake, too).

I headed out with Joe and we took it nice and easy for the first 3 miles and built up to an 8:11 for the 4th mile.  Took a quick stop for water and a gel at the 4 mile stop then continued on picking up the pace.   Stopped briefly at 6 miles after turning around (just quick enough to grab one cup of water, drinking it at race pace).  Joe sent me ahead where I caught up with David and Bob.  Ran with David for 2 miles where he really challenged the pace and according to my Garmin we hit 6:31 and 6:43, although actual pace was a little slower but not terribly (more on that later).  Did the last two miles by myself with Garmin reporting even faster splits of 6:31 and 5:59, and then a brief cool down onto the trail.  The last "4 miles" turned out to be 3.8 miles.  So, with the adjusted pace that averages out to 6:46 for the last 3.8 miles, so I'll stick take that.

I felt pretty fresh maybe due to the consistent 8 milers during the week.

Spent some time at social hour where I introduced myself to Keisha's impostor Val and also said hi to a couple of my neighbors that I have seen around the neighborhood and at races.

Headed back home and later went to Thomas's belt test at Tae Kwon Do where he successfully passed it for his blue belt, a great accomplishment for him!

Glycerin 6 (yellow) Miles: 10.30
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.005.500.000.000.000.000.008.50

8.5 miles @ 7:29 pace, 6:30 with Striders at Longleaf

 Met up over by the Longleaf pool for the Strider's Labor Day run.  We had a good sized group and had cooperating weather.   Started out with Joe, Alex, Val, David and a new guy that joined us (can't quite remember his name).  Ran up Starkey Blvd. to the 2.75 mile mark and grabbed a water and a power bar gel.  Alex was heading out towards the 4 mile mark, so I got going and tried to catch up with him.  Finally caught up after about 2.5 miles where I had to run 7:17 and 6:50.  We ran together after that for the return trip back.  Alex kicked it in with about a half mile left, almost thought I was going to lose him but stuck with him and we finsished the last mile with a 6:50 average. 

Jenny had baked some muffins so I brought those to contribute to the snack table afterwards.  Hung out for a bit and talked to several people including Val who is training for the Disney marathon (she's very fast with an 18:40 5K PR).  I took a few pictures

Runners relaxing

 

 

Food table

 

 

Hosts - David and Karen

 

After doing some errands and going to a mall, Jenny and I did the Inflict workout together.  I usually do these on Tuesday but Jenny was doing hers and we had the time.  It was tough doing it in the mid-afternoon but it was good to get it finished.

Brooks Launch Miles: 8.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.201.000.000.000.000.000.009.20

9.2 miles @ 8:39 average. Ran with Jenny this morning around the neighborhood and over past the golf course and then back home. She said she was feeling a bit sore from yesterday's Inflict but I couldn't really tell by the pace, it was pretty much around where we usually run, so she did a pretty good job of hiding it. Weather continues to improve a little by little. After running 7 together (8:56 average pace), I picked it up a little bit so I could get at least 9 miles in (and a little bit more to help make up for yesterday's half mile shortage). The pick up at the end brought the overall average to 8:39. Good run to help me get ready for tomorrow's tempo run with warm up, then 6 @ 6:42, followed by cool down. 

Here is Jenny running away from me:

 

 


Glycerin 6 (yellow) Miles: 9.20
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.200.006.000.000.000.000.0010.20

10.2 miles @ 7:20 average with 6 @ tempo pace

Ran my scheduled tempo run this morning.  Wasn't feeling 100% up to the job but not anywhere near needing to call it off.  I started out with Jenny for almost a mile until I had to split off to head out towards 54 and Starkey Blvd.  Ran two miles at EZ pace for my warm up then started the tempo portion.

Actually felt pretty good starting out.  Focused on getting to the turn around point and then worry about hanging on.  Splits were pretty even with the 3rd mile the slowest and the last mile the fastest.  I saw Keisha out running at about the turnaround point and said hi but didn't have time to chat :)  Splits were:

6:35, 6:35, 6:37, 6:35, 6:30, 6:26

I felt like I was really pushing at the end and it was starting to feel more like 5K effort but I just wanted to finish.  It's been a while since I have done a tempo run this long so I was glad to have finished it.  I've got two longer tempo runs coming up as well as some shorter but faster ones before the marathon which still seems a long way off.

Took it pretty easy on the way back and was feeling better for the final mile and was able to pick it up to 7:13 without it feeling too hard (which is pretty rare in general but more common after I've recovered from the tempo portion).


Brooks Launch Miles: 10.20
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.001.000.000.000.000.000.009.00

9 miles @ 7:57 average plus Inflict workout.

Ran with the Striders this morning.  Met up at the Longleaf pool just before 5:30.  A little bit smaller group this morning.  Weather was nice and there was a good amount of moonlight to run by.  Ran mainly with Alex and Keisha and David for part of the time.  Alex, Keisha, and I did 6 miles together and we all kept the pace pretty easy.  Averaged 8:23 for the first 6 miles.  Alex ran with me for another 3/4 mile before he turned around.  I continued on so I could get in a total of 9 miles.  Picked up the pace, especially for the last mile and finished up with a 7:57 average for the run.

Just about everyone had left by the time I made it back.  David was the last one there, we chatted a few minutes then I helped carry some of the stuff back to his car.

Headed home and got on my bike to catch Jenny at the end of her run.  She was finishing up her tempo run.  I biked along side here and brought some fresh cold water.  She had water and power bar drink with her but that stuff tends to warm up by the end of a run.

After I got back home, I tried not to waste too much time before starting my Inflict training workout "The Ascent".  Finished it in just under 45 minutes.  When I woke up this morning I was slightly dreading doing the run and the Inflict workout but once I was finished it didn't seem so bad and I actually felt very good and ready to take on the day.

Glycerin 6 (yellow) Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.502.000.000.000.000.000.007.50

Mostly easy Friday morning run.  I slept in a little too late.  Alarm went off at 6:00, I closed my eyes briefly, then opened them and now the clock said 6:38.  Got moving quickly.  Felt pretty good starting out.  I stopped once for water but made it quick so I didn't stop my watch.  I had one mile in the middle where I picked it up to just under 7:00 pace.  Felt a little tired after that.  Slowed down until the final mile where I picked it up again.

average pace: 7:34

 

Big run tomorrow!

Brooks Launch Miles: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.104.000.000.000.000.000.0020.10

20.1 miles @ 7:49, 76° and steady drizzle

This morning's run was the longest run with non-stop rain that I have done so far.  Good mental toughness training!

I started at 5:30 near Longleaf and ran up Starkey Blvd.  There was a light rain at the start.  On 99% of runs where it is raining at first the rain ends at some point during the run.  In the spring I did a 20 mile run which included the first hour of pouring rain followed by some very nice running weather.  So, that's what I thought I might get today.  Instead it was a range between light drizzle and medium drizzle with varying degrees of wind.

Anyway, continued up Starkey Blvd. bike path in the dark.  I had a light clipped onto my hat.  Jenny picked up this great light for me at the store last night which I clipped onto a hat which she leant me since I don't own any tech  hats with visors.  Fortunately no one either noticed or just didn't say anything about me wearing a "girl hat".  I don't think I have ever run with a hat w/ visor.  Besides being good for clipping on a light, it did a great job of keeping the rain out of my eyes.

My first mile was at 9:42 pace, next one at 8:38 and then the rest ranged between that and 6:55.  Just over 5 miles, and I was inside Starkey park.  I went to the parking lot to see if anyone was heading out.  I ran into Eric, so we ran together for about 4.5 miles.   We did a loop inside the park before heading onto the trail in case the trail was flooded out (fortunately it was not).

Between the early morning, the higher miles this week and whatever else I felt a bit achey, especially in my right hip.  I stretched it out a few times and that seemed to prevent it from getting worse.

After splitting off from Eric the trail seemed deserted at first but eventually I started to run into other runners who I had just missed, heading back from their long runs.

At about 13.5 miles I was turning around and heading back to the parking lot.  I put on some music (had a ziploc baggy for my ipod so it wouldn't get ruined like last time I ran in the rain).  As I got closer I began feeling better about the run.  Finished up with an overall average of 7:49 which was great considering the slow start and conditions.

And, despite the rain, there were a good number of runners for social hour.  Someone brought Dunkin Donut holes and Jorge had his Columbian coffee in addition to several other great snacks.  The coffee really hit the spot after running for 2 1/2 hours in the rain.

Victoria gave me a ride back to my truck and I was home in time to have some delicious pancakes Jenny had made then head over to watch my youngest get his next belt at Tae Kwon Do.

Glycerin 6 (yellow) Miles: 20.10
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.205.000.000.000.000.000.0011.20

Monday morning runs always start out as a mystery.  After Saturday's long run and a day off on Sunday, with some unhealthy eating here and there over the weekend I'm not sure what I'll get.   This morning ended up being a good run overall.  Woke up before six and headed over to the Y.  Warmed up on the bike, did some ab crunches on the ball then got onto the treadmill for 4.27 miles at about an 8:00 pace.  I started out slowly, built up slowly to an 8:00 pace then settled in to a little faster pace so my average would end up around 8:00.

Headed outside where it was muggy.   After some nice weather last week, we have been back to muggy since Saturday.   But there was some cloud cover so at least the sun wasn't beating down.  First mile on the outside portion was a little slower than 8:00, then my pace picked up.  I felt in control and at ease and ended up with a faster pace.   Some of the miles were under 7:00 but those might have been wrong (hopefully new-refurbished garmin 205 will get here this week), or maybe they were right?  Ended up with 6.93 miles @ 7:09 average (decided not to run around extra in the parking lot to get to 7 miles).

Did a few sets of leg extensions and 3 minutes on the arc trainer to help loosen up my hips before heading home.

Brooks Launch Miles: 11.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.130.000.000.000.000.000.0010.13

Ran with Jenny for 7 miles.  We were both feeling a bit sluggish.  Also, it was one of those runs where you think you are going faster than you really are.  Could have been a combination of doing the Inflict workout last night and the extra soupy humidity.   Anyway, it wasn't too bad and as always it was great to have the company.  After the 7 miles together, I continued on around the neighborhood to finish off my 10 miles for the day.   Last 3 miles were about a 7:45 average I think.

Average pace: 8:39

1600's tomorrow!

Glycerin 6 (yellow) Miles: 10.13
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.330.003.000.000.000.000.009.33

9.33 miles @ 7:45 average w/ 3X1600

I had two things to worry about this morning when I woke up, 1600 repeats and finishing early enough to get to my dental appointment and the dental appointment itself.  I guess that is three things.

I went to the Y and got there just before 6:30 (probably should have gotten there a little earlier).  Warmed up with about 2.5 slower miles to get warmed up.  Then I put on my crocs and ran across the muddy field to get to the track.  Today it was even muddier than last time and ended up getting mud all up and down my leg.  Got to the track, toweled off my feet and put my running shoes back on.   The cross country kids were doing there practice in the field, must have been a great workout for them.

Did one slow lap around the track to survey it.  There was a bench partially sticking into one of the lanes and a couple sections of mostly dried mud but nothing too bad.

The repeats went well.  Had to play the usual mind games for each lap and each repeat, but nothing out of the ordinary.  3 was definitely harder than just doing 2, hopefully 4 won't be bad when that time comes.  Here are my splits:

6:04, 6:00, 5:58

I was really happy with these, especially the last one since that is the first time I have done one of these faster than 6:00.   The other nice thing is that I can trust these paces since I didn't have to depend on my garmin.

Back across the field in my crocs, then cooled down with a couple of slow miles to get over 9 for the day.   Made it back home to get ready and over to my dental appointment 5 minutes early!

Brooks Launch Miles: 9.33
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.311.000.000.000.000.000.0010.31

10.31 @ 7:52 pace, 5:30 run with the Striders

Met up over near the Longleaf pool at 5:30.  Good group this morning.  Jenny was able to make it due to how her schedule worked out this week so she got to meet some of the people I have talked about.

We all started off together, then I ended up running mostly with Keisha and Alex.  We did a little bit over 6 miles together at an 8:01 pace.  Chatted for a bit with the group before heading out again.  I wanted to split up the run a little bit today to make it easier on me.  Kind of like a two-a-day but with just a short break in between.  Ran from Longleaf back to my house taking a circuitous route so I could get my miles over 10.  Picked it up for the final mile to a 7:10 pace.

Quick cooling off in the pool then I did my Inflict workout.   It felt pretty hard but once again was glad to finish it.  Looking forward to tomorrow for just a plain old "easy" run.

Glycerin 6 (yellow) Miles: 10.31
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.251.000.000.000.000.000.009.25

Last weekday run!  I was glad that I had less than 10 to do today and there were no other workouts scheduled, so I went into this run feeling relaxed.   Also, I was the second one out of bed this morning, giving myself 15 more minutes after the alarm went off.  Another good thing about this morning was that the temps were more comfortable, probably the nicest morning so far.  Yesterday at lunch I picked up a pair of Asics Nimbus as an alternate shoe so I can use the Brooks Launch less frequently until I better adapt to them.   They are great for shorter distances and fine for longer distances once in a while.  Jenny had been raving about these since she bought a pair so I thought I would try them, too.

So, the Nimbus's worked out great.  Didn't have to start out too slow (began at 8:45 pace), and was able to fairly quickly get into the pace that I wanted.    Another good thing about today was I finally have a garmin 205 again.  The pace didn't jump around all over the place like the 201 does now and then.   Most of my miles were between 7:20 and 7:45, with the final mile a bit faster.

Average pace: 7:33

Asics Nimbus 10 Miles: 9.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.204.000.000.000.000.000.0016.20

16.2 miles @ 7:30 pace

I headed up to Brooksville this morning for a change of scenery.  This was actually my first time driving up there myself.  Joe drove twice and my neighbor Jenny drove last time.  I had been on the fence about going up there or just running in Starkey, but I decided I'll do my 20 next week in Starkey and go some place different for this week's long run.  Mike and Eric were going to be there, although they were both doing different distances, but at least we could all start out together. 

I arrived there at 5:55, and after some warming up got going a little bit after 6:00.  It was dark for the first few miles as there was no moon but there were plenty of stars out.  The trail was pretty much desserted except for the three of us.  Started out with an 8:30 mile, then 7:50, then I stopped looking at the pace for a while.   Mike had originally said "12 or 13 miles" but he didn't turn back until we went out to 7 miles.  I turned back at 8 miles and Eric was going out for another mile.  Two miles after turning back I stopped briefly to get my music set up and to quickly stretch.

Felt speedier after my brief stop, with the last 6 miles about a 7:20 average and final mile at 6:52.

Mike had already left when I got back.  Stretched and walked around a bit until Eric came back.  Then, Eric's parents treated us to breakfast.

Glycerin 6 (yellow) Miles: 16.20
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.282.000.000.000.000.000.0010.28

Monday morning run.  Felt a bit sluggish this morning at first until fully warmed up.  Went to the Y, 10 minutes on the bike and then 4.2 miles on the treadmill at about an 8:05 average pace.

Headed outside where it had warmed up a bit along with a dollup of humidity.  Went on my favorite out and back about 6 mile course.  Ended up with a 7:37 average due to the last two miles being faster.  Did a few sets of leg extensions and a few minutes on the arc trainer to stretch out my legs.

Always feels good to get Monday run finished because once you get started for the week you don't have to get started again, just keep going.

Asics Nimbus 10 Miles: 10.28
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.120.000.000.000.000.000.0010.12

Good run with Jenny this morning.  Pretty even splits throughout the run.  We ran together for 7.5 miles (Jenny had to do just 7 today but didn't mind a little bit farther).  Then I did the last 2.5 (ish) by myself with a loop around the neighborhood and a couple side roads.  Weather was pretty decent, not quite a cool, crisp, fall morning but a little bit better than it has been.

Average pace: 8:29

After the run I did my Inflict workout, which I was able to do in under 40 minutes which is pretty good for me.

7 miles at tempo pace tomorrow!

Glycerin 6 (yellow) Miles: 10.12
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.031.007.000.000.000.000.0011.03

Daunting tempo run this morning.  I woke up this morning feeling a little unprepared.  I hadn't mixed up my accelerade like I usually do the night before.  It worries me when I don't stick closely to a routine.  Outside was slightly warm but very humid and foggy.  I headed out to Starkey Blvd to run on the bike trail there, about two miles away.  First mile I felt ok but was surprised to see that it was 9:42, it felt more like 8:50 or so.  I was supposed to do 7 miles @ 6:46 pace and was worried about making such a big jump in pace.  So, in the next mile I tried to vary the speed to prepare myself for the faster speeds.

So, I started the tempo portion, got onto my pace but was having trouble hanging onto it.  I did ok the first mile, just missing the pace by 1 second too slow.  The next mile felt tougher and about half way through it I came so close to stopping and taking a short break.  My mind was compiling a list of reasons to stop and how it wasn't so bad to take a break.  I pictured myself stopping then feeling fresh and having a great run.   The fog reminded me of the day of that 5K in December where the guy with the 2:59 on the back of his shirt pulled away from me and disappeared in the fog.  Sometimes the conditions aren't great and you don't feel on top of your game, but don't give up too soon because things can change.  I decided I needed to at least finish the second mile on pace, and if I can get that one on pace then I can keep going.  If I can't hold onto the pace then maybe something is wrong and I should stop.  I made the time goal for the second mile with 2 seconds to spare (6:44).

At that point it became the usual mind games, get to the next mile, get to the turn around point, get to the next mile, get to the last mile, etc.  So, I made it, but it was way harder than the 6 mile tempo I did last time, fortunately the last two miles were good so a lot of these problems were mental and not physical.

Splits: 6:47, 6:44, 6:38, 6:42, 6:45, 6:36, 6:34

Recovered a bit and did a slower mile followed by the last mile at 7:06 which felt nice and flowing.

Average pace: 7:18

Felt good to get this run checked off.

Brooks Launch Miles: 11.03
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.610.000.000.000.000.000.009.61

Ran with Jenny this morning on her tempo run.  We warmed up with 1 mile at an easy pace then started the tempo portion.  I was going to be the pacer and the drink carrier.  Her goal was 6 miles at 8:18 pace.  First mile was good and the second mile seemed pretty good, too.  We were ahead of pace.  I started noticing some problems about 3 and a half miles into the tempo portion.  I turned off my music so I could tune in better to how she was doing.

We kept on going, I could tell she was struggling more on the second to last mile and at one point I thought we weren't going to make the goal pace but she dug deep and pulled it off.  Finally, the last mile.  She was working hard but was determined to make it on pace.  The last 0.25 mile of the last mile she surged ahead a bit and came in well below pace.

Ended up averaging just under 8:11 pace for the 6 miles which was great.  Ran with Jenny on the cool down then ran ahead a little more for an extra mile.

Weather was a bit nicer today, so that helped but we sure could use some of that nice fall weather a lot of people are getting now.  I'm sure we'll get ours soon.

After the run, did my Inflict workout that I had done on Tuesday, so that is done with for the week.  Just have an easy run tomorrow :)

Asics Nimbus 10 Miles: 9.61
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.083.000.000.000.000.000.009.08

Today was my mostly relaxed run for the week.  Ran by myself and did the usual route through the neighborhood and along the nearby golf course.  I was a little bit slowish at the start but got better once I warmed up.   I stopped once at a drinking fountain about 3.5 miles into the run.  It was after that point where the run became less of a struggle and more of the relaxed feeling I was hoping for.  Got moving again and by the time I had three miles left I was feeling better and picked up the pace progressively until the end.

Average pace: 7:44

Just to liven things up I took a picture of some assorted birds when I stopped at the water fountain.  They were hanging out in one of the many recently formed puddles around here that the birds love.


Glycerin 6 (yellow) Miles: 9.08
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.234.000.000.000.000.000.0020.23

Last night I was feeling a bit wiped out and had some worry about this mornings run.  I wanted to start it out early to beat the heat (although actually just beating the sunshine since the temp stays about the same for a while, about 77° from start to finish today).   I woke up about 4:50, got ready, then got onto my bike and rode it over to David's house (about 2.5 miles away).  He said I could leave my bike on his porch and would take a bag of stuff (dry shirt, towel, etc) up to Starkey for me (thanks David!).  I got there at 5:30 and got going pretty quickly.

I had the light on my hat (well, actually Jenny's hat, I had to promise I would buy my own hat today).  I had been hoping the easy bike ride would get me fully warmed up but I still had a fairly slow start.  I was moving better after about three miles (8:15ish pace).  I ran into the parking lot in Starkey where people meet, hoping to run into someone who was leaving to go out for a run at the same time but I either just missed them or some were not yet ready to go.

Stopped for a little bit at what is usually the 4 mile stop (almost 10 today).  I went out to the Suncoast trail and turned left, went north for about a mile then turned around.  At that point my right hip area was getting a little bit achey, nothing terrible but I decided I should stop briefly and stretch which helped out a lot.

Once I was back in the park I was feeling better and was finally feeling like this run would actually have an ending.  After going by the the stop which is 4 miles from the end, I began to feel better and was able to progressively pick up the pace with last two miles at 6:50 pace.  Even though I didn't really get to run with anyone I did see lots of familiar faces out on the trail and said hi to lots of friends, so that's the next best thing to actually doing the run with someone else.

Average pace: 7:47

Snacked and rehydrated at the social hour  - had watermelon, donut holes, chocolate milk, and delicious Brazilian coffee compliments of Regina.  Caught a ride with Bob back to David's house to get my bike then rode back home from there.

Another good 20 miler checked off!

Asics Nimbus 10 Miles: 20.23
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.570.000.000.000.000.000.009.57

Good Monday morning run.  Went to the Y, warmed up on the bike, then did 3.57 miles on the treadmill.  Also did some ab work between the bike and the treadmill.  Slow start on the treadmill with a gradual build up of speed.  Averaged about 8:10 pace.

Headed outside where it is still warm and humid (supposed to cool down quite a bit on Wednesday).  Pretty good run with nothing too exciting. 

6 miles at 7:36 average.

Glycerin 6 (yellow) Miles: 9.57
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Nice easy run this morning with Jenny.  There was a hint of fall this morning (only 71°) and there is supposed to be a cold front here by tonight (by cold front in Florida we mean lows in the 60's).  Jenny had 9 miles on her schedule which is exactly what I had so we ran the whole thing together.  I'm concentrating on trying to get some easy miles in this week since next week will be my highest miles ever so far.

Final average was 9:01 - although Jenny's garmin said 9:05 and we have the exact same model so it must be me doing more zig-zags or something.

With the nicer weather,  no long run this weekend, and there being a 10K to run, I have signed up for one.  It's a Susan G. Komen Race for the Cure 10K so it also happens to be a good cause.  I have come to the realization that I haven't raced for a while now.  I read an article in Running Times which listed racing frequently as one of the key ways to prevent one from losing speed due to aging.   Also, I'm going to see if I can get that under 40:00 10K goal crossed off of my list.  I'll have to see how I feel on race day, but I think I might be ready this time.

After the run, did the Inflict workout "Ice House" which took me about 45 minutes.


Asics Nimbus 10 Miles: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.450.000.500.000.000.000.009.95

Ran with Jenny this morning on a nice and cool morning.  Throughout the summer I did most of the runs through the neighborhood wearing no shirt and stopping at the drinking fountains to cool myself by splashing water on my neck and arms.  This morning was definitely shirt and no water splashing.  It was a nice change.  Jenny was feeling a little slow due to a pretty intense Tae Kwon Do class yesterday so we kept the pace pretty easy.

Did the usual route around the neighborhood and out and back by the golf course.  Had to run on the sidewalks in our neighborhood due to some resurfacing work.

We ran together about 9.2 miles and then I did a couple of fast quarters to get my body thinking about the 10K this weekend.  I'll try to do a few more tomorrow but this will pretty much be a come as you are race with not any real 10k-specific training.

Looks like that's it for September!

Glycerin 6 (yellow) Miles: 9.95
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
214.0542.0016.500.000.000.000.00272.55
Glycerin 6 (yellow) Miles: 140.14Brooks Launch Miles: 74.04Asics Nimbus 10 Miles: 58.37
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