The Long Run

Susan G Komen 10K St. Pete

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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: 0.00 Month: 107.62 Year: 694.70
Brooks T7 Lifetime Miles: 182.10
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 461.59
Brooks Pure Flow Lifetime Miles: 132.37
Brooks Launch(lobster) Lifetime Miles: 529.47
GoMeb Razor Lifetime Miles: 178.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
176.069.2116.5010.000.000.000.00211.77
Nimbus (green) Miles: 66.63Green Silence Miles: 63.51Ghost3 Miles: 3.00Launch (black) Miles: 69.45Brooks T7 Miles: 9.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.140.000.000.000.000.000.009.14

9.14 mi, 01:18, 08:33 pace

Ran around the loop, out to Heritage Springs, then to the end going the other way, a little bit of Trinity Blvd, then to most of the C shaped neighborhood, and back home. It felt warmer at the start but it must have been less humid.

I'll note this now and then hopefully forget about it - the bottom of my feet were hurting a bit when I woke up.  I haven't battled with PF for a long time, hoping to make it go away before it becomes an issue.

First day of the new work week, first day of the month.  Time to start again.  I hope everyone has a good week.

Nimbus (green) Miles: 9.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.070.000.002.500.000.000.007.57

Did my usual Tuesday run at the Y this morning with the running group.

7.57 mi, 00:58, 07:37 pace

Back to warm temps this morning. Warmed up with about 2 miles easy, then did

4x1K repeats with paces: 6:06, 6:03, 5:55, 6:05.

Then did a short cool down. Consistent splits but a little slower than last week. I felt pretty good on the inside.  There are those mornings when I don't feel as good and consider scrapping the speed workout but end up surprising myself.  In any event I have to remember that despite what the numbers say I did put in the effort which is the important part since the goal is to provide a stimulus to the body to improve.

Feet were a little bit better today.

 

Nice to see a lot of friendly faces this morning :)

Green Silence Miles: 7.57
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 mi, 00:25, 08:25 pace

One hour of Nancy's spin class - felt tough after missing last week. We alternated with sprints and hill climbs.  I think they have had some benefit to my running with faster turnover when I needed and some extra leg power.

Then, easy run out and back to the water fountain after I got home. Light rain was nice to run in this morning.

After I was done I felt extra wiped out, maybe not enough sleep.  I tried a 10 minute power nap which turned into 45 minutes but still felt tired.  By the evening though, I had shaken off whatever it was and felt back to normal.

Ghost3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.143.000.000.000.000.000.0010.14

10.14 mi, 01:16, 07:31 pace

Nothing structured today, just wanted to get in 10 miles. Ran at Longleaf with the group, although a lot of my regular running partners were not there, I did run bits and pieces with various people.  Sometimes it's just nice to know others there even if you don't run with them.

Felt pretty good at the start with an 8:50 mile, then each mile got a little faster, hardly looked at the watch while running, things seemed to just flow. My last full mile was 6:43.   Felt renewed at the end.

I brought some banana bread this morning that I made Tuesday night.  Several people raved about it which made me feel good as I've never felt like much of a baker.  The bananas were from the backyard - it was a big bunch, they all ripen at the same time so I'm in a mad dash of eating them, giving them away and making banana bread


I'm racing the Komen 10K on Saturday.  I ran that race last year and did better than I thought I could after having been injured for a few months.  I also did that race 2 years before that time and broke 40:00 for the first time.  I love the course there and hope to do well and enjoy the race.

Launch (black) Miles: 10.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.230.000.000.000.000.000.007.23

7.23 mi, 01:00 ,08:20 pace

A very nice run around the neighborhood this morning, cool out, felt good and glad to be running.

Nimbus (green) Miles: 7.23
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Race: Susan G Komen 10K St. Pete (6.21 Miles) 00:40:01, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.976.210.000.000.000.000.009.18

6.21 mi 00:40 06:26 pace

Great to see so many friends at the race today. Almost 2 minutes faster than last year. Felt good at the start with a moment of hesitation middle of the first mile - that moment was while running towards the end of the pier and not sure if I could run at the effort I was hoping for, maybe it was that I turned on the music at the right time or caught the spectacular view, but at that point I decided to go for the effort I was hoping for..

  After that I held it pretty steady, except for a little bit slower around miles 3 and 4 where there is a pretty long hill (not too steep though, just kind of long) - but then you get to turn around and come right back down it.

Splits - 6:21, 6:15, 6:29, 6:32,6:19,6:23, 0.29@5:57.

I caught up to everyone except for the 1st place guy who was almost 7 minutes faster than me. Neil C. and I ran together for some of the beginning, and finished just after me (helped motivate me for that last mile when I could feel myself starting to become a slacker). They had a police motorcycle just in front of me which felt pretty cool (they had one in front of the first place guy also but with such a huge gap I guess they wanted a second one out there).

 Kind of funny thing happened at the end.  When I first saw the clock it said something like 38:45, it looked like I might actually come in under 39:00 I thought!!  So, I gave it all that I had and the last that I saw on the clock said 38:58.   Went past the finish, stopped my watch and saw 40:02 ???  I guess the clock was wrong, they soon had it fixed to the right time, but just for that one instant I felt like I might have gotten a huge PR!.

I wore the Brooks T7 racers which may not have been the best choice with the warm up/cool down and the walk to and from the car - feet were a bit sore!

2.97 mi 00:27 08:57 pace

Did about 1.5 miles easy running, then 4 strides before the race. After the race I wasn't going to run but I had plenty of time to kill before awards so I ran on the grass along the waterfront which felt great.

 

Brooks T7 Miles: 9.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.080.000.000.000.000.000.008.08

8.08 mi, 01:10, 08:37 pace

Relaxed Sunday morning run with the group - Keith, Eudair, Jammie, Ed, Greg, Rene

I got there for the "late" start at 6:00 (a bunch of people started at 5:30). Legs were a little tired at first and feet sore, but felt better after the first mile.  Weather was pretty good, but the company was the best part.

Enjoyed some coffee at Havana Dreamers after the run along with some banana bread from the last of this year's backyard bananas.

Launch (black) Miles: 8.08
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.060.000.000.000.000.000.007.06

7.06 mi, 01:01, 08:35 pace

Quiet Monday morning run, felt good.

That is all.

Nimbus (green) Miles: 7.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.030.000.502.000.000.000.007.53

7.53 mi, 00:57, 07:34 pace

I wasn't going to do intervals today, but I ended up picking up the pace to almost interval pace (6:35) for a half mile, so changed my mind and did 3 more of approx 1K each at

paces - 5:54,5:47,5:58.

Did some cool down with the fast girls. Delicious frosted blondies brought by Charley after the run along with Clark's coffee for a few minutes before I had to go.  The group was a little smaller today, with a good number of people having just run Chicago on Sunday.

Green Silence Miles: 7.53
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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 today, just did the 1 hour spin class I do on most Wednesdays.

Today was my day off of running this week instead of taking off Sunday which I have done most weeks in the past.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.530.004.000.000.000.000.009.53

9.53 mi, 01:12, 07:34 pace

Ran at Longleaf, meeting up with the group at 5:30.

This morning was the cool weather I've been waiting for, but I was feeling slightly off at first, so took it easy for two and a half miles.

Shortly after I started 2 x 3mile repeats that I had planned to do,  I slowed back down and took it easy for another 2 miles. I then did 1 faster mile (6:24) where a good part of the speed came at the end as I thought to myself - it's just making your legs turn over faster, why is that so hard? which did make me go faster.

Rested about a half mile easy then did 3 fast miles (6:37,6:29, 6:12), followed by a short cool down at the end.

I'm glad I didn't stick to my original plan but did what I could do instead. At the end of the run I had missed just about everyone except for Clark and Cindy who still had some coffee out.

Green Silence Miles: 9.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.060.000.000.000.000.000.007.06

7.06 mi, 00:59, 08:22 pace

Another nice fall Florida morning, dark the whole run but a very bright crescent moon with Venus right next to it. Saw several running friends out this morning.

Nimbus (green) Miles: 7.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.070.000.000.000.000.000.0016.07

16.07 mi, 02:17, 08:31 pace

Cool weather and cool people to run with. 5:30 am start.  I brought my headlamp but the batteries ran low.

From Longleaf and into Starkey Park and back. Running with Cynthia, Jammie, Victoria and a few others on the way up and return trip with Cynthia. Missed the turn around point by a little bit so accidentally added on and extra mile for 16 instead of 15. As usual, appreciative of Diane's hospitality for her "lemonade stand".

Launch (black) Miles: 16.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.330.000.000.000.000.000.007.33

7.33 mi, 01:03 08:37 pace

I felt tired and creaky for the first couple of miles and then better after that. Time to get the week started!

And now, considering that it is now Friday, it is time to catch up on the blog.

Nimbus (green) Miles: 7.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.240.000.002.500.000.000.007.74

7.74 mi, 01:00, 07:47 pace

It was nice to run with Eudair for a little bit this morning - about the first mile and a half.

Did 4 x 1km repeats at paces of - 5:55, 5:52, 5:53, 5:58.

I always have some sort of issue on the last one like traffic (there is a bus that comes through right on schedule as I'm finishing the last one every time), but this morning I was able to work around them and squeak by under 6:00.

Thinking about adding an interval or going to one mile repeats.  Actually, I was thinking that if I had a really fast 1km (under 5:40 pace) going I would try and hold onto the pace, but I didn't quite have one like that.

However, today was definitely a better run than Monday's run

Green Silence Miles: 7.74
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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

I went to Nancy's one hour spin class.

Then I came home, felt tired and laid down for a few minutes which turned into a few more minutes, then I felt like I was having a lot of trouble getting up.

So, this week's Wednesday morning short run did not take place, it has been postponed to a later date.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.060.006.000.000.000.000.0010.06

Tempo run at Longleaf this morning.

10.06 mi, 01:13, 07:16 pace

Met my goals to put in a tempo effort for six miles, warmed up with easy 2.7 miles (including a much slower first mile), then ran 6 at tempo effort - 6:32, 6:29, 6:37, 6:38, 6:37, 6:34. I had new batteries in my light but still had some trouble seeing (I might have put one of the old ones back in by mistake). Ankles were a little bit tight.

Part of me was very satisfied with this run, although a small part of me was wishing I could at least run this at half marathon goal pace.  But, there's still time to get there.

 

After the run had a little bit of time for coffee and some pumpkin spice cake that Meribel brought.

Green Silence Miles: 10.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

7 mi, 01:01, 08:42 pace

Not the best feeling run at the start, but it slowly got better. Good day to take it easy after yesterday's faster run.

Also, I'm pretty sure that part of the problem was those two glasses of wine and then just a small taste of limoncello while over at my parent's house for dinner last night.

Nimbus (green) Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.510.000.000.000.000.000.0010.51

10.51 mi, 01:31, 08:37 pace

Started with Cynthia and Eudair from Longleaf, quick stop at Diane's house then into the park.

I was just doing 10 this morning so stopped in the park although it was so nice out I wanted to keep going.

Saw Jamie and chatted with her for a minute as she was heading back home. Got back to the shelter and realized how early it still was, hung out for a bit then got a ride back with Stan. Going to try the PHCC 5K tomorrow.

Launch (black) Miles: 10.51
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.890.000.000.000.000.000.003.89

3.89 mi, 00:39, 10:03 pace

Great morning to run a 5K with Andy and Thomas, we warmed up with a little over half mile easy running and some pickups.

Started out together and let Andy go about halfway.

I had to really keep on encouraging Thomas to keep on going.  We would stop and walk here and there.  He is capable of going faster, but without racing practice it's hard to know how to listen to your body and know what it means.  When we did this race two years ago, he had agreed to run it by himself, and it seems like with no one to complain to he just kept on running without stopping. 

However, for winging it, he did really great.   And unlike some 5K's in the past, there was no screaming.

I stayed with Thomas to finish about 31 minutes, Andy was waiting for us at the finish line having come in about 27 minutes. Perfect morning for this.

Green Silence Miles: 3.89
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.140.000.000.000.000.000.008.14

8.14 mi, 01:08, 08:20 pace

Easy Monday morning run with nice weather, enjoyed running close to home and seeing familiar faces out doing the same.

I was also able to sleep in a little bit - until 6:00.  I probably could have slept in a little longer since I was taking the day off of work but wanted to get my run finished pretty early.

And it was fortunate that I did since the Orthodontist called and had an early morning opening for my soon who had gotten some loose brackets over the weekend.

Nimbus (green) Miles: 8.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.180.000.003.000.000.000.007.18

7.18 mi, 00:54, 07:32 pace

Easy pace warm up and then onto intervals.

Decided to move to 1 mile repeats - 6:02, 5:54, 5:56.

First one felt good for still warming up, second one felt great, third one I had to really push to hang on. I might have been able to do a fourth one but I'll try that next week. Some great company during the run and a nice (quick) cup of coffee afterward before heading back home.

Green Silence Miles: 7.18
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Another goose egg for running, however I did do my usual one hour Wednesday spin class which I'm sure is doing some good things for my running.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.010.006.000.000.000.000.0010.01

10.01 mi, 01:12, 07:11 pace

Ran at Longleaf this morning,

2.5 mile easy paced warm up,

then did 3x2mi repeats -

  • 1. 6:33, 6:25
  • 2. 6:15, 6:18
  • 3. 6:19,6:15

A slight breeze and almost warm, but still cool out, struggled a little to get into a groove on the first set, then did better on the next two. I was pretty happy with this workout

Nice to see Rachel G. back after not seeing her for a while. Good luck to Mike S. , Beka, Melanie and Andrea off to MCM this weekend, hopefully they'll get a break in the weather.

Green Silence Miles: 10.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.110.000.000.000.000.000.006.11

6.11 mi, 00:55, 08:58 pace

Feeling a bit worn this morning. Started slow and didn't get too much faster but I did feel better at the end than at the beginning and made my goal of getting at least 6 miles in this morning.

The week has flown by.

Nimbus (green) Miles: 6.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.120.000.000.000.000.000.0015.12

15.12 mi, 02:08, 08:27 pace

5:30 start time, ran from Longleaf to Starkey, and then back.

Windy morning, nice group of people, surprise appearance from Dixie (he had an interesting bee story which I didn't get to hear all of, something about removing a hive from a church then not being able to get the bees to stay away from his truck, fortunately I didn't see any show up for the run).

Ran from Longleaf to Diane's house then into Starkey Park. I ran one mile with Marcia (pretty rare since our training hardly ever lines up), then turned back and made the return trip by myself.

Last 4 miles in the 7:30's. Big group of people at Havana Dreamer's for coffee, I sat for 5 minutes then took a cup to go with me (along with half a bfast sandwich Keith gave me) Great to see everyone out this morning.

Launch (black) Miles: 15.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.560.000.000.000.000.000.007.56

7.56 mi 01:06 08:47 pace

Felt so chilly when I started, breezy too. Turned into a good run and some good thinking time. I ran out to Arlinbrook until getting to Kinsmere, then turned back.

Did a very abbreviated upper body workout after the run since "better than nothing" was more often slipping to nothing.

Nimbus (green) Miles: 7.56
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.530.000.000.000.000.000.009.53

9.53 mi, 01:21, 08:32 pace

Alarm was set for 4:53, woke up at 5:46 and realized I set it for PM instead of AM. Headed out the door, cool 50's and breezy, wore short sleeves. Caught up to Tori and Lisa at the traffic light and ran with them to near the water stop, then I continued to the Y where I found Clark and Cindy just about to pack up their coffee.

Had water, gel, and a quick cup of coffee before running back. Feet are ok but a little bit PF-y (early signs of plantar fasciitis), trying to beat that back. Sleeping in a little bit later turned into a nice change.  Maybe my carelessness with the alarm setting was my bodies way of making me sleep in a little bit more.

Launch (black) Miles: 9.53
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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

 1 hour spin class

Woke up on time this morning and made it to spin. Nancy brought a big halloween decorated chocolate chip cookie to cut up and share, it really hit the spot.

When I got home I decided to skip the run, partially to get my feet feeling better and partially because I felt cold.  Mainly a severe lack of motivation, ok as long as it doesn't become a habit.

Dentist appointment was looming over my head - turned out I have a cavity in the tooth that I was warned about the last time I had it filled, that it was the last time a filling would work - next step is crown.  Other than that it was a good appointment.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
176.069.2116.5010.000.000.000.00211.77
Nimbus (green) Miles: 66.63Green Silence Miles: 63.51Ghost3 Miles: 3.00Launch (black) Miles: 69.45Brooks T7 Miles: 9.18
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