The Long Run

St. Pete TImes Turkey Trot

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMark's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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: 19.48 Month: 127.95 Year: 258.19
Brooks T7 Lifetime Miles: 182.10
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 699.56
GoMeb Speed3 Lifetime Miles: 423.66
Brooks Pure Flow Lifetime Miles: 109.57
Brooks Launch(lobster) Lifetime Miles: 390.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
201.623.0018.343.250.000.000.00226.21
Ghost3 Miles: 54.40Brooks Launch (black) Miles: 56.80Green Silence Miles: 25.48Nimbus 12 (new) Miles: 85.78
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.560.000.000.000.000.000.0010.56

10.56 mi 01:28:21,  08:21 pace

Ran by myself this morning.  There was a 10% chance of rain and a 30% chance or Jamie (one of Jenny's friends about to do NYC marathon this weekend), so I headed towards her house until I could see it was dark, then continued on.  High 50's , great weather for running.  Kept my eye off the pace and just let the run clear out my head.  Headed down Trinity Blvd for a loop through the Thousand Oaks nbhd before heading back. One stop for water/gel on the way out and a quick stop for water on the way back.

Jenny is tapering this week, and due to a not so good run on Sunday, decided to take off the rest of the week until Saturday when she does the Savannah Marathon.

I got home at 7:30, and it turns out Jenny's first client canceled so I was able to get into work early.  Got myself ready and out the door by 8:00 (including some quick stretching), dropped off older son at the bus stop and headed to work.

 

Ghost3 Miles: 10.56
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Goose Egg for today.

Had a 7:00 am flight to catch, so I thought about getting up at 4:30 instead of 5:00 and getting at least a few quick miles in, but decided to not push it yet - I'm still building.

Up and back to Atlanta for the day and was at the place where I worked before my current job, now 11 years.  Nice seeing some old friends and working with some new people.  When I started that job, the guy hiring me said I could retire on the C-130.  Even though I don't work there now I'm still involved and I see what he means.

Back home at about 9:00 pm, so still early enough for a little bit of family time.  The return trip was uneventful and as a special treat, the plane had those individual screens at each seat.  I also almost finished the crossword puzzle in the magazine.  I forgot about how much I like doing crosswords.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.230.000.000.000.000.000.009.23

9.23 mi 01:21:00,  08:46 pace

Felt good to get back out there and another run after missing a day.  It was a good exercise in missing a day and not worrying about it.

You have to run because you want to run and not out of fear of what happens if you miss the run.

Ran with Lisa and Jamie this morning, nice, pleasant, and relaxed. We stuck together until the water stop, then I ventured out for gate game, c-shape from end to end, then home. Longer than planned but wanted to take advantage of the opportunity.

Got home and was able to pretty quickly get ready and out the door to leave by 8:00 and drop off oldest son at the bus stop on the way to work.  It is his birthday today, 13 years old.  Almost hard to believe, so a good time to try and reflect on it for a bit.  We'll all meet up at one of his favorite restaurants - Sweet Tomatoes, my parents will meet us there also.

Staying true to her word, Jenny did not run this morning.  She'll be leaving tomorrow with her two friends for the Savannah RnR Marathon.  Good luck Jenny.  No time goals and low pressure, just hoping she has a nice smooth enjoyable marathon.

Brooks Launch (black) Miles: 9.23
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.180.003.110.000.000.000.003.29

3.29 mi, 00:22 06:32 pace

It was raining at first when I was going to run and thought about scratching it, but then it stopped. I didn't have much time so did two quick loops around the neighborhood.
Got a little carried away and went faster, then decided to see what I could do for a 5K - 19:59, then a little cool down afterward. Thinking about all the racers I know this weekend racing in Savannah, NYC, and right here at home.

It was nice to go faster, although I originally meant to do more like a 7:00 pace, but once I got going kept with it.  At least all my runs won't be the same this week.

Green Silence Miles: 3.29
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.550.000.000.000.000.000.0019.55

19.55 mi 02:49:47,  08:41 pace

Left the house early and ran up Starkey Blvd. Stopped at Diane's lemonade stand for first time ever, then continued into the park. Found and successfully navigated the 3 mile off road loop then headed back just as it was getting light. Went a little faster the last few miles. Started receiving alerts on my phone from Jenny's marathon which was exciting!

Overall it was a good run and I was glad to be able to include some trail miles.  Would have liked to have done more but wanted to begin and end at the house.  I felt more comfortable navigating the off road portions, things are looking more and more familiar to me.

Home with just the boys today and tomorrow until when Jenny gets back.  She did really well with a 3:48 time.  Stuck with the 3:40 pace group until about mile 22 when cramps started to hit her legs and slow her down.  Could have been a lot worse since those can really shut you down when they hit.  Very frustrating to get hit with those.  It has only been one month since completing her first 50K race.  She actually felt much less beat up on that race than today, but road marathons and off road are such different things.  Or at least, so I've been told since I won't find out until January when I get to try out my first longer off road race (I guess I shouldn't count the 5K I did in 2002!!).


Nimbus 12 (new) Miles: 19.55
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.390.000.000.000.000.000.007.39

7.39 mi, 01:07:49,  09:01 pace

Met Sean K. in Starkey park when it opened. We got going about 6:40 and ran together for 4.5 miles then he pointed me on a trail that would get me back to the parking lot. I technically did not get lost but ended up about a half mile from the parking lot and had to run the last part on the road. Had "fun" going through the freshly tilled sections of trail (good strength training though).

I was originally going to run from home but wanted to get some trail miles in and realized I could still fit in the rest of the days activities (Universal with the kids). Thanks for running a few with me Sean.  So, this was actually my second longest trail run ever.  Definitely need to log more miles out there and with the time change and more light it will be a little bit easier.

Last week I bought a stronger light to clip onto my hat but it was also blinding me.  Last night I decided I'd put some electrical tape on the bottom of the light to get rid of the glare.  It seemed to work great but then I realized I would not be needing it today.  Oh, well it will come in handy later.

After going to Universal, I got home just in enough time to get food to cook dinner with - steak, some kind of fancy looking potatoes, asparagus and portabello mushrooms.  Dinner went pretty well, I was able to get everything prepared at about the same time.  That's usually the point where I fall apart.

 Chatted with Jenny about her marathon.  Pretty amazing time after just having done a 50K just 4 weeks ago.  While tracking her I saw her keeping with the 3:40 pace group through the 20 mile point.  I knew a lot could happen in the last 6 miles but it was great to see her running so strong.  Jenny, you are amazing!!

Nimbus 12 (new) Miles: 7.39
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.000.000.000.000.000.000.001.00

In the morning I went to the Y but was not able to do very much.  Sometime on Sunday I did something to my back.  There is a spot on my right kind of in the middle that sometimes starts to hurt for almost no reason, feels muscular and goes away with alleve or something like that.

So, I warmed up on the bike and went to see if there were any weights I could do without aggravating it.  I couldn't seem to find any, so I decided to bag it and go home.

Took some naproxen which helped a lot and by the evening I was able to go to Jenny's boot camp.  Pretty small class but good since the most dedicated ones.  I was a little worried about my back since it wasn't completely better, but as the class went on it seemed to loosen up.

Did about a mile of running during class which was just under an hour.

This was the first class where it was dark at the start.   Glad I was able to make it since I missed last week - Mon. for halloween and Wed. for a business trip.


Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.600.000.000.000.000.000.009.60

9.6 mi, 01:22 08:29 pace

Ran by myself to the Y and back.  When I started out my legs felt a little bit flat and saw I was running about a 10:30 pace.  Picked it up a little bit to shake off the feeling and was soon feeling comfortable just under a 9:00 pace.

Hit the golf course water fountain twice as well as taking a gel at the Y. I saw a couple people at the Y that I know.  I like the lighter morning.

My back was pretty much back to normal.  I'm ok with injuries that I have had before and I know what it takes to get rid of them and how long they last.  The new ones that don't go away are the scary ones!

Happy to be alive.

Ghost3 Miles: 9.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.480.000.000.000.000.000.006.48

6.48 mi00:55 08:26 pace

Mostly ran by myself. Ran towards Kathryn's house and saw her and ran with her a short bit until we ran into Jenny then I went on ahead.   Jenny was going to run 3-4 miles with Kathryn at a slow pace.  But even last night Jenny was still kind of limping a bit from the marathon and I was wondering how she'd be able to run today.  She started to run this morning but then stopped and didn't think it was going to work.  That's when I ran ahead to meet up with Kathryn.  We then turned around until we got to Jenny and I figured they would do their slow run together, but she was not quite yet ready to run I later found out.

 Nothing too exciting happened on the rest of the run.  Enjoyed the nice weather and being able to run in the light.  I did notice that for the first time in many months, the bathroom was unlocked.  I did a few quick pick ups here and there and was soon back home.

After the run, did some stretching type exercises and then a few things with weights and my favorite "perfect push-up" things.  Did a few sets of weighted pull-ups with 25lb weights and then tried on rep with Thomas on my back.  I almost made it up but not quite!

Brooks Launch (black) Miles: 6.48
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.200.004.000.000.000.000.007.20

7.2 mi,  00:53 07:21 pace

My first planned tempo run in a while, well sort of, planned it last night right before I went to bed.

Met up with Striders at Longleaf. Warmed up with 2.5 easy, then did 4 mile tempo run keeping each mile under 7:00. Splits were: 6:48, 6:52, 6:45, 6:36

I sometimes have a hard time doing tempo runs in the dark, but today I had my light clipped on my hat and have fixed the glare problem by putting electrical tape toward the bottom.  I was going to test it out on Sunday morning's run but I ended up running when it was light out.  Glad it came in handy.

Short cool down after that to put the total at just over 7 miles.

It was nice to see a few friends after - Mike, Raj, Diane, Barb, Melanie, Rudy and Randy (the PTs) and many more.

Got home fairly early and saw Dave out front - he was putting in a tree in our front yard to replace a bush I planted a while ago.  Went over where it was going to go.  I went back inside and then Andy asked from the bathroom "Hey Dad, why is the water off?"

I went outside and saw water bubbling up from the ground.  Dave shut off the water, finished extricating the bush and said he'd be able to fix it all.  Someone (me) had planted that bush too close to the water main, d'oh.

Andy finished his shower by rinsing off in the pool.  Fortunately, Jenny did not have any morning clients.  Thomas and I took a dip in the chilly pool to wash up.

 Later in the morning, Dave had finished putting in the tree, hauled off the old bush, and had the water fixed, yay!

 It's life.

Ghost3 Miles: 7.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.420.000.000.000.000.000.005.42

5.42 mi, 00:44,  08:08 pace

Ran alone in the neighborhood. I went outside this morning, then right back inside to get some gloves because I didn't want to change into long sleeves. Very nice once warmed up. Enjoyed seeing the sky lighten as the sun came up. Savor these moments.

Brooks Launch (black) Miles: 5.42
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.582.000.000.000.000.000.0017.58

17.58 mi 02:25 08:14 pace

Started out at Longleaf. It was in the mid 40's.

Very small crowd this morning. Ran with Mike and Renee for a bit until we got to Diane's house. Ran into the park and did an out and back on the off road trails, maybe just over 5 miles. I saw quite a few deer, heard the birds chirping and reached down to verify that it really was frost on the ground.  My pace was a little bit faster going into the park, about 8:30~8:45.  I had some slower miles on the trails on the way out, but once I turned around I picked it up a little bit except on the portions where the sand was very dry (looked like piles of sugar which kept my mind off of it being harder). 

I did a slightly different route than I had done in the past so little by little I'm learning my way around and the landmarks that all used to look the same are becoming more meaningful.  It's quite a change of pace running off the paved trails.  I saw no people today, just dear, so I felt more like I was running through their territory. 

Once I left the park and was back on the pavement I realized that I was a little pressed for time so I picked up the pace a bit for the last 4.5 miles to get back in time (7:41, 7:30, 7:16, 6:58, 7:43).

Just enough time to get back home and take Thomas to bowling then had a pretty full day ahead helping on science fair project (making a cloud in a bottle), and then I took my first bass guitar lesson. 

Jenny had bought the bass for me a number of years ago for Christmas.  I was so excited to get it and tried to learn it on my own but eventually gave up on it.  So, I figured that it's never too late to try something again.  Lesson went pretty well, started learning the bass line from Black Magic Woman as well as the basics.

 

Nimbus 12 (new) Miles: 17.58
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.650.000.000.000.000.000.006.65

6.65 miles, 55:04, 8:16 pace

Ran by myself this morning.  I made two attempts to get people to run with me.  Jenny says I should do a better job about getting people to run with.  It is sometimes nice to run by yourself to enjoy the solitude.  I wasn't entirely motivated to run this morning but was glad once I was outside with the almost full moon and stars which would soon fade and be replaced with a clear morning sky.

I ran out and back to Trinity Blvd and then continued on the grass next to the shoulder.  I realized on Friday that this was actually a great place to run because it is kind of like running on a trail.  It varies between flat and grassy, to gravelly, sometimes very flat and sometimes uneven.  The trails in Starkey Park are very nice but it doesn't open til 6:30 so I can't always get there, just on the weekends if scheduling permits.

After my run I did some of the usual post run stretching/mobility exercises along with some push-ups, weighted pull-ups, presses, curls, and walking up and down the stairs 5 times carrying the 25 lb dumbbells.  Oh, and then some step ups on and off the bed.  That is all.


Brooks Launch (black) Miles: 6.65
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.020.000.000.000.000.000.006.02

6.02 mi 00:58 09:40 pace

Nice relaxed run with Chris H. in the neighborhood using the classic t-route. Humid out but it actually felt kind of nice. Made the morning extra dewy, kind of misty out.

We had a slight chance of Lisa joining us.  Jenny is thinking of running tomorrow and Friday since she'll be up early anyway.  Hope she has some good runs this week.  We haven't had very many for a while although her Sunday runs usually turn out well - except for the one a week before her marathon.

It was a good opportunity to slow things down today.  My easy run paces have been getting faster but that can be kind of dangerous and sometimes meaningless.  I'm happy that my runs have been feeling good.  I've been keeping the pressure off of myself.  But eventually I need to do some races to see where I'm at.

Going to go a bit longer tomorrow and try to get in some good miles for the  week.


Ghost3 Miles: 6.02
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.070.000.000.000.000.000.0011.07

10.07 mi01:25:14,  08:27 pace

Started with Jenny and Lisa R. out to the water stop, then said bye and headed out for some more miles.

This was a much better run for Jenny than the last time we ran together.  Lisa's knee has been a bit bothersome also so she kept it short also.  But it felt like summer when it seemed like we all ran together every day.

I did some of the run along the grassy part along Trinity Blvd again.  I'm starting to really appreciate it. 

I only had time for some really quick stretching and mobility exercises, no weights or pull-ups or stuff like that.  Was ready and out the door in less than half an hour to drop Andy off at his bus stop.  I did forget my workout clothes for boot camp tonight but Jenny is good about bringing them if I've forgotten.

Received the extension bar I ordered for the pull-up bar I got for my office.  I had bought it because it was half off and it does not need to screw in to the frame.  Still came out ahead even with the extra cost of ordering the bar (Iron Gym).

PM - went to boot camp which was about 1 hour and included about 1 mile of running.

 



Brooks Launch (black) Miles: 10.07
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.230.005.000.000.000.000.007.23

7.23 mi 00:53:00,  07:19 pace

Tempo Run this morning.

Originally I was planning on just doing an easy 6 mile run from home, but one the people I was going to run with had to cancel and I knew the other person was probably iffy so I cancelled on her and took up Raj on a late invite  for tempo run starting out at Longleaf.

1.5 mile warm up then 5 miles between 6:38 and 6:51.

6:48, 6:50, 6:51, 6:39, 6:38

Also ran with Viviano from Puerto Rico. He had no problem keeping up - it was a medium pace run for him. On the fourth mile I felt really strong, but felt a little bit lagging on the last mile and the other two guys were picking it up.  I didn't want to make it a race so I dropped back just slightly but not far at all.

Cool down about .7 miles. A bit warm for a tempo run, but you get what you get.

Once I got home, as I got out of the car, the sky was a very brilliant pink.  In fact, it wasn't just the sky, it seemed to be the air itself, but it must have really just been the sky.

See here for more and sky pics

A little bit after that a heavy rain came rolling in.

 


Green Silence Miles: 7.23
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.160.000.000.000.000.000.007.16

Happy Friday everyone!

7.16 mi, 01:05, 09:06 pace

Ran with Jenny, Lisa and Kathryn out to the water stop.   I ran back with them a bit until they turned to head home, then I went to Heritage springs gate and then back to water stop.

Stayed relaxed and comfortable.  The weather was surprisingly cooler this morning.  Yesterday after the rain came through the temperature steadily dropped until the afternoon when it started to feel like fall again.

I hope the weather stays like this for a bit, at least through Sunday when Jenny and her mom run the St. Pete Women's half marathon.

After the run, did some mobility exercises, had breakfast, and then had time for some weights and pull-ups as well as a little jump rope practice.   Had plenty of time since Jenny had to get into work and I was taking Thomas to school.

Going to go long tomorrow with a mix of road and trails.  Will start off with a running friend I haven't run with for a while until we get into the park.

Ghost3 Miles: 7.16
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
24.640.000.000.000.000.000.0024.64

24.64 mi, 03:30, 08:31 pace

Met Keith and Greg at Longleaf and we headed up Starkey Blvd, then we ran to Diane's house for a quick stop before continuing into Starkey Park.

Just before the power lines I stopped to top off my water, then was on my own. Turned left at the power lines and headed north.

It was a beautiful run, nice weather, peaceful, new scenery and lots of wildlife (but nothing dangerous). At 9 miles I was at about a 9:10 average, but my pace picked up especially on the return trip although it felt comfortable and easy. Got to the SR 52 and ran through the park up there before heading back. Ended up with a little extra.

What I didn't realize before is that there is an entirely separate and large park to the north of Starkey Wilderness Park called the Serenova Tract with 18 miles of well marked trails and a campground up at the north end.


After the run, stopped by the Striders area where Karen and David offered me a muscle milk (thanks!) and was able to get a ride back to Longleaf (thanks Denise!). Also, thanks go to Jenny's parents for taking Thomas to bowling so I could go a little extra this morning. I'll find out tomorrow if I ran this too fast or too far, hopefully not!
(I'm going to cut back a bit on miles next week)

I Put up some pics of the trails here.

Nimbus 12 (new) Miles: 24.64
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.190.000.000.000.000.000.005.19

5.19 mi 00:47, 09:06 pace

Ez paced run, temps about 66 degrees.. Beautiful morning sky. Enjoyed.

Yesterday, was a good day of walking around St. Pete cheering on Jenny and her Mom as they ran the Women's Half marathon.  Neither one of them wore a garmin, they just enjoyed their time together on the course and the wonderful day.  Part of the course winds through Tropicana Field (the Tampa Bay Ray's baseball stadium).  Jenny says that when she was going through there that she may or may not have done a cartwheel.  I hope a picture turns up, it would be priceless.

 

Yesterday's walking was also a good recovery day for me after doing a run that might have been a little bit too long on Saturday.  Heels were a little bit tight when I woke up on Sunday, but by the end of the day and especially by this morning I felt pretty much back to normal.

Brooks Launch (black) Miles: 5.19
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.290.000.000.000.000.000.006.29

6.29 mi00:57,  09:08 pace

Nice and easy run which went by quickly due to the nice company of Chris H. and Lisa R.  It was back to being warm again this morning, warm and humid - but I kind of enjoyed it.

Ghost3 Miles: 6.29
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.300.000.000.000.000.000.007.30

6.3 mi00:5709:03 pace

Started out with Jenny, Lisa, and Kathryn, we ran together for a bit then I did a few more miles alone. Jenny's knee was kind of off and on, a little more off than on.  Hopefully nothing serious, leftover aches from Savannah marathon which had some sections of banked roads which might have contributed.

It was nice starting out with the group to share some running. The rest of the run was pretty good, too. Even if you can just part of the run with others it makes it worth it. Kept the pace easy.

I'll try for fast tomorrow at the 10K - going to do the Turkey Trot 10K in Clearwater.

I've been going there for most years since (I think 2003).  But, this will be the first year I'll be going alone.  We usually end up running our own races when we go (although I've run with the kids a few times), but it was still nice sharing the whole experience together.  Oftentimes, Jenny did the 10K, so I would be waiting up in the High School stadium bleachers waiting for her with the kids, watching the clock to see if she would make her time and get that coveted coffee mug which they hand out to the top 125 for each race.

So, I was kind of going back and forth on whether or not to do the race this year since no one else was going.  But, figured I'd keep the tradition going for at least one more year.

2 years ago she "double mugged" - came in top 125 for both the 5K and 10K.

Last year we both did the 5K because her Mom was there and ran with the kids for the 1 mile fun run.

I've never done the 10K here before, but it should be pretty good with lots of people to try and keep up with and tow me along when it starts to feel hard.

 

P.M. - went to Jenny's boot camp, which was extra tough tonight (I think I might have said that before, but tonight was done as a fitness test).  There were three circuits which each included a lap of running and several exercises with the sets repeated 3 times.

Brooks Launch (black) Miles: 6.30
Add Comment
Race: St. Pete TImes Turkey Trot (6.21 Miles) 00:39:54, Place overall: 44
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.110.006.230.000.000.000.007.34

7.34 mi, 00:49, 06:42 pace

39:54 (I never thought I'd see sub-40 again).

Decided I would give the 10K at the Turkey Trot a try this year.  Couldn't talk anyone else into going, although I later found out that my mother-in-law was partially thinking about going.  They did have the nicest looking shirts this year.  Actually, I didn't think I'd have time to get the shirt and get back to my car to drop it off, but when I saw them I figured I could make it and use the run back to the car, and over to the start line as my warm-up.


1.11 mile warmup, got to the start about 15 minutes early to line up. Weather was nice, I was a little cold when I first got out of my car, but half way through the race it had gotten warm enough that I was thankful it wasn't any warmer.

Weaved through the first mile but manged 6:24 pace, 2nd mile was 6:10 and felt great. Hung on after that until I could see tattoo Mike, closed the gap a little but didn't catch him.

Got out-kicked at the very end by my sports doctor (Cottrell). I got a mug with 45th place. I wasn't expecting to do so well after Jenny 's hard core boot camp last night - or maybe that is why I did well, along with the shock top with my father-in-law after the boot camp!

Happy Thanksgiving Everyone!


Check here for some pictures (about half way into the post)

Green Silence Miles: 7.34
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I decided to take today off after all since I was going to run on Sunday for running on tired legs practice.

Also, kind of wanted to spend a little more time hanging out with Jenny's parents as they were getting ready for their drive back to Texas.  It was really nice having them here for a visit.

Called the plumber to finish fixing the shower faucet downstairs.  Jenny's dad had come really close to fixing it.  The plumber said he had done everything correctly, but they just get stuck sometimes and have to be torn out piece by piece.

While the plumber was here I asked him for ideas about how to look for a leak which had been plaguing us and was causing the tiles to get loose.  Then I spent some time tearing out parts of the drywall and some other rotting stuff, ugh, what a mess.  Had a leak detection specialist come out.  He did some tests, looked around and determined it was a bad wax ring seal.  Ok, I guess this is getting into too much information now.  But, at least it's finally getting done.  Maybe by the end of next week it will all be behind me.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.621.000.000.000.000.000.0016.62

16.62 mi,  02:21 08:28 pace

Started out at Longleaf a little after 5:30, ran with Keith, Victoria, Greg, and a few others. Hung back with Keith for the first few miles, then we caught up with the rest of the group, and Keith mentioned something about catching up to the peloton.

I didn't go all the way down Alico Pass, but turned back early.  A group of three runners were coming up behind me going at a pretty good pace, then I heard one of them say something like "you've got nice calves!", I thought for a moment and wondered if she was talking to me, she was.  I said thanks, I guess I never get to see what my calves look like from behind.

Made it to the park just after 6:30 when it opened.  It seemed like I had to turn back as soon as I got there so I went a little farther than planned.

I ran to the horse corral and onto the off road trails, making my way over to the power lines, there was a very light rain that made for a spectacular view (except for those power lines), of the clearing and the trees on either side.

Headed back, and before I knew it I was back out of the park.  Picked up the pace a little on the way back.  I needed to be back to my car by about 8:00 so I could get home.  As I was coming down the stretch of Starkey Blvd, the sun was just high enough now to come over the trees which had been blocking it.  I was listening to a song on my mp3 player.  I was wearing a hat.  As I ran along and bounced, the visor on my hat bounced kind along to the beat of the music so it made a strobe light kind of effect.  Kind of funny.

Made it home in time to take Thomas to bowling to find that of course there was no bowling today. Could have run at 6:30 and done all trail, oh well, wah-wuh.  When Jenny had asked me yesterday if I could take Thomas to bowling I said yes and assumed that she must know that bowling was not canceled.

Nimbus 12 (new) Miles: 16.62
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.460.000.000.000.000.000.007.46

7.46 mi, 01:05,  08:41 pace

Woke up as Jenny was leaving for her run (went to meet some friends in Starkey), then I went back to sleep and finally got out of bed about 6:45 and was out the door and started running a little bit after 7:00.  It was kind of nice to be running while it was light out.

Left the neighborhood, and instead of going straight to run through the Fox Hollow area, I went right and ran along Trinity Blvd on the grassy part.  I used to avoid this but thought this would do nicely since I couldn't get out to any real off road areas.  But, I guess my feet didn't know the difference between 10 feet off road and running deep in the woods.  I wouldn't normally want to run along this road, but there's very little traffic on a Sunday morning.

I ran down almost all the way to East Lake Drive before turning around.  One of my first ever "long runs" (8 miles) was on this route but along the asphalt shoulder.

I felt slow at first but soon forgot about how fast I was running and just enjoyed the peace and quiet of the morning.

Originally planned on just 5 miles, but it was nice to get in a little extra.  Legs felt good, and probably better at the end than the beginning.

Brooks Launch (black) Miles: 7.46
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.500.000.000.250.000.000.000.75

 

Decided not to run in the morning, since I ran on Sunday.

PM -

Super fun boot camp on Monday night with Jenny instructing as usual. It had been raining so there were a number of no shows but we did some quality work. I'm guessing at the distance, we did a warm up lap at the beginning, then another warm up lap after doing two strength circuits, did another warm up lap, then 6 very intense sprints. Almost caught Claude on the last one, maybe a tie? That guy can move!!! (he's done ultras, iron man's, sub 3:00 marathons.  dropped out of the last 50K at the halfway point - because he had pneumonia!)

I think I almost had an out of body experience on the last sprint.

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.570.000.000.000.000.000.007.57

7.57 miles, 1:04:39, 8:32 average pace

Ran with Jenny, Chris H, and Lisa this morning.  We started out together and ran to the water fountain (about 1.5 miles), then did 6x400m with about 400m rests in between.  Mainly just doing them for fun, not really looking at my pace.

Except for the 5th one which I think was just under 6:00 pace, the sixth one was a little slower than that.

I had no idea we were going to do any intervals this morning but that's ok, surprises are good.  I ran with Lisa towards her house then continued around the loop and kept going until I made it to 7 miles then headed back home.

It's great that Jenny was able to get in 4.5 miles with not too much knee pain, she says it is better when she is either walking, or running fast.  The medium stuff is not so good.

P.S. - the next day I did go back and look at the paces for the intervals, it turns out I did 7 of them instead of 6:

6:31, 6:35, 6:40, 6:54, 7:05, 5:20, 5:47

Ghost3 Miles: 7.57
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.620.000.003.000.000.000.007.62

7.62 miles, 1:05:24, 8:35 average

Met up with Raj over by the Y at 5:45.  We jogged over to the track at the high school next door, although had a little trouble finding the entrance due to the darkness.

The track has been repaved recently, so no lines drawn on it yet.  We did a little bit more warming up then started on the repeats.  Goal was to do 4 at 6:16 each.

They went pretty well, but for the first one I was looking at the garmin pace too much which can be off quite a bit while running on a track.  I thought I was on a 6:04 pace but it was really 6:22.  Fortunately, each one got better.  I decided to skip the last one as I felt I was pushing my luck.  Yesterday's intervals were supposed to just be fun intervals to break up the slow running, but I did push two of them pretty hard.

Splits: 6:22, 6:18, 6:14

Raj did his last one in 6:09 while a jogged a bit and waited for him.  Did a little bit more cool down.  Raj's training has been going great.  He's always been a very strong triathlon guy, but his running has been starting to take off.

Green Silence Miles: 7.62
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
201.623.0018.343.250.000.000.00226.21
Ghost3 Miles: 54.40Brooks Launch (black) Miles: 56.80Green Silence Miles: 25.48Nimbus 12 (new) Miles: 85.78
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com