The Long Run Running Blog at FastRunningBlog.Com Tue, 14 Aug 2018 11:12:17 FeedCreator 1.7.2 Tue, Aug 14, 2018 <p>9.33 mi, 1:21:11, 8:42 avg, elev gain 172 feet</p> <p>Yesterday was rest day, which I needed, today was back to hitting it pretty hard.&nbsp; 2 easy, 5x1km @ 10K pace, then 5x200m @5k pace.&nbsp;&nbsp;</p> <p>It was already fairly warm even though it was just getting light, but it at least felt a little bit cool.&nbsp; Shortly into the warmup I soon realized the cool feeling was deceptive.&nbsp; The repeats didn&#39;t seem like they would be too bad, and looking over the numbers I was just a little bit slow on tow of the first three (goal pace was 6:48), but I felt like it wasn&#39;t going well, wanted to quit, but then ending up doing the last two a little bit too fast.&nbsp; Other small snafu was that I could not figure out how to get my garmin laps set up for 1km, so had to settle for 0.65 miles, no biggie.</p> <p>Paces: 6:52, 6:54, 6:48, 6:23, 6:23</p> <p>200&#39;s were a little bit faster then goal pace but felt great.&nbsp; When I finished the last 1k repeat, I was in no mood to crank out the 200&#39;s, but fortunately, they were on the schedule so I did themm and glad I stuck it out.</p> <p>The run was a little hillier than I would have liked but I wanted to stay in Westlake so I&#39;d be near the nice water fountain outside the pool with the very cold water.</p> <p>And in very sad news, I actually kicked a squirrel this morning.&nbsp; Of course by accident, but still.&nbsp; They usually do that indecisive move of running one way or the other really fast until finally getting out of the way.&nbsp; Well, this poor little squirrel was not quite as fast and was taking a more casual approach assuming I&#39;d go around him/her and I assumed we&#39;d miss each other.&nbsp; But we didn&#39;t, my foot made contact with the squirrel, putting the little creature slightly airborne but not too high, before landing and running away.</p> <p>&nbsp;</p> Tue, 14 Aug 2018 06:00:00 Sun, Aug 12, 2018 <p>11.46 mi, 1:41:15, 8:50 avg</p> <p>Today&#39;s run was 60 minutes easy, followed by 10x(1min 5k/1min MP), then 20 minutes easy.&nbsp; At first it didn&#39;t sound bad but then I realized it might be kind of rough.&nbsp; 84 degreees, some clouds and fairly shaded course mostly in Westlake Village.&nbsp; First part easy felt a little harder and that was even with backing off the pace to adjust for heat index.</p> <p>After the easy part, topped off my handheld, took a gel, then got started.&nbsp; Speed portion did not go great, not a total disaster in that I did all 10 repeats, but fell way short of mainining &quot;marathon pace&quot; for the minutes between 5k pace.&nbsp; &nbsp;I did what I could.&nbsp; 5k pace portions were not quite what I hoped for.&nbsp; But the main thing was I did not give up.</p> <p>Last 20 minutes of &quot;easy pace&quot; after the intervals felt better and was a little faster than the first 60 minutes of easy pace.</p> <p>It definitely feels like I&#39;m out of my rut.</p> Sun, 12 Aug 2018 06:00:00 Sat, Aug 11, 2018 <p>6.09 mi, 52:21, 8:36 avg</p> <p>Monday was a good run, Tuesday felt great, Wednesday seemed to just flow right, Thursday was an off day, but Friday was a little bit tough and I was worried that Saturday, although scheduled to be easy would feel slow and clunky and not easy at all.&nbsp; Started later in the morning but had good cloud cover and a little bit of light rain at the end.&nbsp; Run seemed to play out like Wednesday&#39;s run, not too slow of a start and kept a good mostly easy feeling about the run.&nbsp; First mile was 9:02, last mile was 8:25.</p> Sat, 11 Aug 2018 06:00:00 Fri, Aug 10, 2018 <p>8.17 mi, 1:07:28, 8:15 avg, elev gain 49 feet</p> <p>Yesterday was a scheduled day off.&nbsp; I was not able to run this morning but it always feels tempting to just skip the run in the evening, but I wasn&#39;t going to even though it had been kind of a rough day and it was still 86 degrees and typical Florida August humidity, but it was getting later and it at least seemed cooler.</p> <p>Scheduled run was 2 easy, 2x2 miles at half marathon pace (7:08), 3 minute jog between and then 2 miles easy to get back home.&nbsp; It was about 2 miles to the Pinellas trail and looked like there was a good two mile stretch at least before crossing any major roads.&nbsp; First mile was better than expected and finished it in 6:54.&nbsp; Next mile was 7:03, but just after I finished was realizing how much the heat had taken out of me.&nbsp; But, just two more miles and then an easy jog home.&nbsp;&nbsp;</p> <p>Second repeat did not start out well, I really didn&#39;t think I&#39;d be able to finish it.&nbsp; I stopped, mentally regrouped and then got going again and decided to just try my best.&nbsp; Made the next mile in 7:16, not too far off and then slowly got a little bit faster as a chipped away at the last mile and finished it in 7:05.</p> <p>1. 6:54, 7:03</p> <p>2. 7:16, 7:05</p> <p>Run back home was good and saw a nice sunset when I stopped to scratch a bug bite.</p> Fri, 10 Aug 2018 06:00:00 Wed, Aug 08, 2018 <p>6.07 mi, 52:05, 8:35 avg, elev gain 107 feet</p> <p>Day 2 of following the new schedule.&nbsp; Easy run with planned range of 8:33-9:10 and secondary goal of not starting out too slow and not having to run too fast to get the desired average.&nbsp; First mile 8:45, last and fastest mile 8:21.&nbsp; Ran south down Lakeview to Westlak Blvd, onto Nebraska and then zig-zagged way until heading south for a little bit on the Pinellas Trail.&nbsp; Took a slightly less zig-zaggy route on the way back.&nbsp; I ended up at the faster end of the easy run range.&nbsp; Miles 3 and 5 I held back a little bit on purpose.&nbsp; Warm 81 degrees run but not bad as most of the route was shaded.&nbsp; No real stops on today&#39;s run, carried a little 10oz handheld bottle with gatorade.</p> <p><strong>PM</strong>: 1.16 mi, 13:58, 12:01 avg</p> <p>Took Stella to &quot;hump day hustle run&quot; at Longleaf.&nbsp; I was not wearing running clothes so we just sort of jogged.&nbsp; Got pretty sweaty but Stella didn&#39;t seem to mind.</p> Wed, 08 Aug 2018 06:00:00 Tue, Aug 07, 2018 <p>7.17 mi, 1:03:30, 8:52 avg, elev gain 231 feet</p> <p>I decided to start a structured marathon training plan after I ran across one from BAA.&nbsp; It looked interesting with a good variety of workouts and different phases.&nbsp; It&#39;s 20 weeks long but I decided to start in week 3.&nbsp; Next, I&#39;m going to look for a race around the time that the plan ends (a little bit into December).</p> <p>The core of today&#39;s workout was 6 hill repeats, 300m up at 10k pace, 30 seconds rest, back down the hill at marathon pace, then 1 minute 30 second easy.</p> <p>I found a hill in the neighorhood that looked like it was long enough, ran to the top then jogged back down to measure about 300m (0.19 miles as an approximation).&nbsp; Also, picked a hill that was shaded.</p> <p>I started the first one and didn&#39;t seem to be going fast enough but was soon on pace.&nbsp; Goal pace was 6:48.&nbsp;</p> <p>Paces for the uphill repeats: 6:26, 6:25, 6:29, 6:29, 6:21, 6:12</p> <p>Overall it was pretty fun and made the miles go by quickly.</p> <p>Did 2 more &quot;easy&quot; miles for a cool down.</p> <p>&nbsp;</p> Tue, 07 Aug 2018 06:00:00 Mon, Aug 06, 2018 <p>7.04 mi, 1:02:38, 8:53 avg</p> <p>The goal today was to run steady, but relatively easy but not too slow.&nbsp; First mile 9:16 and last mile 8:34.&nbsp; Started with loop around the neighborhood and then t-shaped route along the golf course and back.&nbsp; 81 degrees at the end but stayed in the shade as much as I could.</p> <p>It was a pretty good run.</p> Mon, 06 Aug 2018 06:00:00 Sat, Aug 04, 2018 <p>6.62 mi, 58:16, 8:48&nbsp;avg, elev gain 81 feet</p> <p>Missed running on Thursday due to getting into camp super late (about 2:00), and then rain in the morning as well as getting ready to leave for the drive back, but I probably could have at least squeezed in a couple of miles - and gotten some nice hills as well.&nbsp; Thursday night drive back turned into much later than planned - getting back about 1:00, so ended up taking off Friday morning as well, maybe I needed it.</p> <p>But, finally, ran on Saturday morning - although a little later (10:15 am start).&nbsp; Did two loops around Westlake but in the opposite direction of the last time I did two loops.&nbsp; Run ended up being better than expected and had a nice steady pick up in pace.&nbsp; Apparently it is 20 feet less climbing when going in the opposite direction, not sure how or maybe I don&#39;t really understand the elevation gain statistic.&nbsp; The route is a pretty steady up and down, but with much of it 10-20 feet I think it gets smoothed out.</p> <p>When&nbsp; I finished the two loops, decided that 5.8 miles was kind of lame for a &quot;long run&quot;, so went back out and looped around the trail by the little lake for an addional 0.8 miles.</p> Sat, 04 Aug 2018 06:00:00 Wed, Aug 01, 2018 <p>3.33 mi, 28:53, 8:41 avg</p> <p>Ran in foxwood this morning from my house and just past the golf course water fountain (classic 3 mile route and a little extra).&nbsp; I thought it would be a slow run.&nbsp; My feet were sore from yesterday so I started out easy and wasn&#39;t going to go far.&nbsp; First mile was 10:17 but I got faster for the next two miles (8:24 and 7:54), and then galloped the rest of the way home.</p> <p>No AC at home last night but yesterday was a little cooler than normal so inside only got to 80.&nbsp; I opened the windows and turned on the fan, was a little humid but slept pretty good.&nbsp; I could hear the frogs outside much more than usual.</p> <p>Wires somehow got cut by the fan, AirHawk showed up the next day to fix it, I said it wasn&#39;t an emergency.&nbsp; Wires got fixed (and shortened and a couple more ties added), now back to normal.</p> Wed, 01 Aug 2018 06:00:00 Tue, Jul 31, 2018 <p>8.87 mi, 1:09:53, 7:53 avg</p> <p>Finally, a planned tempo run.&nbsp; The last time I did something close to a tempo run was at the end of April when I was determined to run 10k distance at 7:00-7:10 pace range.&nbsp; That run was very hard and turned into 2x3mi repeats (big break halfway through).&nbsp; Today&#39;s goal was just 4 miles at 7:20 or faster.&nbsp; Ran from my house to SR54 to Starkey Blvd.</p> <p>Started the tempo portion and wanted to quit about a 1/4 way into the first mile, decided that wasn&#39;t going to happen.&nbsp; Soon forgot about how hard it was and kept going until finally finishing the first mile.&nbsp; Then one more mile out and then turning around.&nbsp; Picked it up the last mile and made it under 7:00 pace.</p> <p>Splits: 7:08, 7:04, 7:01, 6:50</p> <p>Today&#39;s weather was a few degrees cooler so it felt pretty tolerable.&nbsp; I still have a ways to go to get back to where I want to be but it felt like one step in the right direction.</p> <p>Stopped for my stashed gatorade at the little church, ran a little bit slower for that mile but picked it back up for the last 1.5 miles at about a 7:20 average.</p> Tue, 31 Jul 2018 06:00:00 Mon, Jul 30, 2018 <p>5.04 mi, 44:44, 8:52 avg, elev gain 69 feet</p> <p>Was not expecting much from this run other than to at least get in a few miles.&nbsp; Ran in Westlake, heading south down Lakeview, right on Westlake Blvd then right on Nebraska, then down 19th Street.&nbsp; Made it to Palm Harbor MS and thought about taking a lap or two on their track but chickened out due to the &quot;No Trespassing&quot; signs, although the open gate was tempting and I have heard that you can use the track.</p> <p>Anyway, headed back the way I came, picking it up a little bit each mile but never feeling like I was past the &quot;easy pace&quot; zone - except for the last 0.04 miles sprinting up to the top of the little hill where my house is (6:34 pace).</p> Mon, 30 Jul 2018 06:00:00 Sat, Jul 28, 2018 <p>13.51 mi, 1:52:46, 8:21 avg</p> <p>Pretty good run this morning, despite the later start (about 8:00 am).&nbsp; Goal on today&#39;s run was to not start out slow (somewhere in the 8:00&#39;s) and get all the miles in between 8:00 and 9:00.&nbsp; Almost did it with one mile at 7:45 and one mile at 9:09 when the heat was starting to get to me (but picked it back up for the last 1.51 miles after the 9:09).&nbsp; Ran from my house, out to 54 to Starkey with a stop at Diane&#39;s house (she had just taken down her &quot;lemonade stand&quot; but she still had some cold stuff handy - after I knocked on her door).&nbsp; Ran to the end of Aristida neighborhood and swung by her house to grab the drinks I left there.&nbsp; Made one more quick stop at Circle K and got a 32 oz drink of powerade and lots and lots of ice, just what I needed to cool down and make it home the last two miles.</p> <p>Again, not really a tempo run or even a marathon pace run but just something to get me out of my slow start rut.&nbsp; Slow start is not always a bad thing but being in a rut is not.</p> <p>Should probably add some quality runs back in but would be a good idea if I had something on the schedule to train for - that usually helps!</p> Sat, 28 Jul 2018 06:00:00 Fri, Jul 27, 2018 <p>6.08 mi, 49:00, 8:03 avg</p> <p>Ran from home and made my way over to the new, not quite yet opened section of trail.&nbsp; A bit warmer by the time I started (81 degrees).&nbsp; Today&#39;s challenge, was not starting out slow.&nbsp; So, warmed up a little and was determined not to do 10:00 or 11:00 for first mile, but able to do 8:36.&nbsp; Then, after that was on a roll and managed to get a little faster each mile, with last two miles at 7:54 and 7:29.&nbsp; So, with the not too slow first mile, the average was a little faster than average, although not quite a tempo run.</p> <p>I was a little afraid my streak of good runs would be over after the trip but the last two days were pretty good.</p> Fri, 27 Jul 2018 06:00:00 Thu, Jul 26, 2018 <p>7.12 mi, 1:02:36, 8:48 avg</p> <p>Ran at Longleaf with the Striders - first time on a Thursday in quite some time.&nbsp; I had forgotten how dark the bike trail is so didn&#39;t bring a headlamp or hand held.&nbsp; So, first few miles were kind of slow but was able to pick it up once I hit the lighted streets of Aristida.&nbsp; Approaching the turnaround, I decided to play &quot;beat the 9:00 guy&quot;.&nbsp; Ran by feel and looking at the overall average as it ticked down.</p> <p>Was nice to visit with some of the Striders - Karen, Tom, Lauren, Clarke, Cindy and some others.</p> Thu, 26 Jul 2018 06:00:00 Wed, Jul 25, 2018 <p>6.65 mi, 1:01:57, 9:19 avg</p> <p>Back home in Florida.&nbsp; Ran with Joe (no Jamie today) in the neighborhood.&nbsp; Back to warm and muggy, but not too terrible 77 degrees.&nbsp;&nbsp;</p> Wed, 25 Jul 2018 06:00:00 Mon, Jul 23, 2018 <p>3.22 mi, 30:29, 9:28 avg, elev gain 95 feet</p> <p>Short, easy paced run on Wellesley Island, NY.&nbsp; Some small, rolling hills on out and back run from my parents cottage to just past the bridge near the golf course.&nbsp; Nice morning.</p> <p>After the run we went to the golf course at the state park on the island, finished 7 out of 9 holes (we are all pretty bad except for Brian but it was still fun).&nbsp; After golf, had ice cream at &quot;The Guzzle&quot; in T.I. Park.&nbsp; Back at the cottage, did a little bit of kayaking then grilled hot dogs and sausage on the grill (my Dad made salmon for himself, my mom, and Thomas).</p> <p>Headed back to Webster with Jim and the boys after the late lunch/early dinner.&nbsp; Ran into some rain but made it back in time for Thomas to get his second run in for the day despite the rain.</p> <p>The long weekend went by way too fast.</p> Mon, 23 Jul 2018 06:00:00 Sat, Jul 21, 2018 <p>11.8 mi, 1:39:05, 8:24 avg</p> <p>Another run in Webster, NY, another cool (compared to Florida)&nbsp;morning with 68 degrees at the start and 72 degrees at the finish.&nbsp; I also had a fun goal today - run from my brother&#39;s house over to my old house where I grew up (parents sold it in 2008 to move to FL).&nbsp; Took Klem to Holt Road, and then got on the (new for me) 104 bike trail and took that to Gravel Rd to Cherry Hill Lane back to my neighborhood.&nbsp; I stopped and took a picture of the old house.&nbsp; The &quot;new&quot; people have a pop up camper parked in the side yard.&nbsp; We also had one parked there from about 1978 to 2000.&nbsp; It&#39;s almost like it is back.&nbsp; Knocked on the neighbor from across the street and waited for her to answer.&nbsp; Her neighbors were out and called out to me a friendly/what-are-you-doing-here &quot;can I help you?&quot;.&nbsp; Told them who I was and where I grew up and they were nice enough to give me a run down on who was still here and who had moved.</p> <p>Got going again with a loop around the block before heading back the way I came.</p> <p>After yesterday&#39;s run which was a little longer and faster paced, wasn&#39;t sure how I&#39;d do but apparently I did ok with a faster overall pace then yesterday and a faster last mile.</p> <p>Got back to Jim&#39;s house, showered and got ready to head up to 1000 Islands.&nbsp; Brian drove and we stopped at Charlie&#39;s for lunch for a Charlieburger (of course!). They had Loganberry juice at the fountain drink station.&nbsp;</p> <p>Had a nice drive up, said hi to my parents then I took the boat into town with the boys for dinner and strolling around.&nbsp; Brian and Andy played chess on the giant chess board near the docks.&nbsp; Alex Bay is pretty much the same year after year but I miss Van&#39;s Marina with their &quot;Sun and Fun Shoppe&quot;.</p> Sat, 21 Jul 2018 06:00:00 Fri, Jul 20, 2018 <p>9.04 mi, 1:19:38, 8:48 avg, elev gain 140 feet</p> <p>Ran in Webster, NY from my brother&#39;s house.&nbsp; Made my way over to the Hojack Line Trail (rails to trails) - grass gravel and dirt, ranging from double track down to single track.&nbsp; Ran out to the end of trail where it crosses Lake Road on an old train bridge.&nbsp; It was a nice 68 degrees at the start and a still not too bad 75 degrees at the finish.&nbsp; Ended up going a little bit farther than planned, but really wanted to run out to the end of the trail.&nbsp; &nbsp;So, on the way back I shortened the return trip a little bit.</p> <p>Had lunch at Nick Tahou&#39;s and stopped by the Genessee brewery and had some samples there and enjoyed the view of the falls.&nbsp; Headed back to Jim&#39;s house and headed out a little bit later to visit Seabreeze amusement park to ride the Jack Rabbit and several other rides and finish off the park visit with an overly large orange float.&nbsp;&nbsp;</p> <p>Then, back to Jim&#39;s house and celebrated his birthday.</p> <p>&nbsp;</p> Fri, 20 Jul 2018 06:00:00 Thu, Jul 19, 2018 <p>7.15 mi, 1:05:28, 9:09 avg</p> <p>Ran with Joe and Jamie in the neighborhood, usual t-shaped route along Fox Hollow and Champion&#39;s Club neighborhoods.&nbsp; I finished up with loop around Foxwood, taking the long way home.</p> <p>Packed up and dropped Stella off at the kennel for the long weekend away up to Rochester and Thousand Islands with the boys.</p> Thu, 19 Jul 2018 06:00:00 Wed, Jul 18, 2018 <p>5.47 mi, 42:20, 7:44 avg, elev gain 101 feet</p> <p>The goal of today&#39;s run was to not have a slow first mile - i.e. not 10 or 11 minute pace or high 9:00&#39;s but low 9:00&#39;s or faster.</p> <p>Warmed up a little bit, and started on a very slight downhill, which quickly sloped back up, was in the mid 8:00&#39;s until finally finishing first mile in 8:12.&nbsp;</p> <p>I was running a loop through Westlake, which has several rolling hills, decided I&#39;d run the loop twice which always feels tough on any course with any kind of hills when you know you have to run them a second time.&nbsp; But, I managed to slowly get faster each mile and run the second loop faster than the first.</p> <p>It had been raining earlier that morning which had cooled the temps a little bit, and fortunately enough clouds were still around to keep it from heating up too much.</p> <p>Overall, the run was much better than expected.&nbsp; Once the goal of the faster first mile was met, it was easy to stay on pace.&nbsp; Still followed a similar pattern of getting faster but without a much slower first mile to bring down the average.</p> <p>The hills and the little bits and pieces of speed work have been helping to keep me out of the usual ruts.</p> Wed, 18 Jul 2018 06:00:00 Tue, Jul 17, 2018 <p>6.19 mi, 53:03, 8:34 avg, elev gain 118 feet</p> <p>Ran a short loop near my house, and then headed out the south entrance of Westlake Blvd to Nebraska, then cutting over to Penn Ave to get out of the traffic, then through downtown Palm Harbor to Pop Stansell Park (near the water) where I stopped at the fountain before turning around, heading back the way I came except taking the cut through near the Y back into Westlake until returning home.&nbsp; After I looked at my route on the map and seemed to draw a cartoonish looking dog.</p> <p>My first mile was not the usual sluggish 10:00-11:00 range but a relatively faster 9:09, followed by next 4 miles in the 8 minute range with last full mile at 7:49 pace.</p> <p>Not a bad run - felt good, saw the water, and drew a dog</p> Tue, 17 Jul 2018 06:00:00 Mon, Jul 16, 2018 <p>5.53 mi, 47:48, 8:38 avg</p> <p>Ran in Foxwood/Foxhollow area, t-shaped route.&nbsp; Solo run - had texted Joe and Jamie last night but they could not make it.&nbsp; I felt better than expected.&nbsp; The run started out slow, like they&#39;ve been doing, but first mile was not as slow as usual (10:25 this time), next 4 miles between 8:00 and 8:52, and then homestretch from the gate back to my home at 7:04 pace.&nbsp; Was not looking at lap pace or instant pace while running but just the overall average.</p> <p>By the time I finished, was no longer trying to run &quot;easy&quot;, but most of the rest of the run felt like I was not pushing it (ok, maybe mile 5 was slightly pushing it).</p> <p>Temperature was about 79 degrees.</p> <p>Made it on time to 8:30 dental appointment to get the crown on my dental implant recemented.</p> Mon, 16 Jul 2018 06:00:00 Sat, Jul 14, 2018 <p>11.27 mi, 1:47:36, 9:33 avg, elev gain 168 feet</p> <p>Ran with Joe and Jamie in Palm Harbor.&nbsp; We stopped by Joe&#39;s office on Alt 19, then cut over on Oceanview to the Pinellas Trail and ran north to Klosterman before turning around.&nbsp; We stopped and said hi to the primates at the primate sanctuary.&nbsp; Continued on and stopped for bathroom break at Wall Springs Park.&nbsp; Then Wall Springs Park south with plans on running to Pop Stansell Park but turned a little early onto Pennsylvania Ave, left at the Y and took the cut through back to Westlake.&nbsp;&nbsp;</p> <p>Joe stopped at the house and took Stella for a walk while Jamie and I ran about a 2.5 mile loop in Westlake.</p> <p>There was much stopping and sight seeing but it was kind of warm and humid so not a bad day to take it easy and still get some miles in.</p> Sat, 14 Jul 2018 06:00:00