The Long Run Running Blog at FastRunningBlog.Com Thu, 19 Apr 2018 13:36:11 FeedCreator 1.7.2 Thu, Apr 12, 2018 <p>3.33 mi, 27:32, 8:16 avg</p> <p>Short run to get something in and wanted to run it not too slow.&nbsp; Last mile 7:36 pace, and final 0.33 at 7:04 pace.&nbsp; Ran from my house to a little bit past the water fountain on the golf course (but I haven&#39;t actually gotten to use that fountain in quite some time other than as a landmark to run a 3ish mile run).</p> Thu, 12 Apr 2018 06:00:00 Wed, Apr 11, 2018 <p>9.08 mi, 1:14:04, 8:09 avg</p> <p>Ran from my house to Starkey Blvd, stopping at the little church, then ran out and back just past the bridge a little bit.&nbsp; When I woke up I didn&#39;t think it was going to be this cool and it felt even cooler than I thought it would.&nbsp; &nbsp;I brought a gel with me and a 10 oz water bottle.&nbsp; The water bottle had a small leak in it which squirted out a tiny stream of water when I squeezed it, so upon learning this new fact I stopped squeezing the water bottle.&nbsp; First two miles were slower, then third mile was 8:29, then I got going a little faster with the next 5 going from 7:57 down to 7:21.</p> <p>I had decided to not do my fast mile on my way down Starkey Blvd.&nbsp; However, as I approached back to my neighborhood I started going faster and was at about a 7:00 pace.&nbsp; The gate was closed almost shut so I had to stop and open it, so my pace dropped but there was still time to make it up.&nbsp; So, I did and finished the last mile 6:43.&nbsp; But, I wasn&#39;t trying to do a fast mile and I didn&#39;t have that feeling that I was going all out and taxing myself.&nbsp; It felt like an old feeling of fitness returning.&nbsp; I&#39;ve been running some different things and trying to make each run a little different and throwing in some challenges and it might be working.</p> Wed, 11 Apr 2018 06:00:00 Tue, Apr 10, 2018 <p>5.78 mi, 46:50, 8:06 avg</p> <p>For today&#39;s run, I ran out to the new park, ran two laps around the lake there and then ran back home.&nbsp; When I got to the lake I did not look at my pace while running, but decided to run the first lap at about the pace I had just been running, and then beat the pace on the second lap.&nbsp; After I got home, saw that I ran the first lap at 8:23 pace and the second lap at 7:12.&nbsp;&nbsp;</p> <p>Last mile was at 7:25.</p> Tue, 10 Apr 2018 06:00:00 Mon, Apr 09, 2018 <p>2.94 mi, 25:49, 8:48 avg</p> <p>Short run day, a little bit of warm up, then out and back to the gate followed by 10x25 second strides with 50 second easy jog between.&nbsp; I did not get below 6:00 on the first two but the remaining 8 were between 5:13 and 5:54.&nbsp; One of them did have 4:54 for &quot;best pace&quot;.&nbsp; I don&#39;t think I have ever run a 400m at faster than 1:15 (only tried once a long time ago).&nbsp; Might make me go faster if I try and break my record.&nbsp; &nbsp;Running these strides usually makes my &quot;easy run&quot; pace a little bit faster the next day.</p> Mon, 09 Apr 2018 06:00:00 Sat, Apr 07, 2018 <p>10.01 mi, 1:33:51, 9:23 avg</p> <p>Ran with Joe, Jamie, Daisy, Cynthia and Leah at Longleaf, heading north up Starkey Blvd to the entrance of Starkey Park and then back to the start with a pit stop at Diane&#39;s house (saw Diane riding her bike with Craig and said hi).&nbsp; Return trip was with Jamie and Cynthia.</p> <p>After the run sat down and chatted with Keith at Havana Dreamers.&nbsp; Hadn&#39;t seen him for a while, good to catch up.</p> <p>In the afternoon, saw Thomas run in the Sunshine Athletic Conference West&nbsp;championship held at Cypress Creek High School.&nbsp; Mitchell (both boys and girls teams) won their conference.&nbsp; He ran 5:01.99 in the 1600m and 11:24.40 in the 3200m.&nbsp; The splits for his&nbsp;1600 were very even but the time and place was not what he had hoped for.&nbsp; &nbsp;Scored 3 points for the team on the 1600 and 4 points on the 3200.</p> <p>Next up is Districts, same location as conference this coming Friday.</p> <p>Luck is what happens when preparation meets opportunity.</p> Sat, 07 Apr 2018 06:00:00 Fri, Apr 06, 2018 <p>5.54 mi, 56:23, 10:10 avg</p> <p>Ran with Jamie in the neighborhood, usual t-shaped route.&nbsp; Slower pace, taking it easy and kept it conversational.&nbsp; There was an armadillo that would not get out of the way at first, finally did but then ran parallel with us but through the bushes, making a lot of noise, but we finally outran him/her.</p> Fri, 06 Apr 2018 06:00:00 Thu, Apr 05, 2018 <p>5.18 mi, 44:35, 8:37 avg</p> <p>Out and back from my house, past the golf course and then down Trinity Blvd just past what was supposed to be the water blending facility.&nbsp; A little bit farther than yesterday&#39;s run, faster average pace, but not an all out last mile.&nbsp; Pretty good run today.</p> Thu, 05 Apr 2018 06:00:00 Wed, Apr 04, 2018 <p>4.23 mi, 37:30, 8:51 avg</p> <p>Ran on Starkey Blvd bike path starting from the little Longleaf church.&nbsp; Although yesterday&#39;s run made me feel like I could run again, the first mile this morning felt otherwise but then I was ok.</p> <p>I&#39;ve been trying out one fast mile each week, thought about skipping it but wanted to get it down.&nbsp; So, once the 4th mile started I picked it up to what felt like the 6:30&#39;s, glanced down at my watch and saw 6:35 (good!), about 30 seconds later I looked again and saw 6:52 (not so good), I then thought about scrapping it, then argued to just try even if my pace slipped and I could only run 7:20.&nbsp; So, with that argument out of the way I settled back in and slowly saw the pace drop until I finally finished at 6:24.</p> <p>I had been worried about getting back to sub-20:00 5k pace without even being able to run a mile at that pace, but now there&#39;s one less thing to worry about.&nbsp; The challenge, the doubt, and overcoming the doubt was what I needed today.</p> Wed, 04 Apr 2018 06:00:00 Tue, Apr 03, 2018 <p>1.11 mi, 12:37, 11:21 avg</p> <p>Legs still stiff from Saturday&#39;s race (they were pretty good on Sunday but on Monday the delayed soreness set in).</p> <p>First half of the run was a struggle but it was easy on the way back (basically ran out to the gate and back).</p> <p>Overall, this short run seemed to do the trick restarting.</p> Tue, 03 Apr 2018 06:00:00 Fri, Mar 30, 2018 <p>5.53 mi, 55:46, 10:05 avg</p> <p>Ran with Jamie in the neighborhood, 6:30ish start time.&nbsp; Usual t-shaped route over near the golf course from one end of Robert Trent Jones Blvd to the other end.&nbsp; &nbsp;Details include actually touching the Heritage Springs gate at one end and a brief stop at the far end at the corner of RTJ Blvd and Trinity Blvd.</p> Fri, 30 Mar 2018 06:00:00 Thu, Mar 29, 2018 <p>3.2 mi, 26:00, 8:07 avg</p> <p>After yesterday&#39;s slightly faster than average run, my left knee felt a bit off even just walking around (a bit worrisome only a couple days before wanting to run a 50 mile trail race).&nbsp; So, I went to the Y for my favorite knee fixing exercises.&nbsp; Did 10 minutes on the stationery bike followed by 3 sets of 10 reps of leg extensions.</p> <p>Next, got onto the treadmill with an easy start and gradually increasing speeds (some of it at 6:50-7:10 range but only short amounts).</p> <p>Fingers crossed that there isn&#39;t anything wrong with my left knee that the right workout can&#39;t help fix.</p> Thu, 29 Mar 2018 06:00:00 Wed, Mar 28, 2018 <p>8.74 mi, 1:09:02, 7:54 avg</p> <p>Ran from my house to Starkey Blvd and ran to just past the bridge and then returned back.&nbsp; First two-ish miles were at an easy pace and then I started picking it up in the third mile.&nbsp; At the end of my run my garmin told me it was a new 10K PR for me (new garmin specific PR 45:23).&nbsp; That was surprising but not too surprising because I have not done any longer tempo runs or 10k races.&nbsp; I did run faster for the second half of a 12 mile run two weeks before NYC marathon where I averaged 7:09 pace - but that was with the Garmin 310.&nbsp; Anyway, it was a nice reminder of where I need to get back to and that I&#39;m slowly improving.&nbsp;&nbsp;</p> <p>&nbsp;</p> Wed, 28 Mar 2018 06:00:00 Tue, Mar 27, 2018 <p>6.26 mi, 50:31, 8:04 avg</p> <p>Started from the little church near Longleaf and did out and back on the Starkey Blvd bike trail.&nbsp; Once again I ended with a fast mile, it felt like maximum effort (similar to last 2 weeks where I did 6:50 and 6:33) - today I did 6:42.&nbsp; It probably wasn&#39;t quite maximum effort but it did feel pretty hard.</p> <p>In the evening watched Thomas run the 3200m at track meet hosted by Anclote HS.&nbsp; He acheived a new PR with official time of 11:01.37 (I timed 11:00.92 on my iPhone stopwatch, pretty close to official time and about what I&#39;m usually off by).&nbsp; Improved a little on all of his laps, with laps 5,6,and 7 a little slower than goal and coming back in lap 8.&nbsp; He ran with Jarod who also ran a similar pattern of staying behind Tom for at least the first half or more, and then sometime in 7th or 8th lap pulling ahead.&nbsp; This time Tom stayed with him most of the time and kept on closing the gap until Jarod finally pulled ahead in second half of the last lap and finished with 10:55.&nbsp; Tom says he&#39;s going to work on doing more tempo runs for improvement in lactate threshold - seems like a good strategy.</p> <p>Tom was one of the few (maybe only) runner from Mitchell boys team to PR today.</p> <p>Quote from Jenny to Tom (originally Tim Notke)&nbsp;&quot;Hard work beats talent when talent doesn&#39;t&nbsp;work hard&quot;</p> <p>Wanted to congratulate him after the race but left so I wouldn&#39;t be in his face.</p> Tue, 27 Mar 2018 06:00:00 Sun, Mar 25, 2018 <p>3.15 mi, 27:41, 8:46</p> <p>I ran with Jacob from my house, just past the &quot;zero energy&quot; house and then back.&nbsp; This is my first time running Sunday in a while (not counting races).&nbsp; I was feeling a little stiff from yesterday&#39;s run so I warned Jacob I might be really slow until getting warmed up, but I wasn&#39;t any slower than usual and we picked it up a little bit each mile.&nbsp; First run with Jacob.</p> Sun, 25 Mar 2018 06:00:00 Sat, Mar 24, 2018 <p>15.75 mi, 2:23:01, 9:05 avg</p> <p>Ran on Suncoast trail, starting from the trailhead near SR50 with Joe and Jamie.&nbsp; We dropped off a cooler about 2.5 miles from the start since there are no water stops on the trail.&nbsp; Nice morning, with a chilly low 40&#39;s to start but warmed up a little when the sun came up.&nbsp; Joe had 20 miles to do, I was good with 15-16 and Jamie was good with whatever.</p> <p>We grabbed a drink at the 2.5 mile cooler we left and Joe grabbed his big gatorade that he carried most of the way out.&nbsp; &nbsp;I was feeling sluggish for the first few miles but felt better as the miles went on.&nbsp;&nbsp;</p> <p>At the top of the 6 mile hill, I did one extra repeat while Jamie waited and Joe was also doing some extra. We continued on almost to 8 miles then turned back.&nbsp; In the 9:00&#39;s on the way out and mid 8:00&#39;s on way back.</p> <p>I really enjoy these hills and the variety from the usual flatness is a good change.</p> <p>Unfortunately, someone stole our cooler.&nbsp; It was not visible except to someone who actually stopped there.&nbsp; Fortunately, since it was cool out, no one was dying of thirst and it was only 2.5 miles back, but still felt bad for Jamie that her cooler had been swiped.</p> <p>Joe ran some more extra (in addition to his extra back and forth while we were running) to get to 20 miles.</p> Sat, 24 Mar 2018 06:00:00 Fri, Mar 23, 2018 <p>5.6 mi, 55:06, 9:50 avg</p> <p>Ran with just Jamie at 7:30 in the neighborhood (Joe said he was running at 6:30 doing intervals but he ended up starting at 8:30).</p> <p>Pretty good run overall, taking it easy on the pace.</p> Fri, 23 Mar 2018 06:00:00 Thu, Mar 22, 2018 <p>9.16 mi, 1:20:35, 8:48 avg</p> <p>Sort of a repeat of last week, where after doing 10 miles (at a slighter faster average) on all pavement, I ran down Trinity Blvd again with a little bit over 4 miles on the grassy shoulder.&nbsp; This time I also went a little bit further, turning left onto East Lake and running to near the entrance of Crescent Oaks.&nbsp; It felt long again, but the pre-run dread of running the length of Trinity Blvd was gone this time, it was just something I was going to do.&nbsp; Weather was good again, it&#39;s been pretty much perfect running weather lately.&nbsp; I was chilly at the start but had to take off my hat after the turn around because I was getting hot.</p> <p>After work saw Jacob run his his second middle school track meet (I missed his first one), he did well running the 800m in 2:36 (1 second slower than his PR), he led for the first lap but got passed&nbsp;by two kids coming into the last turn of the second lap, splits were 1:16.5 and 1:19.5 so not a huge slow down for the second lap.</p> Thu, 22 Mar 2018 06:00:00 Wed, Mar 21, 2018 <p>10.64 mi, 1:29:12, 8:23 avg</p> <p>So, today was a pretty good run, one of the better ones I&#39;ve had in a while, maybe I&#39;m making some forward progress.&nbsp; Ran on Starkey Blvd bike trail after starting from my house and running on SR54 to Starkey Blvd and then back home the same way.&nbsp; First mile was 10:22, last 4.6 miles ranged from 7:50 down to 7:22.</p> Wed, 21 Mar 2018 06:00:00 Tue, Mar 20, 2018 <p>6.05 mi, 49:06, 8:07 avg</p> <p>Ran up and down the Starkey Blvd bike path.&nbsp; 9:35 first mile - better than many of my slow first miles, felt pretty good.&nbsp; 5th mile was 6:33 - it felt extremely difficult, but it was the same difficulty as the 6:50 mile I did last week.&nbsp; Maybe getting a little speed back.&nbsp; Trying to get back to where I can string together 3.1 6:25 or faster miles to get back to sub 20:00 5k&#39;s</p> <p>It&#39;s hard going back up but worth it to try.</p> Tue, 20 Mar 2018 06:00:00 Mon, Mar 19, 2018 <p>3.42 mi, 31:21, 9:11 avg</p> <p>Easy running, warm-up near my house, then out and back to the gate, followed by strides workout 10x25 seconds with 50 second jogs in between.&nbsp; First two, I could not get out of the 6:00&#39;s, but then was under 6:00 for 7 out of the 8 remaining ones.&nbsp; These short workouts have been helping me to avoid&nbsp; dead legs and I usually can comfortably run at a faster pace the next day, so I think it helps me stay out of a pace rut without being too harsh.</p> Mon, 19 Mar 2018 06:00:00 Sat, Mar 17, 2018 <p>23.01 mi, 3:39:33, 9:33 avg</p> <p>I woke up at 2:00 dealing with repercussions from the chilli-mac I had for lunch and feared it was something even worse.&nbsp; Dogs woke me up two hours later.&nbsp; I got back to sleep for a little bit and then figured I&#39;d still give the run a try, wanted to run 22 with some of it on trails.&nbsp; I met up with Joe, Jamie, and Daisy at Longleaf.&nbsp; We ran up Starkey Blvd to the entrance of Starkey Park where the others turned around and I continued on.</p> <p>Stopped at the shelter where the Striders had set up and had two doughnut holes and half a cup of coffee, then headed onto the off road trails.&nbsp; Ran near the horse corral and then out on the orange trail to where it branched slightly left and then out to the power line road.&nbsp; &nbsp;Turned onto the bike path and ran about 1/4 mile to the water cooler to top off my bottle.&nbsp; It was still kind of chilly out, glad I wore my hat but it was starting to feel comfortable.&nbsp; Ran back to the power line road and turned north and headed up that was for a few miles until almost 12 miles total since I left (knowing I&#39;d head back a slightly different way, I wanted to go past exactly 11 miles).&nbsp; Part of the raod starts with baseball sized rocks, so I had to pretty much walk over that section but it was only a few hundred feet long.&nbsp;&nbsp;</p> <p>The rest of the road was nice, saw some dear crossing the path and a few Sandhill cranes flying overhead making their squawking noise (I tried to get some video of them but was too slow).</p> <p>Took the detour back to the water cooler on the way back (soon had to take off my hat with the sun out), then continued south on the power line trail back to the orange trail.&nbsp; Trail miles on the way back were about a minute/mile faster than on the way in.</p> <p>Finally, back to Starkey Blvd and I thought it would feel like it would take forever but it wasn&#39;t so bad.&nbsp; I picked up a little more speed and chugged along, finishing up the last mile at 8:15.</p> <p>So, hopefully the Croom Fools Run will be not so bad now that I&#39;ve gotten some distance and a little bit of off road, but will see what happens.</p> Sat, 17 Mar 2018 06:00:00 Fri, Mar 16, 2018 <p>5.43 mi, 55:44, 10:15 avg</p> <p>Easy paced run with Joe and Jamie.&nbsp; Intentionally wanted to cut back on distance and speed compared to the last two days in order to get ready for longer run tomorrow.&nbsp; Usual neighborhood and along Fox Hollow run.</p> Fri, 16 Mar 2018 06:00:00 Thu, Mar 15, 2018 <p>8.18 mi, 1:10:44, 8:39 avg</p> <p>Earlier in the week my plan was to get two days in a row of 10 plus miles, but I was running too late on time and decided to cut back the mileage.&nbsp; I still wanted to make it challenging so I settled on 8 miles by running to the end of Trinity Blvd which always seems much longer than it is and includes a little over 4 miles run on the grassy shoulder so it&#39;s a little bit trail like.&nbsp; I wasn&#39;t aiming to run fast and would have been happy somewhere in the 9:15-9:30 range.&nbsp; But, my first mile wasn&#39;t as slow as they are are sometimes and some of the grassy miles were faster than expected, so instead of 9:15-9:30 avg it was 8:39 - only slighter slower than yesterday&#39;s average.&nbsp; So, despite not doing 10 miles I felt good about the long stretch of the same road.</p> <p>In the evening, went to see Thomas run at the track meet, hosted at Mitchell HS.&nbsp; My parents also came as well as Jenny and Andy.&nbsp; He ran the the 1600m and 3200m.&nbsp; Previously, for his old 3200m it was his only event for that meet but tonight he would be doing both.&nbsp; He had not broken 5:00 since his first time but was coming in close.&nbsp; But, tonight he nailed it with a time about the same as his PR but 0.08 seconds faster.&nbsp; This time he had a really good 3rd lap compared to his other 1600s, still had a good 4th lap but not faster than the 3rd lap - he usually gets back at least a second or two faster in the 4th lap compared to the 3rd lap.&nbsp;</p> <p>Then, in the 3200m he ran 11:07 - nearly tied with his 3200m, but this time on 1600m race legs - also scored some points for the team with 6th overall.</p> <p>I was glad my parents had a chance to see him race tonight.&nbsp;</p> Thu, 15 Mar 2018 06:00:00 Wed, Mar 14, 2018 <p>10.29 mi, 1:28:15, 8:34 avg</p> <p>I set out from my house thinking that this would be a long and very slow run, which was true for the first mile and part of the way into the second mile.&nbsp; I carried a 10 oz bottle with me and one gel which I took at the little church and dropped off my bottle.&nbsp; I was listening to music but it was turned down pretty low and in the background, it was some sort of meditation music which I guess helped.&nbsp; Pace picked up and stayed pretty steady with the last 3 miles averaging a 7:40 pace.</p> <p>This run felt what I think running should feel like (at least as far as training runs go).</p> Wed, 14 Mar 2018 06:00:00 Tue, Mar 13, 2018 <p>6.11 mi, 53:15, 8:43 avg</p> <p>Ran at Longleaf from the church, out and back on Starkey Blvd bike path.&nbsp; It was chilly, high 40&#39;s.&nbsp; No drinks needed.&nbsp; First mile about 10:30, felt like I&#39;d never run faster again.&nbsp; Last mile 6:50, felt great to get moving again.&nbsp; However, that 6:50 felt like what a 6:10 should have felt like.&nbsp; I&#39;ll have to try and run one to find out.</p> Tue, 13 Mar 2018 06:00:00 Mon, Mar 12, 2018 <p>2.22 mi, 20:32, 9:15 avg</p> <p>When I first thought about running it was still raining out, cleared up eventually so headed outside.&nbsp; Ran to the gate and back and did a few random intervals up and down the street with the last one 0.25 miles, running at a 6:43 pace.</p> <p>After the run, push-ups: 25, 25, 30 and pull-ups: 10, 10, 15</p> Mon, 12 Mar 2018 06:00:00