The Long Run Running Blog at FastRunningBlog.Com Mon, 18 Jun 2018 17:18:57 FeedCreator 1.7.2 Tue, Jun 12, 2018 <p>7.67 mi, 1:13:09, 9:32 avg</p> <p>Wanted to do a fairly simple route with only an out and back (although did end up with one small loop and a little side trip to Pop Stansell park).</p> <p>Ran from Westlake village, exited south through the cut through past the Y, continued south until reaching Florida Ave which took me to the Pinellas trail, headed about 1.75 miles south until reaching the closed pedestrian bridge (could have crossed the street at street level but decided that was a good spot to turn around).&nbsp; Headed back north and took a short detour to Pop Stansell to go look at the water from the dock and then stopped for water refill at the fountain before heading back to Westlake village.&nbsp;&nbsp;</p> <p>Felt like the right amount of miles for today.</p> Tue, 12 Jun 2018 06:00:00 Mon, Jun 11, 2018 <p>6.25 mi, 55:28, 8:53 avg, elev gain 86 feet</p> <p>I did not want to run more than a few miles, I did not want to run a new route, I didn&#39;t want to leave the neighborhood, I didn&#39;t even want to have a run where you&#39;re amazed at how much better you feel at the end of the run vs the start of the run because it means you had to make it past the sucky part.</p> <p>So, despite all of this, I ran a new route, east on Alderman, south on 19, and then east on Nebraska, turned right onto 19th street thinking I could cut through the side streets to get to the Palm Harbor Y, which you can&#39;t do, so&nbsp; I turned around, went back to Nebraska, and then headed up 18th street, and then to Pennsylvania Ave to 16th Street where the Y is located.&nbsp; There were some new hills to run on, there&#39;s even a hill to get to the Y parking lot.&nbsp; I went inside to use the fountain and take a gel, then headed back out and used the cut through to get back into Westlake Village where I took Village Way back to the house but going the long way.</p> <p>So, I ran more than a few miles, ran a new route, it felt like an adventure and I was glad that I had one of those runs where you feel a ton better at the end compared to the beginning.</p> Mon, 11 Jun 2018 06:00:00 Sat, Jun 09, 2018 <p>This was my first 5k since December when I did the Say No To Drugs 5k in Clearwater, where I could not get under 22:00.&nbsp; So, it was good to take a chance and sign up for this race as well as asking if Thomas wanted to run this one as well (we both ran the Turkey Trot, where I ended up having a decent time there &quot;in the 20:00&#39;s&quot;).</p> <p>It was lucky that the weather was a little better than usual, relatively &quot;cool&quot; for a June race in Florida and it&#39;s a mostly shaded course, pretty flat but a few very small hills which prevent it from being overly flat.&nbsp; Warmed up by walking from the car to registration, then back to the car, then back to the race area and then did about 0.6 miles easy jogging and a few strides.&nbsp; I saw lots of people I knew and it was great to be surrounded by so many friends.</p> <p>The race started like it always does, packed into the starting area, just waiting for the horn to sound.&nbsp; I was a couple rows back from the very front.&nbsp; Thomas was farther up with his high school friends.&nbsp; For the first half mile, the crowd thinned out into a long line with gaps between small groups of runners.&nbsp; I slowly caught up to (Magic Pants) Robin (wasn&#39;t sure if I would - he&#39;s been chipping away at his times despite the increasing age (now 68).&nbsp; His wife Pat has been doing the marketing for this race, now 11 years in a row.</p> <p>I was feeling better than I had been in a while, holding my pace just under 7:00.&nbsp; I think the beet juice shot I had done at 6:00 was helping.&nbsp;&nbsp;</p> <p>Thomas was nowhere to be seen.&nbsp; Last year, I was trailing him, slowly caught him and eventually passed him, but not this year, he was way up ahead someplace I was pretty sure.</p> <p>As I approached mile 2, I was on track for a few seconds over 7:00 pace.&nbsp; I decided that wasn&#39;t going to happen, even if it meant slowing down for mile 3.&nbsp; Made it under in 6:56, relaxed a little and saw my pace slip.&nbsp; But the race had other plans.&nbsp; There were still people ahead of me that I was following and people behind me that I knew would pass me if they could - people I had passed and were hoping to pass me back.</p> <p>I slowly got back my pace, coming back from a slow down to 7:30ish, to almost breaking 7:00, hitting mile 3 at exactly 7:00.&nbsp; It was a straight shot to the finish line and I ran the last 0.1 at a 5:40 pace.&nbsp; A guy who had been wanting to pass me shook my hand after the race congratulating me on how I took off at the end.</p> <p>My friend Daisy had run the 10K that morning and was cheering on the finishers.&nbsp; I asked her if she&#39;d seen Thomas.&nbsp; She had seen him finish and thought she saw about 17:50 on the clock.</p> <p>His actual time was 17:48 (about a 2 1/2 minute improvement from this race last year and a new PR by about 35 seconds).&nbsp; The two top finishers were guys in their mid 20&#39;s with times of 15:51&nbsp;and 16:13, followed by another high schooler (not from Mitchell) named John who was a second behind 2nd place guy.&nbsp; Then there about a 1:30 gap with Tom at the lead of all of the other high schoolers (the next 10 finishers).</p> <p>So, overall, I could not have been happier with this race.&nbsp; I feel like I&#39;m ready to race again, I had a lot of fun, and Tom had a big jump in time from his last 5k as well as over his fastest 5k.</p> <p>&nbsp;</p> <p>Finished off the running morning with a lap around my neighborhood so I&#39;d have over 6 miles for the day.</p> Sat, 09 Jun 2018 06:00:00 Fri, Jun 08, 2018 <p>4.11 mi, 37:54, 9:13 avg, elev gain 70 feet</p> <p>Very unmotivated to start running but decided to at least get some miles, meaning at least 3, which fortunately turned into 3.&nbsp; Found and took the secret cut through out of the neighborhood which makes running to the Palm Harbor Y only about a mile (otherwise almost 2 miles without the cut through).&nbsp; Ran along Nebraska, back into Westlake village from the south entrance, looped through the park and then one more loop on Maple Ridge back to the house.</p> <p>Purposely went a little slower today.&nbsp; Going to give 5k a try tomorrow morning at RAP River run.</p> Fri, 08 Jun 2018 06:00:00 Thu, Jun 07, 2018 <p>6.45 mi, 58:36, 9:05 avg, elev gain 60 feet</p> <p>Did an out and back run from Westlake village from the northern entrance, west on Alderman to where it dead ends, then further west on another street that dead ends but has a little cut through to the Pinellas Trail.&nbsp; North on the Pinellas trail to Wall Springs park, then did a little loop inside the park with a stop at one of the little wooden piers (pier #2).&nbsp; Looked into the water and saw a school of fish, mostly mullet but also a few sheepshead.&nbsp; They looked like they were enjoying the morning.&nbsp; &nbsp;Ran back out the way I came but headed north on the Pinellas trail just a little bit more, almost to the old railroad tunnel before turning back.</p> <p>Temperature felt much nice today (75 vs yesterday&#39;s 79), and I brought a little hand held bottle.</p> <p>&nbsp;</p> Thu, 07 Jun 2018 06:00:00 Wed, Jun 06, 2018 <p>6.19 mi, 56:03, 9:04 avg</p> <p>Ran in Foxwood neighborhood with Joe and Jamie.&nbsp; Jamie canceled so it was just Joe and I.&nbsp; Good run, but it felt very muggy (it rained a little bit later which explained it).&nbsp; We saw a little alligator past the bridge.&nbsp; This little guy had been hanging out in an ever shrinking puddle until there was only a little water left by the drain - but now it is filled back up.&nbsp; We also saw another little gator (this one even smaller) in the pond near the Heritage Springs gate.&nbsp; As for land animals we saw an armadillo and a rabbit as well as the usual array of squirrels.</p> <p>On the way back into Foxwood we ran into Jamie who had decided to at least get in a couple of miles.</p> Wed, 06 Jun 2018 06:00:00 Tue, Jun 05, 2018 <p>7.4 mi, 1:06:58, 9:03 avg, elev gain 163 feet</p> <p>Zigzagged through Westlake village to hit some of the hills, then exited onto Nebraska Ave, until turning left on Omaha Ave.&nbsp; I was going to head south for a while until reaching 3.5 miles, but instead when I got to Florida Ave, I looked to the right and had a clear view of the flag pole outside of Pop Stansell Park and could see the water of St Joseph Sound and the Gulf, so headed that way.&nbsp; Ran out onto the little pier where some guys were fishing and stopped to look out over the water before turning around and heading back the way I came.&nbsp; It was a bit warm this morning and I did not carry anything to drink nor did I bring any money to stop at a store - I&#39;ll have to not do that again.</p> <p>&nbsp;</p> Tue, 05 Jun 2018 06:00:00 Mon, Jun 04, 2018 <p>4.32 mi, 38:35, 8:56 avg, 113 feet elev.</p> <p>Westlake Village run - ran the Village Way loop and then did out and back on Lakeview Drive so I could go up and over the hill.</p> Mon, 04 Jun 2018 06:00:00 Sat, Jun 02, 2018 <p>13.03 mi. 2:00:06, 9:13 avg</p> <p>Ran with Joe, Jamie, and Renee from Longleaf to Diane&#39;s house where we picked up Craig and Diane.&nbsp; Ran from there to Starkey, stopping at the shelter briefly before turning back.&nbsp; On the way into the park I talked everyone into an a few sets of an &quot;Indian run&quot; or sometimes called last man sprint or leap frogs.&nbsp; Everyone complains at first, but then they seem to have fun and some distance paces and the overall pace picks up.&nbsp;&nbsp;</p> <p>I was feeling pretty good until about mile 11 when the mugginess of the morning caught up to me, I stopped for a bit, then started again but went slower for mile 12.&nbsp; Joe and Renee went ahead.&nbsp; I felt better once we finished mile 12 and got back to the old&nbsp; pace and even picked it up slightly for mile 13.</p> <p>Picked up Tom and Andy from Jenny&#39;s about 12:00 and took them to lunch at Tarpon Tavern - Andy picked it but it&#39;s one of my favorites.&nbsp; I wanted to live there one time - mile 36 of the 46 mile Pinellas Trail Challenge has an aid station there.&nbsp; Great to spend time with my two favorite boys.</p> Sat, 02 Jun 2018 06:00:00 Fri, Jun 01, 2018 <p>4.38 mi, 34:02, 7:46 avg</p> <p>Broken up run in the neighborhood.&nbsp; Ran Stella for a little over half a mile, then ran to Joe&#39;s house to let his dog out, once I got there I accidentally stopped and saved the run (first part was 1.8 miles at 8:17 avg), then ran back home and up and down the street a little past my house (2.04 miles at 7:25 avg).&nbsp; After finishing and going back inside I noticed that my total was 3.84 miles, so why not at least get over 4 miles for the morning.&nbsp; So, I ran out about a 1/4 mile, then came back running fast to run some sub-7:00 which turned into almost sub-6:00 with 1:31 for the return 1/4.</p> <p>&nbsp;</p> Fri, 01 Jun 2018 06:00:00 Thu, May 31, 2018 <p>2.54 mi, 21:40, 8:32 avg, no climbing</p> <p>Insurance run.&nbsp; Wanted to run in the evening if I could get my end of month work done early enough but was not sure if that was going to happen so I went out for a little bit.&nbsp; Foxwood neighborhood run, first 0.8 miles with Stella, then ran one loop around the neighborhood. First mile average was 10:20.&nbsp; &nbsp;Then, for a fun run I had the idea to keep running until the average got below 9:00.&nbsp; &nbsp;I was able to reach that and then kept on going for a little bit after that.&nbsp; So, next mile was 7:22 but was not looking at pace until I had finished the mile.&nbsp; Last 0.54 stayed at 7:22, so must have found a groove.&nbsp; Easy to do I suppose when you know it&#39;s just for a little bit.&nbsp; Just need to extend that out another 24.66 miles or so and I could run another good marathon!</p> Thu, 31 May 2018 06:00:00 Wed, May 30, 2018 <p>5.08 mi, 46:26, 9:09 avg, 108 feet</p> <p>I got pretty wet on this run.&nbsp; Sure, it felt nice at first, a very light sprinkle you could hardly feel, making the warm humid air more bearable.&nbsp; I ran a couple loops around the Westlake Village Park and then ran up and over the hill at Woodcutter and Lakeview before heading back on Lakeview, past the house, then turned around and ran up and over the Woodcutter hill until reaching one mile away from the house.&nbsp; At this point rain had picked up and was now pouring down, ran back toward the house again until getting just over 5 miles for the morning.&nbsp; Now I was wet, but it was all good.</p> Wed, 30 May 2018 06:00:00 Tue, May 29, 2018 <p>3.13 mi, 27:11, 8:41 avg</p> <p>Cobbled together about 5k of running.&nbsp; Started with about 0.5 miles with Stella running up and down the street for a warmup.&nbsp; Next, ran out and back to the gate for another 1 mile.&nbsp; Then moved onto 9x25 seconds strides with 50 second jogs.&nbsp; I was going to just do 5, but added some on and on the last one I promised myself I would not make myself do ten this time - although I should have!&nbsp; I almost ran all of them under 6:00 pace - somehow on the second one the pace was 6:01.&nbsp; It&#39;s a pretty good improvement from back in December where I could only run one of the ten under 6:00 pace.</p> Tue, 29 May 2018 06:00:00 Mon, May 28, 2018 <p>8.56 mi, 1:20:27, 9:24 avg</p> <p>Memorial Day run with the Striders.&nbsp; Left my house about 6:30 and met Jamie at the gate near Duck Slough, then we ran to Longleaf in time for the group photo.&nbsp; We had at least 40 people this year.&nbsp; Ran out and back on Starkey Blvd with Joe, Renee, and Cynthia and other random people from the Striders.&nbsp; They had all sorts of fun food and drinks and some healthy fruit.&nbsp; Hung out for just a few minutes before running back home.</p> Mon, 28 May 2018 06:00:00 Sat, May 26, 2018 <p>11.03 mi, 1:47:33, 9:45 avg</p> <p>Joe, Jamie, and Cynthia drove down to Palm Harbor to run with me in Westlake Village.&nbsp; Joe brought some fresh baked blueberry muffins for after the run.&nbsp; At the start of the run it was sprinkling a bit -&nbsp; rain was on and off lightly for a good part of the run.&nbsp; Run started with a loop through the little neighborhood park (about 0.6 mile loop), then continued back onto the roads and making our way south (in a sort of zig-zag) until exiting onto Nebraska, then heading through downtown PH to the Pinellas Trail, then north to Crystal Beach Ave.&nbsp; Cynthia was looking for just 7 miles.&nbsp; I had wanted to run to Crystal Beach but it would have made the run more like 8 miles, so we turned right instead, making our way back to Alderman Road and then heading back to the north entrance of Westlake Village.</p> <p>&nbsp; Cynthia hung out and walked Stella in the park while I took Joe and Jamie for another 4 mile loop, this time turning left on Nebraska, north up Belcher and back to the north entrance.</p> <p>Hung out for a few more minutes after the run.&nbsp; It was a pretty fun morning.</p> Sat, 26 May 2018 06:00:00 Fri, May 25, 2018 <p>5.43 mi, 52:04, 9:35 avg</p> <p>Easy run with Jamie in the neighborhood, 6:30ish start time in the morning.</p> Fri, 25 May 2018 06:00:00 Thu, May 24, 2018 <p>3.29 mi, 30:32, 9:17 avg</p> <p>Short, easy run in Westlake Village.&nbsp; First 1.4 miles with Stella and then ran the rest by myself.</p> Thu, 24 May 2018 06:00:00 Wed, May 23, 2018 <p>1.83 mi, 17:12, 9:23 avg, 48 feet&nbsp; with Stella</p> <p>2.66 mi, 21:28,&nbsp; 8:04 avg, 101 feet&nbsp; sans Stella</p> <p>1.59 mi, 17:16,&nbsp; 10:51 avg&nbsp; with Aubrey (Jacob had Stella)</p> <p><strong>AM:</strong></p> <p>Started out running with Stella, doing some random loops in Westlake Village, see seemed to have had enough, so I dropped her off and went back out and ran up and down the hills.</p> <p><strong>PM</strong>:</p> <p>Took Jacob and Aubrey (and Stella) to &quot;hump day hustle&quot; at Longleaf at the start of the Starkey bike trail.&nbsp; It was a bit warm still (low 80&#39;s).&nbsp; I started out and was in warm up mode but Aubrey took off with the group so I had to get out of low gear a little bit early to keep up with her.&nbsp; Apparently Liz was also trying to keep up.&nbsp; After about a half mile Aubrey started to slow a little.&nbsp; We took a short walk break and made it to a little past 3/4 mile before turning back.&nbsp; She finished the mile at 10:12.&nbsp; We took a couple more walk breaks on the way back but made it ok.&nbsp; Jacob and Stella did three miles.&nbsp; Stella was wiped out after the run and drank two bottles of water (although a lot of it ran onto the ground as it was poured into her mouth while she lapped at the bottle).&nbsp; Two different people took turns watering her.&nbsp;&nbsp;</p> <p>We dropped Stella off at the house, gave&nbsp;her dinner, and then met the group at Johnny Brusco&#39;s for pizza and watch the Lightning game.&nbsp; I had to turn down a free beer, sad.&nbsp; But, other than that it was pretty fun.</p> <p>&nbsp;</p> Wed, 23 May 2018 06:00:00 Tue, May 22, 2018 <p>5.94 mi, 53:55, 9:04 avg</p> <p>Went for a less broken up run and ran sort of a trapezoid/rhomboidish loop.&nbsp; Headed south through Westlake Village and headed west onto Nebraska Ave to Alt 19 and hopped onto the Pinellas trail, turned left onto Crystal Beach Ave and ran to the little beach area that they have and touched the water of the Gulf because I was there.&nbsp; About 4 miles to get out there.&nbsp; Took a shorter route home - back on Crystal Beach Ave, north a little on Alt 19 (ran past Gyro King which has a sign for 2for1 Gyros every Wednesday from 3-close), then head east on Klosterman (ran past my old office in the key west style office building where I had my own little porch)&nbsp;until arriving back at Westlake Village and then to the house.</p> <p>Fun little route.</p> Tue, 22 May 2018 06:00:00 Mon, May 21, 2018 <p>1.42 mi, 14:16, 10:03 avg&nbsp; (with Stella)</p> <p>2.27 mi, 18:17, 8:03 avg (sans Stella)</p> <p>First part of the run was with Stella, looping around on Westlake Village roads and through the little park.</p> <p>Second part of run was without Stella, similar but slightly different route, hitting some of the small hills.&nbsp; Garmin data only says I did 49 feet of climbing but when I look at the elevation chart and it shows several climbs which add up to more than that.</p> Mon, 21 May 2018 06:00:00 Sat, May 19, 2018 <p>13.12 mi,&nbsp; 1:54:34, 8:44 avg</p> <p>Parked at Diane&#39;s house, ran to Alico Pass and intercepted Jamie and Daisy who had started earlier at Longleaf.&nbsp; Ran back with them to Diane&#39;s house, headed back out running toward Longleaf and were joined by Craig and Diane.&nbsp; In the 9:00&#39;s (9:05-9:47 range)&nbsp;for the round trip to Longleaf and back. Picked it up a little for last mile back to Diane&#39;s, stopped for drink refill then headed out again with goal of 4 miles at marathon pace (targeting 7:45 pace), it wasn&#39;t super hard but it wasn&#39;t easy and I had to keep some focus to hold the right pace until the last mile which seemed to finally start to feel easier (ran 7:43, 7:41, 7:31, and 7:24 and then last 0.12 @ 6:44).</p> <p>It had warmed up by the end but breeze was helping.&nbsp; A little bit better mileage for the week and a longer run to finish a pretty good week of running.</p> Sat, 19 May 2018 06:00:00 Fri, May 18, 2018 <p>5.41 mi, 51:03, 9:26 avg</p> <p>Ran with Joe and Jamie in the neighborhood and up and down by fox hollow.&nbsp; Cool weather and mostly relaxed pace, nice morning run.&nbsp; 6:30ish start time.</p> Fri, 18 May 2018 06:00:00 Thu, May 17, 2018 <p>6.26 mi, 53:20, 8:31 avg</p> <p>Ran in Foxwood and near Fox Hollow, ran from my house to Trinity Blvd, then went into the c-gate neighborhood to run 4x400m repeats with 400m easy jog between.&nbsp; I wanted to do at least something and not keep letting speed slip away.&nbsp; Ran splits of 1:31, 1:33, 1:29, and 1:31</p> <p>Fairly consistent and maybe slightly better than how I thought they might go.&nbsp;&nbsp;</p> Thu, 17 May 2018 06:00:00 Wed, May 16, 2018 <p>3.34 mi, 28:58, 8:40 avg, elev gain 61 ft</p> <p>Morning run in Westlake Village and a little outside the neighborhood also.&nbsp; Left the neighborhood, then right on Alderman and then south down Belcher to Nebraska and back up through the southern entrance.</p> <p>1.19 mi, 12:37, 10:35 avg</p> <p>I promised Stella I&#39;d take her to hump day hustle near Longleaf on the Starkey Blvd bike path.&nbsp; Got there a little bit late and I ran in cargo shorts and a tech shirt - almost a come as you are run.&nbsp; Stella had fun and it wasn&#39;t too hot (82 with a little bit of breeze).</p> Wed, 16 May 2018 06:00:00 Tue, May 15, 2018 <p>3.8 mi, 34:18, 9:01 avg,&nbsp; elev gain 82ft</p> <p>1.34 mi, 10:37, 7:55 avg, elev gain 50 ft</p> <p>Two part run, around the same time.&nbsp; First part was a squarish loop venturing a little outside of the neighborhood, south to Nebraska Ave, up Omaha St back to Alderman and then back to the house.&nbsp; It was pretty good scenery and seemed somewhat rolly but was not as much as I thought it was.</p> <p>So, I added one more out and back on Lakeview after finishing the first part.</p> Tue, 15 May 2018 06:00:00 Mon, May 14, 2018 <p>2.64 mi, 25:00, 9:27 avg, elev gain 53 ft</p> <p>Fairly short, mostly easy paced run in Westlake Village.&nbsp; Sort of a big rectangle loop with a little rectangle near the house at the end of the run.&nbsp; Was a pretty decent morning weatherwise.&nbsp; I was hoping for more climbing on the small rolling hills.&nbsp; Still working on best routes for most climbing.</p> Mon, 14 May 2018 06:00:00 Sat, May 12, 2018 <p>11.81 mi, 1:37:30, 8:15 avg</p> <p>Solo run from my house to SR54 , up Starkey Blvd, and then into Aristida nbhd turning around at Diane&#39;s house.&nbsp; She had just brought her stuff inside but garage door was open so I went in and said hi and she gave me some gatorade for my bottle.&nbsp; I didn&#39;t start until just before 8:00, but it was still pretty cool out and there was a little bit of very light rain here and there.</p> <p>The run overall was pretty good, never really got into a very smooth feeling faster pace but wasn&#39;t horrible or too hard, just a little more effort than the runs earlier this week.</p> <p>Also, on my way up I saw Joe and talked to him briefly, and then a little bit later saw Jamie and Renee (they all started about 6:30).&nbsp; &nbsp;There were a number of people running south down Starkey Blvd that were part of the C2C - new relay from Cocoa Beach FL to Tarpon Springs following the route of the in progress Coast to Coast Florida trail.&nbsp; I had not heard of this race before , inaugural event, maybe check it out next year.</p> Sat, 12 May 2018 06:00:00