The Long Run Running Blog at FastRunningBlog.Com http://mark.fastrunningblog.com/ Fri, 13 Dec 2019 17:06:27 FeedCreator 1.7.2 Wed, Dec 04, 2019 http://mark.fastrunningblog.com/blog-12-04-2019.html <p>9.04 mi, 1:20:41, 8:55 avg, elev gain 341 feet, HR 139 bpm</p> <p>I was planning on doing a tempo run on a longer out and back but had to change plans a little bit.&nbsp; Had sod installed in the front yard but the sprinkler system was damaged, so was waiting on irrigation repair person (all day window with 30 minute advance call).</p> <p>So, I did 4 loops through Westlake neighborhood (actually more like a figure 8) so that I&#39;d always be less than 30 minutes from home (maybe like 10 minutes at the farthest).</p> <p>It felt a little boring at first, and then especially at the start of the third loop.&nbsp; Twice, I had to stop a pet a big dog that ran out to greet me.&nbsp; The first time I didn&#39;t know if the dog was friendly (the owner, who was working on top of his roof assured me he was).&nbsp; The second time around I knew the drill with the dog.&nbsp; And, the third time past the dog, he just sat on the front yard looking at me - I guess I was no longer interesting.</p> <p>Weather was great.</p> <p>Also, I started going faster most of the 4th loop and did the last mile about 7:27 pace.</p> Wed, 04 Dec 2019 07:00:00 Tue, Dec 03, 2019 http://mark.fastrunningblog.com/blog-12-03-2019.html <p>10.1 mi, 1:36:43, 9:34 avg, elev gain 207 feet, HR 130 bpm</p> <p>I wanted to go a little bit farther.&nbsp; Although I felt kind of slow and clunky, the pace was not too bad, ending up at 9:34 average.&nbsp; Ran from Westlake, south through the cut through and over to the Pinellas Trail and then north to just past Conservation Park. Quick stop there on the way back to take a gel and use the fountain.</p> Tue, 03 Dec 2019 07:00:00 Wed, Nov 27, 2019 http://mark.fastrunningblog.com/blog-11-27-2019.html <p>4.27 mi, 44:02, 10:19 avg, HR 121 bpm</p> <p>&quot;Ran&quot; with Stella from my house out to the Lake Dan trail out 2 miles-ish and then turned around.&nbsp; There was a lot of stopping for restroom breaks (all for the dog, none for me) and some sniffing followed by charging ahead.&nbsp; Fortunately I was using the leash that goes around my waist and has some bungee so that helps to dampen the pulls.</p> <p>Need to get her out on more runs.</p> <p>Tomorrow is the Turkey Trot, 5k and 10k</p> Wed, 27 Nov 2019 07:00:00 Tue, Nov 26, 2019 http://mark.fastrunningblog.com/blog-11-26-2019.html <p>9.05 mi, 1:24:42, 9:22 avg, elev gain 230 feet, HR 137 bpm</p> <p>Ran from Westlake Village, through the cut through and over to the Pinellas Trail.&nbsp; Took the crosswalk a little bit north of downtown to add some more distance and it seems a little bit safer.&nbsp; When I got to the intersection of Curlew (where I usually turn around) turned left and ran until reaching 4.5 miles.&nbsp; Hit the water fountain on the way back.&nbsp; After the turnaround I had three miles under 9:00, but slowed it down for the last mile to 9:13, trying to keep the easy run easy.</p> Tue, 26 Nov 2019 07:00:00 Mon, Nov 25, 2019 http://mark.fastrunningblog.com/blog-11-25-2019.html <p>7.57 mi, 1:05:30, 8:39 avg, HR 139 bpm</p> <p>Out and back run from my house, past Lake Dan to the Keystone Road section for a bit then turning back around.&nbsp; Got back to my house and then did 6x100m strides to finish up the morning.&nbsp; My right toe felt kind of funny a couple of times during the strides so it slowed me a tiny bit but still ran pretty good.</p> <p>Feeling pretty recovered from Saturday&#39;s run which seemed to take more out of me than I thought it would.</p> Mon, 25 Nov 2019 07:00:00 Sat, Nov 23, 2019 http://mark.fastrunningblog.com/blog-11-23-2019.html <p>14.55 mi, 2:01:23, 8:20 avg</p> <p>Long run, Saturday morning later start than I should have but the weather was pretty decent so it&#39;s ok and probably good that I had some extra sleep.</p> <p>Started out from Longleaf, running up the bike path along Starkey Blvd.&nbsp; Just under a mile into the run I saw a group of cyclists heading toward me, coming around a curve.&nbsp; A woman on a bike falls over to the side.&nbsp; I reach her just as a friend of hers is going to her and I start to ask her if she&#39;s ok.&nbsp; It sounded like she was snoring, not sure what happened.&nbsp; Her other friends are soon gathered around.&nbsp; They are asking her questions while someone is calling 911.&nbsp; She&#39;s able to answer her full name but still isn&#39;t getting up, in a few minutes I can hear sirens in the distance.&nbsp; Not needing to be one more bystander, I get going again on my run.</p> <p>&nbsp; About 2 miles into the park I stop to refill my water bottle, but the cooler is mostly empty (if you rock it back and forth a few more drops come out).&nbsp; A woman and her dog also stop at the cooler, I tell her there&#39;s no water unless you rock it.&nbsp; Another woman rides by and calls out &quot;Stellaaaa!&quot;.&nbsp; So, I ask which one was Stella.&nbsp; The woman is Stella and fortunately she&#39;s not offended about me mentioning that I have a dog named Stella.</p> <p>I&#39;m almost out 7 miles where I&#39;d planned on turning around but I decide to try and go a little farther to the next water cooler, just past the power lines.&nbsp; There&#39;s two serious looking cyclists hanging out at the next one.&nbsp; No water there either.&nbsp; One of the guys offers me some of his water but I&#39;m ok, can always get some from the faucet outside the bathrooms.&nbsp; Ask the guys how far they are riding, I&#39;m expecting to hear some distance between 50 and 100 miles.&nbsp; Nope, these guys are riding 200 miles today.&nbsp; They started out down in St. Pete, came up Alt 19, over to this way and plan on riding up to Brooksville, looping around there and then heading back.</p> <p>Head back from the water stop, back to Longleaf.&nbsp; Nothing else eventful or noteworthy occurred.&nbsp; I picked up the pace a bit and ran some miles in the 7:40&#39;s and last one at around 7:30.&nbsp; However, when I had about 4 miles left to go I slowed down a little bit, on purpose as this was supposed to be an &quot;easy&quot; run but had turned into a pace pushing run.</p> <p>The pace was a little slower than last week, the run a little bit longer but it felt a lot harder.&nbsp; However this run did cap off a 55 mile week with two mid-week workouts.</p> Sat, 23 Nov 2019 07:00:00 Fri, Nov 22, 2019 http://mark.fastrunningblog.com/blog-11-22-2019.html <p>9.06 mi, 1:22:55, 9:09 avg, elev gain 190 feet, HR 139 bpm</p> <p>Easy-ish out and back run from Westlake Village over to the Pinellas Trail north to just past conservation park.&nbsp; Started out feeling kind of sluggish, slowly warming up with first mile at 11:00 pace.&nbsp; But, I slowly got faster and the second half of the run was in the 8:00&#39;s.</p> <p>Really nice morning out, enjoying the weather.</p> Fri, 22 Nov 2019 07:00:00 Thu, Nov 21, 2019 http://mark.fastrunningblog.com/blog-11-21-2019.html <p>8.38 mi, 1:10:02, 8:21 avg</p> <p>Ran from my house, out to the Lake Dan trail.&nbsp; Plan was for 2 mile warm up, 5x1k @4:00 (6:26 pace, 5k goal pace), then about 2 mile cooldown on return trip home.</p> <p>Weather was really nice, but I wasn&#39;t feeling very fast but also didn&#39;t want to bag it and give up before starting it.&nbsp; Even bad workouts at least get better toward the end usually.</p> <p>I was a little slow on the first repeat, the next two were closer to goal pace but still a little short of goal.&nbsp; Finally, hit the last two at 6:21 pace.&nbsp; The 4th one actually felt pretty good, the 5th one was a struggle, was really feeling it in my breathing toward the end.</p> <p>Run back home was nice.&nbsp; I should probably add in some more variety.</p> Thu, 21 Nov 2019 07:00:00 Wed, Nov 20, 2019 http://mark.fastrunningblog.com/blog-11-20-2019.html <p>7.1 mi, 1:03:20, 8:55 avg, HR 139 bpm</p> <p>Out and back run from my house to the trail along Lake Dan Preserve and then back.&nbsp; Nice low 60&#39;s (warmed up from 51 earlier in the morning). 10:12 first mile, 7:58 last mile.</p> <p>I was a little clunky feeling starting out but got into a good groove eventually.&nbsp; Massage yesterday helped out.</p> Wed, 20 Nov 2019 07:00:00 Tue, Nov 19, 2019 http://mark.fastrunningblog.com/blog-11-19-2019.html <p>8.06 mi, 1:05:14, 8:06 avg, elev gain 177 feet, HR 153 bpm</p> <p>Ran from Westlake Village out to the Pinellas trail (about two miles), then ran north on the trail 2 miles, then 2 miles back to the starting area with goal pace of 7:00.&nbsp; I had trouble locking onto the pace and fell behind a little bit, gained some ground on the second mile, and finally after the turn-around did the last two miles faster.</p> <p>Paces were: 7:07, 7:01, 6:69, 6:50</p> <p>As usual, the jog back home after the tempo felt nice.&nbsp; Weather was really pleasant this morning also.</p> <p>So, I&#39;ve got this idea to try and qualify for NYC marathon.&nbsp; Need a 1:32 or better.&nbsp; My 5k time predicts something close to that.&nbsp; Going to see what I can do at the Turkey Trot 5k next week, hopefully something sub-20:00, like 19:50 or so.</p> <p>But more importantly, can I increase my 7:00 pace tempo distance?&nbsp; In the past if I can manage a 7:00 tempo pace for 7 miles I&#39;ve got a good shot at a half marathon at the pace.</p> Tue, 19 Nov 2019 07:00:00 Mon, Nov 18, 2019 http://mark.fastrunningblog.com/blog-11-18-2019.html <p>8.72 mi, 1:19:15, 9:05 avg, elev gain 218 feet, HR 140 bpm</p> <p>Out and back run from Westlake Village, out through ths south cut through and over to the Pinellas Trail via Georgia Ave., then headed south to the pedestrian bridge before turning back.</p> <p>It was a pretty good run, last three miles were in the low 8:00&#39;s.</p> Mon, 18 Nov 2019 07:00:00 Sat, Nov 16, 2019 http://mark.fastrunningblog.com/blog-11-16-2019.html <p>13.13 mi, 1:45:07, 8:00 avg, HR 151 bpm</p> <p>Ran from Longleaf, up Starkey Blvd and into the park until just over 6 miles.&nbsp; Steady pickup with the first couple miles slow then reaching about 8:00 pace after 5 miles, then into the 7:00&#39;s with the last mile at 7:06.</p> <p>Longest run since the marathon and first time running about an 8:00 pace for a long run, trying to make these feel easy again!</p> Sat, 16 Nov 2019 07:00:00 Fri, Nov 15, 2019 http://mark.fastrunningblog.com/blog-11-15-2019.html <p>6.71 mi, 1:02:40, 9:20&nbsp;avg, HR 130 bpm</p> <p>Normal Friday morning run from my house, down and back on the Lake Dan trail and then 6x100m a few houses down on my street.</p> Fri, 15 Nov 2019 07:00:00 Wed, Nov 06, 2019 http://mark.fastrunningblog.com/blog-11-06-2019.html <p>7.06 mi, 8:52 avg, HR 141</p> <p>Out and back from Foxwood house to Keystone Rd via the Lake Dan trail and then back home.</p> Wed, 06 Nov 2019 07:00:00 Tue, Nov 05, 2019 http://mark.fastrunningblog.com/blog-11-05-2019.html <p>8.08 mi, 1:16:40, 9:29 avg, HR 139</p> <p>Out and back from Westlake Village to Curlew Rd/Alt 19 and back.</p> Tue, 05 Nov 2019 07:00:00