The Long Run Running Blog at FastRunningBlog.Com http://mark.fastrunningblog.com/ Mon, 15 Oct 2018 02:54:03 FeedCreator 1.7.2 Fri, Oct 12, 2018 http://mark.fastrunningblog.com/blog-10-12-2018.html <p>10.18 mi, 1:26:09, 8:28 avg</p> <p>Had company today for my hard run, Joe ran with me, starting from Longleaf.&nbsp; It was cooler this morning, not yet chilly but at least cool enouogh to not be warm at the start (although would be kind of warm on the return trip). We warmed up with 2 miles easy, out and back from the little church.&nbsp; Then headed out for the repeats.</p> <p>I had to make a brief pit stop shortly into the run, told Joe to go ahead, then had to make a second stop because my shoe was loose and it was aggravate the heel of my right foot, so figured I&#39;d make one more quick stop.&nbsp; &nbsp; Got going again and did not stop again until finishing the three miles.&nbsp; Caught up to Joe finally just after two miles.</p> <p>First three mile repeat: 7:09, 7:06, 6:53</p> <p>Rested and jogged a little and looked to see if Joe was nearby, decided he must have turned around early.&nbsp; Got going again and this time did a little bit better both pace-wise and not stopping.</p> <p>Second three miles: 7:02, 6:56, 6:51</p> <p>Stopped back at my car for fresh drinks in my handheld then did two easy miles in Longleaf for the warm down.&nbsp; Went kind of slow, right foot bothering me a little.&nbsp; I shouldn&#39;t have worn these older GoMeb shoes and stuck with the Brooks Launch instead, oh well.</p> <p>But, pretty good run overall with 2 out of 3 hard runs finished for this week.</p> Fri, 12 Oct 2018 06:00:00 Thu, Oct 11, 2018 http://mark.fastrunningblog.com/blog-10-11-2018.html <p>5.08 mi, 46:24, 9:08 avg</p> <p>Warmer today, 81 degrees and humid at the start.&nbsp; Did one big loop Alderman, Omaha, Nebraska, Belcher, back to Alderman, then a smaller loop inside Westlake to finish off the 5 miles.&nbsp; First mile 10:43, last mile 8:17.</p> <p>&nbsp;</p> <p>Had dinner at Fireside pizza later in the evening.&nbsp; Did not get the pizza this time but had the spaghetti and meatball (it&#39;s singular on the menu, a second meatball is extra), it was pretty good but I think not quite as good as Brick Oven (but Fireside&#39;s pizza is a little better than Brick Oven&#39;s).&nbsp; Longer run tomorrow with 2x3 mile repeats.</p> Thu, 11 Oct 2018 06:00:00 Wed, Oct 10, 2018 http://mark.fastrunningblog.com/blog-10-10-2018.html <p>5.18 mi, 48:05, 9:17 avg, elev gain 77 feet</p> <p>Back to easy days, scheduled said 4-5 miles.&nbsp; Ran out the south entrance of Westlake, to Nebraska, then 18th and Pa Ave, then reversed the course back.</p> <p>My first mile was kind of slow (10:46), but my last mile was faster at 8:13.&nbsp; I can run a little faster on the first mile with a more extensive warm up but instead I used the first mile as part of the warm up.&nbsp;&nbsp;</p> Wed, 10 Oct 2018 06:00:00 Tue, Oct 09, 2018 http://mark.fastrunningblog.com/blog-10-09-2018.html <p>9.66 mi, 1:19:11, 8:12 avg, elev gain 122 feet</p> <p>Workout of the day 4x1 mile @10k pace, then 4x400m @5k pace, with 2 mile warm up and 2 mile warm down.</p> <p>I am beginning to dread these workouts a little less each time even though the schedule keeps slowly increasing the difficulty.&nbsp; I was hoping for cooler weather but temps have gone back up slightly, but no worse than what they have been.&nbsp; I was feeling slightly less than excited but just wanted to get it done (however I&#39;d end up feeling great at the end).</p> <p>I used the Westlake loop consisting of Lakeview and Village Way which contains 3 small hills.&nbsp; Ran the first repeat clockwise, next one counterclockwise, and then repeated.&nbsp; The mile finishes up about a quarter mile from the house so I use the jog back to the house as the rest portion (and grab a quick cold drink from the bottle I left in the driveway).&nbsp; One direction is a little harder than the other.</p> <p>Splits for the 1 mile repeats: 6:38, 6:44, 6:35, 6:48</p> <p>Next up were the 400&#39;s: 1:35, 1:32, 1:34, and 1:27</p> <p>The last one felt great because it was the last one and running under 6:00 pace for a little made me feel fast.</p> <p>Finished off with the 2 mile warm down which I had to cut slightly short due to a meeting at work.</p> <p>&nbsp;</p> Tue, 09 Oct 2018 06:00:00 Sun, Oct 07, 2018 http://mark.fastrunningblog.com/blog-10-07-2018.html <p>18.07 mi, 2:28:51, 8:14 avg</p> <p>Today&#39;s run called for 8 miles easy, 6-8 miles marathon pace, 2 miles easy.&nbsp; Run was supposed to be on rolling hills but I didn&#39;t want to try this in Westlake and didn&#39;t want to drive to Brooksville and figured I&#39;ve been doing extra rolling hills on most of my runs.&nbsp; Weather was just a little bit cooler, start temps in the low 70&#39;s.&nbsp; Stashed my cooler a few miles into the run, drove back to the start and got going.</p> <p>Started from Longleaf, running up Starkey Blvd bike path for 4 miles and then 4 miles into Starkey Park.&nbsp; Passed by Tom and waved to him while I was starting out and he was coming back from his run.&nbsp; First 8 miles went ok, slow starting mile at 10:04, then was running about in the 8:40&#39;s.&nbsp; As I approached the turnaround and the start of the marathon pace miles I was afraid it was feeling harder than it should have.&nbsp; Decided not to let it get in my head.</p> <p>Hit the turnaround and was able to step on the gas and run next mile in7:35, one down seven to go.&nbsp; Left the park and started heading south down Starkey Blvd.&nbsp; Got to where my cooler was and refreshed my drink bottle, 2.4&nbsp;miles left to go.&nbsp; Able to keep it below 7:30 after that and finished that last mile at 7:16.</p> <p>MP miles were: 7:35, 7:27, 7:30,7:35, 7:28, 7:25, 7:27, 7:16</p> <p>Crossed the street back into Longleaf and ran 2 more easy miles to finish off the run.</p> <p>So, this was the first run in a while with marathon pace miles where I didn&#39;t have to cut it short.&nbsp; Back in mid-August I had 4x3 miles @MP which I did manage to finish.&nbsp; I had initially tried that run on Friday, scrapped it and retried on Sunday which was lucky since I ran into my friends that were starting out with 1.5 miles @7:40 pace so I had some help getting onto pace that day.</p> <p>&nbsp;</p> Sun, 07 Oct 2018 06:00:00 Sat, Oct 06, 2018 http://mark.fastrunningblog.com/blog-10-06-2018.html <p>5.34 mi, 47:55, 8:59 avg, elev gain 96 feet</p> <p>Shorter, easy run on the schedule.&nbsp; Started a little bit later in the morning but it was much cooler than last week&#39;s run.&nbsp; Jacob did not have a meet and wanted to run with me - we haven&#39;t had too many days that line up where we can run together.&nbsp; Ran down Lakeview Dr and out the south entrance of Westlake Blvd and headed west via Pennsylvania Ave and made our way down to Pop Stansell Park.&nbsp; Got a drink from the fountain and turned back.&nbsp; I saw a guy that looked famililar but couldn&#39;t quite remember then he called out my name.&nbsp; It was Ken from Tae Kwon Do.&nbsp; He was out walking his dog on the Pinellas Trail.&nbsp; Stopped and chatted with him for a couple minutes then got going again.&nbsp; Picked up the pace a little bit.&nbsp; As we got close to getting back into Westlake, Jacob said he wanted to run about 7:30 pace once we turned the corner.&nbsp; I followed behind him and the pace kept on getting a little faster, finishing that last mile at 7:10 (with Jacob a few steps ahead of me), then he wanted to sprint up the last hill.&nbsp; I held back a bit since I had my big run coming up tomorrow and this was supposed to be my easy day.&nbsp; The 7:10 felt easier when following someone vs running it myself.</p> <p>Capping off another 50 mile week.&nbsp; Feeling pretty good but keeping an eye on my right foot with some PF starting.</p> Sat, 06 Oct 2018 06:00:00 Fri, Oct 05, 2018 http://mark.fastrunningblog.com/blog-10-05-2018.html <p>10.44 mi, 1:21:21, 7:48 avg</p> <p>Today&#39;s workout was 3mi@half mar pace, 3 minute rest, 2mi@half mar pace, 2 minute rest, and then 1 mile @10k pace, sandwiched between 2 miles warm up and 2 miles warm down.</p> <p>It&#39;s getting slightly cooler but it&#39;s still barely under 75 degrees at the start and into the high 70&#39;s at the end of the run.&nbsp; It doesn&#39;t help that I&#39;m not getting started while it&#39;s still dark but the little bit of extra sleep helps also.</p> <p>Run was still difficult, but the splits were all just a little bit better than previous similar runs, and for the last fast mile I knew I could do 6:45 or better and ended up with 6:35 (although that turned into a bit of a struggle for the last 0.25 mile).</p> <p>First 3 fast miles: 7:02, 7:00, 6:53</p> <p>Next 2 fast miles: 6:56, 6:51</p> <p>1 mile @10k: 6:35</p> <p>I even felt a little better on the warm down this time than last time with 8:22 and 7:57 which both felt pretty easy.</p> <p>I was thinking about last year when I tried a tempo run of 4 miles at 7:00/mile and quickly realized I couldn&#39;t do it.&nbsp; I think I&#39;m getting a little bit better but it&#39;s been a slow enough process.</p> Fri, 05 Oct 2018 06:00:00 Wed, Oct 03, 2018 http://mark.fastrunningblog.com/blog-10-03-2018.html <p>7.04 mi, 1:02:47, 8:55 avg, elev gain 131 feet</p> <p>Easy run day (scheduled called for 5-7 miles).&nbsp; Ran out and back from Westlake Village to a little bit past the entrance to Pop Stansell Park.&nbsp; Slightly cooler morning at the start.&nbsp; First mile was slow at 10:24, last mile was 8:02 but the overall average was in the easy range.</p> <p>I saw Kenny while running, he asked where Stella was (I often run into him while walking Stella and he sometimes gives her one of his dog&#39;s treats - one time they were fancy duck dog treats) - I need to get her out on some more runs.</p> <p>Tomorrow is a farely rare mid-week day off. Still feeling like my legs are fresh.</p> Wed, 03 Oct 2018 06:00:00 Tue, Oct 02, 2018 http://mark.fastrunningblog.com/blog-10-02-2018.html <p>10.54 mi, 1:34:09, 8:56 avg, elev gain 388 feet</p> <p>Another hill workout.&nbsp; 2 mile warm up, then 10x(400m uphill @10K pace, 45 second jog, 400m downhill @goal marathon pace, 90 second jog between sets), then 2 mile warm down.</p> <p>I woke up feeling slightly lethargic.&nbsp; Got going and had a decent warm up, ending up near the corner of Lakeview and Sandy Hook where I set my drink bottle down.&nbsp; The first repeat went ok as I gradually sped up even while going uphill.&nbsp; But, after the first one, mentally it seemed like a figurative mountain to climb to do 9 more repeats, but without too much worry I did the second one, then things seemed better.&nbsp; When I finally made it halfway at number 5 I thought about taking a slightly longer break, but instead I kept going.&nbsp; Finally, when I finished the 7th one I did take a slightly longer break in order to refill my water bottle from the cold drinking fountain.</p> <p>Then with just 3 left, the 8th one was easier, the 9th one was a little harder but the 10th one I felt like I didn&#39;t have to pace myself.</p> <p>So, paces for the 10 repeats, up and then down, were:</p> <ol> <li>6:40, 7:23</li> <li>6:37,&nbsp;7:30</li> <li>6:40, 7:22</li> <li>6:37, 7:19</li> <li>6:38, 7:20</li> <li>6:39, 7:16</li> <li>6:29, 7:14</li> <li>6:33, 7:30</li> <li>6:49, 7:22</li> <li>6:29, 7:06</li> </ol> <p>Then , finally the 2 mile warm down.</p> <p>I was hoping that the cooler fall temperatures would be here, but it was still 76 degrees at the start.&nbsp; Getting better and it&#39;s going to be a few degrees cooler in the morning later in the week.</p> <p>Also, I somehow thought that this was the most number of hill repeats on the schedule.&nbsp; Nope.&nbsp; In two weeks this workout will be 12 times up and down the hill.&nbsp; The workout after that will have less repetitions but will be on an uphill that is 800m long.&nbsp; Scouting around for possible locations now, might have to be on a treadmill.</p> Tue, 02 Oct 2018 06:00:00 Mon, Oct 01, 2018 http://mark.fastrunningblog.com/blog-10-01-2018.html <p>Scheduled day off, no running but I did manage to get over 13,000 steps</p> Mon, 01 Oct 2018 06:00:00 Sun, Sep 30, 2018 http://mark.fastrunningblog.com/blog-09-30-2018.html <p>18.39 mi, 2:34:00, 8:23 avg</p> <p>Big run for the week, not completely according to pace/distance goals but not that far off and a step up from the usual 15ish long runs.</p> <p>Goal was 2 mile warm up, 3x(4@marathon goal pace, 2 easy) for a total of 20 miles.</p> <p>Woke up just after 6:00 but was closer to 6:30 by the time I actually got out of bed.&nbsp; Headed to Starkey Blvd, dropping off small drink cooler at Aristida entrance.&nbsp; Did the two mile warm up in Longleaf.&nbsp; Saw Daisy and Leah finishing up their runs just as I was about to start the faster miles, said hi to them for a few minutes.&nbsp; Got going on the Starkey Blvd and then ran into Jenny and said hi to her briefly.&nbsp; Started again and without too much difficulty was on pace to run in the 7:30&#39;s.&nbsp; I&#39;d hit the entrance to Aristida about 2.7 miles into the 4 mile MP section, turn down the street and go far enough on the sidestreet so I&#39;d finish, run a little bit easy and grab a refresh for my handheld drink bottle (was carrying just one 10oz bottle).&nbsp; Temperature was no longer cool but a little bit warm with the usual Florida early fall humidity (not much different from Florida late summer humidity).</p> <p>First section MP miles: 7:34, 7:37, 7:40, 7:40</p> <p>Finished the two easy mile section and was now inside Starkey Park.&nbsp; Decided I&#39;d run three miles of the faster segment before turning back to do the 4th mile which would put me by one of the park&#39;s water coolers.&nbsp; There was a water cooler at the turn around, so I decided to stop just in case the other one did not have any water, so this segment was not done non-stop.&nbsp; I did have a lot more energy after the brief stop.&nbsp; The second set had been going in survival mode where I wasn&#39;t forcing myself to stay in the 7:30&#39;s, just whatever I could do to stay under 8:00</p> <p>Second section MP miles: 7:53, 7:48, 7:48, 7:24</p> <p>Two more miles easy and I was almost out of the park, then just 4 more of the harder miles.&nbsp; Heat was getting to me, wanted to just jog it home from here, but as a compromise, did one more fast mile and then was going to do the last two miles faster after taking it easy for a mile.&nbsp; Did the faster mile, then an easy mile and grabbed some ice from my cooler and drink top off.&nbsp; Changed plan again to just one more fast mile followed by jog back to the start.</p> <p>So, what was supposed to be 4 more miles at marathon goal pace turned into:</p> <p>7:28, 9:06, (0.75@)9:30, 7:22, (0.64@7:55)</p> <p>And the 20 mile run turned out to be 18.39 miles.</p> <p>But it did wrap up my biggest training month since March (and the march miles are counting the 33 1/3 mile and 50 mile ultra races).</p> Sun, 30 Sep 2018 06:00:00 Sat, Sep 29, 2018 http://mark.fastrunningblog.com/blog-09-29-2018.html <p>5.07 mi, 43:18, 8:32 avg</p> <p>Shorter run on the schedule today, did not run until 1:00.&nbsp; Drove out to Lakeland to watch Jacob run in the meet.&nbsp; He got a huge side stitch about mile 2, but still managed to finish in about 23:20 something.&nbsp; Weather was hot, race did not start until 10:00.&nbsp; Tom did not run this weekend, seeing if a few days off helps.&nbsp; I stopped by the Mitchell team tent and chatted with the coach and some of the parents and runners.</p> <p>Got home a little bit after 12:30 and then headed out the door for my run about 1:00.&nbsp; Already 90 degrees outside.&nbsp; There was a slight breeze.&nbsp; I decided I&#39;d just run an easy feeling pace, which turned out to be at the faster end of easy.&nbsp; Not sure why the heat didn&#39;t bother me, but am not complaining.</p> <p>This wraps up my first 50+ mile week since March.&nbsp; &nbsp;Still feeling pretty fresh, avoiding the chronic dead legs like I had last fall going into NYC marathon.</p> Sat, 29 Sep 2018 06:00:00 Fri, Sep 28, 2018 http://mark.fastrunningblog.com/blog-09-28-2018.html <p>10.21 mi, 1:28:39, 8:41 avg, elev gain - flat</p> <p>Schedule called for 8-10 mile easy run.&nbsp; Headed out from my house, to SR54, and then north onto Starkey Blvd bike trail.&nbsp; But, also took a little detour to drinking fountain outside the Longleaf pool for some extra water.&nbsp; Had a 10oz bottle with me, gatorade and lots of ice which was diluted more after topping it off.&nbsp; Tried a Roctane gel, salted chocolate, tasted pretty good.</p> <p>First mile was fairly slow, but not painfully slow at 9:47, then the rest of the miles were between 8:20 and 8:50.&nbsp; Had a couple of puddles on the trail to detour around.&nbsp; It was a pretty nice morning with not too many distractions.&nbsp; Knew I was going to skip the water stop on the way back so ran out a little more than 5 miles before turning around.</p> <p>Tomorrow will be a short and easy run and then Sunday will be 20 miles, but broken up into 2 mile warmup, followed by 3 sets of 4 miles at MP goal pace, then 2 miles easy pace.&nbsp; Hopefully the switching paces won&#39;t make it feel longer, should be ok.</p> Fri, 28 Sep 2018 06:00:00 Thu, Sep 27, 2018 http://mark.fastrunningblog.com/blog-09-27-2018.html <p>7.02 mi, 56:23, 8:02 avg, elev gain 124</p> <p>Scheduled run was 5-7 miles at &quot;aerobic pace&quot;, so not too fast but no dawdling.&nbsp; First mile 8:43 then settled into low 8:00&#39;s-to high 7:50&#39;s.&nbsp; Started out in Westlake and ran out the south end, across Pennsylvania Ave and a little bit on the Pinellas Trail before turning around and heading back.&nbsp; Last two miles were a little faster than goal range with those miles at 7:48 and 7:39, but overall the average came out right where I wanted it.</p> <p>Hint of cooler weather when starting out.</p> Thu, 27 Sep 2018 06:00:00 Wed, Sep 26, 2018 http://mark.fastrunningblog.com/blog-09-26-2018.html <p>5.05 mi, 46:00, 9:07 avg, elev gain 87 feet</p> <p>Easy running day, ran a square loop of Alderaman, Omaha, Nebraska, Belcher, back to Omaha and back into Westlake.&nbsp; It&#39;s a fairly obstacle free route mostly on sidewalks, a small amount of rolling elevation.</p> <p>Weather was fairly nice.&nbsp; Another day of the schedule checked off.</p> Wed, 26 Sep 2018 06:00:00 Tue, Sep 25, 2018 http://mark.fastrunningblog.com/blog-09-25-2018.html <p>9.65 mi, 1:20:51, 8:23 avg, elev gain 174 feet</p> <p>I have two worrisome runs this week (I&#39;ve been having weeks with three so this is a small cutback).&nbsp; Today&#39;s run called for 6x1200m repeats @10k pace.&nbsp; It would be a good workout to do on the track or a bit easier to do on a treadmill where I can punch in the paces - I&#39;d still have to do the physical work, just less mental.&nbsp; But, I picked the horseshoe route in Westlake.&nbsp; There&#39;s a little bit of rolling but I can avoid any of the bigger hills.&nbsp; I go out one way for the first repeat and then back the same way for the second one to end up where I started.&nbsp; It shouldn&#39;t be that difficult since there is a 2.5 minute jog/rest between sets, should be easier then running 4.5 miles @10k pace.&nbsp; Yet, I still struggle a little bit to keep an even pace with the starting and stopping.</p> <p>But, got through them one by one, hitting the paces I wanted with results being: 6:36, 6:43, 6:37, 6:44, 6:48, 6:39</p> <p>Repeats were sandwiched between 2 mile warm up and 2 mile warm down at easy paces.</p> <p>Weather was pretty good, started in mid 70&#39;s but around 80 for the warm down.</p> Tue, 25 Sep 2018 06:00:00 Sun, Sep 23, 2018 http://mark.fastrunningblog.com/blog-09-23-2018.html <p>15.22 mi, 2:01:12, 7:58 avg</p> <p>The scheduled run for today was 14-16 miles at aerobic pace.&nbsp; In other words, don&#39;t start out too slow, keep a nice steady pace, a little faster than easy pace but short of marathon goal pace.</p> <p>I knew I&#39;d get the miles in but I wasn&#39;t sure how my legs would react.&nbsp; I&#39;ve been fortunate this time around to not suffer from chronic dead legs like I did last fall, which makes the running itself more enjoyable.&nbsp; Each run seems to have a purpose, alternating between shorter and easy and some sort of intervals either short and fast or longer and still pretty fast, or a long run with some sort of twist.</p> <p>Training through the summer and into the fall means slowly getting nicer weather but still warm enough that it&#39;s a factor.&nbsp; Ideally I&#39;d start when it&#39;s still dark and have a few miles in by the time it starts getting light.&nbsp; But, work/life/run balance means that doesn&#39;t quite happen.&nbsp; So, today&#39;s run started at 7:34 am by the time I had dropped off my cooler on the course and did my warm up so I could get onto pace.&nbsp; Started out at Longleaf with simple route up Starkey Blvd bike path and into Starkey park.&nbsp; Cooler at 2.7 miles and hopefully there&#39;d be some cold water at the water stops in the park, but as a back up plan there are some ground temperature water faucets.</p> <p>First mile at 8:41, not quite the 8:00-8:20 range I wanted but hey it&#39;s still the warm up.&nbsp; Next mile at 8:10, then the next miles hovering plus/minus 8:00, and last 4 miles getting faster - 7:50, 7:53, 7:40, 7:34.</p> <p>It was a good sign when I got to my cooler and it was there and still filled with what I had put in it, including my small handheld bottle - was nice not to have to carry it starting out.</p> <p>Not too many people out running, saw Tom heading back when I was a little over a mile in and then various people I didn&#39;t recognize and a good number of people on bikes.</p> <p>There was some nice cold water in the park and it was a big relief when I hit the turnaround and was still feeling good.&nbsp; I kept on holding my pace until finally let myself speed up a little bit.</p> <p>Ended up two seconds faster than my faster end of the goal, compared to what I ran at NYC last fall this itself would have been a good marathon pace, but I&#39;m hoping this time around I can get into the low 3:20&#39;s or maybe even break 3:20.&nbsp; Still a ways to go to December.</p> <p>But, as a warning, ended up with a tender spot on my left calf.&nbsp; Didn&#39;t seem to affect my running and felt a bit better the next day.&nbsp; It was right near yesterday&#39;s bee sting (or maybe some other stinging insect because I didn&#39;t actually see it biting me).&nbsp; Might have thrown my gait off slightly.</p> <p>After the run, showered and did some stretching and then met Tom and Andy at TiresPlus to have the truck brakes looked at and also took them to lunch at Lucky Dill.&nbsp; Stopped by the Palm Harbor house after lunch, which they hadn&#39;t seen yet.&nbsp; Truck wouldn&#39;t be ready until tomorrow morning so Andy borrowed my car.&nbsp; Truck was back in action the next day, coming up on 15 years on reliable service.</p> Sun, 23 Sep 2018 06:00:00 Sat, Sep 22, 2018 http://mark.fastrunningblog.com/blog-09-22-2018.html <p>5.03 mi, 43:58, 8:45 avg</p> <p>Scheduled easy run today.&nbsp; Ran out and back in Starkey Park, starting in the field used for cross country meet parking, then onto the bike trail until I&#39;d gone out a little over 2.5 miles (also took a side trip to restroom in bike parking lot).&nbsp; Run felt better than expected despite the warming temps (started at 10:30 after watching the cross country meet).</p> <p>Tom had a better race this week than last week&#39;s race but still felt sick at the end.&nbsp; I went out to the 1 mile marker which took over a mile to get to (avoided walking on the course and there were no short cuts because it was on other side of small swamp/lake).&nbsp; There were a couple of other coaches there calling out splits.&nbsp; He was running JV this week to take some pressure off.&nbsp; Came through about 5:34 (I had 5:31 but had a slight delay in hearing the start which was over one of the coach&#39;s phones).&nbsp; He had one kid trailing him, one or two not too far behind and then a pack about 30 seconds after those kids.&nbsp;&nbsp;</p> <p>Jenny texted me that we was still out in front with about 1km to go.&nbsp; I couldn&#39;t get back to the finish in time because I had to wait for the part of the course that I had to walk on to clear up.&nbsp; He&#39;s been turning pale and feeling faint in the last mile of races, so he walked a little bit, enough to run again, and was still able to win by 44 seconds with a time of 18:39.</p> <p>&nbsp;&nbsp; No definitive answers yet from doctor visits.&nbsp; These are still super fast times but dissappointing when it looks like the hardwork is not paying off.&nbsp; I&#39;ve had problems with cramping during marathons before so started taking in a ton of salt (ok, not a ton but two fast food packets worth) and have not had any serious cramping since then.&nbsp; But, other than that I don&#39;t have any firsthand knowledge of what might be going on.&nbsp; Jenny has been helping him tweak intake of carbs and electrolytes.&nbsp; He ran in the 60&#39;s for mileage over the summer so aerobic base should be solid from that.&nbsp; Hopefully the tweaking will help.</p> <p>Also, we should be getting some cooler temps soon which should certainly help.</p> Sat, 22 Sep 2018 06:00:00 Fri, Sep 21, 2018 http://mark.fastrunningblog.com/blog-09-21-2018.html <p>10.59 mi, 1:28:01, 8:19 avg, elev gain 241 feet</p> <p>Workout of the day was 3x2 mile repeats at half marathon pace, 3 minute jog/rest between and 2 mile warm up and 2 mile cool down.&nbsp; This run felt daunting.&nbsp; I wanted to go to Trinity and run this on Starkey Blvd bike trail but ended up trying it in Westlake neighborhood.&nbsp; Other thoughts were maybe on Belcher road on the sidewalk or the Pinellas Trail.&nbsp; Belcher is kind of rolling and Pinellas trail has a lot of distractions and more road crossings and not a lot of good places to stash drinks. So, I ended up settling on Westlake and came up with a loop that cut out at least one of the bigger hills, with the rest being manageable.&nbsp; I also thought about shuffling around my runs but Sunday&#39;s run was looming long and putting in a hard workout after cross country does not always work out well (although this weekend&#39;s meet was in Starkey Park and Tom wasn&#39;t running until 9:00 so there would have been time to squeeze it in before if I started when the park opened).</p> <p>So, finally decided to just do it.&nbsp; Ran just over two mile warm up at easy pace (like really easy pace, first mile was about 12:00/mile not sure why I&#39;m so slow sometimes).&nbsp; Second warm up mile at 9:50.</p> <p>First repeat loop did not start out so well, was hovering in the 7:30&#39;s but was supposed to be at 7:08.&nbsp; Again, decided to just do it, put in some effort and see what the legs would do.&nbsp; Second mile better at 6:53, so the average for the two miles was not that far off from 7:08.</p> <p>Second repeat was better, 6:58 and 6:49.</p> <p>Ok, just one more to go.&nbsp; I had a slight problem getting back on pace and only hit 7:14 (but still better than first mile), second mile was exciting to be near the finish and came in at 6:47.</p> <p>Two miles easy and then it was all over.</p> <p>Looking forward to easy run tomorrow to get ready for long run on Sunday.</p> Fri, 21 Sep 2018 06:00:00 Wed, Sep 19, 2018 http://mark.fastrunningblog.com/blog-09-19-2018.html <p>6.41 mi, 57:37, 8:59 avg, elev gain 108 feet</p> <p>Easy run day today after yesterday&#39;s hill repeats.&nbsp; Ran from the house to Pop Stansell Park and then back.&nbsp; Pretty good run overall.&nbsp; Tomorrow is a rest day.&nbsp; Schedule has 5 or 6 running days per week with Monday off and some other day during the week but not always the same day off and sometimes no other days off.&nbsp; The small changes from week to week help keep it a little bit fresh.</p> Wed, 19 Sep 2018 06:00:00 Tue, Sep 18, 2018 http://mark.fastrunningblog.com/blog-09-18-2018.html <p>9.27 mi, 1:24:15, 9:05 avg, elev gain 343 feet</p> <p>Today was hill day.&nbsp; 8x400m uphill @10k pace, 45 second jog at the top, back down @7:30 pace, 1:30 jog, then repeat.&nbsp; Warmed up with 2 miles easy.&nbsp; Ran the same hill as last time which is just over 400m so I stop just a little bit short, climb is about 36 feet.&nbsp; Start on the corner of Lakeview Drive and Village Way and take a left onto Sandy Hook Rd.&nbsp; I could just go straight on Lakeview Drive but there&#39;s a few more cars and an extra speed hump to navigate over and a little less shade.</p> <p>I was dreading the challenge of this workout, but I think it&#39;s paying off little by little.&nbsp; Made it up the hill ok each time and had fun on the downhills.&nbsp; After the 5th repeat I refreshed my water bottle with cold water from the clubhouse water fountain so it may have been a little more than 1:30 for the break.</p> <p>Uphill paces were: 6:43,&nbsp; 6:46, 6:41, 6:39, 6:39, 6:31, 6:38, 6:26</p> <p>Downhills ranged between 7:04 and 7:33 (the 7:04 followed the 6:26 uphill).</p> <p>Finished off with 2 mile easy pace warm down.</p> Tue, 18 Sep 2018 06:00:00 Sun, Sep 16, 2018 http://mark.fastrunningblog.com/blog-09-16-2018.html <ol> <li>6.89 mi, 1:05:13, 9:28 avg , elev gain 84 feet (road)</li> <li>1.20 mi, 8:35, 7:11 avg (road)</li> <li>3.33 mi, 24:00, 7:13 avg (treadmill)</li> <li>2.16 mi, 20:02, 9:16 avg (road)</li> </ol> <p>This run wasn&#39;t the simplest but I think it came out ok.&nbsp; It was supposed to be 60 minutes easy, followed by 8 *(2 min 10K pace, 2 min marathon pace), and then 20 minutes easy.</p> <p>Alarm was set for 6:00 so I could be up and running before 7:00, but I hit snooze a couple of times and before I knew it, it was after 8:00.&nbsp; Weather app said it was 83 degrees already in Palm Harbor.&nbsp; Thought about Trinity and running on Starkey where it was 77 degrees, but would soon be over 80 within the next hour.&nbsp; I was debating what to do, time went by and after stepping outside it didn&#39;t feel so bad.&nbsp; There was good cloud cover and a little bit of a breeze.&nbsp; First 60 minutes would not be so bad.&nbsp; I decided I&#39;d run relaxed and easy for the 60 minute portion, head back to the house where I&#39;d have a cooler of cold drinks and ice sitting out and then try a couple repeats and if it didn&#39;t seem like it was going to work , finish up at the treadmill on the Y.&nbsp; But, the Y doesn&#39;t open until 11:00 on Sundays, so there&#39;d be some time to kill in between.</p> <p>So, the first 60 minutes went really well. Headed out of Westlake, turned onto Nebraska and then down Belcher until a little past 3 miles, then turned around.&nbsp; Light was taking a while when I came back to cross Tampa road, so I took a left and crossed it at 19th street and used that road to head north, then ran past the Y and through the cut through back into Westlake.</p> <p>Then I tried some of the speedy stuff which actually seemed to go ok at first.&nbsp; Problem was, I wasn&#39;t quite hitting the 10k pace even though I felt like I was putting in the effort, and then when switching to marathon pace, was running too fast.</p> <p>I thought about sticking to it on the road and debated back and forth then finally decided I&#39;d try the treadmill so I could get used to switching the paces back and forth by pressing some buttons.&nbsp; I&#39;d still have to do the work of moving my legs, but I wouldn&#39;t have to worry about not hitting the paces.</p> <p>So, I walked the dog, did a few odds and ends and pretty soon it was almost time for the Y to open.&nbsp; Got there and started just after 11:00.&nbsp; At first it felt pretty hard, but after 3 or 4 of them started feeling better, when I hit the 5th one I knew I had it, and then the 6th one was over.&nbsp; Thought about doing a 7th one as a compromise for the broken-upness of the run, but was fairly satisfied it was still a good run.</p> <p>Ok, one more thing, 20 minutes easy.&nbsp; I stepped back outside, ran 10 minutes out and then returned back to the parking lot.</p> <p>Didn&#39;t quite nail this run but was better than a month ago and it was supposed to be 10x(1 minute 5k, 1 minute MP).</p> Sun, 16 Sep 2018 06:00:00 Sat, Sep 15, 2018 http://mark.fastrunningblog.com/blog-09-15-2018.html <p>5.12 mi, 43:46, 8:33 avg</p> <p>Started the run at 11:30, temperature was already 90 degrees, but the clouds, the very light breeze and the trees helped.&nbsp; I was dreading how bad it might be, but when I hit the first mile at 8:53 I knew it would be alright.&nbsp; Like earlier in the week, today&#39;s easy run felt easy.&nbsp; Ran most of the t-shaped route in Foxwood and near Fox Hollow golf course.</p> <p>Earlier that morning drove up to Suncoast Technical HS in Brooksville to watch Tom at the cross country meet.&nbsp; The very light breeze had not started yet and I was getting soaked in sweat just standing around.</p> <p>After the run, went to Jenny&#39;s house and drove down with Andy to the truck topper store to get a new bed cover for his truck.&nbsp; Went to the same place I had gone 6 years ago when I needed something to cover the back so I could do the 1000 Islands road trip with the boys and Sammy.&nbsp; Slowly, the cover was falling apart and one day two of the four clamps failed and a strong wind blew it off the back.&nbsp; The new cover has six sturdier looking clamps holding it down so hopefully will last more the 6 years.&nbsp; On the way back had lunch at Frankie&#39;s Patriot BBQ for lunch.&nbsp; I don&#39;t get down here as much as I&#39;d like.&nbsp; Frankie was a member of our armed services who died in battle serving our country. His dad then left the corporate world and opened up this restaurant in honor of his son and others who have served.&nbsp; &nbsp;The food they serve here is some of the best BBQ around.</p> Sat, 15 Sep 2018 06:00:00 Fri, Sep 14, 2018 http://mark.fastrunningblog.com/blog-09-14-2018.html <p>9.38 mi, 1:17:48, 8:17 avg</p> <p>Today&#39;s workout 4 miles @ half marathon pace, 2 minute rest, 1 mile @ 10k-half pace.</p> <p>Weather was high 70&#39;s by the time I got started.&nbsp; Parked at the Longleaf church, warmed up a little bit then started the two mile warmup where I would also scope out the Starkey Blvd bike trail for large puddles and other possible obstructions.&nbsp; The road closure from last time was fixed and there were just two puddles, which I could start after passing them.</p> <p>Started the tempo portion, was supposed to do around a 7:08 pace, but my legs were not doing it at first, I couldn&#39;t get out of the 7:10&#39;s-7:20&#39;s.&nbsp; Wanted to scrap it or try and rearrange it but Sunday&#39;s run itself would be challenging so I couldn&#39;t retry this on Saturday.&nbsp; So, just go with it and see what happens and put the effort in even if the pace is coming up short.&nbsp; So, got through the first mile at 7:15, then it started to click and did the second mile in 6:59, and then I was at the turnaround, 7:06 for mile 3, and a good finish of 6:53 for the last mile.&nbsp; But it felt pretty hard and my desire for a strong finish had me feeling like I would not be able to do the faster mile.</p> <p>But, I did it somehow, starting out barely making the half marathon pace I got a little faster and did the faster mile at 6:45.&nbsp;&nbsp;</p> <p>Did the cool down by running south until almost reaching SR54, and turn left towards the Circle K until I was far enough in to get two miles by the time I got back to the church.</p> <p>Headed back home to shower and hang out with the cats while stretching before heading to work.</p> Fri, 14 Sep 2018 06:00:00 Thu, Sep 13, 2018 http://mark.fastrunningblog.com/blog-09-13-2018.html <p>5.1 mi, 46:33, 9:07 avg, elev gain 101 feet</p> <p>My run was a little bit faster, similar route to yesterday but more less zig-zagging and more of a square shape.&nbsp; It wasn&#39;t a bad run it just felt like a little more work than what an easy run should ideally feel like.</p> <p>Tomorrow&#39;s run will be a bit tougher.</p> <p>In the evening (6:00ish) went to Palm Harbor HS to watch Jacob run the cross country meet there.&nbsp; Got there when the girls race was going on, still a bit hot out but course seemed like it had a decent amount of shade.&nbsp; Boys race started, went over to 1 mile marker.&nbsp; Jacob came through at about 7:06.&nbsp; Just before they got there though, there was some sort of a warning siren.&nbsp; Turns out they have lightning condition detectors on the roofs which went off, so they soon shut down the race so the boys race was canceled.</p> Thu, 13 Sep 2018 06:00:00 Wed, Sep 12, 2018 http://mark.fastrunningblog.com/blog-09-12-2018.html <p>5.21 mi, 48:42, 9:21 avg, elev gain 117 feet</p> <p>Easy run day, 4-5 miles on the schedule.&nbsp; Felt surprisingly good, the slower pace felt nice (sometimes going slower feels clunky but today it had a nice and easy flow).&nbsp; Did a loop around Westlake with a run up Belcher to Alderman and back into the neighborhood.</p> <p>Stopped by the bike shop where Jenny works part time to drop off a gift for Tom&#39;s b-day, then tried to catch Jamie at home before she headed off to her next trip but just missed her.</p> Wed, 12 Sep 2018 06:00:00