The Long Run Running Blog at FastRunningBlog.Com http://mark.fastrunningblog.com/ Sat, 24 Aug 2019 18:46:58 FeedCreator 1.7.2 Tue, Aug 20, 2019 http://mark.fastrunningblog.com/blog-08-20-2019.html <p>10.41 mi, 1:27:49, 8:26 avg, HR 153 bpm</p> <p>The workout of the day is 3x2 mile repeats with goal pace of 7:25, plus two wam up and cool down miles.&nbsp; 2 minute jog/rest breaks between sets, so not a full recovery but not a straight 6 miles either.</p> <p>Used the Lake Dan path.&nbsp; It&#39;s about two miles from where it crosses the golf course down to Keystone Road, so a nice and quiet stretch.&nbsp; I would do the first repeat going south, do my rest break on Keystone, then back north for the second repeat.&nbsp; With the third repeat a 1 mile out and 1 mile back.&nbsp; I could keep my drink bottle on the fence so I didn&#39;t have to carry it.</p> <p>Repeats: 7:22, 7:19, then 7:13, 7:13, and finally 7:11, 7:04 for the last set</p> <p>It was a little bit faster than goal with the last repeat maybe being a bit too fast but I didn&#39;t want to risk slowing down too much once I was on pace.&nbsp; But I also did resist pushing the pace even farther.&nbsp; I need to train where I&#39;m at if I want to get back to the faster paces.</p> Tue, 20 Aug 2019 06:00:00 Mon, Aug 19, 2019 http://mark.fastrunningblog.com/blog-08-19-2019.html <p>7.69 mi, 1:17:51, 10:07 avg, HR 127 bpm</p> <p>Easy run day, 7 miles (supposed to do 8 but running late so compromised a little).&nbsp; Out and back from Foxwood to Lake Dan preserve trail.&nbsp; Peaceful run with good heart rate.</p> Mon, 19 Aug 2019 06:00:00 Sat, Aug 17, 2019 http://mark.fastrunningblog.com/blog-08-17-2019.html <p>18.19 mi, 2:51:43&nbsp;, 9:26:41</p> <p>Long run and first Beer Mile</p> <p>I had 18 miles scheduled and Escape Brewery was having their first ever beer mile which was at 9:00 am.&nbsp; So, I made an adventure out of it.&nbsp; Left the house in Palm Harbor at 5:50 am, heading north on Belcher until Klosterman, then over to US 19.&nbsp; This was probably the worst part of the run but it wasn&#39;t that bad.&nbsp; Traffic was still light and the sidewalk is set back pretty far from the road.&nbsp; But some of the sidewalk was uneven and there were lots of parking lots to cross where someone might not have seen me although I was wearing a headlamp and green safety vest.</p> <p>Also, mindful of my time, I did start out easy but slowly worked my way toward a 9:30 pace.&nbsp;&nbsp;</p> <p>Turning east onto Keystone Road, there were hints of light.&nbsp; The sidewalk is extra wide and then I was on the Pinellas Trail which was even nicer.&nbsp; Crossed over East Lake with no problems, and soon I was turning north onto the new trail along Lake Dan preserve.&nbsp; Felt like I was almost home.</p> <p>I swung by Escape to make sure race was at 9:00 and not 8:30.&nbsp; Still had 2.5 more miles to do so stopped by my house to grab a gatorade, did a loop in the neighborhood and then back to Escape.</p> <p>Got my bib, waited a little, warmed up a bit.&nbsp; The race was very, very casual.&nbsp; Original plan was for 4 laps around the little strip plaza but they couldn&#39;t do that for some reason, so they changed it to 8 laps in the front parking lot.&nbsp; They had a table set up with little dixie cups of beer (those little 3oz ones, filled maybe 2/3 so about 2 ounces or maybe a little less).</p> <p>I ran a little faster than expected, about a 7:31 pace, not bad for making 9 stops.&nbsp; When I finished the 8th lap my garmin said 0.89.&nbsp; I asked the guy in charge if I should do one more lap, he said if&nbsp; I wanted to.&nbsp; I might have won the race but no one was keeping time or places, it was all for fun.&nbsp; I think there were about 25 of us.</p> <p>We each got three tokens good for $1 off.</p> <p>After the race, it started to rain heavily.&nbsp; Earlier in the morning there were some light sprinkles.&nbsp; The rain had held off.</p> <p>Headed back home, showered and then got a ride from Andy back to Palm Harbor and we also grabbed lunch at Grain and Berry.&nbsp; &nbsp;So, it was a pretty fun morning.</p> Sat, 17 Aug 2019 06:00:00 Fri, Aug 16, 2019 http://mark.fastrunningblog.com/blog-08-16-2019.html <p>7.46 mi, 1:16:32, 10:15 avg, HR 127 bpm</p> <p>Rainy morning run from my house out onto the trail next to Lake Dan preserve, then back the way I came.&nbsp; Finished up on the street near my house with 6x100m strides.</p> <p>Good morning run, happy with heart rate.</p> Fri, 16 Aug 2019 06:00:00 Thu, Aug 15, 2019 http://mark.fastrunningblog.com/blog-08-15-2019.html <p>9.48 mi, 1:24:07, 8:52 avg, (no heart rate strap today)</p> <p>8x800m workout with 2 mile warm up and 2 mile cool down.&nbsp; 2 minute rest/jog between repeats.&nbsp; Goal of 3:25 (6:50 pace).</p> <p>Ran from my house to the new trail near Lake Dan preserve, warming up for 2 miles.</p> <p>Ran two repeats going south, two heading back north, and then repeated for a total of 8.&nbsp; Did this so I could grab a sip of gatorade if needed.&nbsp; Was able to make them all within goal but not much faster (which is ok), splits ranged from 3:18 to 3:23</p> <p>It&#39;s been a while since I&#39;ve done 8 of anything&nbsp; (last thing I can remember was doing 8 (or more) 400&#39;s while training for Jacksonville Marathon.</p> <p>Got the job done today.</p> Thu, 15 Aug 2019 06:00:00 Wed, Aug 14, 2019 http://mark.fastrunningblog.com/blog-08-14-2019.html <p>9.07 mi, 1:32:13, 10:10 avg, elev gain 192 feet, HR 131 bpm</p> <p>Out and back run, from Westlake Village to Conservation Park just north of Wall Springs Park.&nbsp; Took Pennsylvania Ave over to Pinellas Trail and headed north.&nbsp; Shortly after getting on the trail saw a streak of lightning ahead with an almost immediate boom.&nbsp; Got off the trail and found some shelter outside someone&#39;s garage.&nbsp; Waited for a minute, didn&#39;t see anything else and it seemed to be passing.&nbsp; Made it up to the park, rain started coming down steady for a little bit and then stopped.&nbsp; The air cooled down a bit.&nbsp; Waited a little bit, got going again.&nbsp;&nbsp;</p> <p>Made it to the underpass where a couple of cyclists were hanging out, thought about stopping again.&nbsp; Got to Wall Springs.&nbsp; More lightning, so found some shelter and waited for a bit.&nbsp; It finally seemed to pass, so kept going and eventually made it back home.&nbsp;&nbsp;</p> <p>It was a little bit more excitement than I wanted!</p> Wed, 14 Aug 2019 06:00:00 Tue, Aug 13, 2019 http://mark.fastrunningblog.com/blog-08-13-2019.html <p>8.17 mi, 1:09:07, 8:27 avg, HR 151&nbsp;bpm</p> <p>4 mi tempo run&nbsp;with 2 mile warm up and 2 mile cool down.&nbsp; Ran on the trail next to Lake Dan preserve.&nbsp; Goal was 7:36 pace.</p> <p>Able to hit each of my splits (7:26, 7:22, 7:19, 7:16) and slightly faster but also resisted thinking I should run them much faster.&nbsp; It was challenging as-is.&nbsp; Run was pretty good overall.</p> <p>&nbsp;</p> Tue, 13 Aug 2019 06:00:00 Mon, Aug 12, 2019 http://mark.fastrunningblog.com/blog-08-12-2019.html <p>8.78 mi,&nbsp; 1:36:17, 10:57 avg, elev gain 228 feet, HR 143 bpm</p> <p>8ish easy miles plus 6x100m strides at the end.&nbsp; Headed south out of Westlake Village and over to the Pinellas Trail, then south until Curlew Road.&nbsp; Was trying to keep it easy and relaxed but heart rate up a little bit higher than I wanted.&nbsp; When I got to Curlew Road I thought I&#39;d go into Publix to see if they had a water fountain.&nbsp; Did not see one so just used the one outside on the trail near the street corner.</p> Mon, 12 Aug 2019 06:00:00 Sat, Aug 10, 2019 http://mark.fastrunningblog.com/blog-08-10-2019.html <p>12.38 mi, 2:14:59, 10:45 avg, HR 134 bpm</p> <p>A shorter long run than the last few long runs.&nbsp; Met up with Cynthia about 7:30 at Longleaf.&nbsp; This was going to be a hot and humid run.&nbsp; Several people were finishing their runs as we were starting.&nbsp; Saw Tom finishing up his run.</p> <p>We were on a pretty easy pace.&nbsp; About 4 miles into it and Cynthia said we could run/walk on the way back.&nbsp; Figured it was a good time to start now, so she started tracking the 4 minutes of running and time to walk.&nbsp; We made it to the side trail to the shelter area (at about 5.1 miles), so I said I&#39;d run out until 6 and she could hang out at the shelter.</p> <p>Fortunately, there were still a couple of cold bottles of gatorade which I gladly accepted one of.&nbsp; Headed back out.&nbsp; At about 10 miles, I went ahead and picked up the pace a little bit.</p> <p>While waiting for Cynthia I went into Trinity Cyclery and bought a packet of Recoverite and then bought a fountain drink next door to get some ice and water for my bottle and also a root beer.</p> <p>Stuck around long enough to see Cynthia get back ok, then headed home and cooled down in the pool for a little bit.</p> Sat, 10 Aug 2019 06:00:00 Fri, Aug 09, 2019 http://mark.fastrunningblog.com/blog-08-09-2019.html <p>6.62 mi, 1:04:20, 9:42 avg, HR 142 bpm</p> <p>Mostly relaxed run out and back from Foxwood to the Lake Dan trail, gradually increasing pace. A bit warm out this morning.</p> <p>Finished up with 6x100m up and down the street near my house.</p> Fri, 09 Aug 2019 06:00:00 Thu, Aug 08, 2019 http://mark.fastrunningblog.com/blog-08-08-2019.html <p>7.26 mi, 1:13:49, 10:10 avg, elev gain 131 feet, HR 138 bpm</p> <p>Easy paced out and back run from Westlake Village, over to the Pinellas Trail and then north until about the park near the reclaimed water place.&nbsp; Did a pretty good job keeping heart rate in control without going too, too, slow.</p> Thu, 08 Aug 2019 06:00:00 Wed, Aug 07, 2019 http://mark.fastrunningblog.com/blog-08-07-2019.html <p>10.24 mi, 1:33:39, 9:08 avg, HR 137 bpm</p> <p>Left from my house and met up with Joe at the back gate of Foxwood.&nbsp; Only one harder run this week, and this was it.&nbsp;&nbsp;</p> <p>Running along 54, it started to rain.&nbsp; We briefly stopped in Havana Dreamer&#39;s so Joe could grab some water.&nbsp; The rain had stopped and now it was not so oppressive feeling.&nbsp; Ran up Starkey and a little into Alico Pass until I was about 5 miles into the run then headed back.</p> <p>At the 6 mile point I tried to shift into the next gear and go a little bit faster than 8:00 (schedule called for 7:57).&nbsp; But I felt stuck, it was like the speedometer was stuck between 8:15 and 8:20.&nbsp; So, a half mile in I said I was stopping.&nbsp; Regrouped mentally, got going again and was able to get under 8:00.&nbsp; Joe told me to go ahead.</p> <p>Got back home and went just a little bit farther to make up for the start/stop/start (last mile was a bit too fast).&nbsp; 7:51, 7:32, 7:27, 7:19</p> <p>I&#39;ll try to keep it more even next time but didn&#39;t want to risk slipping off my pace this time.</p> Wed, 07 Aug 2019 06:00:00 Tue, Aug 06, 2019 http://mark.fastrunningblog.com/blog-08-06-2019.html <p>7.12 mi, 1:10:47, 9:56 avg, HR 126 bpm</p> <p>Ran with Joe and Jamie in the neighborhood.&nbsp; &nbsp;Was going along with Jamie&#39;s 5/1 run/walk.&nbsp; When we got back to my house (but I still had 1.7 miles to go), stopped and had an Ice Pop with Joe (Jamie had a water).&nbsp; Really hit the spot.&nbsp; Then I did one loop around the neighborhood in order to get 7 miles for the day as per Tom&#39;s training schedule.</p> <p>Very happy with heart rate today, maybe it was just slightly cooler out this morning or something.</p> Tue, 06 Aug 2019 06:00:00 Mon, Aug 05, 2019 http://mark.fastrunningblog.com/blog-08-05-2019.html <p>6.52 mi, 1:00:43, 9:18 avg, elev gain 185 feet (no HR data)</p> <p>Today&#39;s run was 6 miles easy followed by 6x100m strides.&nbsp; I did not have the heart rate strap with me today so no data.&nbsp; Ran in Westlake Village, out the southern entrance, then west along Nebraska and Penn. Ave. until going north for a little bit onto Omaha and then reversing the route back.</p> <p>Did the strides on Lakeview down at the bottom of the little hill.</p> Mon, 05 Aug 2019 06:00:00 Sat, Aug 03, 2019 http://mark.fastrunningblog.com/blog-08-03-2019.html <p>19.13 mi, 3:04:35, 9:39 avg, HR 145 bpm</p> <p>Started out solo from my house, heading over to Longleaf where I met up with Jamie and Cynthia so I could run a few miles with them.</p> <p>Next, we headed up Starkey Blvd (saw Tom as he was returning from his run) and then&nbsp;into the park and over to the shelter where we talked to some of the Striders and I got the last gatorade.&nbsp; As we headed down the side trail to the shelter I noted my mileage of 7.3.&nbsp; Since I wasn&#39;t going to take the detour on the way back I&#39;d have to go out a little more than 9 miles to get 18 miles total.</p> <p>Said goodbye to Jamie and Cynthia and headed further into the park.&nbsp; My math was a bit off.&nbsp; I think I went out to about 9.8 miles which would end up making my run too long.&nbsp; Picked up the pace a little bit.&nbsp; Weather was getting warmer and I was looking forward to an ice cold drink from Circle K.&nbsp; Arrived there at 17.3 miles total.&nbsp; Went inside and got my favorite mix of Powerade topped off with a little Mountain Dew Voltage.</p> <p>Made it home ok, a little over a mile more than planned for the total run, not too far off from a 20 mile run which I&#39;ll do soon.</p> Sat, 03 Aug 2019 06:00:00 Fri, Aug 02, 2019 http://mark.fastrunningblog.com/blog-08-02-2019.html <p>6.83 mi, 1:12:45, 10:39 avg, HR 119 bpm</p> <p>Ran with Jamie in the neighborhood (Foxwood).&nbsp; It was just slightly cooler but I think the humidity was lower also.&nbsp; After the regular running part, finished up with 6x100m strides.&nbsp; Heart rate was surprisingly good today.&nbsp; Maybe due to combination of: 1) running with someone else, 2) run/walk, 3)lower temperature and humidity.</p> <p>Tom and Jenny had run here earlier so there were some donuts left over but none of Andy&#39;s coffee.&nbsp; I&#39;ll have to ask him to save some for me next time.</p> Fri, 02 Aug 2019 06:00:00 Thu, Aug 01, 2019 http://mark.fastrunningblog.com/blog-08-01-2019.html <p>6.72 mi, 59:00, 8:47 avg, HR 149 bpm</p> <p>2.21 mi, 20:30, 9:15 avg, HR 158 bpm</p> <p>5x1k workout with goal of 4:16 (6:51 pace) per repeat.</p> <p>Ran on Starkey Blvd from Longleaf, warmed up for 2 miles, then started repeats from the bridge, leaving my drink bottle there so I didn&#39;t have to carry it while I ran.&nbsp; Thinking back to my past these times should have been easy, but today I had to put some work into it, but no way was I going to to not do the job.</p> <p>Splits: 4:12, 4:09, 4:12, 4:09, 4:06</p> <p>When I stopped to get my drink bottle, accidentally saved the run so had to hit start again to finish the cool down, so this showed up as two runs.&nbsp;</p> <p>&nbsp;</p> Thu, 01 Aug 2019 06:00:00 Wed, Jul 31, 2019 http://mark.fastrunningblog.com/blog-07-31-2019.html <p>6.3 mi, 1:05:13, 10:21 avg, elev gain 157 feet, HR 137 bpm</p> <p>Simple, easy, out and back run from Westlake Village, over to the Pinellas trail and headed south for a little bit then turned around and came back.</p> Wed, 31 Jul 2019 06:00:00 Tue, Jul 30, 2019 http://mark.fastrunningblog.com/blog-07-30-2019.html <p>8.59 mi, 1:14:17, 8:39 avg, HR 157 bpm</p> <p>Workout of the day is 2x2mi repeats, goal was about 7:25 pace.&nbsp; Started off from my house, headed to the new trail, ran out a little and then dropped off my water bottle at the start.&nbsp; It&#39;s about 2 miles to Keystone Road.</p> <p>I didn&#39;t want to miss getting my goal paces so decided to run just a little bit faster.&nbsp; First two miles were 7:15 and 7:09.</p> <p>Rested a little bit (slow jogging), then returned with next two miles faster at 7:05 and 7:04.</p> <p>It had really warmed up by now so glad to find my drink bottle still very cold inside.&nbsp; Easy jog back to the house for the remainder two miles.</p> Tue, 30 Jul 2019 06:00:00 Mon, Jul 29, 2019 http://mark.fastrunningblog.com/blog-07-29-2019.html <p>4.22 mi, 44:59, 10:39 avg, elev gain 110 feet, HR 130 bpm</p> <p>Shorter, out and back run in Westlake Village.&nbsp; Was supposed to do more but cut it a little bit short due to busy weekend after the big run in North Georgia.&nbsp; The shorter easy run definitely helped as I felt much better at the end of the run compared to the beginning.&nbsp; 50% less clunky.</p> Mon, 29 Jul 2019 06:00:00 Wed, Jul 24, 2019 http://mark.fastrunningblog.com/blog-07-24-2019.html <p>6.22 mi, 1:11:19, 11:27 avg, HR 126 bpm</p> <p>Easy out and back run from home to the new trail past Lake Dan until reaching about the 3 mile mark and then return home the same way.&nbsp; Kept the pace easy enough so I&#39;d get an average HR below 128 so that this would really be a recovery day.&nbsp; Big run later in the week, not sure if I will get in a run tomorrow due to travel.</p> Wed, 24 Jul 2019 06:00:00 Tue, Jul 23, 2019 http://mark.fastrunningblog.com/blog-07-23-2019.html <p>8.15 mi, 1:22:28, 10:07 avg, elev gain 129 feet, HR 138 bpm</p> <p>I was supposed to do 2x2 @7:25 pace but legs were tired and would have felt beaten up and I have a big run planned for later this week so I&#39;ve put the current schedule on temporary hold.</p> <p>Today&#39;s run was pretty good.&nbsp; Kept it kind of easy while keep myself moving at a pace where I didn&#39;t feel like I was purposely slowing down and not speeding up.</p> <p>Run was out and back from Westlake, west on Alderman, zig zag to Pinellas trail and then north until 4 miles out.&nbsp; I did not stop for water at all and did not stop to reflect at the turnaround and the couple of traffic lights were also cooperative so not even really a break there.</p> Tue, 23 Jul 2019 06:00:00 Mon, Jul 22, 2019 http://mark.fastrunningblog.com/blog-07-22-2019.html <p>7.62 mi, 1:11:30, 9:23 avg, elev gain 236 feet, HR 142 bpm</p> <p>7 mile EZ run through and from Westlake Village, past the Y and up Omaha until almost to Alderman, and then back the way I came.</p> <p>Finished up with 6x100m strides.&nbsp; Overall it was in the E pace range according to some sources but too fast for Mafetone.&nbsp; But I did feel pretty good after the 6x100m which go by fast and are fun.</p> <p>Unfortunately, later in the day was a little sore.</p> Mon, 22 Jul 2019 06:00:00 Sat, Jul 20, 2019 http://mark.fastrunningblog.com/blog-07-20-2019.html <p>16.1 mi, 2:26:35, 9:06 avg, HR 149 bpm</p> <p>Long run, out and back up Starkey Blvd and into Starkey Park until reaching just past 8 miles and then turning back.&nbsp; Morning started out feeling a little bit cool although it was not really, just not hot, kind of humid.&nbsp; Maybe it was the slight breeze.&nbsp; Felt easy for the first few miles, then I was just sort of locked into a slowly increasing pace.</p> <p>The schedule said last 4 at 7:57 pace but I did not look at it closely and instead though last 3.&nbsp; 7:52, 7:53, and 7:46.&nbsp; Last mile was kind of tough but at least got the job done.</p> <p>Another good 50+ mile week done, although not quite as easy as the last one.</p> Sat, 20 Jul 2019 06:00:00