The Long Run Running Blog at FastRunningBlog.Com http://mark.fastrunningblog.com/ Tue, 19 Sep 2017 22:03:15 FeedCreator 1.7.2 Tue, Sep 19, 2017 http://mark.fastrunningblog.com/blog-09-19-2017.html <p><strong>AM</strong>: 7.21&nbsp;mi, 1:00:30,&nbsp; 8:23 avg</p> <p>Ran at Longleaf with the Striders, first time in quite a while.&nbsp; It was dark but I had my light and the huge puddles from the weekend were mostly dry.&nbsp; It did smell kind of swampy as well.&nbsp; &nbsp;I started out feeling really slow (like 11 minute something pace kind of slow), but got a little faster, then stopped at the Aristida water stop and took a gel.&nbsp; Went out a little more before turning back, averaging about 7:35 pace on the way back with fastest mile at 7:02.&nbsp; Felt rejuvenated when I finished.&nbsp; Had some of Clark&#39;s delicious coffee before heading home to wake up Thomas (well, maybe he was already awake before I called him).</p> <p><strong>PM</strong>: 1.8, 22:23, 12:26 avg</p> <p>Run/walk with Stella around the neighborhood using MapMyRun</p> Tue, 19 Sep 2017 06:00:00 Mon, Sep 18, 2017 http://mark.fastrunningblog.com/blog-09-18-2017.html <p>7.09 mi, 1:05:39, 9:16 avg</p> <p>Ran with Joe and Jamie in the neighborhood.&nbsp; I felt a little bit better starting out than the average Monday morning.&nbsp; I went the long way home a did an extra loop around the neighborhood.</p> <p>&nbsp;</p> <p><strong>Afternoon</strong>: 1.0 mi, 12:19</p> <p>I went out for a run/walk in the late afternoon, playing aroumd with mapmyrun.&nbsp; I decided to count it since it was a little faster than a walk.</p> Mon, 18 Sep 2017 06:00:00 Sat, Sep 16, 2017 http://mark.fastrunningblog.com/blog-09-16-2017.html <p>14.27 mi, 2:13:17, 9:20 avg</p> <p>Met Joe and Jamie at back of the neighborhood about 6:00, headed out to 54 and into Longleaf where we ran into Leah and Daisy heading our way to meet up with us. &nbsp;The bike trail was heavily flooded in portions due to the dumping rain last night so we first did a 3 mile loop in Longleaf. &nbsp;After that it was light out so we decided to brave the trail. &nbsp;There are often large puddles after rain but today they were much larger, but still there were some good open stretches so we would cut across the grass and run on the road&#39;s shoulder. &nbsp;We ran out to the bridge and then back to Longleaf where I grabbed my stashed gatorade.</p> <p>Got back to Foxwood, said good bye to Joe and then Jamie. &nbsp;I was at about 10.5 miles, so I did a loop through Cameron&#39;s point, headed home, walked Sammy and Stella and then ran Stella about 1.25 miles and then did a little more on my own to get over 14 miles. &nbsp;Legs were pretty tired but at least I got into the low end of long run territory. &nbsp;Maybe do another Stella loop tonight.</p> Sat, 16 Sep 2017 06:00:00 Fri, Sep 15, 2017 http://mark.fastrunningblog.com/blog-09-15-2017.html <p><strong>AM</strong> 5.55 mi, 52:55, 9:27 avg</p> <p>Ran with Joe and Jamie, legs once again feeling tired but mostly during the warm up. &nbsp;6:45 start time. &nbsp;Did not add on extra.</p> <p>After the run picked up Jenny and Thomas at Jenny&#39;s house and dropped off Thomas at my house and dropped Jenny off at the airport to go out to Dallas to see her mom and dad (with her dad not doing well). &nbsp;Will be an extended time with Thomas at my house, longest since a little before the wedding. &nbsp;Andy is starting a part time job at Busch Gardens so is not coming home this weekend.</p> <p><strong>PM&nbsp;</strong>1.79 mi, 21:12, 11:52 avg</p> <p>Run/walk with Stella, pretty good pace for wearing cargo shorts and older running shoes and only running half the time. &nbsp;Stella seemed to like it also.</p> Fri, 15 Sep 2017 06:00:00 Thu, Sep 14, 2017 http://mark.fastrunningblog.com/blog-09-14-2017.html <p>6.18 mi, 54:54, 8:53 avg</p> <p>I was attempting to do a mid week longer run (maybe 10 or 11 miles) but I turned back early due to rain which looked like it might have been nasty.</p> <p>I left my house about 8:00 and while still in the neighborhood saw Stan running back and heard him say something about the coming storm. &nbsp;At that point it just looked a little cloudy. &nbsp;As I headed onto 54 I could actually see the rain coming down in the distance. &nbsp;I turned back just short of 2 miles and was getting a little bit of light rain. &nbsp; On the way back the rain overtook me and it came down heavy but no lightning or anything dangerous.</p> <p>By the time I was back in the neighborhood it was done. &nbsp;I did a little extra then stopped at my house and picked up Stella. &nbsp;We did about 1.25 miles together with one mile at 7:34 pace. &nbsp;Dropped her off and added enough to get 6 miles for the day.</p> Thu, 14 Sep 2017 06:00:00 Wed, Sep 13, 2017 http://mark.fastrunningblog.com/blog-09-13-2017.html <p>3.54 mi, 31:59, 9:02 avg</p> <p>Ran around the neighborhood loop twice. &nbsp;It was much cooler than I thought it would be at 75 degrees. &nbsp; First mile was very slow, rest felt pretty good.</p> Wed, 13 Sep 2017 06:00:00 Tue, Sep 12, 2017 http://mark.fastrunningblog.com/blog-09-12-2017.html <p>6.12 mi, 55:20, 9:03 avg</p> <p>Ran with Joe and Jamie this morning. &nbsp;Legs feeling tired so nice to just tag along with and sometimes behind. &nbsp;</p> <p>Today is Thomas&#39;s birthday. &nbsp;He&#39;s at Jenny&#39;s house and the plans to go out to a favorite Japanese (all you can eat) restaurant were scrapped due to hurrican closures however their neighborhood pizza place was open so it still worked out. &nbsp;Also, due to school also being closed at USF for the hurricane, Andy was home so that was also a nice gift to spend extra time with his brother.</p> Tue, 12 Sep 2017 06:00:00 Sat, Sep 09, 2017 http://mark.fastrunningblog.com/blog-09-09-2017.html <p>7.35 mi, 1:04:07, 8:44 avg</p> <p>Calm before the storm run. &nbsp;Started &nbsp;my run about 8:30, very tempting to skip it with things to do and lots of uncertainty about what would happen. &nbsp;I slept in too late for Joe and Jamie run but she stopped by while finishing up her run.</p> <p>I was thinking about driving to Longleaf to run from there and Jessica was going to do some walking, but since it got late I said I&#39;d just run from home. &nbsp;Ran from my house, out past the golf course, to Trinity Blvd then into Trinity Oaks where I saw lots of people putting up boards over their windows. &nbsp;Ran out a little over 3.5 miles and then turned around. &nbsp;Run was calming and cleared my head.</p> <p>Got back home and Jessica had headed out but my wallet and phone were gone. &nbsp;Slight misunderstanding, she had gone to look for me at Longleaf. &nbsp;I called her (fortunately she&#39;s one of about 4 phone numbers I actually know and can dial). &nbsp;</p> <p>We headed out to one of the sandbag centersj at the Seven Springs fire station. &nbsp;It was pretty well run, self service where they handed each person a stack of bags and as one dirt pile would run low a dump truck would show up a few minutes later. &nbsp;We filled a bunch of bags then headed to her house to put them around front door and back sliding glass doors. &nbsp;</p> <p>I also needed to still find 6 bolts to attach the base for the hurricane shutters at my parents house. &nbsp;The big stores were closed but maybe the ACE hardware stores were open. &nbsp;First one had people out front loading their car but the store was not open. &nbsp;The second one had closed at 12:00 (it was now 1:30). &nbsp;I was going to have to call my dad and let him know I couldn&#39;t find the bolts. &nbsp;At Jessica&#39;s house, after we put out the sandbags I talked to her neighbor for a bit, I mentioned about the bolts. &nbsp;I asked to see one (I was able to find one that was painted into the base), he said he had some, gave me six of them along with matching nuts.</p> <p>So, then I headed to my parents house, stopping at a gas station that was open, and also stopping at Wawa for a sandwich (and a beer to go along with the hard work). &nbsp; It took me about three hours but I figured it out, got both sets of sliding doors covered, and lowered the metal awnings around the other windows and screwed them down. &nbsp;I grabbed a few more important photos and then was on my way.</p> <p>Can&#39;t remember what I did next but probably more hurricane stuff before turning in for the night and not knowing what the next night would bring.</p> <p>&nbsp;</p> Sat, 09 Sep 2017 06:00:00 Fri, Sep 08, 2017 http://mark.fastrunningblog.com/blog-09-08-2017.html <p>3.64 mi, 32:16, 8:53 avg</p> <p>Short run consisting of running out and back to the gate 3 times (it started out as &quot;I&#39;m going to run at least one mile even though I have a lot to worry about (hurricane) and don&#39;t have time - so the trick worked but even one mile would have been better than nothing). &nbsp;I think the middle part was with Stella.</p> Fri, 08 Sep 2017 06:00:00 Thu, Sep 07, 2017 http://mark.fastrunningblog.com/blog-09-07-2017.html <p>6.36 mi, 1:00:07, 9:27 avg</p> <p>Ran with Jamie, about 6:45ish start time. &nbsp;Did standard t-shaped route out along the golf course and back.</p> <p>One of the Striders, Shane, owns a construction company and had posted that they were putting up hurricane shutters. &nbsp;Jessica has shutters at her house, I was debating what to do and also figured I&#39;d waited too late but I made the call anyway. &nbsp;They had one opening left for Friday afternoon. &nbsp;Glad I called and grateful for Shane and his Carlson Construction.</p> Thu, 07 Sep 2017 06:00:00 Wed, Sep 06, 2017 http://mark.fastrunningblog.com/blog-09-06-2017.html <p>5.07 mi, 43:35, 8:36 avg</p> <p>Ran solo in my neighborhood, out to Trinity Blvd and back and then up and down my street for a bit. &nbsp;Some of it with Stella (I think just under a mile).</p> Wed, 06 Sep 2017 06:00:00 Mon, Sep 04, 2017 http://mark.fastrunningblog.com/blog-09-04-2017.html <p>6.2 mi, 54:30, 8:47 avg</p> <p>After missing Friday and Saturday due to weather, travel, and being tired from travel and not enough drive to overcome the obstacles I was able to run thanks to my brother-in-law John (might have still run without him but would have probably been boring run up and down his street.</p> <p>John took Jacob and I to the W&amp;OD trail (Washington and Old Dominion) - rails to trails running/biking trail in Virginia about 44 miles long.</p> <p>I took off first since I wanted to do 3 miles and John and Jacob were going to run 3. &nbsp;My garmin is kind of messed up so the battery was nearly dead when I turned it on. &nbsp;I didn&#39;t have a regular watch either so I carried my phone and used its stopwatch (I don&#39;t have a running app either). &nbsp;About a minute and a half into the run I saw a mile marker (have these every 0.5 miles) and hit the lap button on each one (was going to write them down but lost them). &nbsp;</p> <p>I started out about &nbsp;a ten minute/mile pace and was just under 9 minute pace at the turn around. &nbsp;Weather was perfect and the trail was a pleasure to run on. &nbsp;Second to last half mile I remember was 3:40 and then I felt like I was going even faster after that. &nbsp;When I wasn&#39;t far from the last marker my phone switched to low power mode and I lost the stopwatch screen, but got it back after pushing some buttons and had the last lap finished in 3:44 which should have been faster if not for the technical difficulties.</p> <p>John and Jacob were back and sitting on a bench with coffee when I finished, we then headed to a bagel place and I went into the Dunkin Donuts next door so we could bring back bagels and donuts for everyone else.</p> <p>Spent some time in DC mall area that afternoon to see some monuments before heading to the airport for the trip back.</p> Mon, 04 Sep 2017 06:00:00 Thu, Aug 31, 2017 http://mark.fastrunningblog.com/blog-08-31-2017.html <p><strong>AM </strong>6 mi, 56:06, 9:21 avg</p> <p>Ran with Jamie in the neighborhood. &nbsp;We did about 5.4 miles together (my garmin was being flaky for a while, going on and off but route was about 5.4 miles).</p> <p>Ran with Stella for another 0.6 miles up and down the street after her walk.</p> <p><strong>PM&nbsp;</strong>4.19 mi, 36:09, 8:38 avg</p> <p>Wanted to get just a few more miles to finish off August. Ran up and down my street a little bit and then out to Robert Trent Jones, almost to the end and then turned around. &nbsp;About 8:30 pm start time, so it had gotten dark. &nbsp;Weather was pretty decent and it felt good to finish off the month with a double digit run.</p> Thu, 31 Aug 2017 06:00:00 Wed, Aug 30, 2017 http://mark.fastrunningblog.com/blog-08-30-2017.html <p>7.33 mi, 1:02:29, 8:32 avg</p> <p>Ran in my neighborhood, solo, started about 8:00am, went from my house and up and down sidewalk along Robert Trent Jones. &nbsp;Very dead legs for first mile (how am I going to make it?), felt better as the run went along. &nbsp;On the way back I saw and alligator next to the sidewalk less than two feet away, fortunately just a little one, maybe 2 to 2.5 feet long (saw a much larger one the night before that was about to cross the road, maybe 8 feet long and very fat).</p> <p>Got home, walked Stella, then did a little stride work out 7x25 seconds with 50 second jogs, which added on another 1.33 miles and helped wake up my legs.</p> Wed, 30 Aug 2017 06:00:00 Tue, Aug 29, 2017 http://mark.fastrunningblog.com/blog-08-29-2017.html <p>7.17, 1:04:42, 9:01 avg</p> <p>Joe and Jamie met me in front of my house at 7:15 (they had started at 6:46). &nbsp;We ran out to the golf clubhouse where Joe turned back because he had an early meeting. &nbsp;Jamie and I continued on toward Heritage Springs and then the rain started and each time I thought it could not rain any harder it did! &nbsp;We ran about 4 miles together, then I ran back to my house to get to 5 miles.</p> <p>I took Stella out for her business walk, and then we ran another 1.7 miles by which time the rain finally stopped. &nbsp;She had fun splashing in the puddles but would stop here and there to shake off the rain from her fur.</p> Tue, 29 Aug 2017 06:00:00 Mon, Aug 28, 2017 http://mark.fastrunningblog.com/blog-08-28-2017.html <p>8.63 mi, 1:13:57, 8:34 avg</p> <p>I ran with Joe this morning, starting at 7:15, meeting in front of my house. &nbsp;We ran to Robert Trent Jones and went to Heritage Springs, then to Trinity Blvd, and back to the club house to use the fountain, then headed back toward home. &nbsp;Ran with Joe to near his street then I finished off the loop and back to my house. &nbsp;Walked Stella, then ran her about 1.5 miles, last 1/4 mile at about 7:20 pace - she looks happy when we can pick up some speed and it no longer looks like she&#39;s just walking.</p> <p>Weather was pretty good again.</p> Mon, 28 Aug 2017 06:00:00 Sat, Aug 26, 2017 http://mark.fastrunningblog.com/blog-08-26-2017.html <p>5.62 mi , 43:55, 7:49 avg</p> <p>I did not run until later in the afternoon.</p> <p>I watched Thomas&#39;s first cross country meet of the year held at Lake Holloway in Lakeland (where they have a pretty cool permament cross country course with markings for 3k, 5k, 8k, and 10k. &nbsp;Course winds back and forth so you get a chance to see the runners at several spots).</p> <p>Weather was overcast and a little warm but not hot. &nbsp;He&#39;s put in a ton of miles this past summer, although once school started the coach switched to all afternoon workouts which made for a lot of slower and difficult runs. &nbsp;Andy came out to watch as well as another former cross country member from last year and of course Jenny was there (drove Tom, Andy, and Dan).</p> <p>Saw Tom at first mile, looking strong and coming in at about 6:08. &nbsp;He was running just behind Spencer. &nbsp;Saw him again at about mile 2.3 with everyone still in about the same lineup. &nbsp;I then ran to the finish area. &nbsp;Jenny went over to the spot where they come out of the woods and at that point he was just ahead of Spencer, but Spencer made up the time on the small horseshoe after the woods. &nbsp;</p> <p>Tom finished in 19:42 - a new PR for his cross country times (as well as beating his road PR of 19:53) and put him 3rd place for Mitchell varsity team after Zeke and Spencer. &nbsp;His time was 5:16 faster than season opener last year at this same course.</p> <p>I hung around a bit then headed home with a stop at McDonald&#39;s and a stop at the car dealership which was supposed to be just 10 minutes but was over an hour.</p> <p>I finally ran about 4:45 in the afternoon. The overcast skies had cleared up and was warmer but I actually felt pretty good. &nbsp;Just wanted something quick and at least 5 miles. &nbsp;Legs felt much better than they had in a while and I ended up doing the last 0.62 miles at a 6:40 pace.</p> Sat, 26 Aug 2017 06:00:00 Fri, Aug 25, 2017 http://mark.fastrunningblog.com/blog-08-25-2017.html <p>5.18 mi, 42:25, 8:11 avg</p> <p>This was based on the run that I would have done yesterday morning if I had run with Jamie. It was based on doing 5 minute repeats at 10k pace which would have been her 10k pace, but I did these paces anyway, just fast enough to shake my legs awake.</p> <p>I think the run worked and I felt a lot less sluggish in my legs after reminding myself I could run faster. &nbsp;Pace range was 7:05 to 7:26. &nbsp;I just did 4 repeats. &nbsp;Made the workout go faster.</p> Fri, 25 Aug 2017 06:00:00 Thu, Aug 24, 2017 http://mark.fastrunningblog.com/blog-08-24-2017.html <p>3.25 mi, 29:00, 8:55 avg</p> <p>Short, evening run to make up for my missed run in the morning. &nbsp;Out and back from my house to a little bit past the golf course water fountain. &nbsp;Succesfully avoided getting 0.0 miles, run felt pretty good, a bit warm (82 degrees) and humid but not horrible.</p> Thu, 24 Aug 2017 06:00:00 Wed, Aug 23, 2017 http://mark.fastrunningblog.com/blog-08-23-2017.html <p>7.05 mi</p> <p>Ran with Joe and Jamie. &nbsp;I was a few minutes late coming over from Jessica&#39;s house but they saw me driving in so knew I was coming.</p> <p>Run felt good today, weather was decent and it was an all around good run. &nbsp;Stopped for water a couple of times. &nbsp;With just 0.7 miles to go, my garmin band finally fell apart with a break at a second spot. &nbsp;Fortunately, I already have the spare band which I ended up putting on later with no problems. &nbsp;There is also a broken seal some place and the display fogs up sometimes now so it won&#39;t be long before more things stop working.</p> Wed, 23 Aug 2017 06:00:00 Tue, Aug 22, 2017 http://mark.fastrunningblog.com/blog-08-22-2017.html <p>4.29 mi, 35:25, 8:16 avg</p> <p>Out and back run from my house, started at 8:30. &nbsp;Last night was a bit of a late night due to minor emergency which fortunately turned out ok (painful but not as bad as it could have been!)</p> Tue, 22 Aug 2017 06:00:00 Mon, Aug 21, 2017 http://mark.fastrunningblog.com/blog-08-21-2017.html <p>5.5 mi, 52:04, 9:28 avg</p> <p>Ran with Joe in the neighborhood, 6:45 start, kept it easy.</p> Mon, 21 Aug 2017 06:00:00 Sat, Aug 19, 2017 http://mark.fastrunningblog.com/blog-08-19-2017.html <p>3.11 mi, 25:58, 8:21 avg</p> <p>Today&#39;s long run did not happen. &nbsp;The run almost did not happen. &nbsp;I decided to just walk Stella instead, but then we started running. &nbsp;I ran a mile and half with her, then dropped her back home and did another mile and a halfish with mile 3 at a 6:50 pace.</p> <p>I then floated on a pool raft for 30 minutes, showered and took an on and off nap which finally ended at 2:00. &nbsp;I guess the week caught up to me.</p> Sat, 19 Aug 2017 06:00:00