It's all relative

BDR Half Marathon- Safety Harbor

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Member Since:

Feb 08, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Certified road course PR's:

Mile: 4:38.0 (Florida, May 2015)

5K: 15:51 (Florida, April 2017)

10K: 34:31 (Florida, Sept. 2015)

15K: 50:07 (Florida, Feb. 2017)

1/2 Marathon: 1:12:33 (Florida, Feb. 2017)

Marathon: 2:47:56 (FL, Nov. 2015)

Short-Term Running Goals:

Upcoming Races

None

Personal:

I started running in 2010 and have (mostly) kept it a habit ever since!  

Miles:This week: 50.50 Month: 265.50 Year: 2887.86
Slow milesFast milesTotal Distance
235.1551.43286.58
Slow milesFast milesTotal Distance
10.000.0010.00

PM: hot run for February 1st... Also some knee pain today, which is worrisome.

Comments(2)
Slow milesFast milesTotal Distance
6.003.509.50

PM: Tried a track workout mixed in with some slow miles.  Didn't start well, didn't end well.  

Workout was meant to be a ladder: 400, 800, 1200, 1600, 1200, 800, 400 with 400 rest between all items except for the first two and last two.  Despite little energy, I made it cleanly through the 1600, then just lost my drive.  Tried some of the rest but couldn't get anything under 5:40 mile pace.  I think I am beat up, which makes sense.  Building mileage and speed is never a good idea.

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Slow milesFast milesTotal Distance
4.030.004.03

PM: A much needed recovery run, then the gym.  5 x 5s: chest, tris, shoulders.  Went up in every category which was invigorating.  Even managed 40 solid dips.  

Knee is sore, but not on the tendon, so the pain is mostly compensatory at this point in my extremely doctoral opinion. ;)

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Slow milesFast milesTotal Distance
4.020.004.02

PM: Horribly rainy.  I only got through a couple of miles before I packed it in.  I just couldn't see and my sneakers were getting soaked and it was dark.  Very uncomfortable.  

Went to the gym instead- arms, back, forearms.  Happy I did something productive.

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Slow milesFast milesTotal Distance
3.000.003.00

PM: Shake out run.

I have been reviewing my run logs and what made me successful in early Fall.  It seems when I spent the majority of the time [I thought] screwing around/running during Tues/Thurs morning track at 10k/half paces [as opposed to my normal max effort] to push the other runners instead of myself, I inadvertantly progressed my own running by going slower than full sustainable effort.  I think the specific pacing was essential for my success at the 15k and half distances.

So I see it like this.  I think I'm going to keep my mileage around 85-90.  Initially I wanted to blast past that.  Instead, once I reach that, I'll incorporate a true progressive or tempo run during or ending a long run on Sundays.  Keep Tuesday as track stuff.  Make Thursday or Friday another session of either fartlek, specific race pace, more track, or time-interval sessions.  Switch the quality to more manageable and specific paces.  Then lastly, do doubles to break up my fitness/recovery runs and (hopefully) recover better as a result.

Thoughts, Drew?!

 

Comments(2)
Race: BDR Half Marathon- Safety Harbor (13.109 Miles) 01:16:56, Place overall: 3, Place in age division: 1
Slow milesFast milesTotal Distance
3.7513.1116.86

Race report- BDR Safety Harbor half

Came in feeling out of shape. Was shooting for a 1:19-1:20, as other than running a short-course 5k, and a couple ofrandom sub 6:00 miles last Sunday during a long run, I had done zero speed work since November and not to mention I should throw out the entire month of December for the pathetic running I managed. So I shot for 5:55-6:05 pace for every mile and figured I could get away with that and feel healthy.

The race: a group of 10 or so of us labored through the first two miles. Wait. I labored. Them? They did not. Fuck them. By mile 4 the group had shrunk to 5 with me still at the back. Bringing up the rear. Being the ass of everyone's joke. By mile 5 the group had shrunk to 3 and I had a weird feeling that I somehow had a shot at winning this if I raced it right. This was a surprise. I decided to start (attempting to) dictate the pace at about mile 6, and by the time it had settled as low as 5:38 per mile the group was still annoyingly together, I knew right then I had made a tactical mistake. My pace suffered, I suffered, and in the end the other two guys finished about 30 and 60 seconds ahead of me respectively.

I did not think I had this race in me though. I certainly had no reason to run a sub 1:16 given my fitness. The negative split was also a shock. I planned on blowing up a bit after starting a little below 5:55, not to end up averaging a 5:48 per mile. I'm proud of my effort and VERY thankful to have those two awesome runners with me the whole way. It felt communal. Hopefully I can work harder and catch up to them if I see them again. I missed that feeling.

Mile splits- 5:58, 5:50, 5:54, 5:55, 5:48, 5:43, 5:45, 5:41, 5:39, 5:38, 5:44, 5:49, 5:54, 0:38

1st half split- 38:20

2nd half split- 37:36

Comments(2)
Slow milesFast milesTotal Distance
17.030.0017.03

AM: 17 gruelingly slow miles (9:06 pace, for 2 hours and 35 minutes, not to mention 3 stops.). I suppose I needed it. Ran with a group of local runners and had a great time conversing, but that's a long time to be slogging along for only 17 miles.

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Slow milesFast milesTotal Distance
16.010.0016.01

AM: 10.5 surprising miles. I went begrudgingly to jury duty in Clearwater by the bridges. Fortunately, they sent me home after a short while, so I decided to strip down to my undershirt, cotton underwear, and work socks, then found a pair of basketball shorts and an old pair of sneakers for just such occasions in the trunk and set out for nothing in particular. Did not enjoy the cotton underwear.

PM: 5 and a half miles, then gym- arms and back.

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Slow milesFast milesTotal Distance
9.133.0012.13

PM: track workout in safety harbor with a couple of recruits... I coerced Tyler, Cory, and Anthony out to track for my first session back at it with others.

Workout: 12 400s with descending recovery- 90 seconds down to 10 seconds.

Splits- 1:22, 1:19, 1:18, 1:16, 1:12, 1:12, 1:12, 1:12, 1:12, 1:11, 1:14, 1:13.

Felt okay. Happy to be running hard with people again.

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Slow milesFast milesTotal Distance
13.260.0013.26

PM: jamming out the entire run to some good tunes. I rarely use an iPod, but man, some days it's a game-changer.

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Slow milesFast milesTotal Distance
6.600.006.60

PM: Kickball, then a short run.  Followed that by a track practice with the team.  I had a lot of fun, but that may be due to the fact I got to run around the track with all of the runners and participate.  

My knee is still sore since the weekend, but the pangs of pain are just oddly sporadic so I'll have to just keep an eye on it.

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Slow milesFast milesTotal Distance
12.000.0012.00

PM: slow run. Soreness in left knee, but manageable.

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Slow milesFast milesTotal Distance
10.680.0010.68

AM: 5am run with Eva, Dow, and Michelle. Then practice with the team. Now for a long day- hopefully with some watching of the Olympic trials! Go Meb!

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Slow milesFast milesTotal Distance
12.552.5015.05

AM: some bridge running in south st. Pete by the skyway with mainly Anthony. Did 7 bridges between 5:30 and 6 pace. Felt good for being tired from high mileage. I'm still feeling the knee.

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Slow milesFast milesTotal Distance
10.150.0010.15

PM: Some miles with Cory on the Dunedin Causeway and Honeymoon Island.  Many were in the 6:30 range for no good reason.  I think it might be because I told him he hasn't been working hard enough to break 17:00, so that's partially my fault.  Eek.

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Slow milesFast milesTotal Distance
7.023.0010.02

PM: track in St. Pete. This is my second real session back. Minor improvements, great company, and good weather made it a positive one. There was a moment after the session where my knee started locking up similarly to 2 months ago and I was also feeling nauseous, but it seems to just be early onset hypochondria... Workout: 4x400, 2x800, 4x400 with 200 recoveries between items and 400 between sets. Splits: 1:26, 1:23, 1:22, 1:20, 2:37, 2:37, 1:19, 1:19, 1:18, 1:14.

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Slow milesFast milesTotal Distance
2.100.002.10

PM: Slow run and then gym- shoulders, tris, and chest.  Definitely have the beginnings of a head cold.

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Slow milesFast milesTotal Distance
4.351.756.10

AM: Track session with a little bit of speed work.  Cut it short as I was feeling very dizzy and was coughing a ton.  Cold has gotten worse and apparently is affecting my inner ear.  

PM: 1 mile with the team.  Tried running an item with a runner, but I couldn't keep up and ended up in a coughing fit.

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Slow milesFast milesTotal Distance
0.000.000.00

No running.  No exercise.  Feeling sick.  Stayed at work until 7:30.  Not happy about it.

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Race: Gasparilla 15k (9.321 Miles) 00:54:37, Place overall: 19, Place in age division: 4
Slow milesFast milesTotal Distance
6.859.3216.17

Gasparilla 15k Race Report

I'm not impressed with myself or my effort.  I need to work harder.  This felt like the toughest race I've ever done.  I've really blown it this season.  

Comments(1)
Slow milesFast milesTotal Distance
0.000.000.00

No running on this day.  I'm still feeling sick.  Stressed.  Didn't even get to the gym.  I can't remember the last day I literally got no exercise, and I've now done it twice in 3 days.  Only up from here!

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Slow milesFast milesTotal Distance
12.000.0012.00

PM: Twelve slow miles in East Lake solo.  I''m still feeling quite ill and dizzy.  I am also definitely sore from Saturday.

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Slow milesFast milesTotal Distance
13.004.0017.00

AM: Track- 300s in Safety Harbor.

Workout: 7 x 300 with 100 recovery between items and 500 recovery between sets.  3 sets.  Kept them all between :56 and :61.  

Still feeling ill, but I think I'm on the other side (finally).  

PM: solo run in East Lake.  

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Slow milesFast milesTotal Distance
11.000.0011.00

PM: East Lake, still sick.

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Slow milesFast milesTotal Distance
4.7511.2516.00

AM: Track in Safety Harbor.  Still not feeling too great, but ran a track workout with a group of friends.  We did a wave tempo of sorts, alternating 10k and Marathon paces.

Workout: 5 miles continuous Alternating 800s at marathon and then 10k pace.  I shot for 3:05-3:10 for the marathon pace, and 2:45-2:50 for the 10k paces for each 800.  

PM: Run in Safety Harbor then track with the team.  Just taught the basics- dynamic stretching, balance, abdominals, center of gravity, etcetera.  Then did a couple of 400s with time predictions.  Total was 7 miles.

Cough was really bad last night.  I suppose my training is getting in the way of me getting better.  It's a fine line though, I suppose.

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Slow milesFast milesTotal Distance
8.220.008.22

PM: fun run

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Slow milesFast milesTotal Distance
7.550.007.55

AM: 5.5 miles in John Chestnut with the group.

 

PM: 2 miles and then some basketball with Cory and company for 2 hours.  Definitely am too old to be playing basketball for that long.  Will be taking tomorrow off.  My poor knees!!!

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Slow milesFast milesTotal Distance
0.000.000.00

Day off.  Needed.

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Slow milesFast milesTotal Distance
20.100.0020.10

PM: Long run... because... I didn't feel like stopping... 

Comments(3)
Slow milesFast milesTotal Distance
235.1551.43286.58
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