It's all relative

BDR Leftover 5k Safety Harbor, FL

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Location:

FL,United States

Member Since:

Feb 08, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Certified course PR's:

Mile: 4:28.0 (Florida, Jan 2020)

5K: 15:12 (FL, Jan. 2020)

10K: 31:44 (FL, Feb. 2020)

15K: 49:03 (FL, Feb. 2020)

1/2 Marathon: 1:10:34 (FL, Feb. 2020)

Marathon: 2:26:57 (WA, July 2019)

100k (63.7 miles, trail): 9:11:00 (FL, Jan. 2019)

Personal:

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

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Slow milesFast milesTotal Distance
203.7443.97247.71
Slow milesFast milesTotal Distance
11.700.0011.70

PM: Run in East Lake with Anthony, then coaching at SHMS.  7:30-7:40 range

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Slow milesFast milesTotal Distance
11.001.0012.00

AM: Track at SHMS.  Did a bunch of striders and some easy running.  

 

PM: 5 miles then gym: Arms, back, abs, calves, hams, glutes, quads

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Slow milesFast milesTotal Distance
0.000.000.00

Day off.  Had to tutor after school too, so not much time.

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Race: BDR Leftover 5k Safety Harbor, FL (3.107 Miles) 00:16:24, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
5.503.118.61

Race Report BDR Leftover 5k Safety Harbor, FL

Weather: 80 degrees, dewpoint 76 (hahaha Florida sucks), humidity 88%, and sunny.  Super ideal, eh?

I rarely run 5ks anymore, so this was a little random treat.  Warmed up and then hung out with the team a bit and then with Charles.  Charles is just an awesome guy, so it was very fun before the race.  I spent a little too much time with everyone and didn't get in a good warmup or any striders and was stuck in the bathroom line (as I forgot to pee this morning, a racing no-no in my book) until about 2 minutes before race time.  I rushed to the start line and snuck in during pretty much the start of the anthem.  Other than feeling rushed, to get to the line, I wasn't nervous.  I lined up next to Anthony, Christina, Chris McCaffrey, John Robida, Jeremy Richardson, and my celebrity crush Becky H., who was a welcome surprise.   The countdown began and we were off!

Mile 1: Was planning on averaging a 5:10 mile for the whole race and not go out fast and I was pretty dedicated to stick to it if someone got in front of me at least until the last mile.  Shockingly though, I was on pace through the first quarter mile and not a single one of those guys decided to stick up with me.  Actually, I somehow had a 5 second lead.  I didn't really understand it as I know Anthony at least was shooting for sub 16.  I slowed a bit as I was worried my watch was lying to me, but it wasn't- mile 1 in 5:14.

Mile 2: Feeling fine, I sped up a bit to take those 4 seconds back and scooted around the turnaround point (just after mile 1) and it was smooth for the first half mile after that which I did in 2:31 or so and then- holy hell.  The other 1600 runners and walkers in the race started to not only take up the road, but literally the whole road to the point where the biker leading me physically stopped and could not continue forward.  I hopped up into some neighboring yards and just ran on the ledge for about a quarter mile or third of a mile.  To be honest, I had run that road a bunch of times and was half expecting it to happen, I was just more annoyed at how it would squander my lead (10-15 seconds) while making me more tired.  I wish there was a nice, loud way to tell people to please "move over" without wasting energy.  In the meantime I'll just continue to practice and hone my matrix moves until they're on point.  ;)  Hit the mile 2 marker in 5:14 again, but my pace was 5:05, so I am pleased with that effor.

Mile 3: Was tired from the weaving/running in the yards, but still maintained an okay pace.  Lots of turns here: six 90-degree turns, one incline, one decline, one 180-degree turn.  The 180-turn was in a pretty fortunate location though- about a half of a mile from the finish.  I was able to "look back" without actually having to.  Same thing, 12 seconds back for Anthony and then about 24 for Jeremy and Chris.  With so little to go I knew I just needed to hold the spacing and I'd be fine.  Crossed in 16:24 and almost tripped over the tape they had out.  Pretty embarrassing end to a race on my part.

Final thoughts- I feel like I psyched Anthony out, as he didn't even go for it during mile one.  I wanted to run/pace with him since I thought we could help each other get to/break 16 today, but I think it stressed him out.  I was hoping to instill confidence and teamwork, but I think I did the opposite.  This was disheartening, but hopefully I will learn to do a better job.

Comments(2)
Slow milesFast milesTotal Distance
16.000.0016.00

Noon: 16 miles solo in East Lake.  I woke up and slept through my long run this morning with a pretty nice hangover, which was expected.  I had planned on doing 2-3 miles of warmup and then go to the gym instead, however I was feeling good so... 2-3 miles turned into 16 at the hottest part of the day.  I am not the smartest, but it felt fine.

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Slow milesFast milesTotal Distance
9.100.009.10

PM: Wow, what a run!  Ran 2 miles in the rain then went to the gym: Triceps, chest, shoulders, abs, some lunges thrown in.  Then, it was a tropical storm outside, so... I decided to go for a run!  7 miles, windy, rainy, but not too bad.  I got soaked, but totally worth it.  These are usually the most interesting days to run (and coldest weather-wise), so I'm happy I went out!

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Slow milesFast milesTotal Distance
7.003.2510.25

PM: Track in East Lake with Anthony.  Workout was mile repeats: 3x1600 with 400 active recovery.  Splits: 5:20, 5:20, 5:34 (lol...  oops, I wanted to hold back a bit, but that was a sad item).  Followed that with 4x100 striders with 100 recovery.

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Slow milesFast milesTotal Distance
6.326.0012.32

PM: Ran in East Lake with Anthony.  Wow.  Started pouring rain at about mile 1, and then we just lit it up and somehow turned it into a tempo run dropping to about 6:00 minutes per mile.  Loved it.  I missed the camaraderie of running fast with someone just to run fast and see what we could handle.  I'll pay for it with the hard workout yesterday, but it was worth it.

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Slow milesFast milesTotal Distance
4.371.005.37

AM: Track in Safety Harbor, ran a couple quarters just to keep people honest in their sets.

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Race: Cheeseburger in Paradise Sunset 5k (3.107 Miles) 00:16:26, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
7.003.1110.11

PM: Ran 7 miles for fun, then joined in a "fun 5k" I signed up for with a couple of first-time runners and had drinks afterwards.  It's noticeably easier for me to run faster in the afternoon than it is in the morning.  Running this pace was relatively easy and I coasted the whole way- which felt good.  There was no one with me from the start, and the second place person was about 2 minutes back.  Temperature- 80 degrees, dewpoint 77 degrees, for a whopping 157 misery index.  Ouch.

Splits- 5:19, 5:18, 5:16, 0:33 (finish)

On a secondary note- this 5k was $35.  For $35, one beer (mich ultra) and one cheeseburger slider is absolutely absurd.  I could easily get a dinner for two for that and not have to exercise at all.  I will happily skip the T-shirt, medal, "swag bag", and extra aid stations (one is fine with water at the end) for buffet food and drinks.  I wish sometimes T-shirts and medals were add-ons or not included.  

I had hoped the "35$" tag was meant more for a well-stocked race and therefore was worth it.  Not for a tear-off (bib) single beer and a tear-off single mini-burger.  It's too bad, as I really normally appreciate and enjoy this race director/manager, so it was odd to see the route they chose for this event.  I like supporting local races, but this one is on the "never again" list.  

Comments(3)
Slow milesFast milesTotal Distance
9.000.009.00

AM: 3 miles in JC then a potluck with the team, followed by 5 more miles goofing around solo in the park.  

PM: run warmup, then gym in an awesome thunderstorm. Triceps, chest, shoulders, legs (no hams/glutes), abs.

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Slow milesFast milesTotal Distance
14.004.0018.00

AM: run in St. Pete. I was really hoping to see Drew or Sean out this morning but they were both MIA. This was my last St. Pete long run for likely about a month, so I was bummed to miss out on the conversations. Maybe I can drop by for a mid-day run during the week and surprise Drew. In other news, Lee's birthday was today and the little turd failed to tell us during the run. Facebook had to tell me and remind me I'm a crappy friend. Facebook- always looking out.

The run felt sluggish even with the 4-mile descending tempo, but given 2 races, 2 workouts, 1 tempo, and leg day yesterday in the past week and a half, I suppose that's not surprising.

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Slow milesFast milesTotal Distance
0.000.000.00

Shut out of running.

But...

Went to Weeki Wachee for a kayaking adventure.  B. E. A. Utiful.  What an experience.  Particularly if you have the head for some questionable tree climbing and jumping into some suspect waters- which I apparently still do.  Surprisingly not burnt and I will absolutely do that again.  Hopefully next time there will be manatees (and maybe mermaids?!?!)...

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Slow milesFast milesTotal Distance
13.326.0019.32

AM: 8 miles @ track in Safety Harbor.  2 x 10:00 minutes @ Half marathon pace with 4-minute recovery.  Turned into marathon (dream) pace pretty quick, but that's okay- it's unreal hot and soupy.

Noon: Ran a mile warmup then gym with Danny.  Biceps, Traps, Lats, Rhomboids, Teres... no abs since I'm planning on running again this afternoon.

PM: 10 miles @ track in East Lake.  Workout was 4 x 1200 with 400 recovery with Anthony.  We were thinking of going to St. Pete, but Sean wasn't a definite and Lee was a "no", so we stayed local.  We figured we'd start at 5:20/mile pace and work down.  Well.  We stayed at 5:20 pace and held on for dear life.  We really needed each other today for this one.  Temperature- 88, dewpoint- 75.  

Splits (@ mile pace)- 5:19, 5:20, 5:21, 5:21 (3:59, 4:00, 4:01, 4:01)

 

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Slow milesFast milesTotal Distance
11.700.0011.70

AM: Ran 1.5 then went to the gym- chest, tris, shoulders- moved up in all with 5x5, then abs

PM: Ran 10.2- half of those with Anthony who had to cut it short with some dead legs.  He has been putting in a lot of miles, so I guess it's time for a cutback.  Perfect timing (for both of us) actually, especially with very few opportunities for me to run next week.

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Slow milesFast milesTotal Distance
7.153.0010.15

AM: Track in Safety Harbor.  Alright.  This workout was a monster, but I can tell it's one of the workouts I needed to add to handily get into the mid 15s for a 5k.  I... commandeered.... it off another runner's blog with times I'm looking to achieve, so I knew it had some merit.  

The workout: A couple of striders to get the heart-rate up then 3 sets of 10 x 150m with 50m recovery at > fast interval pace.  450m active recovery between sets.  Also, it was a lane-changing workout.  So I'd start in lane 1, then work up to lane 6, and then restart to get to the 10, which made it easy to remember the item I was on as well as challenged me to (try to) match times.

How did I feel?  My quads were worked harder than any workout I've had in a long time.  I also felt challenged to recover so incredibly fast.  That 50m recovery is NOTHING after going from full tilt to a recovery jog pace, and often I'd get down to "recovery" pace and I'd be 3-5 steps away from starting the next one.  

Set 1- All ranged from 30 to 34 seconds.  Set 2- 30 to 33 seconds.  Set 3- 29 to 33 seconds. Shockingly, my fastest one ended up being a lane 6 item in set 3, which i feel very good about.  

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Slow milesFast milesTotal Distance
1.500.001.50

Noon: 1.5 miles warmup then gym: tris, chest, shoulders, abs, calves, glutes (and light quads/hams).  

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Slow milesFast milesTotal Distance
13.000.0013.00

AM: Early call this morning.  Ran solo before meeting the team to babysit their gear.  I got to test out the new playlist and it is on point.

Next up, cruise to Jamaica,Mexico, and the Caribbean- unless I get antsy this afternoon and want to work out.  Ya mon!

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Slow milesFast milesTotal Distance
0.000.000.00

In the Caribbean ocean today.

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Slow milesFast milesTotal Distance
3.000.003.00

PM: gym. Arms, back, and abs.

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Slow milesFast milesTotal Distance
0.000.000.00

In Mexico today!

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Slow milesFast milesTotal Distance
10.000.0010.00

AM: couldn't take not running, so got up early and ran the track on the ship. 2.5 loops for one mile- how crazy is that? A mere 25 loops for a nice 10-miler on a track isn't so bad.

PM: gym. Chest, tris, shoulders, abs

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Slow milesFast milesTotal Distance
0.000.000.00

In Jamaica mon!!

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Slow milesFast milesTotal Distance
0.000.000.00

In Haiti today.

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Slow milesFast milesTotal Distance
4.007.0011.00

AM: Decided to try a treadmill workout/fitness test I haven't done in a long time. I was still on the cruise ship, so I warmed up on the track and then hit the mill. Basically, you start, after your warmup, at 8.0 mph at a 1.5% incline and work up from there, going up 0.1 mph in speed each minute until you can't handle it anymore. Basically, every 10 minutes you are moving 1.0 mph faster.

The workout went well, after 43 minutes I made it through 12.2mph and then called it once my form and stride length started to change and I had trouble controlling it. It was fun to build into that speed, but also a total mind-screw for it to take so long.

I'm going to try this again in 4-6 months.

PM: arms, back, and abs

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Slow milesFast milesTotal Distance
0.000.000.00

No running, traveling back home all day.

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Slow milesFast milesTotal Distance
13.300.0013.30

AM: 3 miles then gym- chest, tris, shoulders

PM: solo in Safety Harbor

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Slow milesFast milesTotal Distance
6.553.5010.05

AM: track in Safety Harbor. Had our largest group in a while on Tuesday. Workout was 1600, 1200, 800, 5x400 (200 recoveries for the 400s, 400 for the rest).

Started at 5:27 for the mile and worked down in speed to 5:00pace.

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Slow milesFast milesTotal Distance
13.100.0013.10

PM: holy cow it is nasty in FL right now.

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Slow milesFast milesTotal Distance
6.133.009.13

AM: track in Safety Harbor. Felt great, but no one to run with. Workout was 4x400, 2x800, 4x400 with 200 recoveries between items and 400 between sets. Definitely capable of going faster, but just no drive. Sad.

Splits- 1:20, 1:20, 1:17, 1:15, 2:39, 2:38, 1:16, 1:16, 1:16, 1:15

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Slow milesFast milesTotal Distance
203.7443.97247.71
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