It's all relative Running Blog at FastRunningBlog.Com http://mikem.fastrunningblog.com/ Fri, 22 Nov 2019 15:27:06 FeedCreator 1.7.2 Sun, Nov 17, 2019 http://mikem.fastrunningblog.com/blog-11-17-2019.html <p>No running- at a wedding/too busy.&nbsp; Also, very sick.&nbsp;&nbsp;</p> Sun, 17 Nov 2019 07:00:00 Sat, Nov 16, 2019 http://mikem.fastrunningblog.com/blog-11-16-2019.html <p>No running- at a wedding/too busy.</p> Sat, 16 Nov 2019 07:00:00 Fri, Nov 15, 2019 http://mikem.fastrunningblog.com/blog-11-15-2019.html <p>AM: 10.1 miles, 4 of them fast- I did a 1x22:00 challenge at the gym/treadmill, averaged 5:00/mile the whole way.&nbsp; Felt relatively easy as the treadmill usually does, and could have continued to 10k- kind of wish I tried, although it would have beaten me up for sure.</p> <p>No wind resistance and temperature control makes a huge difference!</p> Fri, 15 Nov 2019 07:00:00 Thu, Nov 14, 2019 http://mikem.fastrunningblog.com/blog-11-14-2019.html <p>PM: 10.1 miles</p> Thu, 14 Nov 2019 07:00:00 Wed, Nov 13, 2019 http://mikem.fastrunningblog.com/blog-11-13-2019.html <p>PM: 10 miles</p> Wed, 13 Nov 2019 07:00:00 Tue, Nov 12, 2019 http://mikem.fastrunningblog.com/blog-11-12-2019.html <p>AM: 11.4 miles.&nbsp; I guess you could call 3 of them fast running 5x1000 with the group, but it wasn&#39;t even below marathon pace.&nbsp;&nbsp;</p> <p>PM: 9&nbsp;miles solo and some gym work.&nbsp; Did 3 miles of efforts on the treadmill &quot;hills.&quot;</p> Tue, 12 Nov 2019 07:00:00 Mon, Nov 11, 2019 http://mikem.fastrunningblog.com/blog-11-11-2019.html <p>PM: 11.3 miles</p> Mon, 11 Nov 2019 07:00:00 Sun, Nov 10, 2019 http://mikem.fastrunningblog.com/blog-11-10-2019.html <p>AM: 18.1 miles with John, and then join Jeremy and them for the rest of it.&nbsp; Fast finish ~6:30 pace for the last 7 miles or so.&nbsp; Felt easy.</p> Sun, 10 Nov 2019 07:00:00 Sat, Nov 09, 2019 http://mikem.fastrunningblog.com/blog-11-09-2019.html <p>AM: 9.25 miles, sandwiched a parkrun in the middle, finished first with a new course record of 16:55.&nbsp; I am in sub-16 minute shape for sure, the course is just that challenging.</p> <p>~~~~~~~~~</p> <p>I was thinking about how to get the record to sub 16 minutes, and it is going to take a lot of effort, some very weird pacing, and a lucky break on weather, but it could happen.&nbsp; I&#39;m still not sure exactly how yet, but here is my idea:</p> <p>The first 0.4&nbsp;mile will have to be lightning fast since it is tarmac/packed trail, then the first boardwalk section (0.4 miles) will have to be dry, or else there&#39;s no way to take the turns &amp; 180 fast enough without slipping and breaking something.</p> <p>The scary part is by this point, your GPS&nbsp;is essentially useless, so now you&#39;re just blasting along pretty much blindly.</p> <p>The section&nbsp;the trail/sand (~1.0 mile) will have to be the right mixture of not&nbsp;<em>too</em>&nbsp;dry, but not&nbsp;<em>too</em>&nbsp;muddy.&nbsp; Too dry will make speed impossible since it&#39;s sandy, and too wet will make it too muddy so I won&#39;t be able to handle the turns quickly enough.</p> <p>Then the packed trail &amp; tarmac section (0.4 miles) will again have to be sub 4:50/mile for sure.</p> <p>This brings the final boardwalk which is about 0.7 miles.&nbsp; The only chance here would be to go for broke- literally open it up and hopefully don&#39;t slip on the boardwalk.&nbsp; The hard turns up the boardwalk hill to the 180 will be a bit of a nightmare at that kind of speed, but I did try it this time at 5:20ish pace and survived, so maybe it&#39;s possible to keep traction going faster?&nbsp; The final tarmac stretch to the finish will be brutal as it&#39;s not fast and is winding- but it is on tarmac, so I&#39;d be silly not to use this as a push spot as well.&nbsp; I was thinking prior to the second run on this course if it&#39;s possible to shave&nbsp;some of the tangents here to keep speed high, but there&#39;s literaly trees/dense swamp foliage in the way, so that&#39;s impossible.</p> <p>My friend John thinks it can&#39;t be done (at least by someone of our abilities)- I tend to agree with him, honestly- last week, just a&nbsp;week after running a 16 flat on a double-bridge, hilly 5k course I could only muster a 17:21 on the first attempt at the parkrun.&nbsp; So naturally I want to try!&nbsp; I definitely don&#39;t have the track speed to run such a tactical race without blowing up yet, but I can work on that!</p> <p>The one thing that does bother me though, is this course has&nbsp;<em>three</em>&nbsp;180-turns and zero of them are manned.&nbsp; All 3 of them take <em>significant&nbsp;</em>time to complete, restart, and get up to speed.&nbsp; All&nbsp; it&nbsp;needs is one self-indulgent person to skip/cheat them to put the record out of reach for any real attempts.&nbsp; In my heart I hope that doesn&#39;t happen, but in my mind I know it will/has already.&nbsp; I&#39;ve seen people do this on courses where&nbsp; you had to go out of your way to cheat, so if it&#39;s just staring a runner in the face like that, I definitely don&#39;t have faith in them not taking the apple.&nbsp; Good news is, it will be easy to tell they cheated.&nbsp; It&#39;s got to be one of the most near-impossible things to run this particular course correctly as-is, fast, and perfectly paced on the first try- particularly with the gps on everyone&#39;s watch being wrong by the start of mile 2.&nbsp; Therefore, if a record happens on their first try, we&#39;ll at least know it is probably bogus.&nbsp;&nbsp;</p> Sat, 09 Nov 2019 07:00:00 Fri, Nov 08, 2019 http://mikem.fastrunningblog.com/blog-11-08-2019.html <p>PM: 5 miles solo.</p> Fri, 08 Nov 2019 07:00:00 Thu, Nov 07, 2019 http://mikem.fastrunningblog.com/blog-11-07-2019.html <p>PM: 10.1 miles&nbsp;</p> Thu, 07 Nov 2019 07:00:00 Wed, Nov 06, 2019 http://mikem.fastrunningblog.com/blog-11-06-2019.html <p>PM: 10 miles&nbsp;</p> Wed, 06 Nov 2019 07:00:00 Tue, Nov 05, 2019 http://mikem.fastrunningblog.com/blog-11-05-2019.html <p>AM: 10 miles total, 2.5 fast.&nbsp; workout was 400, 800, 1200, 1600, then I sat out the last item to time/manage the runners.</p> <p>I ran based on leading the group so everyone had someone to push towards.</p> <p>PM: gym and 3 fast miles of intervals for a total of 7.6.&nbsp; &nbsp;Workout was 400, 4x800, 400.&nbsp; I did it all at 5:00/mile pace with long/equal recoveries.</p> Tue, 05 Nov 2019 07:00:00 Mon, Nov 04, 2019 http://mikem.fastrunningblog.com/blog-11-04-2019.html <p>PM: 8.5 miles&nbsp;</p> Mon, 04 Nov 2019 07:00:00 Sun, Nov 03, 2019 http://mikem.fastrunningblog.com/blog-11-03-2019.html <p>AM: 19.8 miles, with about 7 of them with Jeremy and company.&nbsp; Weather was okay for once.&nbsp; I did not drink any water/no nutrition either during the run however, which made the end a bit of a grind.&nbsp; I felt fine&nbsp;otherwise.</p> Sun, 03 Nov 2019 06:00:00 Sat, Nov 02, 2019 http://mikem.fastrunningblog.com/blog-11-02-2019.html <p>Local free 5k.&nbsp; This was my first trip to this parkrun- I really like their concept.&nbsp; The course was sincerely challenging- boardwalks, trail, three 180 turns, and more zig-zags than I can count.&nbsp; I had planned to run a 16:55ish, but as you can see, I severely underestimated the course, while over-estimating my pacing.&nbsp; GPS was not useful out here, unfortunately.&nbsp; I think I&#39;m going to take another crack at it this Saturday, but will not put any effort into preparing for it.</p> <p>Overall, it was fun!&nbsp;</p> Sat, 02 Nov 2019 06:00:00 Fri, Nov 01, 2019 http://mikem.fastrunningblog.com/blog-11-01-2019.html <p>PM: 7.3&nbsp;miles</p> Fri, 01 Nov 2019 06:00:00 Thu, Oct 31, 2019 http://mikem.fastrunningblog.com/blog-10-31-2019.html <p>PM: 10&nbsp;miles</p> Thu, 31 Oct 2019 06:00:00 Wed, Oct 30, 2019 http://mikem.fastrunningblog.com/blog-10-30-2019.html <p>PM: 10.1 miles</p> Wed, 30 Oct 2019 06:00:00 Tue, Oct 29, 2019 http://mikem.fastrunningblog.com/blog-10-29-2019.html <p>AM: Big turnout this morning at track- probably about 15-20, which for 5am is pretty impressive.&nbsp; Workout was 12x400 with 200 recoveries.&nbsp; Stayed with the group pacing the front.&nbsp; I tried to pull them a bit the best I could, trying not to get too far ahead.</p> <p>Splits- 1:17, 1:12, 1:14, 1:12, 1:14, 1:13, 1:12, 1:11, 1:11, 1:12, 1:13, 1:10</p> <p>I was pumped for this workout.&nbsp; This was my best workout in a while.&nbsp; I was recovering well after each item, I was talking, I was leading, I felt strong.&nbsp; I was pretty geared up for it.&nbsp; This afternoon is going to be a mess, so I think (as of right now) my plan is to just run John&#39;s paces and work on my anaerobic capacity at the end of each item this afternoon.&nbsp; We&#39;ll see.</p> <p>PM: 7.5 miles, 3 of them relatively fast at effort.&nbsp; Workout was two&nbsp;sets of 3x800 with 200 recoveries and a single 400 recovery between the two sets.&nbsp; Did it as a cutdown style and worked on some anaerobic capacity during the final two intervals.&nbsp; It felt pretty easy, but I am a bit tired from all of the faster running.&nbsp;&nbsp;</p> <p>~~~~~~~~~~</p> <p>I am so sick of this hot, humid weather.&nbsp; It&#39;s literally almost November.&nbsp; When will it stop?!</p> Tue, 29 Oct 2019 06:00:00 Mon, Oct 28, 2019 http://mikem.fastrunningblog.com/blog-10-28-2019.html <p>No running.</p> Mon, 28 Oct 2019 06:00:00 Sun, Oct 27, 2019 http://mikem.fastrunningblog.com/blog-10-27-2019.html <p>Manufacturing 5k Race Report</p> <p>This was supposed to be my first fitness test &quot;race&quot; since my marathon for the beginning of my training, but it turned out I had a free entry for yesterday&#39;s race, so this one took a back seat.&nbsp; I laced up my nice shoes for this one, hoping to clock in under 16.&nbsp; I figured it was as good as done, considering I ran a 16:07 yesterday with the highway bridges and hill- however I definitely wasn&#39;t plannign on Jeremy jumping in the race at the last minute, so unfortunately&nbsp;I just threw out my race plan of&nbsp;pacing even 5:09s.</p> <p>I drew him out hard on the first mile.&nbsp; I figured I&#39;d slow it down if he didn&#39;t follow, but since he did I just kept pulling him faster- I did promise him I&#39;d &#39;race him hard&#39; next time we faced off against each other, so I guess I kept my word.&nbsp; I felt a little bit bad about it afterwards.&nbsp; We train together, so I&#39;m not sure I made a mature decision there.</p> <p>The rest of the race was uneventful and my splits are gross, but I like having a ton of room for improvement.&nbsp; In hindsight, I wish I stayed with Jeremy and ran with him.&nbsp; I know it would have hurt my chances at a win, but honestly, who cares- it&#39;s a local nothing 5k, and in the end we would have both benefitted from it.&nbsp;&nbsp;</p> <p>Splits- 5:03, 5:20, 5:19, 0:34</p> Sun, 27 Oct 2019 06:00:00 Sat, Oct 26, 2019 http://mikem.fastrunningblog.com/blog-10-26-2019.html <p>Phil Doganeiro 3 Bridge 5k Race Report</p> <p>I definitely decided to race this after hearing there would be money again.&nbsp; The money involved is right in between &quot;worth-it if it&#39;s close enough&quot; and &quot;not worth it if it&#39;s a flight/long drive&quot; fork the 5k.&nbsp; For the half, the $ starts at $2,000, so I figured there would be a couple of pros (there were 2) who would shoot for that, and only top 3 win money in both races.&nbsp; The 5k starts a bit more meager at $750, then drops to $500 and then to $250.&nbsp; I think that is worth it for being a 20-minute drive, so even though I&#39;m in very average to below-average shape, I couldn&#39;t fathom anyone making the trek for that type of money, so I assumed I&#39;d have a shot with an okay time.</p> <p>Race started off up the first hill and then into the main bridge over Clearwater with me in 5th/6th place, as I opened with a 5:09 mile, and the lead group came in at 5:03 or so.&nbsp; By the time I hit the top of the bridge, my pace had sunk to 5:16/mile, while they seemed to be still trucking along in front of me (I&#39;m in 5th still at this point).&nbsp; Once the bridge crested, I think the pace up such a long bridge finally got to everyone, so even though I didn&#39;t speed up per se, they broke apart as a group except for the top two guys.&nbsp; In the first half of mile two and at the turn-around I caught two runners who were huffing and puffing, and I was feeling taxed, but still okay.&nbsp; I was now in third and figured this would be my goal finishing spot, but the guy in second absolutely fell apart the moment he hit the big bridge again.&nbsp; I passed him as if he was standing still, and then felt aspirations of catching first!&nbsp; Well, I definitely underestimated the bridge a bit here, and should have pulled off my pace, which had dipped down to a 5:05/mile overall average.&nbsp; Even when I crested and had the massive downhill down the backside, I was still losing seconds&nbsp;<em>on the downhill!</em>&nbsp; The first place guy threw down a bit here just to create some serious seperation (he ended up by winning by over 50 seconds) and so I just put a gap between myself and third and decided to hold that and stop pushing so hard.&nbsp; I knew my sprint-speed was great, so if I maintained a 10-second or better leader at minimum, I&#39;d be fine as we were less than a half mile to go.&nbsp; I never needed the sprint, so I just coasted to the finish and to $500!&nbsp; Sometimes I&#39;m very thankful not too many speedy runners&nbsp;live&nbsp;in this area.</p> <p>I felt fine after the 5k- maybe a little queasy from the humidity/heat.&nbsp; The guy who won turned out to be a 14-flat 5k runner as well as a 3:55-miler as recently as April, so I wouldn&#39;t have gotten him on my best day, so that certainly gave me some solace.</p> <p>I definitely hate this course.&nbsp; There are just so few hills/bridges to train on down here that it makes a course like this a nightmare.&nbsp; I just rarely/never practice inclines or declines, so I&#39;m just out of breath immediately.&nbsp; It&#39;s such an odd feeling to feel &#39;out of shape&#39; when running a slow pace.&nbsp; I guess I can focus a bit more on that on some treadmill runs.</p> Sat, 26 Oct 2019 06:00:00 Fri, Oct 25, 2019 http://mikem.fastrunningblog.com/blog-10-25-2019.html <p>PM: 2.1 miles</p> Fri, 25 Oct 2019 06:00:00 Thu, Oct 24, 2019 http://mikem.fastrunningblog.com/blog-10-24-2019.html <p>PM: 5 miles</p> Thu, 24 Oct 2019 06:00:00 Wed, Oct 23, 2019 http://mikem.fastrunningblog.com/blog-10-23-2019.html <p>PM: 5.1 miles</p> <p>Running thoughts on track/runners</p> <p>Me- Yesterday was kind of disheartening.&nbsp; I know I am in better shape than all of those splits.&nbsp; I suppose recovering from the long run definitely plays into it, however I was still surprised.&nbsp; I should be pretty easily running these all in the 2:22-2:25 range, instead I&#39;m 10 seconds slower&nbsp;<em>per interval</em>.&nbsp; Yikes, that&#39;s not even close.&nbsp; There is only much I can blame Florida. &nbsp;I did enjoy running with Jeremy and Anthony in the morning, although I kind of just locked into cruise control in the front.&nbsp; I know this is a mistake and won&#39;t make me better, it&#39;s just so easy sometimes to not get uncomofortable.</p> <p>John.&nbsp; I like John in the afternoon since he is always pushing himself.&nbsp; He really has the mental capacity to do something special if he wanted to.&nbsp; He would have to make a dedicated decision to add mileage and revamp things a bit, but it could happen.</p> <p>Anthony.&nbsp; I was definitely impressed with Anthony this morning too.&nbsp; The last two weeks he seems to have been trying to exit his comfort zone a bit more on paces, which is exactly what he was doing when we first started running together and he ran a 1:14 half and some 16 flat 5ks.&nbsp; I&#39;m excited to see this continue, because he is a fun runner to watch.&nbsp; He mentioned he isn&#39;t feeling it running-wise, but I&#39;m seeing the exact opposite.&nbsp; I think he is finally back with it, and willing to get uncomfortable.</p> <p>Jeremy just ran a 1:14 half marathon which is no slouch time, however I am just surpised by his efforts at the track.&nbsp; There is no reason why he shouldn&#39;t be challenging for the front.&nbsp; I know he works hard, but I can tell&nbsp;he&#39;s got more in there.</p> <p>Jacob (freshman in high school) is on fire.&nbsp; He ran a 16:40 5k this weekend on a cross country course with great competition.&nbsp; He will be off track next week, but should be back for the week following that.&nbsp; He really will be an ignition for this group, since he is not afraid to fail, and is willing to try paces he logically shouldn&#39;t be ready for.&nbsp; This is exactly the runner that you can build a team around.&nbsp; Hopefully humility and humbleness are qualities that stick as he progresses.</p> <p>Dylan (freshman in high school) should be in the high 16s on Thursday.&nbsp; He ran a great workout two weeks ago and put together a 17 flat on a tough cross country course as well.&nbsp; I&#39;m excited to see what he runs.&nbsp; On that track?&nbsp; I don&#39;t understand this kid.&nbsp; He can run a bunch of 3-minute 800s and then go run a 16:45 5k at Gasparilla.&nbsp; I just don&#39;t get it.&nbsp; He locks in for races different than I&#39;ve ever seen another runner do.&nbsp; Workouts just aren&#39;t meaningful for him- he can almost just&nbsp;<em>will</em>&nbsp;himself to run faster without the muscle-memory to do so.&nbsp; Absolutely goes against my ideology, but I roll with that- every runner is different, and a coach should always tailor to that.&nbsp; But seriously, how in the world...</p> <p>Elia- he is just so hard on himself.&nbsp; He&#39;s either all-in, or doesn&#39;t see a purpose.&nbsp; Right now I think he is still leaning towards the latter.&nbsp; He doesn&#39;t have to compete to be a runner.&nbsp; He can just run for health and hit the gym too.&nbsp; It doesn&#39;t have to be in a competitive atmosphere.&nbsp; He is very competitive, so I would be surprised if he took that route, but the pressure he is putting on himself is odd.&nbsp; I think his niche is in longer distances however- he seemed to really find his calling.&nbsp; Plus, if he chooses those, I&#39;ll always have someone to talk me into random 100ks in the forest like last January!</p> Wed, 23 Oct 2019 06:00:00 Tue, Oct 22, 2019 http://mikem.fastrunningblog.com/blog-10-22-2019.html <p>AM: 10.5 miles with a track workout.&nbsp; 2.75 of them okay fast.&nbsp; 3x800, 2x200, 2x800.&nbsp; Did not reach into the tank, jog recoveries&nbsp;averaged about 80 seconds each.</p> <p>Splits- 2:40, 2:38, 2:37, 0:32, 0:32, 2:35, 2:36</p> <p>PM: 7.7 miles total, 2.25 fast.&nbsp; 4x800, 2x200 with long 400 jogs at regular pace, then only 20 seconds before the 200s.&nbsp; I was a bit beat for the 200s and my form was sloppy (and the times were horrendous!)</p> <p>Splits- 2:35, 2:34, 2:34, 2:34, 0:36, 0:34</p> <p>&nbsp;</p> <p>&nbsp;</p> Tue, 22 Oct 2019 06:00:00 Mon, Oct 21, 2019 http://mikem.fastrunningblog.com/blog-10-21-2019.html <p>PM: 7.5 miles.&nbsp;&nbsp;</p> Mon, 21 Oct 2019 06:00:00 Sun, Oct 20, 2019 http://mikem.fastrunningblog.com/blog-10-20-2019.html AM: 17.2, mostly with John. Hot and humid- getting a bit old... Sun, 20 Oct 2019 06:00:00 Sat, Oct 19, 2019 http://mikem.fastrunningblog.com/blog-10-19-2019.html <p>Noon: 10 miles.&nbsp;&nbsp;</p> Sat, 19 Oct 2019 06:00:00 Fri, Oct 18, 2019 http://mikem.fastrunningblog.com/blog-10-18-2019.html <p>PM: 7.5 miles total and the gym at OTF.&nbsp; Did a workout on the treadmill.&nbsp; Workout was 1x1mile at 5:00/mile pace, then 2:30 hill repeats increasing the incline from 5.0 to 10.0 at various points, then recovered back at 8mph with easy incline.&nbsp; I did this for a total of two miles of effort, which sadly took longer than I guess I figured it would.</p> Fri, 18 Oct 2019 06:00:00 Thu, Oct 17, 2019 http://mikem.fastrunningblog.com/blog-10-17-2019.html <p>PM: 7.1 miles</p> Thu, 17 Oct 2019 06:00:00