tag:blogger.com,1999:blog-85857747970245885562024-03-12T21:35:17.002-07:00Forward Progress!This is a blog about running but more importantly about being happy.Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.comBlogger37125tag:blogger.com,1999:blog-8585774797024588556.post-36023182251076321002021-03-11T13:44:00.000-08:002021-03-11T13:44:21.725-08:00Treasure Coast Marathon (Mar 07, 2021)<p> After not running any marathons in 2020 (well, I did do one Ultra marathon, Long Haul 100 at the start of 2020), ran the Treasure Coast Marathon in Stuart, FL.</p><p>I followed a schedule that my son Tom wrote (originally wrote it for his mom but I plugged in the paces based on some recent runs that I did).</p><p><br /></p><p>My goal was 3:30, with a "B" goal of under 3:35 which would give me a BQ for my age. As always, it is an accomplishment to finish a marathon especially without falling apart.</p><p>I ran the first 7 miles at an average pace under 8:00 pace ( a little farter than that actually but the only the first 7 were all under 8:00). After that I did slow down but never "fell apart", with the slowest mile being mile 22 at 9:05. This mile included the second to last of the four bridge crossings (the "hills" for the mostly flat course).</p><p>Wind was HOWLING from the north, part of the course was northbound, a few miles southbound with the rest east or west. The cross wind was almost as bad as the in your face wind.</p><p>But wind, or bridges, or anything else would not stop Tom. This was his first marathon. <b>He WON the whole thing with a time of<u> 2:42:04</u></b>. This was also a course record, smashing the old one by 12 minutes. </p><p><br /></p><p>Race start, 6:00 am</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNCdUtEwMjVkWkG2HAegt0B6t8zeUFVFc9W-Gvd3d8wjylsiBoJY6pXaYsLMNN6mmA519IDpbpA5Xr0ltS5VZ0XmCIoE-oV860RlehD6IzAWc0rfr_ylM7qMhvKmltbHFoywY1uXrgz14/s1008/IMG_9765.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="756" data-original-width="1008" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNCdUtEwMjVkWkG2HAegt0B6t8zeUFVFc9W-Gvd3d8wjylsiBoJY6pXaYsLMNN6mmA519IDpbpA5Xr0ltS5VZ0XmCIoE-oV860RlehD6IzAWc0rfr_ylM7qMhvKmltbHFoywY1uXrgz14/s320/IMG_9765.JPG" width="320" /></a></div><div><br /></div>Me at mile 21:<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaeYD2btANRCSOMyvxn-AzeZpQ5KJGcSWJRzpEhiMrekupeEdZo5I5cj5YYdFkZpasqttPXwb0_Sgs-UQR1qX739MmE8EK6j2uGcfLxZiBsRDGPFCCHCHCHJHcxLHY_3XDsasDMiNhgZE/s1008/IMG_9764.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1008" data-original-width="756" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaeYD2btANRCSOMyvxn-AzeZpQ5KJGcSWJRzpEhiMrekupeEdZo5I5cj5YYdFkZpasqttPXwb0_Sgs-UQR1qX739MmE8EK6j2uGcfLxZiBsRDGPFCCHCHCHJHcxLHY_3XDsasDMiNhgZE/s320/IMG_9764.JPG" /></a></div><div><br /></div>My son Andy (our support guy), Charlotte Dani, and me:<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRNZT9CU7a1ZhDyjV3Og0pBJur8NLlc485xiNVEATrUVWpP7umdZGv3mz-cVEbdn0_SnBSFE9vTWc9aSaXDeRHPsWa4C85NRDr7GnrVicKu_DQqZZRxp21qhZPwlZsebY5eiSt4VqE8dY/s3264/IMG_9745.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRNZT9CU7a1ZhDyjV3Og0pBJur8NLlc485xiNVEATrUVWpP7umdZGv3mz-cVEbdn0_SnBSFE9vTWc9aSaXDeRHPsWa4C85NRDr7GnrVicKu_DQqZZRxp21qhZPwlZsebY5eiSt4VqE8dY/s320/IMG_9745.JPG" /></a></div><div><br /></div>Tom on beach afterward with medal and First Place plaque:<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxrovT4-_ca2Ewgw72NuAVdqNR0P0p6v2QQoTQuALiDeYW7wlu6UKKLbFqXq5SRbSKa4_M8tAGAJJR0z5Rv79deNBZeJed84zZS2WH_50lfWUhYTuVzY-jBwAUgeGeQO0eWct9JRoXx4U/s1024/IMG_9768.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="768" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxrovT4-_ca2Ewgw72NuAVdqNR0P0p6v2QQoTQuALiDeYW7wlu6UKKLbFqXq5SRbSKa4_M8tAGAJJR0z5Rv79deNBZeJed84zZS2WH_50lfWUhYTuVzY-jBwAUgeGeQO0eWct9JRoXx4U/s320/IMG_9768.JPG" /></a></div><div><br /></div>Tom's first place:<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsRQiATOaUk9emFFiK0PxVdcph0UNjqEK0UCi7oLw5lY7SJo4YbTb3YS03OQjjiTxy92LV91xtrhclUKSOnJ8nuDaJ5aYP45M1o9Jz6jdzawp3JnSaZBErlmSpyyPSRQrIyNZHuNggnHI/s3264/IMG_9756.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsRQiATOaUk9emFFiK0PxVdcph0UNjqEK0UCi7oLw5lY7SJo4YbTb3YS03OQjjiTxy92LV91xtrhclUKSOnJ8nuDaJ5aYP45M1o9Jz6jdzawp3JnSaZBErlmSpyyPSRQrIyNZHuNggnHI/s320/IMG_9756.JPG" /></a></div><div><br /></div>His mom - Jenny, Tom and myself:<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-EHnxZ-r0Umnd86m_d__J0QEaIuPrBLkIf4pngHTj9ka5Y1ra-RvLKFn5wIv8gdUCAEuJSBYcYaOdMkg69zlD_S2HQjdu-SfQ-44vuD-4Ud9mdlP4vTHen6u-wUE25JweEOeKx3xjmsQ/s3264/IMG_9742.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-EHnxZ-r0Umnd86m_d__J0QEaIuPrBLkIf4pngHTj9ka5Y1ra-RvLKFn5wIv8gdUCAEuJSBYcYaOdMkg69zlD_S2HQjdu-SfQ-44vuD-4Ud9mdlP4vTHen6u-wUE25JweEOeKx3xjmsQ/s320/IMG_9742.JPG" /></a></div><div><br /></div>Jessica, Charlotte Dani, and me:<div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3V98-QlGP5N3v3n8O6Bt_RbRKfnrGTW47L4Ie961ZGLxo_uRBJqyqBHN0kXbZWdaIiDLY0-QaAl6G2WUct-ztR9xVjopRLL5uT7Ud0XgtAQb56ahlAVNlYS9HOZCes62fFYu27oep3Po/s3264/IMG_9749.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3V98-QlGP5N3v3n8O6Bt_RbRKfnrGTW47L4Ie961ZGLxo_uRBJqyqBHN0kXbZWdaIiDLY0-QaAl6G2WUct-ztR9xVjopRLL5uT7Ud0XgtAQb56ahlAVNlYS9HOZCes62fFYu27oep3Po/s320/IMG_9749.JPG" /></a></div><br /><div><br /><p><br /></p></div>Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com0tag:blogger.com,1999:blog-8585774797024588556.post-73794519590176540462014-09-01T19:33:00.000-07:002014-09-05T12:54:30.043-07:00Pinellas Trail Challenge 8-30-14<h3>
<b>Pinellas Trail Challenge</b></h3>
<br />
<i>46.26 miles, 9:54:30, 12:51 avg pace</i><br />
<br />
The name of this race had new meaning after I finished it. The
challenge is to run the entire length of the Pinellas Trail - a
seemingly innocent looking rails-to-trails bike/running path which
starts in downtown St. Petersburg and finishes in John Chestnut park in
Palm Harbor. I've run many sections of this trail, but never the whole thing.<br />
<br />
Last year only about 14 people participated for its first year. This
year they had over 70 people sign up, 58 starters and 39 finishers.
Course time limit of 13 hours and a 6:30 start. I talked my friend Joe
into giving it a try. Although he'd never run this distance before,
he's done well in marathons and is also very mentally tough. I did
however underestimate the severity of the heat and humidity. I had
reasoned that since I've run the Key 50 mile ultra in May one year and
last year did the Western States 100 where it reached up to 100 degrees
that this wouldn't be so bad, because it's mainly flat and "only" 46
miles. I figured that a 10:00 pace would be somewhat conservative. Maybe slow down a little at the end or possible speed up if I felt good - at least that's what the plan was.<br />
<br />
<br />
<b>Miles 0-9</b><br />
These miles were great, especially for Joe. For some reason my legs
felt tired the first mile (slightly uphill the whole way but not by
much). I told him we would take a walk break for 1 minute each mile, do
that as long as we could until we had to take more walk breaks. He
loved that idea. So, things went exactly as planned. We reached the
first aid station at 8 miles. Getting a little bit hot but the pace
seemed reasonable. First two miles were just under 11:00, followed by a
bunch right about 10:00, then 11:00 for mile 8 which included the aid
station, followed by 9:21 just after.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCsX84_YvqXw2zPER_OyqF9wV0s8TpB1K54_Cu7b_9Q-I_9ZxfJ_b5xGjiEPlgzj7RfdVX7KPpjw0erQsTLHBpm8oci2BbzhsZwMpRSX3vkOwQbbZYB5ktzkPbCg6lLZEFRa56H18ZnI8/s1600/joe_mark_ptc.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCsX84_YvqXw2zPER_OyqF9wV0s8TpB1K54_Cu7b_9Q-I_9ZxfJ_b5xGjiEPlgzj7RfdVX7KPpjw0erQsTLHBpm8oci2BbzhsZwMpRSX3vkOwQbbZYB5ktzkPbCg6lLZEFRa56H18ZnI8/s1600/joe_mark_ptc.jpg" height="253" width="320" /></a></div>
<br />
<br />
<b>Miles 10-16</b><br />
My dead legs feeling had gone away. Next two miles were under
10:00. Things started to change about mile 12. It was getting hotter
and I had a new problem - hip flexors were bothering me. Maybe a combo
of the slower pace and more bridges than I had expected. Maybe 6 or 7
so far. About mile 13 I realized that 10:00 was too ambitious for today
and we should go with closer to 11:00. So the next few miles were
10:50 to 11:20 range.<br />
<br />
<b>Miles 17-21</b><br />
Miles were getting slower now. At mile 19 Joe wanted me to go
ahead. I told him we'd at least go to mile 20 together. When we got to
20 he told me to go ahead. I felt pretty good through mile 21 and
reached the next aid station where they had our drop bags. Refilled my
bottles there and had an ice pop. I looked in my drop bag, thought
about putting on more sunscreen and taking a muscle milk but decided to
just go.<br />
<br />
<b>Miles 22-27</b><br />
Miles got even slower but things weren't too bad. At almost mile 25 I
stopped in a small store on the trail called the Dunedin Boxcar and
bought a bottle of water and a cola (Blue Sky natural soda). The store
guy asked if I was running today, yes 46 miles, the whole trail. He
gave me a cup of ice for the soda, I dumped the bottled water into my
water bottle and went on my way. Just after leaving the Boxcar, I ran
into Didi (Joe's wife). He had already texted her that we had slowed
down and that I had gone ahead. She had some ice and a cold towel and I
took a handful of peanuts which tasted very dry which worried me a
little. I had slurped down the cola already and still had the ice cup,
so I poured a muscle milk over it. I thanked Didi and then headed out
again, but at a walk. With the stop, mile 26 was about 18 minutes, the
next mile was 17 minutes. It felt like I'd never run again for the rest
of the race.<br />
<br />
After leaving Didi, I was soon next to Weaver Park. I was walking and not in the best spirits. I had the empty ice cup in one hand and the muscle milk in the other hand. I needed a third hand or at least some place to stop and get myself situated. I looked down the trail and saw Jessica standing there as if she had appeared out of nowhere, holding a banana in one hand and a cold bottle of water in the other hand. Earlier my phone was dying and I had just enough time to tell he I was at mile 20.6 and the battery was dying. So, she had looked up where mile 20.6 was in the race, what time I had sent the text and where she was and decided Weaver Park was the place to be. I think she had arrived about 5 minutes ahead of me. We had a brief hi together and she gave me some encouragement and was also the third hand I needed, pouring the muscle milk into the ice cup and taking the empties from me. She was an example of what another person referred to as a trail angel. It's a person who appears when you need help but wasn't expecting anyone, they just show up, help you out then you are on your way again. <br />
<br />
<b>Miles 28-36</b><br />
After I finished the muscle milk a guy came up behind me, asked how I
was doing - hot and tired. He said he had started out too fast, had a
rough patch and was better now. Just up ahead he said his friend had an
unofficial aid stop with water, ice, beer, and pork sandwiches (it did
not sound odd to me at all). He also invited me to run with him
sometime - they meet on Wednesday nights at the Tarpon Tavern, he also
knew some people from my group as well. Next, from behind comes
Oliver. I've seen Oliver at a lot of races - (he's a very tall fit guy
and a dead ringer for Yul Brynner as pharoah in the Ten Commandments
movie). This was his first ultra and he had a goal pace of 12:00 and
seemed to be right on track.<br />
<br />
Finally I started running again after a good two miles of pretty much
not running. Actually, these were short bouts of running. Go as far
as I could without my heart rate shooting up too high (I was not wearing
a heart rate monitor but I could hear the pulse in my ears telling me
to slow down). I ran into Joe's brother Tony, said hi to him and told
him Joe was maybe 10 minutes back. Went over the last pedestrian bridge
for the trail and then saw Didi again, grabbed some more ice, thanked
her and went on.<br />
<br />
There were several miles of mainly open trail and almost no cloud
cover. At one point I saw shade from a cloud up ahead but it kept on
moving, just staying out of reach.<br />
As I got near Wall Springs Park, there were two women and two little
girls with an impromptu aid station - ice, water, ice pops and a chair
with a shade umbrella. I sat for maybe a minute while they filled up my
bottles with water and ice. Got going again with two nice cold bottles
against me. Still felt like a long way to go to get to the Tarpon
Tavern at mile 36. Stuck for a little bit at the traffic light crossign
Klosterman, but once I did was feeling closer - at least no longer
impossible far.<br />
<br />
At about mile 35 another couple had a small aid station. They had
fruit, so I at a slice of pineapple which had never tasted so good as
this one. They asked how I was doing and if I knew who the president
was - I really had to think about the answer and pretended that I was
joking when I told them I almost said Bush.<br />
And then finally, the Tarpon Tavern aid station, just past mile 36, only ten miles left to go.<br />
Joe was there, he had dropped out at mile 29, had eaten lunch and had
a beer at the Tavern and was in great spirits. I apologized for
dragging him into this but he was ok and having a good time now.<br />
<br />
<b>Miles 37-46</b><br />
I left the Tavern and continued heading north, looking forward to
when the trail turned to the east in just a little while. It felt like
there was a small rock in my shoe so I stopped at a bench and sat down
to check it out. Right calf charlie-horsed on me and I actually
screamed a bit and then waited for it to go away. At that point a young
lady (later found out her name was Tracy) who was just behind me at the
aid station went ahead of me. I followed her for a bit but then she
disappeared. Like all the other runners (and volunteers) she was very
friendly and encouraging.<br />
<br />
The trail went under US 19, then headed south a bit, and then east
again. I was not looking forward to the stretch on Tarpon Ave with its
rolling hills (which although somewhat small would feel like
mountains). But soon I saw Joe again and Didi- more water, ice,
gatorade and encouragement. As I was moving again I saw a green pickup
truck which beeped and then pulled over. It was my long time friend
Dixie. He knew I was running today and wanted to find me. He had
driven to the finish line, asked about me and was told I had made it
through mile 36. He ran with me just a bit and pointed to the hill up
ahead and told me the downhill would feel easier and when I turned onto
East Lake Road there would be shade. It felt like a blessing of sorts.
Shade did not come right away but it did eventually.<br />
<br />
I also stopped again at someone's SUV and took a banana from them
along with some more ice, one last top off. It was another couple of
volunteers who were hopping from place to place to help out the runners
on the course. I talked to them after the race and thanked them and
found out I kind of knew them. Had seen them at other races - the guy
is usually about 10 minutes ahead of me at half marathons - super
awesome people who know how to give back.<br />
6 miles left, 5 miles left, 4 miles left... These miles felt like I
was getting closer but still too far away to feel almost done.<br />
<br />
Joe intercepted me a few more times but I was pretty well stocked up
and hydrated. The last two miles there was some cloud cover with a
storm not too far away.<br />
And then finally I saw the brown and white sign with the words "TRAIL ENDS"<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUWGDU1CmKSReCcAH4lc1bjTuTKDpR8gx6pybZdRqMckU__oRJ6PXTUN5hZwfnZM5XqKPGFhYWXZeeg1nU9NrKyzkRhICHPl_NDhs58mYkHw9ETXHLcTUYtuWQCt6fyfsS2YVwgMM-rb4/s1600/ptc_finish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUWGDU1CmKSReCcAH4lc1bjTuTKDpR8gx6pybZdRqMckU__oRJ6PXTUN5hZwfnZM5XqKPGFhYWXZeeg1nU9NrKyzkRhICHPl_NDhs58mYkHw9ETXHLcTUYtuWQCt6fyfsS2YVwgMM-rb4/s1600/ptc_finish.jpg" height="320" width="191" /></a></div>
<br />
That was it, I had made it (although still about 3/4 of a mile into the park to get to the finish line).<br />
It was great to hang out with the other runners, volunteers and
friends. Saw a few more people finish. As I was leaving later, saw a
few more people making their way down East Lake, on their way to the end.<br />
<br />Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com3tag:blogger.com,1999:blog-8585774797024588556.post-91289002044396894562013-07-08T20:21:00.002-07:002013-07-19T12:38:53.969-07:00Western States 100 Race Report (2013)<br />
Finished my first 100 mile race and first WS100 which I was lucky enough to get into on my first try.<br />
<br />
I feel like there is so much I'm missing here, so feel free to ask questions to help me remember! <br />
<br />
I was behind the recommended pace to finish under 30 hours for most
of the first half of the race but I stayed steady and finished 230 out
of 277 finishers out of 388 starters on what might I have heard was the 4th
hottest WS100 race so far.<br />
<br />
<b>Squaw Valley to Robinson Flats (start to 29.7 miles)</b><br />
<br />
There were
hints of light at the 5:00 am start and the beginning of the course
(which was a dirt road up the ski area) was lined with lights. The
first aid station was in 3.5 miles and it would be a serious climb.
Recommended pace was to stay faster then a 24 minute pace which I did
(17:33, 20:14, 18:24, and 20:03), the peak was about a half mile after
the aid station, then it leveled off and started to go do down hill.
Just after the aid station it got really steep (almost hands and knees
steep but not quite). That first big hill had worried me when planning
out this race since I have really no experience climbing up 2500' in 4
miles at the start of a 100 mile race which continues with up and down
up and down for the rest of the race, so I was glad to have at least
survived that.<br />
<br />
Ok, 25.7 miles to go on the "new to me" section to get to Robinson Flats. Next aid station, Lyon Ridge
in 7 miles. The recommended time to get there was by 7:40 am, I showed
up at 7:45. The little amount I was ahead at the escarpment had
vanished. When the course got "easier" my pace didn't pick up right
away. I'm not very good at running on very rocky stuff, in fact I'm
pretty bad at it, but no doubt I did what I could. The last three miles
coming into Lyon Ridge aid station were in the 12:xx's so that at least
kept me close.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAVTpNWGT8mkJgTrdPkDMayJboLaVHTmOo6LuPuQ7mF_fBq5Vn7_fc_NH_xR7vZ8U_D2UI9cOAJfKch2cpr2dtpb4EAG_6AfvjkLSj3t4Rx3sVAGKt2sVtAjx-U2pthCEO9UYA1sxA3cg/s1600/116489-01-727.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAVTpNWGT8mkJgTrdPkDMayJboLaVHTmOo6LuPuQ7mF_fBq5Vn7_fc_NH_xR7vZ8U_D2UI9cOAJfKch2cpr2dtpb4EAG_6AfvjkLSj3t4Rx3sVAGKt2sVtAjx-U2pthCEO9UYA1sxA3cg/s320/116489-01-727.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Red Star Ridge maybe?</td></tr>
</tbody></table>
<br />
<br />
Similar story with the section between Lyon Ridge
and Red Star ridge, I arrived at the next aid station still behind the
recommended pace but still well ahead of the cut off. The weather was
still pretty decent. The low 50's from the start were long gone but it
wasn't bad, although it was starting to turn warmer.<br />
<br />
From Red Star
Ridge to Duncan Canyon, I averaged a 15:30 pace which was a little bit
better for me, but now I was 12 minutes behind the suggested 30 hour
pace. After the aid station, I continued descending into the canyon. I
knew it would be a hot and tough climb out of it but that I could do
it.<br />
There was a stream criss-crossing the descent and a much
larger one at the bottom. I would stop and soak my hat and let the
water spill over me. At the bigger water crossing I was up almost to my
knees in water which felt great. Kept on going and began to climb.
The climb seemed to take forever with miles in the 18's and 19's.<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Cooling off in Duncan Canyon</td></tr>
</tbody></table>
<br />
<br />
One of the <b>BEST</b>
moments of the race was when I could first see the Robinson Flat aid
station. There was tape marking the way in and volunteers directing me
in. I knew that once I got here I would at least have the advantage of
knowing the rest of the terrain since I had run all of it from Robinson
Flat to the end during the training run (minus the actual river
crossing). And even more so, when I saw my family I completely welled
up inside with emotion. They were the biggest support crew there all
dressed in bright green shirts cheering for me!!<br />
<br />
<img align="bottom" border="0" height="400" hspace="0" src="http://i974.photobucket.com/albums/ae225/markpalamar/Western%20States%20100%202013/IMG_0121_zpsd3e4a20a.jpg" vspace="0" width="300" /><br />
<img align="bottom" border="0" height="400" hspace="0" src="http://i974.photobucket.com/albums/ae225/markpalamar/Western%20States%20100%202013/IMG_0111_zps70afaaeb.jpg" vspace="0" width="298" /><br />
<br />
They
later told me I didn't look so good. I know I didn't feel so good
either. I was still 12 minutes behind the suggested pace, but at least I
hadn't lost more ground, and from here on out I knew what I was in for
as far as the trail goes.<br />
<br />
<br />
<b>Robinson Flat to Dusty Corners (29.7 to 38 miles)</b><br />
<br />
Between
the next two aid stations I averaged 16:10 and 15:16. After leaving
Robinson Flat I had a fairly short climb of less than a mile, followed
by some tough downhill which would give way to a relatively easy run on a
fire road. I also heard one noise I didn't want to hear for the rest
of the race. I could hear three warning blasts from the Robinson Flat
aid station. Starting at 30 minutes from the hard cut off the sound
three horn blasts, then two blasts at 20 minutes, and one at 10 minutes
as a warning to those who are getting close to the aid station to hurry
up. Fortunately I would not hear this sound again.<br />
<br />
During the
excitement for seeing my crew and getting onto familiar surroundings I
had forgotten two things. I forgot to switch garmins (as the one I was
wearing was only good for another three hours or so) and forgot to grab
the muscle milk I was going to drink for protein. I wasn't planning on
seeing them again until Michigan Bluffs at mile 55. But, one piece of
advice I had heard was to not let little problems worry you. I would
just run until the garmin died and then hopefully find someone running a
good pace to tag along with and I would just eat more peanuts for the
missing protein!<br />
<br />
<br />
<b>Dusty Corners to Michigan Bluffs (38 to 55 miles)</b><br />
<br />
My crew said I didn't look so good at Robinson Flat (29.7), but
looked a bit better at Dusty Corners (mile 38).<br />
<br />
I wasn't
expecting to see them at Dusty Corners. It's "only" 8 miles to run from
Robinson Flat to Dusty Corner, but I think it is about a 30 mile drive
over some pretty tight and twisty dirt roads. They made it somehow. It
felt like a huge turning point. I was now only 3 minutes behind the
recommended 30 hour pace, I had a fresh garmin, downed a muscle milk and
was able to see part of my crew again (they had split in two to get
here).<br />
From Dusty Corners to the Last Chance aid station I picked
up even a little bit more time. I was still 3 minutes behind the 30
hour pace, but this meant that I was also over an hour ahead of the
absolute cut off time.<br />
<br />
At the Last Chance aid
station (mile 43.8) the volunteers said I looked a lot better than many
of the people who had come through earlier (but then I left the aid
station without my camelback and had to turn back to get it, wasting 2-3
minutes).<br />
<br />
At Devils Thumb (47.8) I was in 351st place, and that would
be the last point where I was so far back. Heading down towards El
Dorado Creek (mile 52.9) I looked across the canyon to the trees and
they moved towards me and then back, then towards me again. Ok, don't
look at the trees. On the march up to Michigan Bluff (mile 55.7) it
felt like something was in my shoe on my left foot, I stopped a couple
of times but couldn't find anything (it was the start of a big blister
which fortunately didn't shut me down).<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Getting a high five from Thomas and some random girl</td></tr>
</tbody></table>
<br />
<br />
<b>Michigan Bluffs to Foresthill (55 to 62 miles)</b><br />
<br />
When I reached the top of
Michigan Bluffs I saw my family for the third time. Jamie paced me and
we had a blast running through the dark to Foresthill School at mile 62,
even through the dreaded Volcano Canyon. All of the light faded a
little bit after 9:00 but it the race felt a little easier and I felt
like I could relax. Jamie doesn't run trails very much but she
navigated through the dark like a pro and kept up positive conversations
the whole way. I wore a Petzl headlamp and a smaller energizer light around my waist, between the two lights and Jamie running out in front I didn't have any problems seeing.<br />
<br />
As we approached the school at Foresthill,
all the kids in my crew ran alongside me and Thomas said "Dad, were
running with you so you don't hallucinate" or something like that.
<br />
Here is the "pacer hand off" where Jamie (2nd from the right) ,
passes pacer duty over to my brother Tim (far left), who will run with
me for the next 16 miles to the Rucky Chucky River Crossing. <br />
<br />
<img align="bottom" border="0" height="480" hspace="0" src="http://i974.photobucket.com/albums/ae225/markpalamar/Western%20States%20100%202013/foresthill_pacer_switch_zpsfea12108.jpg" vspace="0" width="640" /><br />
<br />
<b>Foresthill to Rucky Chucky (62 to 78 miles)</b><br />
<br />
Switched pacers to my brother Tim at mile 62 who ran with me
until we reached the river crossing at Rucky Chucky. We ran past
aliens (decorations), Christmas decorations, and a guy throwing up. We
held a pretty steady pace. This section was a lot easier to run in the
day especially when it was on a day starting fresh. However, for
already having done 62 miles, it went pretty well.<br />
<br />
I'm trying to think what else I can remember about this section. There was a lot of dust. Tim did a great job keeping moving and the hills that I remember from the training run seemed bigger when running them in the dark. We didn't see the same spectacular scenery but could tell it was there. The moon came out but mostly we just enjoyed the darkness and the company of the other runners.<br />
<br />
At one of the aid stations I grabbed what I thought was a cup of Mountain Dew but it was really chicken broth - not a nice surprise. However, Tim knew it was chicken broth and thought it was the best thing all night. Time sort of stood still (but not really, I knew the clock was ticking).<br />
<br />
Jim and Jamie met
us at the river and Jim crossed with me, hand over hand holding onto
the cable as the volunteers told us exactly where to step.<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Rucky Chucky at 3:00 am with Jim</td></tr>
</tbody></table>
<br />
<br />
<b>Rucky Chucky to Finish (78 to 100.2 miles)</b><br />
<br />
After we crossed the river, we sat down and put on fresh socks. I couldn't have imagined how good that would feel. It still felt like something was in my shoe but at least the socks felt fresh now (and probably a good thing I didn't see the size of the blister).<br />
<br />
Jim ran me in the rest of the way. As it got light out again it
didn't feel like I had just run for 24 hours but had entered into a new
race. I felt good coming into the Auburn Lake Trails aid station (mile
85.2) and had just picked up the pace, but coming out of the aid station
my legs felt sore and heavy for the first time. It scared me and I
decided I shouldn't push so hard, just try and hang on.
<br />
<br />
We saw Tim and Jamie at No Hands Bridge (96.8), with Jamie ready
to pace me but Jim was still going strong so decided to keep going to
the end. The temperature climbed into the 90's as we climbed the last
big ascent of the course. After passing Robie point people were
congratulating me which made me nervous as I wasn't done yet. I started
to push a little bit early then backed off until I was close to the
track. The whole crew was there waiting for me as I took off into a
sprint around the track to the finish line.<br />
<br />
<br />
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<br />
<br />
<br />
<br />
Wow,
what an amazing adventure. Predawn to morning, to afternoon, to
evening, to night and back to morning again. My legs held up, my
stomach held up and my kidneys held up. I remembered to have fun. I
had a ton of help along the way. Somehow it all came together and I
earned my finisher's belt buckle.<br />
<br />
<b>Miscellaneous Details </b><br />
<br />
What did I eat? -<br />
<ul>
<li>lots and lots of fresh fruit</li>
<li>peanuts</li>
<li>Payday bars</li>
<li>Potatoes dipped in salt</li>
<li>Coke</li>
<li>Mountain Dew</li>
<li>Gels (PowerBar, Gu, Roctane)</li>
</ul>
Drink - water, Gu Brew, some Accelerade at the start<br />
<br />
Shoes - Brooks Cascadia<br />
<br />
Hydration - Camelback Rogue and one Nathan 22 oz handheld bottle<br />
<br />
Socks - Thorlo (first 78 miles) , Belega (last 22)<br />
<br />
Apparel - Jacksonville Marathon short sleeve shirt, Race Ready shorts, Mountain Hardware Cool Zero white hat<br />
<br />
Watch - Garmin 205 which I swapped out twice<br />
<br />
<b>Advice I took - (some of it was from these guys, about 40 WS100 wins between them I think)</b><br />
<br />
<a href="http://i974.photobucket.com/albums/ae225/markpalamar/Western%20States%20100%202013/25D0EB9B-7AFE-4BBA-9B96-07277526CC93-2167-000001A16CC24E36_zpsd17e321d.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://i974.photobucket.com/albums/ae225/markpalamar/Western%20States%20100%202013/25D0EB9B-7AFE-4BBA-9B96-07277526CC93-2167-000001A16CC24E36_zpsd17e321d.jpg" width="320" /></a><br />
<br />
<ul>
<li>bring a ziploc bag to put food in so I could eat and walk past aid station</li>
<li>wear lots of white</li>
<li>stay hydrated</li>
<li>stay electrolyted</li>
<li>keep moving</li>
<li>save the caffeine boost for the evening </li>
<li>have fun </li>
</ul>
<br />
<br />
<br />
<b>Motivations</b><br />
<br />
I had some big motivations for wanting to finish the race such as this maybe being a once in a lifetime opportunity, that it was my only chance to finish my first 100 mile race first try, and there were lots of people wishing me luck and tracking me. But I also had some smaller simple motivations like looking forward to sitting down with my feet in a cold stream and a beer in my hand<br />
<br />
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<br />
<br />
<br />
<br />
And another one was being able to put the 100.2 sticker on my bumper that I bought the day before the race.<br />
<br />
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<br />Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com4tag:blogger.com,1999:blog-8585774797024588556.post-51427089770885447572012-09-09T11:50:00.001-07:002012-09-09T11:56:48.560-07:00Red Mule 5K Race Report<h3>
Updates</h3>
It seems as though "Forward Progress" stopped making any progress and was stuck in May just after the Keys 50 mile race.<br />
<br />
On August 25th I did a 5K since I wanted to see where I was at and I had enjoyed doing it 2 years ago when.<br />
<br />
I have been running the past few months in the 40's and 50's for weekly mileage. Running with friends and running alone and sometimes running with new friends.<br />
<br />
<br />
<b>Red Mule 5K</b><br />
<span class="workout-distance">3.1
<span class="workout-distance-units">mi</span></span>, 18:53, <span class="workout-time"></span>
<span class="workout-pace">06:05 pace</span>
<br />
Decided to run this race just a few days ago, so glad I went.
18:53, 1st place age group and second fastest 5K as well as PR for the
course. Ran into Dan French before the race, and then ran into <a href="http://www.dailymile.com/people/gloymufc">Neil C.</a>
while warming up. Lined up next to Neil and Jacki, saw Jacki take off
and followed behind Neil.<br />
<br />
First mile felt oddly easy due to all
the
excitement and not watching my pace. There was a time clock at the 1
mile point which said 5:54, although my garmin had the 1st mile split at
6:00 even.<br />
Next two miles were challenging
but I was able to hang on. Because other people were slowing down around
me I had to try and catch up to people ahead of me and also I started
looking at my watch to make sure my pace wasn't dropping. If I was
better at just knowing if my pace was dropping then I might do better.<br />
<br />
The
last about 0.2 miles go off the road, and I think I lost a little bit
of focus on speed since I had to focus running on the slightly uneven
ground. Got out kicked at the end by a high schooler
who then threw up after crossing the finish line - my hat goes off to
him! <br />
Two years ago when I did this race, I was 20 seconds slower
but one the masters division. I was glad I could improve my time and
as for the plaque I couldn't have been happier over who won it, a super
fast, super nice guy who's always there to help people out and whose
career is helping troubled kids. <br />
Lots of fun on a nice flat shaded course around the lake in the
woods north of Brooksville.<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Dan jumping off the back of a truck and me pretending to do so for the picture</td></tr>
</tbody></table>
<br />
<br />
<b>Warm-up and Cool Down </b><br />
<span class="workout-distance">5.47
<span class="workout-distance-units">mi</span></span>
<span class="workout-time">00:52</span>
<span class="workout-pace">09:32 pace</span>
<br />
<div class="entry-description">
<div class="full_text">
2.2 mile warm up before the race,
mostly easy with some strides. Then a little bit over three miles after
the race, most of it was off road with Dan, Chris and Larry through the
woods, a nice treat. Racing flats seem to make good trail shoes after
all - although now they don't look as pristine as they used to!<br />
<br />
<h2>
"I will remember these things that happened" </h2>
At the end of fourth grade, my youngest son did an art project, which shows a fourth grader wearing sun glasses but with words on them. He recounts the things he will remember looking back at the year in fourth grade and what he is looking forward to during the summer. The phrase stuck in my head ever since I read it.<br />
<br />
The Red Mule 5K is advertised as a Labor Day run (although it is one week before), and before that the kids started school and Labor Day has come and gone, and soon the "official" end of summer will be here.<br />
<br />
So, here are a few of the things I will remember from the summer of 2012, there are so many more memories, but these are a few of them<br />
<br />
Eating Texas shaped waffles in Texas<br />
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<br />
Trip to the Thousand Islands (upstate NY near Canada by car)<br />
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<br />
Getting rained out at Mini Golf - we didn't finish the game but had a lot of fun running from the rain and then watching it.<br />
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Harvesting backyard bananas - (I ate some, gave some away, and even made a loaf of banana bread)<br />
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Labor Day water balloon fight in backyard<br />
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Special thanks also to my son's Civics teacher who told me how much she liked my blog. I visited her class during my sons open house. So, to Mrs. M, here is my "homework" assignment completed.<br />
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Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com2tag:blogger.com,1999:blog-8585774797024588556.post-72665693525603496012012-05-27T20:55:00.001-07:002012-05-28T05:22:38.419-07:00Keys100 50 Mile Ultra<h2>
Keys100 50 Mile Race:</h2>
Summary - How was the race? The race was good.<br />
<br />
Marathon to Key West. Start time 10:00, just
after some pretty heavy rain. Heading off into the unknown but knowing
enough that I would be ok and would see things and talk to people and
eventually finish and remember the day.<br />
<br />
I finished in 8
hours and 50 minutes. It was harder in many ways and in some ways easier, but mostly harder. It
was just different. This was the first all road ultra I have done (ok,
I've only done four ultras - 50k, 100k, 50miles, 50miles). I tried to run the first half a little bit slower than I did during the first half of the last 50 mile race, which did help a bit, but still faster than I should have gone. I'm still learning how to run these. <br />
<br />
I was part of something today,
just like everyone else there, whether they finished first or last or
didn't quite make it all they way. They all dared to show up and see
what happened.<br />
<br />
<br />
<div style="color: blue;">
<b style="color: black;">Stats:</b> 8:50, 6th male , 7th overall, 1st age group 45-49</div>
<div style="color: blue;">
<b style="color: black;">Splits</b> <span style="color: black;">can be found <a href="http://connect.garmin.com/activity/181207885" target="_blank">here</a>. </span></div>
<div style="color: blue;">
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L79,149 L78,149 L78,149 L78,149 L78,149 L78,149 L78,149 L78,149 L78,149 L78,149 L78,150 L77,150 L77,150 L77,150 L77,150 L77,150 L77,150 L77,150 L77,150 L77,150 " fill-opacity="1" fill-rule="evenodd" fill="none" stroke-dasharray="none" stroke-linecap="butt" stroke-opacity="0.8" stroke-width="2" stroke="#ff0000" style="pointer-events: visiblepainted;"></path></svg></div>
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<span class="ScaleBar" style="width: 59px;"><span class="shadowtextDark">10 miles</span><span class="scalerect"></span></span><span class="ScaleBar" style="width: 91px;"><span class="shadowtextDark">25 km</span><span class="scalerect"></span></span></div>
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<h2>
Evening before the race: </h2>
I got on the road a bit after 10:00 in the morning, making good time, with only a couple of stops, a small slowdown for rain, then about 10 or 15 minutes stuck in traffic outside of Miami, and before I knew it, was on Key Largo, then soon after in Marathon where I made it over to where the starting area was going to be and also picked up a few things at the store before checking into my hotel.<br />
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Lots of great local looking restaurants to choose from, but I didn't want to think too hard about it, so I went to the restaurant located right behind the hotel called "Catch 53" (hotel was right around mile marker 53). Had a nice BBQ chicken pizza on a very thin crust, which also came with some hearty bread and very garlicky dipping sauce (vast quantities of minced up garlic). <br />
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Wanted to have one beer, asked what the had on tap, they said they had a Belgian beer called Palm, so I had one of those -<br />
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<img alt="" class="rg_hi uh_hi" data-height="279" data-width="181" height="279" id="rg_hi" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcRxZbECN7KvoPX-83jlkmm-6aADq-V5oHnCrpbWgxY5XNDsqSpu" style="height: 279px; width: 181px;" width="181" /><br />
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Spent a little bit of time getting my stuff organized and went for a short walk. Across the street was the other side of the island. I just missed watching the sun go down. There were people out enjoying the evening, hanging out by the water, and a family pulling their boat out of the water.<br />
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<h2>
Race Morning:</h2>
Finished getting my stuff organized, filled up my drink bottles, got some ice for the cooler and had some breakfast. Not sure of what is was doing or how the day would unfold. Saw other runners getting ready, in the elevator, the hallways, as usual every one else looked like they knew what they were doing except for me (at least that's how I felt).<br />
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Made my way over to the starting area, checked in, got my timing chip and put my two bags in the bins - one for the 20 mile marker spot and one for the finish line. Did some milling about and waited for the pre-race meeting to start, trying to process it all in.<br />
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<h2>
The Race:</h2>
Ok, like every other race, you stand there expecting the start, but when the start actually happens it still feels like a surprise. Am I really going to run this? Why am I here? What's everyone else thinking?<br />
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The first few miles are on Marathon Key, and then we approach the aptly named Seven Mile bridge, because it is seven miles long.<br />
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In the picture above, you can see one of the runner's crew vans, and just to the right of it is the Seven Mile Bridge sign. A lot of runners had crews that would follow them and meet up with them every so often. In past years it was much harder to run this race un-crewed, but this year they added more support at aid stations for people running it alone like me.<br />
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Actually I think running this bridge might have been one of the favorite parts of the run (there were other favorites, but this part sticks in my mind because I felt fresh, and coming up over the top of it I had one of those profound "it's good to be alive" moments.<br />
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They had orange cones to call attention to the shoulder, but the traffic wasn't too bad at all.<br />
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They had a photographer at the bottom of the bridge<br />
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And then just past this point was the first, staffed aid station, which seemed to come and go by pretty quickly. In the picture above you can see what looks like a white rag hanging down from my belt. It was actually a sleeve I had cut off from an old shirt. When I got to the aid station, I put a baggie of ice inside the sleeve, put the sleeve around my neck and pinned it to my shirt. Worked pretty well to keep me cool, and the rhythm of the clinking, and eventually sloshing ice bag was what I listened to for most of the run. I had music with me but probably listened to it for not more than an hour total.<br />
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<b>The first 9 miles </b>were all 9:40 or faster, with the 10th mile a little bit slower (10:13) due to the aid station stop.<br />
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The <b>next 4 miles were all under 10 minute miles</b>, then a slower one at mile 15 due to the aid station. <b>16-19 were still good </b>but were starting to show a slowdown already, partly by choice and partly not by choice. Nearly 20 miles in the heat were starting to take a small toll on me.<br />
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<b>Mile 20</b> would end up being my slowest mile due to a stop at a convenience store. Although I had sunscreen on I was getting worried that I should put on some more soon. I had some in my drop bag but that would not be for another 10 miles. I ran into the store and asked if they had any small bottles of sunscreen, nope. I scanned what they had on the shelf, looking for a high SPF. I was wasting too much time now. I went to the back and used the bathroom (my only one for the course), and just bought a bottle of water. There was a guy walking out of the store who looked exactly like one of my neighbors which is not a very likely thing since this particular person was tall with very long blonde dreadlocks. He's also a really good guy, so I figured I would ask this look alike, as it seemed like the kind of person who would help me out. He checked in a compartment in his VW micro bus, but couldn't find any. I thanked him for checking and went on my way.<br />
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There was something about that moment, where you run across someone, a complete stranger willing to help you out, that helps you get going again. Also, the bottle of water was ice cold, and tasted so good. It was the best water I had all day!<br />
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A little bit after mile 20, something in the grass next to the shoulder caught my eye. It was a large iguana. I had never seen one "in the wild" before. I was about to take a picture, when another runner came up behind me and said hi, and accidentally scared off the iguana. She apologized for ruining my picture, I really didn't mind at all. It makes a nice story at least! This runner's name was Noelani. I ran with her for a bit and eventually drifted if front of her.<br />
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However, her friend Amelia was crewing for her, and I later found that she used me as a guide to know whether or not she was at the right spot, she'd see me and know that her friend was just a few minutes behind. Amelia helped me out a couple of times with offers of ice and water.<br />
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<b>Miles 25-28</b> were all slower than 11 minute miles, with one of them slower than 12 minutes. I made it to mile 25 about 4:11, which was 4 minutes faster than the first 25 miles at the Ironhorse 100k race. A little slower would have been better, but as I said earlier I'm still learning how to do these things.<br />
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Made it to the mile 30 aid station, where my drop bag was. I had a whole bunch of stuff in there I didn't use, like an extra pair of shoes in case my feet were wet, and some extra bottles of accelerade. I did pull out and drink the bottle of Muscle Milk I had in there. I actually hadn't had that much food, other than the sports drink (my accelerade I carried and the Heed they served) and the gels. I did have one Cliff bar also.<br />
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One of the things I had in my bag also were a couple of blinking lights I was supposed to wear if on the course past 7:30. The way I was feeling, it seemed like I might need them. About a quarter mile from the aid station I realized I forgot the lights.<br />
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I had gone into this event with time being of secondary importance, I just wanted to experience it and finish the race. However, now there was a time goal. I had to keep going to reach the finish before 7:30 so as not to risk getting disqualified. I needed to keep on running. With 20 miles left, I could not afford to fall apart and do a lot of walking. Just keep going.<br />
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As usual, when I started slowing down I thought I was "blowing it" but nothing could be further from the truth, because you just go out and do what you can do. Also, pretty much everyone else slows down, too, so it's not a big deal.<br />
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After the aid station, I concentrated and keeping my pace faster then 12 minute miles as long as I could, I somehow managed to get them all under 12 with many of them under 11 minutes. I would run until the garmin said 0.25 miles, then walk until 0.40 miles, then run again until back at 0.25 for the next mile. It felt tedious, and during the last 10 miles, I would sometimes start to cramp up just as I got to the walk break.<br />
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I was starting to feel close once I reached the Key West Naval Air Station entrance, still a ways to go but it felt close now (yet still really far).<br />
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With 5 miles left to go, the runners sign that they used to mark turns and whether to go over the highway bridge or pedestrian bridge was pointing down into a parking lot which I followed. I ran into the parking lot and then back out, not knowing why I had to do that (I later found out there was ice and water down there but I somehow missed it).<br />
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Just past this spot I suddenly felt like I was not on the course any more. There were no other runners to be seen. I saw a crew van parked at a Burger King. I burst in there and asked who's van it was and then asked the people if I was still on the course, they said yes. I felt overly dramatic bursting in there but I was just dreading getting lost. Right after that, a runner came up behind me, he said the turn was just up ahead. He was going out a good clip so I soon lost him. He was part of a relay team. I later found out that no one passed me after the 25 mile point ( I passed three people and a fourth person dropped out).<br />
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About mile three, the course was on a nice wide path next to a sea wall with a great view of the ocean. Just then, a very nice looking young woman gets out of a van and points to me, I point to myself and she says "yes you", and then pulls out a 20 oz ice cold blue Gatorade and says "Here, you need this!!". I sure did need that, and it was the best tasting, and coldest gatorade I could hope for.<br />
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With just three miles left and a fresh gatorade in hand, it should have felt like it was a piece of cake to finish. Well, it didn't quite feel that way but I was able to pick it up a little bit. A couple more turns then I saw some small cones marking the last turn to the finish line, and then<br />
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I was DONE!!<br />
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Well, finished with the race at least, now was time to relax and talk to people I met along the way and talk to people that had just finished.<br />
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The last time I went to the Keys, I said I would make sure that I had a beach towel with me, so here's what I had<br />
<a href="http://i974.photobucket.com/albums/ae225/markpalamar/Keys100%2050%20Mile%202012/286f1e7e.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://i974.photobucket.com/albums/ae225/markpalamar/Keys100%2050%20Mile%202012/286f1e7e.jpg" width="240" /></a><br />
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It was a great to hang out for a bit<br />
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I wasn't sure how I was going to get to my hotel, or how I was going to get home the next day. Perhaps a cab to the hotel and a bus back to Marathon?<br />
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I saw Noelani and Amelia and they said they could give me a ride.<br />
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The next morning at the hotel lobby, I was talking to a few people. One of the guys said he could give me a ride back to the beach for awards and to see the 100 mile people finish (yup, still going). He said he could also give me a ride back to Marathon. His name was Jason, he had finished the 50 mile race in 13 hours and had to walk the last 20 due to blisters, but was ecstatic that he had finished.<br />
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When we got back to the beach, we saw this guy finishing:<br />
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<a href="http://i974.photobucket.com/albums/ae225/markpalamar/Keys100%2050%20Mile%202012/5454e3d9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://i974.photobucket.com/albums/ae225/markpalamar/Keys100%2050%20Mile%202012/5454e3d9.jpg" width="240" /></a></div>
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His name is John Pyle. He ran the entire 100 mile course in 27 hours carrying that American flag. It was the last 100 miles of his 3,000 mile run across the country from San Francisco to Key West to raise money for the Wounded Warrior project.<br />
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He wasn't the last finisher either. The later it got, as another 100 mile runner would finish the cheers got even louder.<br />
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Finally, we got on the road just after 1:00 in the afternoon, and as we were heading out we saw one more runner just outside of Key West, shuffling along, holding a gallon jug of water, determined to finish.<br />
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Then, back to my car in Marathon which had patiently waited for me in the K Mart parking lot, then another 7 hours and I was back home.<br />
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Ok, back to reality, and back to the day to day challenges. Life is what happens, day to day, step by step. <br />
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Once again I feel like I've left out so much stuff, so many important details and lessons learned, but this will have to do (glad to at least do this since I'm a week late now!!)<br />
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Cryptic Notes to self.<br />
<h3>
Wildlife:</h3>
<ol>
<li>Key Deer</li>
<li>Iguana</li>
<li>Bald Eagle</li>
</ol>
<h3>
People:</h3>
<ol>
<li>Noelani (runner) /Amelia(her crew)</li>
<li>Bob Becker (RD)</li>
<li>John Pyle (Patriot)</li>
<li>Jason</li>
<li>Andre</li>
<li>Brian</li>
<li>Susan gave me a F.U.R. sticker</li>
<li>Chris M. guy</li>
<li>3 mile left to go Gatorade girl</li>
<li>Crew team parked at burger king</li>
<li>31+ hour guy still running as we were leaving </li>
</ol>
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Other:</h3>
<ol>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQWh6TEvNhKDOwDa8nxB80wV4CuY8dvN3CFYFZVLCZBmyeQgakGYX2U0HztmAqjmRqcqCLOBJMRpZlmCnzJvEDlPwPIQygXoR_R__CfEDaGnsCFb2AM9-DGPAhRhjaLy_duyB0YyJOD7w/s1600/keys100_rooster.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQWh6TEvNhKDOwDa8nxB80wV4CuY8dvN3CFYFZVLCZBmyeQgakGYX2U0HztmAqjmRqcqCLOBJMRpZlmCnzJvEDlPwPIQygXoR_R__CfEDaGnsCFb2AM9-DGPAhRhjaLy_duyB0YyJOD7w/s320/keys100_rooster.jpg" width="320" /></a>
<li>Conspiracy foods</li>
<li>Best tasting, coldest ever bottle of water</li>
<li>View from seven mile bridge, for all seven miles</li>
<li>All the little stores, restaurants and fishing spots, wondering if each one of those was somebody's favorite</li>
<li>Glass of Palm Beer at Catch 53 in a Palm glass, BBQ chicken pizza</li>
<li>the interesting people of key west </li>
<li>Key West Roosters </li>
</ol>Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com4tag:blogger.com,1999:blog-8585774797024588556.post-79059796187962731092012-05-18T06:54:00.000-07:002012-05-28T05:26:32.047-07:00To the Keys!!<br />
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Tomorrow morning at this time I'll be at the starting line, getting ready to run 50 miles from Marathon Key to Key West at the<br />
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<a href="http://www.keys100.com/" target="_blank"><img alt="Home" class="correct-png" src="http://www.keys100.com/images/yootheme/logo.png" title="Home" /></a><br />
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Here's my stuff laid out as I'm packing:<br />
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The plan for now is that this will be my last ultra for a little while since I'm going to try and concentrate on running a half marathon in under 1:25 so that I can run NYC marathon with my brother in 2013.<br />
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During spring break for the kids (beginning of April), we went on a road trip with the destination of staying in Miami for one night in a high rise hotel downtown (which surprisingly had some very good rates). As we were a bit early to check into the hotel we thought we'd take a quick side trip down to Key Largo (about an hour out of the way)<br />
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where we stopped at a park, walked on a mangrove boardwalk and splashed in the water a bit<br />
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Before heading to Miami and the hotel<br />
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Before that, I was last there (in Key Largo), sometime around 7th or 8th grade. We stayed at a campground there in a pop-up trailer. One day we drove out to Islamorada where I went fishing with my brother on a deep sea fishing party boat (I used my paper route money to pay for it). We caught some snapper and other small fish, but I also hooked several times some big grouper, but they always swam into the rocks and I ended up losing them.<br />
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So, now, I get to go the rest of the way, all the way to Key West. And what better way than to get there by foot.<br />
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It would be fun to come back with the family someday.<br />
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<br />Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com5tag:blogger.com,1999:blog-8585774797024588556.post-78965455623015692822012-04-16T17:57:00.000-07:002012-04-16T17:57:27.952-07:00Croom Fools Run 50 Mile Race ReportI can't believe so much time has past since my last blog entry. I wanted to get something down, especially this race report from just a little over a week ago down before I forget everything.<br />
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<span class="workout-distance">Stats: <span style="color: blue;">50 </span><span class="workout-distance-units" style="color: blue;">mi</span></span><span style="color: blue;">, </span><span class="workout-time" style="color: blue;">08:35,</span><span style="color: blue;"> </span><span class="workout-pace" style="color: blue;">10:17 pace (6th place overall)</span><br />
<span class="workout-pace"> </span> <br />
<div class="entry-description"> It was fun and challenging. All in all a good time. Finish time just under 8:35, which amazed me since I had to slow down quite a bit. It's funny how paces under different conditions mean different things. I remember looking at my watch and seeing the pace at 12:45 and thinking "Awesome!! I'm under 13:00" Other times I didn't even look for miles and miles. The hills and the heat made it a humbling experience - in no way humiliating, but very humbling. 50 miles is a long way to go. <br />
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Started out in the dark, running behind two or three other people including a woman named Heather who was also wearing Brooks Launch like I was (made me feel better that I'm not the only dork who doesn't wear trail shoes on a trail run!). I think the first 5 miles was the most enjoyable, somewhere around a 10:00 pace.<br />
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I didn't have my camera with me so I've found some pictures that other people took, like this one showing what it looked like before the race started:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6ApUCXkuAztdwfPNT_uxRAIQ8j6NvjnPDsoGJ6GjIugiHckbc_mhax-saA8H6aYihP-sAlKOl43XH4FpCFfXHmrY3oN04aEhPsfHZ_0cl-ITJq9anMmoAF0x8gRQV7PC2dkG-xWgQeO4/s1600/fools_morning.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6ApUCXkuAztdwfPNT_uxRAIQ8j6NvjnPDsoGJ6GjIugiHckbc_mhax-saA8H6aYihP-sAlKOl43XH4FpCFfXHmrY3oN04aEhPsfHZ_0cl-ITJq9anMmoAF0x8gRQV7PC2dkG-xWgQeO4/s320/fools_morning.jpg" width="320" /></a></div><br />
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After the warm up loop, passed through the start and saw <a href="http://www.dailymile.com/people/Jenny_P">Jenny</a>, Sean, and MPR. Start of the first big loop went well. Ran on sections of trail I had never been on including a long narrow gulley which I had to walk most of. I caught back up to the people I ran with for the first 5 miles, then came up behind Andy Barrett. Andy has done a ton of races and I thought to myself I should not pass Andy since he knows what he's doing and I don't.<br />
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Here's a picture of the ravine we had to run through:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNZyRGmpxsuRes-72ZzDc_qTY2wNNf_VJN2r2YFnCZKQDWhj6sOQWgg9UtzEP4JyyS9RnzpzXemoNf1uJvO71PJ-Dvhq4Kda82LbbfbzO-z0udvNAaa9JDvQL6U76UQgRR4rmRX5ZpTxY/s1600/bottom_ravine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNZyRGmpxsuRes-72ZzDc_qTY2wNNf_VJN2r2YFnCZKQDWhj6sOQWgg9UtzEP4JyyS9RnzpzXemoNf1uJvO71PJ-Dvhq4Kda82LbbfbzO-z0udvNAaa9JDvQL6U76UQgRR4rmRX5ZpTxY/s320/bottom_ravine.jpg" width="190" /></a></div><br />
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We chatted a bit and he would look at his watch and say he was going too fast. Finally I asked if I was messing up his pace, he said yeah, he was going a little faster than planned since I was behind him. So, I got in front of him and put some space between us. The rest of the first loop felt great with a few miles under 9:00 pace.<br />
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Shortly after the start of the second loop I started to think I was in trouble. I had been running by feel and enjoying the day, but I wasn't pacing myself. I was taking no walk breaks. 50 miles is not 62 miles, but it is also not 26 or 31 miles. I made an effort to purposely slow down a bit.<br />
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<b><span style="color: red;">OUCH!! </span></b><br />
At 23.4 miles I went down pretty hard. Landed on my right side with the force spread between my hip and shoulder. There's the moment when you're not sure if you are hurt or not, fortunately I wasn't, got up, brushed myself off and got going again, a little more mindful. <br />
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I reached the aid station where <a href="http://www.dailymile.com/people/dawnmsnow">Dawn S.</a> was volunteering, stopped for a bit, then Andy B came up from the trail and went by me. I started running behind him again, felt good but kept a good gap and eventually let him go again. <br />
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Another trip past the two pits (here is a picture of coming out of one of the pits)<br />
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and the last aid station. The hills had grown a little taller but were still not that bad (glad I at least was able to come out a few weeks earlier and run these hills two sets of out and back). <br />
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Coming back up Tucker hill, I saw Eudair running toward me. We ran back to the starting area where Franco took my picture and they helped me switch out my bottles. I put some ice in my pockets and kept going. Andy B. was there again and I stayed behind him again for a bit before letting him go once again. <br />
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The mental boost of seeing Eudair, starting the third loop and catching back up to Andy soon started to fade. <br />
Walking again became my friend. I had listened to some music but soon was not in the mood to listen to it. Instead, the most comforting sound was when I was walking, there was a breeze and I could hear it whooshing through the trees overhead. <br />
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I'd walk a bit and then say to myself, ok, just an easy jog for a bit. No set run walk schedule, just walk for a bit and then try to make it to the next up hill or maybe the next mile or half mile point on the garmin.<br />
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Saw Dawn at her aid station for the last time then made my way out to the pit again. Would stop and chat here and there with people walking the 50K. I was thirsty, but my stomach was full of fluid, almost but not quite sloshing, I was sweating and would stop here and there for a bathroom break, so although very thirsty I was not yet dehydrated. <br />
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Reaching the last aid station was a huge boost. The volunteers were super encouraging, told me my place and said "Just 5 more miles!" Yes, I can do that I thought. <br />
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For the third trip through the hills, they had grown a little taller still and I think they added one or two more onto the course. I looked at my watch and saw 8:18. I didn't think it was possible but it looked like I could still beat my 50 mile time from Iron Horse. <br />
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So, I did the best I could to keep going. Came up to a couple who was walking the 50K, they told me "one mile out". Another big boost. I looked for the white stripes on the trees that marked the designated camping areas because that was a sign of being almost done. <br />
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Up the last section of hill and finally DONE!! <br />
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Got my finishers mug and filled it with ice and mountain dew twice. Saw Andy B. who it turns out I was one minute behind. And then I sat for about 45 minutes. Actually, I'd stand for a bit and then sit down, but basically did nothing. I was hurting and drained, but felt really good deep down inside. <br />
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A lot can happen in 50 miles.<br />
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I wanted to see what I was capable of today, so I went out a little bit faster (after taking it easy during the dark part), and although I had run the hilly section a few times a couple weeks earlier, and I had run a good part of this course already and felt ready, the course and the heat got to me a little bit.<br />
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I'm itching to do another 50 or more mile race soon, just not sure which one yet. <br />
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<h3><u><b>Recovery </b></u></h3>I took Sunday and Monday off, but decided to go for a run on Tuesday morning, it went better than expected, doing just over 5 miles at about an 8:30 pace.<br />
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I was surprised how good I felt. Now I'm racking my brain to figure out what I did that made me recover quickly so I'll be able to do this again - here's what I remember - 2 cups of mountain dew over ice in my croom finisher's mug, one shocktop, a few random snacks followed by a bud lite lime given to me (free beer somehow tastes better!), a muscle milk on the drive home, tijuana flats for dinner, a mostly relaxing Easter Sunday, a short walk on Monday - well, in any event I am thankful for feeling good. <br />
</div>Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com5tag:blogger.com,1999:blog-8585774797024588556.post-23729599263393823392012-03-12T18:45:00.001-07:002012-03-13T04:03:31.339-07:00Recovery and Next RaceI can't believe so much time has gone by since the 100K race. I've been meaning to get a blog update in, so here it is before any more time goes by.<br />
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<span style="font-size: large;"><b><u>Recovery Week</u>:</b></span><br />
Basically, it was pretty smooth compared to how it could have gone. After the race, I took Sunday through Wednesday off completely from running and other exercise, except for some walking. Then I ran Thursday, Saturday, and Sunday<br />
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<span style="color: blue;"><i>Thursday - 5 miles with the Striders group, 8:44 pace. I think I looked funny at first when I started the run - a bit stiff, but I managed 5 miles with no big problems and looked more normal at the end.</i></span><br />
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<span style="color: blue;"><i>Saturday - 8 miles at 8:38 pace in Starkey park. A little bit farther, and feeling a little bit better.</i></span><br />
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<span style="color: blue;"><i>Sunday - 3 miles at 8:42 pace. I was going to rest this day, but my brother came to town and wanted to go for a short run. The incentive was so that we could justify eating some doughnuts that he brought with him from Rochester at a great local place there called Donut's Delite.</i></span><br />
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<span style="color: blue;"><i> </i></span>So, that was basically it. No drama, no hidden injuries. I was kind of tired in sort of a weird way where it would hit me at random times during the day, and I also seemed to have kind of a slightly sedated feeling.<br />
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Anyway, on Sunday, one of the plans was to go kayaking in Homosassa Springs and possibly see some manatees<br />
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</a></div>However, it was kind of rainy that day. But, we decided to try anyway, and we all got into the car and headed up there. On the way there I remembered that there was a place to go kayaking in Weeki Wachee, another place with a natural spring which is mainly famous for it's mermaid show <br />
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But, the natural spring fed river is a great place to kayak<br />
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They have a trip which takes about 3 hours to go about 7 miles, then they pick you up and drive you back to the parking lot. However, since this was a spur of the moment decision I did not have the hours of operation, and the latest you can start is 12:00 noon. We were about 10 minutes late.<br />
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So, we continued onto Homosassa Springs, where the weather had gotten worse. When we arrived, they were not letting anyone out on the water since although it was just sprinkling it was due to possibly get worse.<br />
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Since we were up there we visited the park instead. Saw some manatees and went inside the "fishbowl" which is an underwater viewing area inside a 55 foot deep natural spring where you can see tons of fish swimming just outside the windows:<br />
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They have other animals in the park to look at as well. All of the animals are native Florida species except for a Hippo named "Lucifer" who was granted honorary Florida native species status since they couldn't find a home for him when they decided to ship out all of the non-native animals. Here he is:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/f22c984e.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/f22c984e.jpg" width="240" /></a></div>And here is my brother, and younger son looking at "Lu"<br />
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As well as brother and my oldest one looking at "Lu"<br />
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And finally, a sign warning about where to stay away from when looking at "Lu"<br />
<br />
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It was a pretty fun outing even though the kayaking never quite happened, although we'll definitely try for the Weeki Wachee trip sometime soon.<br />
<br />
<br />
<span style="font-size: large;"><b><u>More Running Stuff:</u></b></span><br />
So, in the next two weeks after recovery week, I've ramped miles back up to 30 miles one week, and then last week 45 miles. Capped off last week's running with a nice 15.5 mile run.<br />
<br />
The next race is April 7th in Croom, where I did my first 50K race just this past January.<br />
<br />
The April race is called the "Fools Run". I originally signed up for the 50K race again, however, just sent in a check for the difference to run the 50 mile race instead. I'm a little nervous about doing it mainly because - I'm not really nervous about doing it.<br />
<br />
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<br />
I'll just go out and enjoy it. It's an incredibly scenic park and a good part of the route will be on sections of the trail I have not been on yet - although I'll be heading up there this Saturday to try and get in at least one loop (the race will be a loop course of about 16 miles repeated three times, plus a starter loop to add up to 50 miles).Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com1tag:blogger.com,1999:blog-8585774797024588556.post-68746019987401369742012-02-21T19:33:00.002-08:002012-02-23T07:00:24.105-08:00Iron Horse 100K Race Report<div class="entry-description">I can't believe that this race has finally come and gone. There were so many unknowns before the race, but once it started, it was time to stop worrying and just keep putting one foot in front of the other, staying hydrated, eating, and taking in the experience.<br />
<br />
And, after 11 hours and 6 minutes I crossed the finish line.<br />
<br />
<u><b><span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">Day Before</span></span></b></u><br />
Got on the road and left my house just after noon and stopped at Wendy's on the way up there for a baked potato to start carbing up some more. Arrived into the nearby town of Palatka and checked into the hotel - a Quality Inn because the main host hotel was filled up. After settling in, drove out to Florahome to go look to make sure I could find the starting area.<br />
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After that, headed back to Palatka to the Holiday Inn Express where the pre-race meeting was going to be held. I felt a little bit intimidated because every seemed to look so much more "ultra-ey" to me like they had all done at least 7 or 8 100 mile races. But, once I sat down and chatted with a few people I realized it wasn't like that at all. Yes, there were some very experienced people, but there were some newbies like myself. I chatted to a few people before the meeting, then we listened to the race briefing from Chris, the race director. It was practical and entertaining. For example, he told us about the "<a href="http://www.bigfootencounters.com/creatures/bardin_booger.htm" target="_blank">Bardin Booger</a>", the local Yeti like creature, and about what to do if encountering a Florida Panther (run, of course), and about being required to walk across the old train bridge - no running allowed - because there's alligators in the water that might eat you. At the end of the talk, as I was about to leave I saw Kim from Daily Mile. She said she'd be easy to spot as the tallest girl there, so I said hi to her and her husband before I headed out.<br />
<br />
Went back to the hotel and had dinner at the Beef O' Brady's restaurant there. Maybe not what people think of for pre race meals, but it was close and I wasn't sure where else to go. Had a cuban sandwich and a side of rice.<br />
<br />
<u><b><span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">Race Morning</span></span></b></u><br />
I woke up about 5:15 and slowly got moving. I had somewhat organized my stuff but I felt completely unprepared, and slightly unmotivated. Maybe I was just trying to get myself into the right frame of mind of starting out slowly.<br />
<br />
Made it over to the starting area about 6:30, grabbed my drop bag and small cooler and walked over to the start.<br />
<br />
If you want to see a breakdown by mile - <a href="http://connect.garmin.com/activity/151381739" target="_blank">Here are the (Garmnin) mile by mile splits.</a><br />
Otherwise, here's what I can remember. <br />
<br />
<u><b><span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">First 25 Miles</span></span></b></u><br />
First 25 mile loop completed in 4:15, thinking it was a little bit fast but also wanted to take advantage of the cooler temps. I started out slowly, feeling a little bit tight since I figured that there would be plenty of time to warm up. Did my first walk break about 10 minutes after the start. It felt kind of odd, because I didn't feel like walking. But, I was going to try and do a 9:1 run:walk strategy as suggested by my friend <a href="http://www.dailymile.com/people/ClaudeW">Claude W.,</a>, who also recommended boiled potatoes with salt and 5 hour energy (all of which were great suggestions). However, I think I wasn't as disciplined about the walk breaks, and looking back at my splits for the first half, I seemed to take a walk break every other mile. My fastest mile was 9:15 and the slowest mile was 12:29.<br />
<br />
The air felt cool at first (low 60s) but kind of humid. The temperature would later climb up into the 70s<br />
<br />
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The first 3.5 miles were on an out and back section heading west, then past the starting line out to the east for the longer section.<br />
<br />
Then, just after about 6.5 miles, the paved section ended and we were on the old dirt and gravel section of trail.<br />
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</a></div>I'm not remembering too much more right now about the first 25 miles, other than how fresh everyone was looking. I can't remember if it was during the first or second 25 miles that I took a picture of "M&M" hand and put it on Facebook - <a href="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/7493c3fd.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/7493c3fd.jpg" width="240" /></a><br />
I think eating M&M's is one of those little things that makes an ultra marathon special, along with Mountain Dew and other fun refreshments they don't serve in marathons.<br />
<br />
<u><b><span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">Second 25 Miles</span></span></b></u><br />
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</a></div>Second 25 mile loop in 4:28 - a bit slower, not completely by choice, but at least partially, knowing I needed to slow down if I didn't want to really crash. The temperature was climbing, but at least there was no more unknowns about what the terrain would be like. I'd been on pavement, to dirt, to gravel, and out to the train bridge for a second time - <a href="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/17683c94.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/17683c94.jpg" width="240" /></a><br />
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</a></div>A little ways after the train bridge was the turn around point - <br />
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<br />
On the way out towards the turn around for the second time, stopped at the aid station again, I heard a volunteer call out to one of the other runners that they had completed 41 miles and told them their time. Since I still had to get to the turn around and come back, I was at about 39 miles and couldn't wait to be at 41 miles, so I'd be in the "40's" - a new running distance for me. (although I had only just twice scratched the surface of the 30's before).<br />
<br />
Coming back to the aid station I got to hear the same thing "ok runner 110, you are at 41 miles" (actually, at some of the stops they knew my name which was a really nice touch - all of the volunteers were awesome - especially aid station number 2 which was manned by Navy JROTC high school kids and a retired Master Chief).<br />
<br />
The excitement of passing that milestone soon faded when I realized there was still over 20 miles to go and I was hit by the worst slump of the race. I even felt like crying, but when I opened my mouth up laughter came out (I'm really not making this up, it was like I was temporarily miswired). I was listening to "Railroad Man" by the Eels on my mp3 player - kind of a fitting song and a bit sad, but I was out of my slump after hearing it:<br />
<br />
<div style="text-align: center;"><i>And i know i can walk along the tracks<br />
It may take a little longer but i'll know<br />
How to find my way back</i></div><br />
No tracks anymore, they were ripped out some time in the 80's, but it was a good song to hear on a seemingly endless section. <br />
<br />
Then, I was back on the paved section and making my way to the starting area. As I approached, I saw someone running towards me, it was my good running friend Eudair, we ran to the aid station and her husband got a few pictures of me.<br />
<br />
So, first 50 miles in 8:43<br />
<br />
<u><b><span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">Last 12 Miles</span></span></b></u><br />
My math brain was working enough so that I knew 12 miles left, in 3 hours, or 15 minute miles would get me in under 12 hours. I stayed on a strategy of running part of the mile, then walking until my pace for that mile had gotten about 30 seconds slower than I wanted, then started running again until the next mile.<br />
<br />
Got going again, and Eudair ran with me for about a mile before turning back. After about 4 miles, I started to really feel like this thing would come to an end.<br />
<br />
I kept on my run-walk strategy, which had evolved a bit - instead of a set amount of walking, I would walk in the middle of a mile until my pace slowed to about 30 seconds slower than where I wanted to be, then start running again. It was easy to keep track of and a sort of fun mind game to play.<br />
<br />
<u><b><span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">After the Race</span></span></b></u><br />
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<tr><td style="text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/c27bcd6f.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/c27bcd6f.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I think I look a bit out of it</td></tr>
</tbody></table>They handed my the finisher's medal, a belt buckle actually - <u><b><span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"></span></span></b></u><br />
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</span></span></b></u><br />
<br />
<u><b><span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">Miscellaneous</span></span></b></u><br />
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-family: inherit;">Not Knowing What I Didn't Know- </span></span></span>The big thing that I found out was how much I didn't know but wish I had known. Fortunately, I did take advice from people who had run these before, even if the advice didn't make sense to me when I heard it.<br />
<br />
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-family: inherit;">Walking - </span></span></span>I have a new found appreciation for walking. I think that some of the walking that I did early on really saved me at the end, maybe a little bit more might have helped. However, once I got to the point where I needed to do more walking, it really did help to recharge me and get me back running again. I was afraid I'd end up doing back to back miles of walking, but the walk breaks during each mile prevented that.<br />
<br />
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-family: inherit;">Eating - </span></span></span>Pretty early on I started eating solid food. I think I had a Cliff bar around mile 5. I ate pretzels, m&m's, boiled potatoes, and pb&j at the aid stations, at least a little bit of solid food at each one. At the end of each 25 miles, I drank a Muscle Milk<br />
<br />
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-family: inherit;">Salt - </span></span></span>I had grabbed salt packets at Wendy's on the drive up, but ended up not taking them with me. But, along with the potatoes, there was a bowl of salt. I felt like I couldn't get enough salt, they also had Endurolyte capsules at the aid stations.<br />
<br />
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-family: inherit;">Drinking - </span></span></span>Made sure and tried to finish drinking my two 10 ounce bottles before I got to each aid station. I had mixed up Accelerade before the race and had some extra in my cooler at the starting area, but would refill with HEED drink that they had on the course. <br />
<br />
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-family: inherit;">TMI - </span></span></span>To know if I was drinking enough, I had a goal to make sure to stop a few times to relieve myself and avoid getting into the dark yellow <u><b><span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></b></u><br />
<br />
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-family: inherit;">Shoes- </span></span></span>I was worried about what shoes to wear. I had read several race reports and everyone talked about how rough some of the gravel sections were on your feet. I don't own trail shoes, however, almost all of my trail training miles I ran in <b>Asics Nimbus</b> which are nice and cushioned. I did run the Croom Zoom 50K in Brooks Launch, and those felt pretty good, but my feet were a bit sore at the end. Also, since about 8 of every 25 miles was paved, the Nimbus worked out really well.<br />
<br />
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-family: inherit;">Misc </span></span></span><br />
Everyone one I talked to on the course while running, walking, or at an aid station felt like family. Seeing Eudair and Franco as I approached mile 50 was a huge boost and was just about 6 miles after feeling like I totally had fallen apart. Glad I had my phone with me to text <a href="http://www.dailymile.com/people/Jenny_P">Jenny</a> some updates and receive back words of encouragement to keep me going (she has always believed in my running ability more than me), as well as posting random pictures to facebook, gave me something to do and look forward to during the walk breaks (although it ended up jabbing into my back a bit too much, need to find a better place for it if I try this again).<br />
<br />
Pleasantly surprised with a nice photo that <a href="http://www.dailymile.com/people/cbester">Cathy B.</a> took of me and posted to DM today. Inspired by <a href="http://www.dailymile.com/people/evehaven">Kimberly H.</a> as she bravely took on 100 miles after missing a good deal of training, so very encouraging to me each time we crossed (I later found out she had to drop out after 89 miles due to some dehydration related issues, but it was definitely the smart thing to do, even more inspired by her courage to make the right call).<br />
<br />
<br />
I'm still kind of in disbelief that I completed this - and except for the few aches and pains and the few low points, came through it ok. And as an added bonus, I'm happy with the time.<br />
<br />
<b>**Update </b>- results are now posted <a href="http://www.ironhorse100kmclub.com/2012/2012_Iron_Horse_Finishers.pdf" target="_blank">here</a><br />
I didn't realize it at the time but I came in second place overall for the 100km</div>Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com17tag:blogger.com,1999:blog-8585774797024588556.post-64736693102898953522012-02-05T17:11:00.000-08:002012-02-05T17:11:26.521-08:00Taper Time<u><b><span style="font-size: large;">Taper Thoughts</span></b></u><br />
A week before running Boston, I was swimming in the pool with the kids and screwing around with them. I went to pick up one of the kids and throw him when I could feel a sharp pain in my groin area. It felt like I had torn something. I got out of the pool and thought maybe it wasn't so bad. I could just take it easy for the next week, run Boston, and then I would be ok.<br />
<br />
Boston went pretty well, but was one of my slowest marathons in a while, but still a very respectable time of 3:27. With my birthday coming up and going into the next age group, I had a time which was 3 minutes faster than the qualifying time. Another big accomplishment that day, was stopping the slide in my pace and hanging on when I realized I could still finish under 3:30. I realized this sometime around mile 20 or 21 and it got me through to the end without a major slow down. The new goal was what got me through.<br />
<br />
The next month I tried to slowly build back up but the progress seemed to be going backward. I would take more and more time off but the pain was beginning to grow in intensity and spread. It was time to quit for a while.<br />
<br />
I did a lot of walking during the week and did some longer bike rides. The dog got better about being on the leash and stopped freaking out each time he saw another dog. It wasn't so bad, although I did miss running and I felt like there was a chance I might not recover enough to ever be able to run like I did again. One possibility was that it was a tear in the hip's labrum. Unless these are very mild, they don't heal, and surgery is hit or miss. My running future was uncertain.<br />
<br />
On August 1st, I had the kids with me to visit upstate New York for my parents 50th anniversary. I was staying with my brother and my other brother was visiting. We went for a run, they were going to do about 5 miles. I turned back a little past a mile.<br />
<br />
I went to a doctor and a physical therapist. My symptoms were vague enough that it was hard to diagnose the problem. So, I started to run some more to try and aggravate the problems so they would become more apparent. The physical therapist was able to work with me and I started adding some more runs in. It was the usual story - weak core, lack of flexibility. It's what runners usually hear when they end up at the PT. If you have a flat stomach and even 6 pack abs, the only thing that tells you for certain is that body fat percentage is low. It does not mean a strong core. So, I had to work on getting a strong core.<br />
<br />
Around the same time as Boston, Jenny had started teaching a boot camp style class. I would go to it twice a week. Lateral movement type exercises and certain core work exercises were very difficult. For example, I could hold a plank very well, but bicycle crunches and side plank with a leg raise were extremely difficult and painful. Between the boot camp and working with the PT, the running became pain free and I started to feel what it was like to no longer have a weak core - at least a more balanced one.<br />
<br />
The running mileage improved as well as the speed in races. I had shifted some of my attitudes about running although outwardly it pretty much looked the same as I've always been. Running 6 days a week.<br />
<br />
Ramping back up made running seem fresh again, it felt new.<br />
<br />
As the weeks and months have gone by it is starting to feel like entering into a new phase. With a prescribed distance each weekend to prepare for an upcoming race you lose a bit of that feeling of running completely just for fun and by feel. In the framework of a schedule though you can still have fun. Still enjoy many things about it. But, there is that schedule in the back of your mind. I guess it is a tradeoff.<br />
<br />
Anyway, the schedule is pretty much done now. I just need to take it easy and not get hurt and fix up any minor dings. A little bit of hip pain snuck back up after the big run on 12/24. It has gotten a little better but not gone away. I will try and make that go away in the next two weeks.<br />
<br />
Jenny asked me yesterday if I was excited for the race. I'm not sure if I am or not. It is exciting to do something new like that, but it is a different kind of feeling than getting ready to run something like a 5K that I've trained for and have a specific time goal in mind. I'm not worried or anxious. I'm intrigued. I'm being introspective and I'm getting to the practical parts like which things to bring with me and have in my drop bag, what to wear and contingencies for things that might go wrong. Sometime around one or two days before the race I'll probably get a certain amount of race stress or anxiety which is normal.<br />
<br />
<br />
<br />
<u><b><span style="font-size: large;">Thursday's Tempo Run</span></b></u><br />
<br />
Last Thursday I ran 7 miles, with 3 miles at a pace faster than 7:00 minutes/mile, so I had planned on doing about the same pace this week except adding another mile for 4 miles. On Wednesday night, my friend Raj texted me and asked if I'd join him on his tempo run - he wanted to do 6 miles total with 3 miles at a 6:35 pace. It was faster than I had planned and a little shorter but I thought the change of plans and running with a friend was worth it. He had forgotten is garmin, so I told him to wear mine and set the pace. It was difficult but I ended up running 6:32, 6:32 and 6:32. Actually the last mile he was at 6:21 and I guessed I was about 10 or 11 seconds behind him. I think this was the first tempo run I've done where not wearing a watch so I could check the pace frequently as well as the distance. Instead, it was just running by feel and keeping up with my partner.<br />
<br />
<u><b><span style="font-size: large;">Saturday's Run</span></b></u><br />
<br />
<span class="workout-distance">18 <span class="workout-distance-units">mi</span></span>, <span class="workout-time">02:40</span> <span class="workout-pace">08:52 pace</span><br />
<span class="workout-pace"> </span> <br />
Great run overall today. Started with a small group at Longleaf. Felt sluggish and lagging behind first couple miles.<br />
<br />
Stopped at Diane's lemonade stand, then into Starkey. Eudair and I split off and got onto trails via horse corral. Out to power lines then south for one mile. Beautiful morning as it was getting light. It felt like forever since being on this section of trails. Good to be back. Left the park then picked it up the last few miles.<br />
<br />
The last 4.5 miles were heading south along the Starkey Blvd. bike trail, back on the pavement, and in the homestretch of the last scheduled long run (last week's run was the last scheduled BIG run). <br />
<br />
Efficient run with minimum time stopping today. So, I was able to get back home a little bit earlier than normal. Jenny had offered to take Thomas bowling and could stay there until about 9:30, so that took the pressure off me to rush my run.<br />
<br />
So, although this was an efficient run, there was no pressure to be efficient so I enjoyed the entire run - except perhaps a little at the beginning when my ankles felt tight, especially the left one. But, I knew that feeling would pass and I would enter into the long run magic zone.<br />
<br />
I have been getting a little bit of schedule wear lately. By that I mean the schedule has been wearing on me. I've tried to keep the schedule as loose as possible with just an approximate mileage goal for the week and a weekend long run. Now, the race is in just two weeks, so I'll just concentrate on not concentrating, cut back and run when I feel like it.Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com4tag:blogger.com,1999:blog-8585774797024588556.post-79166674644528762722012-01-31T17:50:00.000-08:002012-01-31T17:50:16.614-08:0025 Miles - Last Big run before Big Race<div style="color: blue;"><b><span class="workout-distance">Saturday - 25 <span class="workout-distance-units">mi</span></span>, <span class="workout-time">03:36</span> <span class="workout-pace">08:39 pace</span></b></div><span class="workout-pace"> </span> <br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/fff5ebba.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br />
</a></div>Eudair was nice enough to run the whole thing with me today, she is amazing (she had been out due to injury and has only recently been back running so I was surprised she was up for 25 miles, but not too surprised). Started out with a group from Longleaf, but we fell back a bit to keep the pace easy. Ran into Starkey and then along the power line road to Serenova tract. <br />
<a href="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/fff5ebba.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/fff5ebba.jpg" width="320" /></a><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/2dacf764.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/2dacf764.jpg" width="320" /></a></div>Saw one deer and then later saw two more - no longer living ones. Turns out there was a hunt going on which we found out on our way back (would have been nice if signs were posted). Picked it up the last couple of miles. Melanie from the Striders was nice enough to give us a lift back to Longleaf. <br />
<br />
The weather was great, it was wonderful having someone to run the whole way and it couldn't have gone better (except for the part about running while a deer hunt was going on).<br />
<br />
This was my last big run before the big race (although there is 18 miles next week, pretty big but less than 20). I need to concentrate on getting some spring back in my step and feeling completely fresh. Also, I think I'm going to get a new pair of Asics Nimbus. My old pair is somewhat worn out so I decided to try this long run in the Ghosts. I like those shoes but they didn't feel quite as good as the Nimbus for the extra distance. I had pretty good luck with the Brooks Launch at the 50K but the bottom of my feet were hurting and could probably use the extra cushioning that the Asics have.<br />
<br />
When I started the training for this 100K race it seemed fairly easy in some ways, but the training is starting to catch up to me a little bit now, so good time for a taper.<br />
<br />
Jenny is attending a Newton training class this weekend. This is the class to learn how to teach the class that she took over this past summer. Lots of good information about running form that can apply to Newton and non-Newton runners.<br />
<br />
So, in the evening I took the boys out for dinner to Carrabas<br />
<div class="separator" style="clear: both; text-align: left;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/ef408f53.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/ef408f53.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: right;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/089ef6b0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/089ef6b0.jpg" width="320" /></a></div><br />
Then, Sunday morning I decided to skip my run and make pancakes (from scratch - I used to be a boxed mix only kind of guy!) for the boys and relax as the rest would do more good at this point than another day of running.<br />
<br />
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All in all, it was a pretty big weekend.Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com4tag:blogger.com,1999:blog-8585774797024588556.post-24995013954764981442012-01-24T07:16:00.000-08:002012-01-24T07:21:23.560-08:00Recovery week and 100K GoalsSo, here's how the days since last week's 50K have gone:<br />
<br />
<ul><li>Monday <span style="color: blue;">- No running today, also day off from work, had a massage in the morning, then did errands and hung out at home, then went to <b>Jenny's Boot Camp in the evening</b> (oh, wait a second, that included a mile of running!!).</span></li>
<li>Tuesday - <span style="color: blue;">Started out to run and then soon realized it was a bad idea. Started to get back in bed, then Jenny suggested a walk might be good for me, so I went for a walk - 2.2 miles, and it helped</span></li>
<li>Wednesday - <span style="color: blue;"><i>6 miles at 8:49 pace</i> </span><span style="color: blue;">First run , then <b>bootcamp in the evening</b> where I couldn't believe I was doing squat jumps with no problems</span></li>
<li>Thursday - <span style="color: blue;"> <i>7.2 miles at 7:39 pace</i>,</span><span style="color: blue;"> ran with the Striders, although mostly by myself, ran the first mile with Mike, fastest run for the week</span></li>
<li>Friday - <span style="color: blue;"><i>6.2 miles at 9:02 pace</i> - </span><span style="color: blue;">Easy neighborhood run - </span></li>
<li>Saturday - <span style="color: blue;"><i>16 miles at 8:35 pace </i>- </span><span style="color: blue;">Long run into Starkey park and back - . Did not plan who I was going to run with but met up with some people starting out at 5:30 (Bob, Rachel, Kim, and Rebecca), then ran into Eudair, ran with her 2 miles before turning back for home.</span></li>
<li>Sunday - <span style="color: blue;"><i>5.4 miles at 8:43 pace,</i> </span><span style="color: blue;">Easy run by myself, along the grassy area next to Trinity Blvd.</span></li>
<li>Monday - <span style="color: blue;">day off from running, but did a 1.7 mile walk in the morning and boot camp in the evening</span></li>
</ul><span style="color: blue;"> <span style="color: black;">So, about 42 miles of running for the week. A very good week coming off of the 50K as well as having also done 2 boot camps. Usually, a typical mileage week after running a marathon might be 5-10 miles. It must be a combination of having been a slower pace than a marathon, the softer surface, as well as using a bigger variety of muscles to navigate the trail terrain. It's also the feeling that I'm not done yet until the big race is over with. Although, actually, I was quite prepared to take time off if I needed it when I made the decision to put some race effort into the 50K race and not just try and run it as a training run.</span></span><br />
<br />
<span style="color: blue;"><span style="color: black;">Now, I'm starting to feel like I'm in the homestretch of training. I have one more big, long run coming up this weekend , 25 miles. Eudair has offered to run it with me, so the company will be very nice. This weekend will also be my last time having to do a run the day after a long run. Then the next few weeks will be cutting back in mileage for the taper.</span></span><br />
<br />
<span style="color: blue;"><span style="color: black;">As races get longer, the science of trying to predict the finish time based on shorter distance race times becomes less and less precise and fades out of the realm of science and into an art. I've been talking to whomever might have the answer and reading whatever I can find on the subject. Here are some numbers I came up with. Also, to start with I listed some finish times along with their paces to put things into perspective.</span></span><br />
<span style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span style="color: blue;"><span style="color: black;">100K Finish Times/Paces:<br />
<br style="color: blue;" /><span style="color: blue; font-family: "Courier New",Courier,monospace;"><u>Time </u> <u>Pace </u></span></span></span><br />
<span style="color: blue;"><span style="color: black;"><span style="color: blue; font-family: "Courier New",Courier,monospace;"> 9:00 8:41</span><br style="color: blue; font-family: "Courier New",Courier,monospace;" /><span style="color: blue; font-family: "Courier New",Courier,monospace;">10:00 9:39</span><br style="color: blue; font-family: "Courier New",Courier,monospace;" /><span style="color: blue; font-family: "Courier New",Courier,monospace;">10:30 10:08 </span><br style="color: blue; font-family: "Courier New",Courier,monospace;" /><span style="color: blue; font-family: "Courier New",Courier,monospace;">11:00 10:37</span><br style="color: blue; font-family: "Courier New",Courier,monospace;" /><span style="color: blue; font-family: "Courier New",Courier,monospace;">11:30 11:06</span><br style="color: blue; font-family: "Courier New",Courier,monospace;" /><span style="color: blue; font-family: "Courier New",Courier,monospace;">12:00 11:35</span><br style="color: blue; font-family: "Courier New",Courier,monospace;" /><span style="color: blue; font-family: "Courier New",Courier,monospace;">12:30 12:04</span><br style="color: blue; font-family: "Courier New",Courier,monospace;" /><span style="color: blue; font-family: "Courier New",Courier,monospace;">13:00 12:33</span><br />
<br />
<br />
Predictors:<br />
<br />
1. 2.8 times marathon<br />
Last marathon (Boston): 3:27 (not my best time, but reasonable)<br />
*2.8<br />
-----<br />
9:39<br />
<br />
2. 2.8 times marathon<br />
Better marathon (Deseret): 3:11 (close to my PR of 3:06)<br />
*2.8<br />
-----<br />
9:17<br />
<br />
3. Based on this website (<a href="http://www.runningforfitness.org/calc/racepaces/rp/rpother?dist=50&units=kilometres&hr=4&min=34&sec=30&age=45&gender=M&Submit=Calculate" target="_blank">Running for Fitness</a>)<br />
<br />
50Km race at 4:34:30 time for 45 year old male = 10:00:24 predicted time.<br />
<br />
<br />
4. Number I've been spouting off to people about what I think I can do:<br />
<br />
"About 12 hours would be nice"<br />
<br />
5. Time needed to qualify for Western States 100 lottery - <br />
<br />
Under 14 hours<br />
</span></span><br />
<br />
<br />
<span style="color: blue;"><span style="color: black;">So, the problem/dilemma is a pacing strategy. Do I do run/walk? Should I just go out "easy" and run by feel (that worked for the 50K, not sure how well it translates). If I go out too fast I could "blow up" somewhere between 31 and 62 miles and end up walking a lot. If I go too slow, I might end up with too much time on my feet and tire myself out that way.</span></span><br />
<br />
<span style="color: blue;"><span style="color: black;">It's a long, long way to go. I won't know the real answer until I just go ahead and do it!! </span> </span>Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com4tag:blogger.com,1999:blog-8585774797024588556.post-16654836877531899332012-01-16T14:52:00.000-08:002012-01-16T15:24:37.700-08:00Croom Zoom 50K Race Report<span class="workout-distance">Stats: <span style="color: blue;">31.19 </span><span class="workout-distance-units" style="color: blue;">mi</span></span><span style="color: blue;"> </span><span class="workout-time" style="color: blue;">04:34</span><span style="color: blue;"> </span><span class="workout-pace" style="color: blue;">08:47 pace</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/af72d5f7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/af72d5f7.jpg" width="320" /></a></div><span class="workout-pace"> </span> <br />
<div class="entry-description"><u><b>SUMMARY: </b></u><br />
My first trail race. I couldn't have asked for better weather. It was freezing at the start (literally) but it warmed up nicely but stayed cool enough to not feel hot. <br />
The course was beautiful. I fell down once at mile 20. I ate m&m's at the aid station (twice). <br />
Saw <a href="http://www.dailymile.com/people/Jenny_P">Jenny</a> and <a href="http://www.dailymile.com/people/SeanK9">Sean K.</a> out on the course, met <a href="http://www.dailymile.com/people/cbester">Cathy B.</a> before the start of the race and ran into a lot of nice people out on the course.<br />
<br />
Overall I kept a pretty even pace and had to fight to hang on towards the end. It was also nice to see Ash, who I ran with on my first Croom practice run, he was there volunteering today and was very encouraging each time I went past the starting area. I'm very pleased with the overall experience as well as my time which I knew could vary quite a bit. It helped a lot that <a href="http://www.dailymile.com/people/Jenny_P">Jenny</a> encouraged me to think about some goals before the race. I also really enjoy the relaxed after the race hanging out, it feels like you are at a cook out with a bunch of good friends (even though you don't know everyone).<br />
<br />
<u><b>DETAILS: </b></u><br />
The course consisted of an initial starter loop of just over two miles, followed by three big loops about 10 miles each.<br />
<br />
Due to some last minute changes, the 50k race had two start times, 6:00 and 7:00. There was also a 100K race starting at 6:00 and a 25K race starting at 7:00. I started out wearing a long sleeve tech shirt (old Disney marathon shirt), sleeveless shirt, hat gloves, arm warmers and shorts. It was about 32 degrees at the start (it was 28 degrees for Jenny's 6:00 start)<br />
<br />
I had some time goals in mind but didn't have an exact pacing strategy. As the race continued on and I became more and more acquainted with the 10 mile loop, I began to get into a rhythm, speeding up and slowing down as the terrain permitted. Since it's a relatively small race there were a good number of stretches where I was alone in the woods.<br />
<br />
<b><i>First Loop </i></b><br />
Sometime during the first loop I caught up to a guy, chatted with him a bit and then passed him. I was going to follow him at first but he pointed out that since I had caught up to him then I should keep going at the same pace. So, I went on ahead and stayed in front of him until I had to stop for a bathroom break then he went flying by me. Got going again and caught up to him as we went through the starting area again. I ditched the gloves and arm warmers then started on the second loop.<br />
<br />
<i><b>Second Loop </b></i><br />
During the second loop I was running behind the guy, Mike, who by this time had no shirt on (he started out with just a sleeveless shirt), so for the rest of the race until the results were up he would be known as that guy with no shirt on. He had picked up the pace and was pushing into sub 8:00 range so I backed off a bit. Still felt a little bit fast for me although it was hard to judge me speed. It feels faster when running in the woods with the trees around you, watching out for roots, and jumping over a log every now and then. About mile 20, I was going up a slight incline and my foot caught a root and I went down pretty hard. But fortunately, being on an incline I didn't fall very far and my hands landed on nothing sharp. After the initial shock, I realized I was fine and got back up again. That was my only fall. I think my landing reflexes were good due to all of the burpees I've been doing at Jenny's boot camp!<br />
<br />
<i><b>Third Loop </b></i><br />
At the start of the third loop, I topped off my bottles with accelerade from my drop bag. Ash (who is going to be doing a 100k next week) said to me, ok Mark, just one more lap, you did this same run just a few weeks ago. It was at a slower pace then but it still gave me some confidence to hear it. I was still feeling pretty good but knew things would change over the course of the next 10 miles.<br />
<br />
There were two aid stations on the course, one was at the starting area, and the other at the (about) halfway point on the course. When I was about a mile from the half way point aid station on the third loop. I saw Jenny and Sean who had started at 6:00. They looked pretty good and told me they doing a walk run strategy. After saying hi, picked the pace back up and made it to the aid station.<br />
<br />
Stopped for another handful of m&m's, which tasted really dry in my mouth this time. I had been drinking pretty good although could have done a better job early on in the race, but did not since it was so cold then.<br />
As the miles counted down, I started feeling good about staying on track and not falling apart, I had a glimmer of hope as I got to mile 27, but tried not too get too excited until mile 28. Some time after mile 29 I could see Mike up ahead (the guy with no shirt), even though I felt like I had been slowing he must have slowed down a bit more. As I got closer, he took off again and I thought I lost him. With about a half mile to go, on a section of trail going up hill and covered with roots, I saw Mike go down. I stopped and offered him my hand but he said he was ok and to go on ahead and said something like this just isn't my day. I felt bad for him that he had fallen. Got going again and before I knew it I was done.<br />
<br />
<a href="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/7191febf.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/7191febf.jpg" /></a><br />
Got some food and waited for Jenny and Sean who soon came across the line looking surprisingly strong. Hung out for a bit more and had a beer before packing up and heading home.<br />
<br />
As we were leaving, asked someone to get a picture of the three of us:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/f64dd944.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/f64dd944.jpg" width="320" /></a></div><br />
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</a></div></div><br />
<b>SPLITS:</b><br />
<ol><li> 8:31 - Started off on the road with the 25k'ers</li>
<li>9:46 - turned onto the off road, sugary sand here</li>
<li>9:39 - back through starting area and ditched long sleeve shirt</li>
<li>8:27 - Start of first big loop</li>
<li>8:56</li>
<li>8:46</li>
<li>8:13</li>
<li>8:22</li>
<li>8:52</li>
<li>8:09</li>
<li>9:24 - Bathroom break took longer than expected</li>
<li>8:48</li>
<li>7:59</li>
<li>8:05</li>
<li>8:56</li>
<li>8:25</li>
<li>8:56</li>
<li>8:24</li>
<li>8:14</li>
<li>8:12 It was sometime around here where I fell down</li>
<li>8:58</li>
<li>10:02 Back through start area, refilled accelerade bottles</li>
<li>8:56</li>
<li>8:35</li>
<li>8:52</li>
<li>8:21</li>
<li>9:28 Grabbed some more m&m's at aid station</li>
<li>9:13</li>
<li>8:41 Must have been some downhill here</li>
<li>9:04</li>
<li>9:11</li>
<li>1:47 (0.19 @ 9:25)</li>
</ol>Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com6tag:blogger.com,1999:blog-8585774797024588556.post-62456953103179926812012-01-12T16:31:00.000-08:002012-01-12T16:31:36.495-08:00Ship/Shore then ready for 50KThe new year is flying by already. It feels like I just posted my mileage wrap up for the year just yesterday, but 10 days has gone by already.<br />
<br />
<b>MONDAY: </b><span class="workout-distance" style="color: blue;">5 <span class="workout-distance-units">mi</span></span><span style="color: blue;"> </span><span class="workout-time" style="color: blue;">00:43</span><span style="color: blue;"> </span><span class="workout-pace" style="color: blue;">08:30 pace</span><br />
<br />
Later that same day of my last post, Monday January 2, we left on a 6 day cruise with planned port visits of Key West, Belize and Cozumel. The cruise started out of Tampa because the boys had seen the ships leave from there when we visited the aquarium, Thomas requested a cruise that stopped in Key West, Andy was ok with anything. The day started out a bit windy and cool with a smooth slow ride through the ship channel, then through Tampa Bay on the way out to the Gulf.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/28ad8b24.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/28ad8b24.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">12th Deck of Ryndham</td></tr>
</tbody></table><br />
<br />
<b>TUESDAY:</b> <span class="workout-distance" style="color: blue;">5.54 <span class="workout-distance-units">mi</span></span><span style="color: blue;"> </span><span class="workout-time" style="color: blue;">00:46</span><span style="color: blue;"> </span><span class="workout-pace" style="color: blue;">08:18 pace</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsl02Xqa9hh5y1S6OVVaKFT4OT7FEnB5guCakCvGmEwBZO-0u-p5_I05ykVCFJC5END2cScTQzkaYcFTDjqDodTP_f3qYSfBgEjIqndbFUzAMMWpBhxAKCLV9HIrGb9sSKjplgbVNYi40/s400/No+jogging.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br />
</a></div>The first full day at sea was pretty rough out. I managed to get in a run on the treadmill. They had a nice track on the 6th deck outside which circled the entire ship, 4 laps to a mile, but had a sign that said "No Jogging" (although the sign on our ship did not say PLEASE, just NO JOGGING).<br />
<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsl02Xqa9hh5y1S6OVVaKFT4OT7FEnB5guCakCvGmEwBZO-0u-p5_I05ykVCFJC5END2cScTQzkaYcFTDjqDodTP_f3qYSfBgEjIqndbFUzAMMWpBhxAKCLV9HIrGb9sSKjplgbVNYi40/s400/No+jogging.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsl02Xqa9hh5y1S6OVVaKFT4OT7FEnB5guCakCvGmEwBZO-0u-p5_I05ykVCFJC5END2cScTQzkaYcFTDjqDodTP_f3qYSfBgEjIqndbFUzAMMWpBhxAKCLV9HIrGb9sSKjplgbVNYi40/s320/No+jogging.jpg" width="276" /></a></div><br />
<span class="workout-pace" style="color: blue;"> <span style="color: black;">The treadmill wasn't too bad. The ship was rocking but I soon forgot about it. </span></span><br />
<div style="text-align: center;"><br />
</div><span class="workout-pace" style="color: blue;"><span style="color: black;">We were supposed to spend some time in Key West, but as we were getting ready to pull in, the captain announced that due to the wind we would not be able to dock there. We were close enough to land to get cell service so I had a little bit of time to check my email while we were in sight of where we were supposed to go.</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"> </span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"> The ship continued to pitch and roll and I was mostly ok, until later that night while at dinner (which Jenny and Thomas were unable to go to due to not feeling well) it finally got to me and I had to excuses myself before the main course, although Thomas was fine and ate all of his dinner (salmon).</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<b>WEDNESDAY: </b><span style="color: blue;">no running</span><br />
<br />
<span style="color: blue;"> </span><span class="workout-pace" style="color: blue;"><span style="color: black;">This day was scheduled as an at-sea day. I did not run. After breakfast at the buffet with the boys I figured I had better get signed up for our tours, especially the zip lining in Belize. I was way too late, it was all filled up and I was totally bummed out (no one else was happy either) that I had procrastinated and let everyone down. I often get away with procrastinating and in some rare circumstances it often works out for the best. Maybe not so much this time (although you never know). Jenny suggested I look for my Dad to see if he had signed us up since he talked about doing the zip line tour. I called him and left a message then went to go look for him. I wandered the ship a bit and stopped back by the tours desk to see if he had signed us up - nope. I eventually ran into my Mom in the library, then my Dad showed up, too. We stopped back by the tours desk and talked to the travel agent about some other options as well as things to do in Cozumel. I spent way too much time doing this and worrying about it. Eventually, found Jenny and the boys again. Andy said he was interested in Cave Tubing in Belize and Rock climbing/ropes course/snorkeling trip in Cozumel. So, after worrying and wracking my brain, the actual answer took all of five minutes.</span></span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/bdbea18a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/bdbea18a.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thomas with anchovy at Lido buffet</td></tr>
</tbody></table><br />
<br />
<b>THURSDAY: </b><span class="workout-pace" style="color: blue;"><span style="color: black;"> </span></span><span style="color: blue;">no running</span><br />
<br />
<span style="color: blue;"> </span><span class="workout-pace" style="color: blue;"><span style="color: black;">This was port visit to Belize day which we would be doing the cave tubing tour. I didn't bring my camera (phone) due to too many unknowns (in hindsight a disposable waterproof camera would have been perfect).</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">So, I'll just post some stock pictures of Belize cave tubing</span></span><br />
<div class="separator" style="clear: both; text-align: left;"><a href="http://www.aquascubabelize.com/images/cave1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="236" src="http://www.aquascubabelize.com/images/cave1.jpg" width="320" /></a></div><span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">The water was cool but not cold or freezing. It was also clean and clear. Inside of the cave was dark but we each had hardhats with lights. A guide had us link up our tubes then steered us through the river as it went through. There was a nice 25-30 minute hike to the start of the tubing part which went through the rain forest.</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">After the tubing, was a decent lunch and then the bus trip back (about an hour and a half). The bus trip out included some commentary from the tour guide with many jokes, some of which weren't that funny, especially for a first time visitor to Belize - such as saying that we needed our passports on us, telling one passenger they weren't coming back, and the description of the Belize prison that we drove by. Ok, they weren't that bad, but also weren't the best.</span></span><br />
<br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"> </span></span><b>FRIDAY: </b><span class="workout-distance" style="color: blue;">7.24 <span class="workout-distance-units">mi</span></span><span style="color: blue;"> </span><span class="workout-time" style="color: blue;">01:02</span><span style="color: blue;"> </span><span class="workout-pace" style="color: blue;">08:29 pace</span><br />
<br />
<span class="workout-pace" style="color: blue;"> </span><span class="workout-pace" style="color: blue;"><span style="color: black;">Our excursion into Cozumel was not until 1:00 p.m. and since I was up pretty early I decided to run a little bit longer. So, this would be my long run for the week.</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">Today was probably the best day of the cruise. We met up on the pier with the group (our ship, the Ryndham at 55,000 tons looks tiny next to the Carnival Magic docked next to us)</span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/e4c8520d.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/e4c8520d.jpg" width="320" /></a></div><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"> and took a short, 20 minute ride to a place on the water that had rock climbing walls, rappelling, rope bridges, and then snorkeling. It was very well organized and the staff kept you moving the whole time. </span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/c5839b3e.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/c5839b3e.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: left;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/d214392c.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/d214392c.jpg" width="240" /></a></div><span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<div class="separator" style="clear: both; text-align: right;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/cfd9f319.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/cfd9f319.jpg" width="240" /></a></div><span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">After the climbing stuff there was a snorkeling portion where we saw lots of fish.</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">Also included, was a drink at the bar/restaurant on the beach.</span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/fb3ccbfb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/fb3ccbfb.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/63f62740.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/63f62740.jpg" width="320" /></a></div><span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">Then, back to the ship.</span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/a12db6ed.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/a12db6ed.jpg" width="320" /></a></div><span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<b>SATURDAY: </b><span class="workout-distance" style="color: blue;">6 <span class="workout-distance-units">mi</span></span><span style="color: blue;"> </span><span class="workout-time" style="color: blue;">00:47</span><span style="color: blue;"> </span><span class="workout-pace" style="color: blue;">07:54 pace</span><br />
<br />
<span class="workout-pace" style="color: blue;"> </span><span class="workout-pace" style="color: blue;"><span style="color: black;">I woke up pretty early again, or so I thought. Clocks went back to Eastern time so I started my run at 7:00 instead of 6:00. I picked up the pace a few times so the average was a little higher.</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">This was an at sea day. Did some swimming in the pool, watch "Return of the King" to finish up the Lord of the Ring movies, played Scrabble with Andy, Thomas, and my Mom - and Thomas won (his first time ever playing).</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">For dinner, we ate together in the dining room, the 4 of us and my parents at the same table. Baked Alaska for dessert (my first time ever having that).</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">I set an alarm to wake up the next morning at 6:00 so we could have breakfast and get off the ship at 7:45. Just one slight problem. When my alarm went off, we were not near shore at all. I thought we would be close since it takes a couple of hours to go through Tampa bay, up the ship channel and dock. Oh, well. I got into the shower, showered, then Jenny got in. I soon realized that my phone had switched to GMT (5 hours early) due to picking up the "Cellular at Sea" signal. Knocked on the bathroom door to tell Jenny the bad news. Tried to get back to sleep, but neither one of us had much luck.</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<b>SUNDAY: </b><span style="color: blue;">no running</span><br />
<br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">Disembarking went smoothly because Jenny had signed us up for the express disembarking, pretty much just walk right off the ship. Customs were easy, and we got our car quickly and drove home through the very light early morning Sunday traffic.</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">The last and most important part of the trip: Picking up Sammy from the kennel</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/5a724bba.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://i974.photobucket.com/albums/ae225/markpalamar/Cruise%202012/5a724bba.jpg" width="240" /></a></div><span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">Back to work!</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">Keeping the running fairly low key this week -</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">Monday - 7.5 miles (7 at the Y plus another 0.5 at Jenny's boot camp)</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">Tuesday - 6.3 miles easy</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">Wednesday - 5 miles easy (just missing the rain, warm and breezy morning)</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">Thursday - 6 miles, a little faster (8:05 pace)</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><u><b><a href="http://www.croomzoom.com/index.html" target="_blank">CROOM ZOOM</a> 50K this Weekend (SUNDAY)</b></u></span></span><br />
<br />
<br />
<span class="workout-pace" style="color: blue;"><span style="color: black;">My first 50K race</span></span><span class="workout-pace" style="color: blue;"><span style="color: black;"> will be this Sunday and it will be my first big trail race ever. Jenny asked what my goals were and I really hadn't thought too much past wanting to run at a faster pace than my practice run up there a few weeks ago. Anyway, since I'm not used to paces vs. finish times for a 50K I wrote a few down that are within my realm:</span></span><br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"><br />
</span></span><br />
<strong>4:15 - 8:12</strong> (pace) - I think I'd really have to be feeling great, would need a good number of sub-8:00 miles<br />
<br />
<strong>4:30 - 8:41</strong> (pace) - This one is a little more attainable but still very challenging<br />
<br />
<strong>4:45 - 9:10</strong> (pace) - I'm pretty sure I can do this one, although on my practice run, the 9:00 miles towards the end felt challenging, but that had been a long day<br />
<br />
<strong>5:00 - 9:39</strong> (pace) - I should really try to break 5 hours, otherwise I'm not sure if I'd feel like I put in what I was capable of<br />
<br />
<strong>5:15 - 10:08</strong> (pace) - still a faster pace than what I did the training run in, I guess I'll save this one in case things aren't going well because if it turns sucky it helps to concentrate on a goal to help keep going, hopefully it won't turn sucky. I'm pretty sure it won't.<br />
<br />
<strong>Just finish it.</strong> Hopefully it won't come to this but if it does then it does and I am going to finish it!!<br />
<br />
The race will start at 7:00 am so I shouldn't need to wear a light. At one point, it looked like they were going to change it to 6:00, but then they decided to allow either start time - 6:00 am to start with the 100K racers, and 7:00 am to start with the 25K racers. Jenny and Sean are going to get there early and start at 6:00, and I'll get there a little bit later to start at 7:00.<br />
<br />
I'm not too nervous about this race because I can't afford to worry, since the 100K is coming up in just one month - that's the one I'm worried about! (but not too much because it almost seems surreal - i.e. I'm not getting my head wrapped around the distance).<br />
<span class="workout-pace" style="color: blue;"><span style="color: black;"> </span></span>Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com3tag:blogger.com,1999:blog-8585774797024588556.post-21944671526335052682012-01-02T05:41:00.000-08:002012-01-02T05:41:01.303-08:00New YearTwo years ago I posted a map showing where I could have run to based on the miles I ran. This past year I ran about 2016 miles, which is enough to go from Tampa to Flagstaff<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/miles2011-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="202" src="http://i974.photobucket.com/albums/ae225/markpalamar/Running%20blog%20photos/miles2011-1.jpg" width="320" /></a></div>2011 began shortly after driving back from a great visit to Jenny's parents in Texas. Unfortunately, as we were leaving I picked up a cold that decided to hang around for a while. So, training wise it was pretty tough to keep my miles where I wanted them to be but I somehow managed.<br />
<br />
Training continued as the Boston marathon approached but I was wearing myself down and setting myself up for an injury, which happened one week before the marathon. I didn't think it was so bad at the time.<br />
But, that one decided to hang around for a while, too.<br />
I cut back in miles for May and continued cutting back more into June until I decided to basically stop running until I got better.<br />
<br />
That didn't happen all by itself. Eventually I went to see a doctor and then started physical therapy. I was also going twice a week to Jenny's boot camp class.<br />
<br />
Eventually I started to run again and then finally by the beginning of October the pains that had curtailed my running were pretty much gone. I ran a 10K, Komen Race for the Cure, 41:55 - faster than I had run since Boston and just two minutes away from my 10K PR.<br />
<br />
In November, I ran the Turkey Trot 10K in Clearwater (39:55) and came within seconds of my 10K PR.<br />
<br />
Then finally, in December ran the Pasco Sheriff 5K that Kathryn was the race director for, and to my surprise I PR'd and won the race with a time of 18:34 <br />
<br />
The miles for the year went something like this:<br />
<br />
<div style="color: blue; font-family: "Courier New",Courier,monospace;">Jan 277<br />
</div><div style="color: blue; font-family: "Courier New",Courier,monospace;">Feb 261<br />
</div><div style="color: blue; font-family: "Courier New",Courier,monospace;">March 263<br />
</div><div style="color: blue; font-family: "Courier New",Courier,monospace;">April 127<br />
</div><div style="color: blue; font-family: "Courier New",Courier,monospace;">May 115<br />
</div><div style="color: blue; font-family: "Courier New",Courier,monospace;">June 29<br />
</div><div style="color: blue; font-family: "Courier New",Courier,monospace;">July 13<br />
</div><div style="color: blue; font-family: "Courier New",Courier,monospace;">August 83<br />
</div><div style="color: blue; font-family: "Courier New",Courier,monospace;">September 165 <br />
</div><div style="color: blue; font-family: "Courier New",Courier,monospace;">October 195<br />
</div><div style="color: blue; font-family: "Courier New",Courier,monospace;">November 226<br />
</div><div style="font-family: "Courier New",Courier,monospace;"><span style="color: blue;">December 257</span></div><br />
So, running wise I was somewhat back to normal, and in some ways stronger, although with a much different outlook on running. From the numbers it looks like nothing has changed really, and maybe it hasn't, we'll have to see what 2012 brings, hopefully some good things. Although I have yet to come up with any resolutions.<br />
<br />
Also, in 2011, I finally got over my fear of not running on the road or other hard surfaces. I did a couple of trail runs over the summer, then started doing them on my own and then sometimes I would also run on the grass alongside the road to simulate running on a trail.<br />
<br />
There were many challenges in 2011 but there were good things also. Here's hoping for better things in 2012 - although there will always be challenges of course. Hope doesn't make things happen but it does keep you going. You really need both, hope and something else whether it is hard work, patience, understanding, or learning.Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com2tag:blogger.com,1999:blog-8585774797024588556.post-48281973314716440252011-12-29T17:52:00.000-08:002011-12-29T17:52:28.146-08:00Damage fixed, Big Run, ChristmasThis post in not in any order of importance, but is just in chronological order of some recent events:<br />
<ol><li> <b style="color: blue; font-family: Verdana,sans-serif;"><span style="font-size: large;">Damage Fixed</span></b></li>
<li style="color: blue; font-family: Verdana,sans-serif;"><b><span style="font-size: large;">Big run on the trail at Croom</span></b></li>
<li><b style="color: blue; font-family: Verdana,sans-serif;"><span style="font-size: large;">Christmas</span></b></li>
</ol><br />
<div style="color: red;"><u><b>Damage Fixed:</b></u></div><br />
Finally fixed, the bathroom is put back together again, just a few days before Christmas, with one last trip from the plumber, it went from this<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Wdwh_cmpnf4/Tvt915_LVwI/AAAAAAAAAgw/T5CBcgHb-A0/s1600/fixedbathroom1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br />
</a></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Hs0gW-K3Pr8/TvyMkqpr4CI/AAAAAAAAAj4/FEMHSHxZoYE/s1600/decay_drywall.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-Hs0gW-K3Pr8/TvyMkqpr4CI/AAAAAAAAAj4/FEMHSHxZoYE/s320/decay_drywall.JPG" width="320" /></a></div><br />
<br />
To this:<br />
<div style="text-align: center;"><a href="http://3.bp.blogspot.com/-Wdwh_cmpnf4/Tvt915_LVwI/AAAAAAAAAgw/T5CBcgHb-A0/s1600/fixedbathroom1.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-Wdwh_cmpnf4/Tvt915_LVwI/AAAAAAAAAgw/T5CBcgHb-A0/s320/fixedbathroom1.JPG" width="320" /></a></div>and this<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-S_SI_iCmcIY/TvyOpSJsBBI/AAAAAAAAAl0/pKfbWcG0OBk/s1600/fixedbathroom2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-S_SI_iCmcIY/TvyOpSJsBBI/AAAAAAAAAl0/pKfbWcG0OBk/s320/fixedbathroom2.JPG" width="240" /></a></div><br />
<div style="color: red;"><u><b>Big Run on the trail at Croom:</b></u></div><br />
Dec 24th big run. I'm signed up for the Croom Zoom 50K in January, my first 50K and first big trail run (I did a trail 5K in 2002, does that count?) -<br />
<br />
<br />
<div style="color: blue; font-family: "Courier New",Courier,monospace;"><span class="workout-distance">Run stats - 32.24 <span class="workout-distance-units">mi</span></span> <span class="workout-time">05:48</span> <span class="workout-pace">10:47 pace</span> </div><div class="entry-description"><div style="color: blue; font-family: "Courier New",Courier,monospace;"><br />
</div> This particular course avoids the big hills that the fall and spring races here run on but there is some pretty good rolling stuff. Never having run up here before I wanted to get a feel for the course.<br />
<br />
I had wanted to get in 20 miles and I was originally going to try and just follow the course as best I could. But, Sean mentioned that he saw some people from FL Ultra runner's group were meeting at 5:00 to run 3 loops on the Croom Zoom course.<br />
<br />
So, I woke up at 3:25, left the house at 3:44, and got there about 4:40.<br />
<br />
<u><b>Starter loop and loop 1</b></u><br />
We did the "starter loop" then one full loop (with a slight detour added),so a total of about 12.5 miles so far. There were a few spots on that first loop where I wasn't sure how well I was going to be doing for the day, going through some deep sand, having a hard time seeing and avoiding the roots while it was dark out, and I was needing a bathroom stop with about two miles left before we got back to the parking lot.<br />
The pace was pretty easy for the first loop, about 11:35 or so which included periodic walk breaks to go up a hill or to decide whether or not we were still on the right trail.<br />
<br />
<u><b>Loop 2 </b></u><br />
<div style="text-align: center;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-OuNymkfTwtY/Tvt-NaZgFeI/AAAAAAAAAhE/Z-X-TZAAuLw/s1600/croom1.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-OuNymkfTwtY/Tvt-NaZgFeI/AAAAAAAAAhE/Z-X-TZAAuLw/s320/croom1.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tagging along on the Croom Zoom Loop</td></tr>
</tbody></table>I did a quick pit stop at the start area, then started on the next loop. Now it was light out and a picked up a few more people that wanted to run with the group but did not want to start at 5:00. On the second loop is where I pulled out my iPhone to snap a few pictures because I'm not the best writer, a few pics never hurt even though I'm not the best photographer. The pace was a little bit quicker and the running was a lot easier now that it was light out. By the end of the second loop the pace was just a little slower than 11:00 pace. <a href="http://1.bp.blogspot.com/-xfUjX22rFQ4/Tvt-LlUXWjI/AAAAAAAAAg8/Rkys2PEHQ-8/s1600/croomtori.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-xfUjX22rFQ4/Tvt-LlUXWjI/AAAAAAAAAg8/Rkys2PEHQ-8/s320/croomtori.JPG" width="320" /></a></div><br />
<u><b>Loop 3 </b></u><br />
After the second loop I drank some muscle milk - I had planned on refilling my drink bottles with Accelerade but had left one of them at home. Oh, well - two 10 oz bottles of Accelerade and 3 gels would have to do for 30+ miles. One of the guys was heading out for the third loop so I hastily followed him back out onto the course.<br />
<a href="http://4.bp.blogspot.com/-4-xd9MtlGeA/Tvt-Pf30cqI/AAAAAAAAAhM/0F9ATWvaSvo/s1600/croom2.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-4-xd9MtlGeA/Tvt-Pf30cqI/AAAAAAAAAhM/0F9ATWvaSvo/s320/croom2.JPG" width="320" /></a><br />
Not sure if I was making a mistake or not, but after the halfway point of the last loop I felt pretty good. Picked up the pace for a few miles, then finally found my way to the end. <br />
Couldn't believe I ran that far.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-gYP67ZNcnhI/Tvt-TI2JStI/AAAAAAAAAhc/ZRan1tEEXcY/s1600/croom4.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-gYP67ZNcnhI/Tvt-TI2JStI/AAAAAAAAAhc/ZRan1tEEXcY/s320/croom4.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On the orange trail in Croom</td></tr>
</tbody></table></div>The scenery was amazing (except for the first loop which was dark). Saw a pretty big deer. Andy pointed out the holes in the ground where some of the trees completely burned to the ground and then kept on burning, not even leaving a stump, just a hole in the ground. Several hunters were out so we made sure to periodically make some noise, like a "whoop whoop" or a train (whoo-whoo). Had fun running again with Andy (ran with him in Jacksonville in 2007), another Andy, Ash, Dave, Andrea, Tori, Ashley, and a couple others whose names I forget now. Some of the "rooty" sections at the beginning were a little bit tough in the dark. Couple near misses with falling and a few minor ankle rolls but nothing serious. After the run had yogurt, a cliff bar, and a quick stop at Dunkin Donuts for coffee and a donut. Overall an amazing experience.<br />
<a href="http://3.bp.blogspot.com/-HameePgOhRU/Tvt-RJPmbOI/AAAAAAAAAhU/MV309MQBFEU/s1600/croom3.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-HameePgOhRU/Tvt-RJPmbOI/AAAAAAAAAhU/MV309MQBFEU/s320/croom3.JPG" width="320" /></a><br />
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I wish I could think of more to write. Now I'm definitely ready to be back there in January for the actual race.<br />
<br />
Ok, I can think of a little more. It was both good and bad that I ended up doing the entire race course. "They" say you shouldn't run a full marathon to train for a marathon, that 20 miles is good enough (22-24 if you really must, but not 26.2!), so I'm sure the same logic goes for 50K. So, I have taken some of the edge off of the feeling of whether or not I can complete the distance. However, I could not have allowed myself that much doubt to begin with since I'm signed up for a 100K race just a month later. But still, there was some doubt, and now that doubt is gone. Even running at a much slower pace than what I usually run it was still challenging due to the distance and that it was the distance on trails which I'm still an extreme novice.<br />
<br />
I do have all of the pressure off of me now for training between now and the actual 50K race. I just need to keep myself from getting injured and I can do ok. But, the 100K is a different story of course. For that race, I'm pretty sure I can do the distance but I know that running it most likely will be an emotional ride and mentally challenging, perhaps more than physically. To prepare for that aspect, you need more than just running and exercise to prepare, something else is needed.</div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-xfUjX22rFQ4/Tvt-LlUXWjI/AAAAAAAAAg8/Rkys2PEHQ-8/s1600/croomtori.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br />
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</a></div><div style="background-color: white; color: red;"><u><b>And then of course, Christmas</b></u></div><br />
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There was a cool new drum set for one of the kids: <a href="http://1.bp.blogspot.com/-j5HIyJfelq4/TvyNlOWrOvI/AAAAAAAAAkg/sdLPZ9iiP8I/s1600/drumsnamp.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-j5HIyJfelq4/TvyNlOWrOvI/AAAAAAAAAkg/sdLPZ9iiP8I/s320/drumsnamp.JPG" width="320" /></a><br />
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And a new electric guitar for the other one:<br />
<a href="http://4.bp.blogspot.com/-sY_nK3__7hg/TvyNs_W6U4I/AAAAAAAAAks/ROSnbuobCZQ/s1600/guitarnamp.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-sY_nK3__7hg/TvyNs_W6U4I/AAAAAAAAAks/ROSnbuobCZQ/s320/guitarnamp.JPG" width="320" /></a> <br />
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The big huge amp can be shared between the drums and guitar (I can also sneak plugging in my bass guitar when no one is looking)<br />
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And, you can see that someone really knows me well, running gels from Hammer, PowerBar, and Gu, a Hostess Fruit Pie and Starbucks coffee!<br />
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<div style="text-align: center;"><a href="http://4.bp.blogspot.com/-xr4WSVkxZrU/TvyNyI6noxI/AAAAAAAAAk4/bmMrJEofAFA/s1600/christmasgels.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-xr4WSVkxZrU/TvyNyI6noxI/AAAAAAAAAk4/bmMrJEofAFA/s320/christmasgels.JPG" width="240" /></a></div>Several pieces of running clothes including this cool shirt from Ink 'n Burn from Jenny's parents. I've been wanting one of these but didn't want to get one for myself for fear of being a copycat, but if someone else gets it for your then no worries!!<br />
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Dinner at parents house, where we exchanged gifts, enjoyed some great lobster tails for dinner that my Dad made. Andy, Jenny, and my parents enjoyed a game of scrabble.<br />
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I spent some time visiting my poor neglected boat, another big project to get done, it's going to take some work. Owning a boat, then hardly finding the time to use it and seeing it fall apart is something that should not have happened. Oh, well, just like the bathroom, time to do something about the neglect. One thing at a time.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-bTMb28tZQYg/TvyOZ3fFG1I/AAAAAAAAAlo/uGn9o0VLBTc/s1600/boat1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-bTMb28tZQYg/TvyOZ3fFG1I/AAAAAAAAAlo/uGn9o0VLBTc/s320/boat1.JPG" width="320" /></a></div>Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com3tag:blogger.com,1999:blog-8585774797024588556.post-4760145582128394822011-12-19T17:18:00.000-08:002011-12-19T17:18:12.991-08:00Birthday Weekend and Stuff<span style="font-size: large;"><i><b><span style="font-family: "Trebuchet MS",sans-serif;">Saturday</span></b></i></span> <br />
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So, I did not run 44km on Saturday. I did have a wonderful run though. I woke up extra early (at 4:00) but did not get started quite as early as I would have liked (4:52 or so), <span style="color: blue;">(but it was plenty of time to get in 19.56 miles at 8:53 pace)</span>.<br />
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I did not get lost. I stayed mainly to trails I did last week, including successfully not taking the wrong turn which sent me out of my way. I'm becoming more and more familiar each time I go.<br />
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My feet were happy in their slightly trail and road worn shoes:<br />
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Then took Thomas to bowling afterward, it was their Christmas party so no league bowling, just for fun, and parents could join, and it was "9 pin no tap", so if you got a 9 on the first ball it counted as a strike.<br />
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In the afternoon, went out to Barnes + Noble so kids could use up some gift cards.<br />
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Early in the evening, took a drive through Starkey Park where they have Christmas lights and displays, Jenny, the boys, Sammy, and I enjoyed the scene (I should have taken a lot more pictures!) - only $2 admission.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQel4kwezfGfEr6FwaEIuS52bCTXsW9zhFh_UfLqbIJ6vfWE7eRnS_-vJnfOZVKcZhfeyVIiPjwurqAZzs5jk71HCkZtloHxUq38sQe9qkDoeFev4eS7BIc18it08zTOfc6JU2IluC9pY/s1600/starkey_christmas.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQel4kwezfGfEr6FwaEIuS52bCTXsW9zhFh_UfLqbIJ6vfWE7eRnS_-vJnfOZVKcZhfeyVIiPjwurqAZzs5jk71HCkZtloHxUq38sQe9qkDoeFev4eS7BIc18it08zTOfc6JU2IluC9pY/s320/starkey_christmas.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Starkey Park Christmas</td></tr>
</tbody></table><br />
Christmas party at Chris and Elizabeth's house was a lot of fun with plenty of friends and some great live Christmas music from these two wonderful singers. <br />
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<span style="font-size: large;"><i><b><span style="font-family: "Trebuchet MS",sans-serif;">Sunday</span></b></i></span><br />
<span style="font-size: large;"><i><b><span style="font-family: "Trebuchet MS",sans-serif;"> </span></b></i></span> <br />
Slept in a little on Sunday as Jenny was quiet as a mouse waking up and getting ready for her run. Opened up my first gift. Jenny said to be sure and open it first thing in the morning - a gift card to Ihop. But, before I opened the card with the gift card, I saw this note which really made my day:<br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6AU8ochyphenhyphenM6ulT1hwyMeyoYiX_x1gSutT5A6ja2Qy8pVeOuz5aMaegAOukzntKrKc0l7A0juTHmErQIO4p07vgHLtxT_qqmeUcPRvcocdH_IWAPkY8LKkAPElBVc8RJJw6Bm0eVfik1Rc/s1600/happy_birthday_note.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6AU8ochyphenhyphenM6ulT1hwyMeyoYiX_x1gSutT5A6ja2Qy8pVeOuz5aMaegAOukzntKrKc0l7A0juTHmErQIO4p07vgHLtxT_qqmeUcPRvcocdH_IWAPkY8LKkAPElBVc8RJJw6Bm0eVfik1Rc/s320/happy_birthday_note.JPG" width="320" /></a></div><br />
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Took the boys to Ihop for breakfast with the gift card.<br />
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In the afternoon, a quick trip to Costco to restock the stuff we usually get from there and just for fun.<br />
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Followed by another run, ending at Jenny's gym, where Elizabeth was training and Chris was hanging out there. <span style="color: blue;">(A total of 7.12 miles at 8:20 pace)</span> Finished up running and did a few sets of weights.<br />
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Then to Tijuana Flats for a beer.<br />
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Opened birthday gift from Jenny, a new pair of Brooks Launch, my most successful marathon shoes so far, thanks Jenny! <br />
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Dinner at Carabba's with the parents. All year long I kind of think of restaurants that would be fun to go to if I could pick anything. But, when the time comes to pick I draw a blank so end up going to the same places. But, I won't complain because I haven't regretted going there yet. Also, Scott, Tracy and the Suncoast running store staff were there and they bought me a glass of wine for my birthday!<br />
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And of course, in the age of Facebook, tons of birthday wishes from old friends and new friends, thank you all.Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com5tag:blogger.com,1999:blog-8585774797024588556.post-54652446295928681212011-12-17T08:14:00.000-08:002011-12-17T08:14:10.713-08:00Almost Another Year/Birthday<i><b style="font-family: Verdana,sans-serif;"><span style="font-size: large;"> R</span></b></i>unning so far this week -<br />
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<div style="color: blue; font-family: Georgia,"Times New Roman",serif;">Mon - 5.93 miles at 9:15 avg, evening boot camp with Jenny</div><div style="color: blue; font-family: Georgia,"Times New Roman",serif;">Tuesday - 10.16 miles at 8:32 avg solo run</div><div style="color: blue; font-family: Georgia,"Times New Roman",serif;">Wednesday - no running, but evening boot camp with Jenny</div><div style="color: blue; font-family: Georgia,"Times New Roman",serif;">Thursday - 8.09 miles, 8:05 avg with Raj and Craig</div><span style="color: blue; font-family: Georgia,"Times New Roman",serif;">Friday - 4.14 miles, 9:06 avg with Jenny, Lisa, and Kathryn</span><br />
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Time sure does fly especially as the year is running out.<br />
<ul><li>Sunday is the end of my 44th year and the start of my 45th year, and 1 week later...</li>
<li>Another Christmas is just around the corner, and 1 week later...</li>
<li>The celebration of 17 years of marriage and the start of an 18th year just after that</li>
<li>As well as the end of and start of a new calendar year at the same time</li>
</ul>There are plans and promises and hopes and reflections on the past year. The good and the bad. There are the big things you wished you had done and then the little things you were glad you did.<br />
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It's a good time to really consider what it means to live in the present and not take things for granted that you have. The clock ticks away and the moments become days and the days add up to a year.<br />
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Here is a little thing I did, at the end of November, planted a tomato plant in the upside down planter that Jenny's Dad gave her one year.<br />
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Kind of late in the year, but I figured that there were already a few tomatoes on it and some blossoms that have since turned. With some care and some luck, the plant will survive through the one or two frosts we might get and will keep growing into the spring, just like last year's early girl I planted.<br />
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And the bigger project, which began right after Thanksgiving but should have been done about a year ago, that's coming along also and should be completely finished, finished on Wednesday after the cabinet is put back in, sink and toilet connected, and some baseboard/trim put back in place. It already smells like new construction!<br />
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And the bigger project, which began right after Thanksgiving but should have been done about a year ago, that's coming along also and should be completely finished, finished on Wednesday after the cabinet is put back in, sink and toilet connected, and some baseboard/trim put back in place. It already<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3ao-KObNBDqas-5UzEWDu_HwqS-oivcDvDg7dLdjA-34IH2KFw3mHdgPhR0k2QNXlKFZzTZ3fepb_j5K1KmZd3NxFiVEVICckS2079F4s8DubC-XhNBEaRFClZ5nzeITERP9m7bHFx_I/s1600/bathroom1.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3ao-KObNBDqas-5UzEWDu_HwqS-oivcDvDg7dLdjA-34IH2KFw3mHdgPhR0k2QNXlKFZzTZ3fepb_j5K1KmZd3NxFiVEVICckS2079F4s8DubC-XhNBEaRFClZ5nzeITERP9m7bHFx_I/s320/bathroom1.JPG" width="320" /></a><br />
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smells like new construction (which is much better than what it was smelling like when it was moldy and rotting!)<br />
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<span style="font-size: large;"><b style="font-family: "Trebuchet MS",sans-serif;">Birthday wishes/hopes - </b></span>With so many things in the world more important than how some 44 year old guy feels on his birthday, it seems kind of petty to worry about it. But, every year I'm always wondering the best way to celebrate, and usually I end up doing something that I might have done on any other occasion during the year like having dinner out at Carraba's with the family. But, that's ok. It doesn't have to be anything big. It's what is inside that counts, and spending time with the people that mean a lot to you. And if you can remember to live your life like every day is the start of a new year and if having a birthday is what it takes to remind you of that, then that is a wish come true and a celebration right there!<br />
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For my pre-birthday celebration, or in other words, celebration of the end of another year of living I'm going to , you guessed it, go for a run. I would like to do one of those runs where you run a mile for each year, but not this year, I'll start smaller and see if I can do 1km for each year. And, since this is for completed years, that cuts one off of the total, so <i>only </i>44km to run, instead of 45.<br />
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Or maybe I'll just run 14 to 18 miles, not sure yet. <br />
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If I was going to wait until Sunday, then I would have to run 45km, and probably run it looping around the neighborhood since Jenny will be on her long run. Sunday is Jenny's long run day, and I wouldn't want it any other way, not even on my birthday. Because, on Sundays, I am the "Sunday Morning Master" as Thomas calls me, where I get out of bed (ok, I have been sneaking in a shorter run recently, but no one seems to notice too much) and make cinnamon rolls, or take the kids for doughnuts, or maybe choose your own destiny/adventure (I mean food) at Panera. <br />
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</a>Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com3tag:blogger.com,1999:blog-8585774797024588556.post-30539519091487540122011-12-12T18:58:00.000-08:002011-12-12T19:00:16.878-08:00A Bird Told Me to Run<b><i><span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;">S</span></span></i></b><span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;">unday morning <span style="font-size: small;">- <span style="font-family: inherit;">I was lying in bed just after 7:00 am. The night before I had pretty much made up my mind I was not going to run this morning. I had been up a few times earlier already and was about to fall back asleep. Jenny had left early that morning for her race where she would meet up with a bunch of friends for the Gulf Beaches Holiday Halfathon, so it would have been very easy just to stay in bed for a while longer. But then I heard something coming from one of these guys:</span></span></span></span></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrR6GbRrK-FYlE7yhzeITXMazpQPFNtTqwim_Myc2rjs-noE5nJ5W1TFAjuVhLZK6OFTbgsKvuoE31zI0MeFV2VRI8t29CTuzwbAVe-jcLHMSM-rrJyHHDcmcLkStvzoV1v_tBnpfbH4A/s1600/crane.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrR6GbRrK-FYlE7yhzeITXMazpQPFNtTqwim_Myc2rjs-noE5nJ5W1TFAjuVhLZK6OFTbgsKvuoE31zI0MeFV2VRI8t29CTuzwbAVe-jcLHMSM-rrJyHHDcmcLkStvzoV1v_tBnpfbH4A/s320/crane.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sandhill Crane</td></tr>
</tbody></table><span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-family: inherit;"> </span></span></span></span></span>They are one of my favorite Florida birds, more often than flying I usually see them rooting around on yards and golf courses like this:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN3cnal3sNMcxSFvcbR5nXWOVoZ7DUGRBbimUw0xByy9QcBSYDWYAJXrJGIzn702agMZYiw39M_7ygUChq3aFeZoEvzsNbtepro2B0NEnfJCA9t_IibJuG0weFhEPJJhvPSYNnP5d9h7U/s1600/crane_and_chick.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN3cnal3sNMcxSFvcbR5nXWOVoZ7DUGRBbimUw0xByy9QcBSYDWYAJXrJGIzn702agMZYiw39M_7ygUChq3aFeZoEvzsNbtepro2B0NEnfJCA9t_IibJuG0weFhEPJJhvPSYNnP5d9h7U/s320/crane_and_chick.jpg" width="320" /></a></div><br />
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But one kind of strange thing, is that for some reason these birds remind me of an episode from Bugs Bunny where he encounters Marvin the Martian who sets after him with "instant Martians" like these:<br />
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The run went pretty well. I ran on the pavement and on the grass along the road which always is a good recovery medium. I said hi to a woman putting gas in her car trying to cheer her up as I'm sure there are better ways to start a Sunday than running out of gas, having to get home somehow and come back with a gas can.<br />
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I got back home and it was a pretty quiet morning, with one boy at a friends house and the older one sleeping in. Time for some reading and a cup of coffee. Made a good dent at finishing <u>Catching Fire </u>, and chipped away at <u>Lord of the Rings</u>, which makes me keep thinking about Led Zeppelin songs ("Gollum, the evil one" - from Ramble On and "The Ringwraiths ride in black" - The Battle of Evermore).<br />
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Jenny texted me after she finished her race, a time of 1:46, but more importantly felt great after having a number of not so great feeling runs. The finisher's medal was super cool this year:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwbc0MtgBYsmVeTU7LlLXIiER1suB7bUv0ohVV62UK0gEBfTgsJgN0wb6dF4kRGX6GC50QQZspOUtnKj_eso-KhGtPd4GJg-rRNu4Kw8N-eWjIneaZB9IaZZnew-wqepnGA3jeNMbNXe8/s1600/holiday_medal.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwbc0MtgBYsmVeTU7LlLXIiER1suB7bUv0ohVV62UK0gEBfTgsJgN0wb6dF4kRGX6GC50QQZspOUtnKj_eso-KhGtPd4GJg-rRNu4Kw8N-eWjIneaZB9IaZZnew-wqepnGA3jeNMbNXe8/s320/holiday_medal.JPG" width="240" /></a></div><br />
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<b><i><span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;">S</span></span></i></b><span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;">aturday - </span></span></span><span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-family: inherit;">Woke up at 4:40 with a goal of doing 18 miles and finishing by 8:00 (8:15 at the latest) so I could take Thomas to bowling. I had no one lined up to run with but I was optimistic that things would work out and I might have some adventures along the way.</span></span></span></span></span><br />
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<span style="font-family: Verdana,sans-serif; font-size: small;">2-ish mile warmup in Longleaf, coming back to my car right about 5:30 where I saw a small group getting ready for a run. Ran with Keith, Victoria, Greg, and two Jamie's. They were just going to do 6 or 7 miles then head over to Panera for breakfast and discuss the plans for their race next week in Jacksonville for the marathon there. It sounded very tempting, but I decided to stick with running this time around.</span><br />
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<span style="font-family: Verdana,sans-serif; font-size: small;">Ran to Craig and Dianes house for fluids top off. This is where I split off from the original group. Craig was going to run to Starkey park, so we decided to run there together.</span><br />
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<span style="font-family: Verdana,sans-serif; font-size: small;">Arrived at the gate of Starkey Park right at 6:27, as the park ranger was unlocking the gate to the running path. I don't think I've ever had such perfect timing (official opening time is 6:30). We ran together until I turned towards the horse corral, where there is an entrance to the off road trails.</span><br />
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<span style="font-family: Verdana,sans-serif; font-size: small;"> Ran into a girl named Madeline home on break. Ran to the power lines and then south for a bit with her, before I had to turn around. Said goodbye and headed back, hoping I'd find my way back ok to get home on time. But, this is how I learn things, get a little help from someone else then try it out on my own and make a few mistakes. I think this next picture probably looks about the same as several others, but here is the spot where I was heading back by myself:</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixDyum_oyKce6INcNZyTXS69tH6bkLtgIe3zOJEcs2FUO10o33-7yl4_-JLwgEp_cMOMigJl2RUuvU2Ts7FE6AVtfypEQ86shqBhx1AhEp7dBI4je5dittPvhSaqs_zweT5LmMfecyRaw/s1600/trail_12_10.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixDyum_oyKce6INcNZyTXS69tH6bkLtgIe3zOJEcs2FUO10o33-7yl4_-JLwgEp_cMOMigJl2RUuvU2Ts7FE6AVtfypEQ86shqBhx1AhEp7dBI4je5dittPvhSaqs_zweT5LmMfecyRaw/s320/trail_12_10.JPG" width="320" /></a></div><span style="font-family: Verdana,sans-serif; font-size: small;"><br />
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<span style="font-family: Verdana,sans-serif; font-size: small;"> Took a couple wrong turns on the way back, corrected it but was going to be a little long. Just as I was heading back up toward the trail I needed to be on I saw someone walking towards me, it was Craig who was short cutting home, so I turned back with him and ran out of the park and into his neighborhood. He offered to let me top up my water at his house but I still had plenty so I kept on going. Headed north a little once back on Starkey Blvd then turned around for home stretch back. No plans run turned into lucky adventure.</span><span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: Verdana,sans-serif; font-size: small;"> </span></span></span></span></span></span><br />
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Trying to figure out where I'm going with my running right now, had a few good unexpected races and some random runs, maybe I should set some goals. Ok, maybe I have some goals but just need to solidify them :)</span></span></span></span></span><br />
<span style="color: blue; font-size: small;"><span style="font-family: inherit;">ru</span></span><span style="color: blue; font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><span style="font-family: inherit;">nning stats/summary for the week:</span></span></span></span><b><i><span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><span style="color: blue;"> </span></span></span></i></b><br />
<ul><li><span style="color: blue; font-size: small;"><span style="font-family: inherit;">Monday - day off<br />
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<li><span style="color: blue; font-size: small;"><span style="font-family: inherit;">Tuesday - 7.3 miles, 8:54 average pace, ran with Chris and Lisa<br />
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<li><span style="color: blue; font-size: small;"><span style="font-family: inherit;">Wednesday - 6.14 miles, 9:02 avg, started with Jenny and Lisa<br />
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<li><span style="color: blue; font-size: small;"><span style="font-family: inherit;">Thursday - 7.3 miles, 8:54 avg, cold and windy early run, ran some with Amye<br />
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<li><span style="color: blue; font-size: small;"><span style="font-family: inherit;">Friday - 3.12 miles, 9:25 avg, solo run<br />
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<li><span style="color: blue; font-size: small;"><span style="font-family: inherit;">Saturday - 18.05 miles, 8:34 avg, Starkey Blvd, Starkey Park, on road, off road, Keith, Jamie, Jammie, Victoria, Greg, Craig, Madeline and Craig</span></span></li>
<li><span style="color: blue; font-size: small;"><span style="font-family: inherit;">Sunday - 4.85 miles, 8:57 avg, sandhill crane </span></span><span style="color: blue; font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><span style="font-family: inherit;"> </span></span></span></span></li>
</ul><br />
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<span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><span style="font-size: small;"><span style="font-family: inherit;"> </span></span></span></span></span>Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com1tag:blogger.com,1999:blog-8585774797024588556.post-28851422217477187402011-12-04T18:36:00.000-08:002011-12-05T09:52:54.460-08:00Jingle Bell 5K and Long Run<u><b><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">The RACE</span></span> </b></u><br />
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<u><b>Pasco Sheriff Jingle Bell 5K</b></u> - <b>18:34,</b> new PR and 1st overall.<br />
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Was not expecting to win or PR today. In fact, I had kind of given up on running this race.<br />
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When the race was announced (the race director was our good friend Ms. Kathryn who has run with Jenny for years and has always been a huge supporter of my running as well), I clicked the "attending" button on Facebook. Then as the race approached and Jenny asked if I was going to run it and said yes, she reminded me I was planning on running 24 miles on Saturday. Yes, that's true I thought, and I probably shouldn't try and do both, maybe not the wise thing.<br />
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But, Kathryn came over for a short run with Jenny and I on Friday morning where I told her I was not going to do the race. Then I thought better of it and thought maybe I could do the race (this change of opinion had something to do with the fact that she was joking around with her kids that they should just go ahead and engrave my name on the trophy ahead of time!!).<br />
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So, whether or not it was the wise thing to do or not, I decided I would do both, run a 5K race as well as get in a total of 24 miles.<br />
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Trailed very fast high school cross country teenager for 2 miles then gradually caught up to him. There was also another guy ahead of me for the first mile, a few years older than me but pretty tough looking (he's done some Iron Mans). We were spread out 1 - 2 -3 for a while with the same sized gap between each of us. Also, there were some smaller kids who I almost tripped over at the start who passed me and were out in front for about the first quarter of a mile.<br />
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I caught up to second place guy and slowly closed the gap on the teenager. Ran next to him for a bit then started to pull away. The course was a little bit hillier than expected (as there aren't that many hills around here), but I think I used them to my advantage to recharge my speed on the downhills if I started to slip a bit.<br />
There was one final hill right before turning into the parking lot of the New Port Richey Aquatic center, where the finish line was. I turned the corner and saw the clock which read something like 18:22, that really got me going and I pushed as hard as I could, crossed the finish line and couldn't quite believe that I had PR'd and one the race.<br />
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Thank you <a href="http://www.dailymile.com/people/KatRun">Kathryn L.</a> for putting on such an awesome race and encouraging me to run it. Did some warm up before the race (jogged the course), then some strides, then did a little over a mile before awards.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRXyxiV2Fy2msPn0cAFc7Ta_JvBUehyphenhyphen2R2NzvEsxfEOHjqIQeAqMttNCanNoCuR4PE3Bl18Y64yB8vap7OwmG4OyBToP2o0_i1iCxEtsfxTtLNtC6HMIDhBjULLk5VmySorCuhcfwslis/s1600/race_shirt.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRXyxiV2Fy2msPn0cAFc7Ta_JvBUehyphenhyphen2R2NzvEsxfEOHjqIQeAqMttNCanNoCuR4PE3Bl18Y64yB8vap7OwmG4OyBToP2o0_i1iCxEtsfxTtLNtC6HMIDhBjULLk5VmySorCuhcfwslis/s320/race_shirt.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Race shirt with race bib</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj10nOg2y0nWQzSOvxqNpClfPNCVtHLMLC7201qYPjMeEd7g2G_JnOLmVDtHRk0YmdOjG2mD3bUXcU3-HfUsw91CcckajXV-OTnUPGFJNvhStFNzKfqYqEelJyZpuIkCDVNmZHhsYMqIkU/s1600/finish_line.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj10nOg2y0nWQzSOvxqNpClfPNCVtHLMLC7201qYPjMeEd7g2G_JnOLmVDtHRk0YmdOjG2mD3bUXcU3-HfUsw91CcckajXV-OTnUPGFJNvhStFNzKfqYqEelJyZpuIkCDVNmZHhsYMqIkU/s320/finish_line.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finish line</td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKvBuN5CjBqBuqcUlVtkH2_Ew8cToGuQqHd_G9SOV6RzIsdciODCLoOQ4YwQS5Fs_MSKG7WmdMP0cX8kfAxtnj3KJ7It5wFYE2xcDuclrsXJ_xjYE6aQAfewRaeaBDq0Izg6FURsjWkVE/s1600/award.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKvBuN5CjBqBuqcUlVtkH2_Ew8cToGuQqHd_G9SOV6RzIsdciODCLoOQ4YwQS5Fs_MSKG7WmdMP0cX8kfAxtnj3KJ7It5wFYE2xcDuclrsXJ_xjYE6aQAfewRaeaBDq0Izg6FURsjWkVE/s320/award.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gift Certificate and Trophy</td></tr>
</tbody></table><br />
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Had a plate of pancakes, stuck around for the awards then headed over to Starkey Park to do the rest of my miles out on the trail.<br />
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<u><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">LONG RUN</span></span></u><br />
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I arrived there about 10:00, it was still cool out (high 60's) but the sun was up. Did another 16.64 miles on trails (longest all trail run so far - well, almost all trail, ran about a 1/2 mile on the bike path to top off water bottles). I parked at the horse corral and ran towards the 3 mile loop,<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHaP7RPlO-B_g8yeK-4CvUMyL-4-FcxaPt3TS2Cn5p_v8myqnr7uJDsG7kz_XchOva2ddoZdMCc1GstMC-2oKWsSdGMYuuBclXwvn1DhZDNOZ6FPBWF3ZUBI3K2DvOAWJGb-qc9RPjhUg/s1600/start_trail2.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHaP7RPlO-B_g8yeK-4CvUMyL-4-FcxaPt3TS2Cn5p_v8myqnr7uJDsG7kz_XchOva2ddoZdMCc1GstMC-2oKWsSdGMYuuBclXwvn1DhZDNOZ6FPBWF3ZUBI3K2DvOAWJGb-qc9RPjhUg/s320/start_trail2.JPG" width="320" /></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3965S8uQ2MjJztkzxUNwO_6H2EvOok6OSLz_8MNJHziwhSHl-bNgMpR1P733dlzkksxGHsoUynZQ_gLTpxbvIi6FrjJ1y0xG5yckhYizgIk64zkUmVmp7Qr6_pO4iqHp5-5hLWaXuPRM/s1600/start_trail1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3965S8uQ2MjJztkzxUNwO_6H2EvOok6OSLz_8MNJHziwhSHl-bNgMpR1P733dlzkksxGHsoUynZQ_gLTpxbvIi6FrjJ1y0xG5yckhYizgIk64zkUmVmp7Qr6_pO4iqHp5-5hLWaXuPRM/s320/start_trail1.JPG" width="320" /></a><br />
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then out past it over to the power lines where I headed North.<br />
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I came to the water crossing where<a href="http://www.trail-meditation.com/2011/08/saturday-long-run-starkey-park.html"> Sean had seen an alligator</a> the day we ran together back in August and I was still recovering and rebuilding (I just did 6 that day so turned back early and did not see the gator). But, with the dryness, there was only a very small water crossing (short enough to jump over), but with the size of the swamp and ponds on either side of the trail I could see how much of an obstacle this could turn into when it is the rainy part of the year.<br />
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Kept going north and got to the paved bike trail. Took a slight detour onto it to top off my water before continuing north some more along the power lines. Enters into a new park at some point. I turned onto one of the marked trails and ran on it for a while until I came to a bridge over a creek,<br />
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<div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1EWfHFZANFywYZI3Ov4BKYPX5FB0r27ZmqmyrBBRvjk1XUKkRJGbfJOHQ6s29A_XZSLKl33-ZGyKHyiTIWTzrkTtrmH5GXDScXLKr2AepOw8c2Zfk0V4oZX11KOh3CBjFVQ1-irNP3kQ/s1600/bridge1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1EWfHFZANFywYZI3Ov4BKYPX5FB0r27ZmqmyrBBRvjk1XUKkRJGbfJOHQ6s29A_XZSLKl33-ZGyKHyiTIWTzrkTtrmH5GXDScXLKr2AepOw8c2Zfk0V4oZX11KOh3CBjFVQ1-irNP3kQ/s320/bridge1.JPG" width="320" /></a></div><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2Cb61fZl-XJ_skOfyTR-ecLRvPbcyDlwKKnfxlqI5kjNSClm0ebx_-AGxpJFlePQWAbQBy4otFSbbb8ig1rwKoIaB6Ork7JNaT9LoQBA6h_PDj8SLMdxihyXfugytU3zYBfHBhbXXB94/s1600/bridge2.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2Cb61fZl-XJ_skOfyTR-ecLRvPbcyDlwKKnfxlqI5kjNSClm0ebx_-AGxpJFlePQWAbQBy4otFSbbb8ig1rwKoIaB6Ork7JNaT9LoQBA6h_PDj8SLMdxihyXfugytU3zYBfHBhbXXB94/s320/bridge2.JPG" width="320" /></a>crossed it and the trail started to get overgrown until it disappeared.<br />
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Made my way back through some tall grass to the main power line trail which I stayed on until taking another chance on a side trail. The second one worked out better.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlvDDaJB68BdrLIYrfrngImtfaNQTTVyrWzmJff9IVlmyyf3-EytBeLc05jLCUP7161OwBREdoZ2EYjZ6bq_B7k71wCPaXaCW2OQXEa5igzj_lpIvcPTwNCJfxVtiv0Ym2wqelAxzyB-w/s1600/wide_trail1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlvDDaJB68BdrLIYrfrngImtfaNQTTVyrWzmJff9IVlmyyf3-EytBeLc05jLCUP7161OwBREdoZ2EYjZ6bq_B7k71wCPaXaCW2OQXEa5igzj_lpIvcPTwNCJfxVtiv0Ym2wqelAxzyB-w/s320/wide_trail1.JPG" width="320" /></a></div><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpeCJdd2qbE-DaT9Wi-z8K32sVSCQIK1qFVi9UQy6Qsj1SeiO4II4WC5ZAx-3h-cwClmiNJ-qLhqBCHGqqIs57bfoXRIAHTR2DsJXJmDzPtdypymLq4HJbBNx2goqEjtII9kNkQsvKIR0/s1600/trail_marker8.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpeCJdd2qbE-DaT9Wi-z8K32sVSCQIK1qFVi9UQy6Qsj1SeiO4II4WC5ZAx-3h-cwClmiNJ-qLhqBCHGqqIs57bfoXRIAHTR2DsJXJmDzPtdypymLq4HJbBNx2goqEjtII9kNkQsvKIR0/s320/trail_marker8.JPG" width="320" /></a></div><br />
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Ran until I had gone a little over 8 miles total then headed back the way I came (minus the first disappearing trail!).<br />
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The total distance for the day was just a little more than I did two weeks ago but I felt a bit more wiped out due to the race and the timespan. Had been on my feet and on the go since 6:45, and now it was 12:45.<br />
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I had a bottle of chocolate milk (still cold) and a Power Bar waiting at my truck along with some more water which I quickly drank and ate before heading home. <br />
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Recovered pretty well and enjoyed another bass guitar lesson where I learned a few new things (like how to tune using harmonics), but also learned about how much I have to learn. Hope I can get better at it someday!!<br />
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Also, got out the ladders and climbed up into the garage attic to get down the Christmas lights and other decorations. Brought our artificial tree inside, and in the evening Andy helped me put it up. I would leave hanging the outside lights for tomorrow as the daylight was running out. <br />
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Also, one of the toilets wouldn't stop running so I had to shut off the water and would have to head out to Home Depot to get a replacement part.<br />
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><u>SUNDAY RECOVERY RUN</u></span></span><br />
Felt pretty well ready to run again on Sunday. This was the test to see if I did too much yesterday. Wanted to just get in 5 miles. I ran along the grassy shoulder of Trinity Blvd which felt good on my legs.<br />
5.5 miles at about a 9:02 pace.<br />
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<u style="color: blue;">Odds and Ends </u><br />
Headed out to Home Depot and took Thomas with me. He didn't want to go but would have been way too bored to stay at home especially since his brother had gone to a friend's house for a few hours.<br />
Bought the part for the toilet, along with a lighted Reindeer for the front yard, and some palm fertilizer for the yellowing palm tree next to the driveway.<br />
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Quick stop at Publix to get some things for dinner and the back home.<br />
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Put up the lights outside while Jenny and Andy worked on decorating the inside.<br />
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Cooked dinner (I need to do this more often!! at least once a week - I would also like to learn how to bake bread, I'm trying to expand my skill set beyond working and running).<br />
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Then, finally fixed the toilet in the evening!!Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com5tag:blogger.com,1999:blog-8585774797024588556.post-57867415127313299142011-11-30T18:20:00.000-08:002011-11-30T18:20:19.509-08:00Long Run Dread, Deadlines, Neglect, Decay, and Redemption!!<b style="color: black;"><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Friday</span></span> </b>night, looking at 14 miles the next morning. Skipped run on Friday morning, hit with <i><span style="color: red;">long run</span> <span style="color: red;">dread</span></i>. Had not had that at all since before Boston. Worried that it was a bad sign, but you can't overly worry about feelings that arrive unexpected. You just deal with them and take the best actions.<br />
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Re-potted the cutting from the rubber tree plant (which is now much taller than the original plant)<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0kbL7zi6AmKJhbLEELDU6VZ3crtVcNiTTER_arnBYtl5q3p0jFWDQkijyTrU-6opQVFKk5qoVWSZSzyRqlH1n1YVPCRrZaq1lRmzLU61kMZ84pi0sBpb5r5BTrQBzni1JThqPpKRFfZQ/s1600/BIG_cutting.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0kbL7zi6AmKJhbLEELDU6VZ3crtVcNiTTER_arnBYtl5q3p0jFWDQkijyTrU-6opQVFKk5qoVWSZSzyRqlH1n1YVPCRrZaq1lRmzLU61kMZ84pi0sBpb5r5BTrQBzni1JThqPpKRFfZQ/s320/BIG_cutting.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Plant from Cutting (note original plant in background)</td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKrAkrYJwyVOaJd2zDJ4rGxmGLPOeoVVk9qUz8kE2ifUbK4DWWF0lqDrO29xkuFeJO874ddpHhR2sIh4ur4939No230XUMNx37GXU_yQ8BfImhowzSq7TBOi_MNtDTm4vSJF2zECXXQaE/s1600/original_plant.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKrAkrYJwyVOaJd2zDJ4rGxmGLPOeoVVk9qUz8kE2ifUbK4DWWF0lqDrO29xkuFeJO874ddpHhR2sIh4ur4939No230XUMNx37GXU_yQ8BfImhowzSq7TBOi_MNtDTm4vSJF2zECXXQaE/s320/original_plant.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Original Plant</td></tr>
</tbody></table><br />
I bought the original plant shortly after moving to Dallas and before getting married. It is a special plant to me. <br />
The cutting has gotten huge. Jenny's dad bought this nice big new pot for me. I also took another cutting and started it growing:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlhNoiuLJgL6PVPKgsWZm3-cYdo0iwG8r6Jw8FbupnJB74TQA4vx3xiCRatV2Mcq2XVDU5RteHEo7kPhiIK0WAKlquxvwqrTCJrYOHAKIoOEsqnEhUx4tTW93yrXlgGu9LkP2A4ImXwhw/s1600/new_cutting.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlhNoiuLJgL6PVPKgsWZm3-cYdo0iwG8r6Jw8FbupnJB74TQA4vx3xiCRatV2Mcq2XVDU5RteHEo7kPhiIK0WAKlquxvwqrTCJrYOHAKIoOEsqnEhUx4tTW93yrXlgGu9LkP2A4ImXwhw/s320/new_cutting.JPG" width="240" /></a></div><br />
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I need to spend some time working on the original plant.<br />
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<span style="font-size: large;"><b style="font-family: Verdana,sans-serif;">Saturday </b></span><span style="color: blue;">(</span><a href="http://www.blogger.com/goog_1201574290"><span class="workout-distance" style="color: blue;">16.62 <span class="workout-distance-units">mi</span></span><span style="color: blue;"> </span><span class="workout-time" style="color: blue;">02:21</span><span style="color: blue;"> </span></a><span class="workout-pace" style="color: blue;"><a href="http://www.dailymile.com/people/mcpalamar/entries/11173132">08:28 pace</a>)</span><br />
morning - the run went great. I did 16.6 miles. I figured out the problem. It wasn't long run dread but "medium long run dread" - it's a feeling where you've been climbing up and each run is getting better, faster, or farther. Then all of the sudden you have to do a run , which is still pretty long but seemingly nothing special. That was today's run. But, it did turn out special. There are no ordinary moments and no ordinary runs. It all adds up and everything has meaning.<br />
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I spent some time looking for the bathroom leak, that had been very slowly happening, just enough to ruin the tile grout, cause some mildew on the moulding and drywall, and ruin part of the vanity. The original problem leak was thought to have been plugged over a year ago. So, I fixed some drywall (my first ever attempt at that, replaced the mildewed molding, and repainted the bathroom. But the leak was still there and the mildew came back and I could feel the moisture. I talked to the plumber that was out to fix the shower and he gave me some ideas but basically told me that plumbers fix leaks, they don't find leaks. So, I looked and looked, and ripped out some rotting stuff.<br />
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I tore out the ruined section of drywall:<br />
<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu4UFix1bEzNKM_oNy75lEXD3Dy27PJTr8TlxsVVjmY4z79P5G1tNOsYjOkvVLhQKuH5zFPAn7wc0IhjrF9zuxEMWPNNA3mL3eewmmjeiRrgrtpxxuziGzUuX7nJATLZXX_1rTS7t5bSA/s1600/decay_drywall.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu4UFix1bEzNKM_oNy75lEXD3Dy27PJTr8TlxsVVjmY4z79P5G1tNOsYjOkvVLhQKuH5zFPAn7wc0IhjrF9zuxEMWPNNA3mL3eewmmjeiRrgrtpxxuziGzUuX7nJATLZXX_1rTS7t5bSA/s320/decay_drywall.JPG" width="320" /></a></div><br />
Then ripped out the ruined section of the vanity so I could peak underneath for signs of a leak:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHsNQzPylop4uaz7BDNn5JdSMDADrhguT96kZgTyVADNrCmDVgMNxgQqyLYswWAPkfgOoDXiwkd1GsLc0q-FwU6geCLF6hU1hwX2pmEVgsxgQcFHg-_L_94iS84yBicnnJN6YB5MX0wBQ/s1600/decay_vanity.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHsNQzPylop4uaz7BDNn5JdSMDADrhguT96kZgTyVADNrCmDVgMNxgQqyLYswWAPkfgOoDXiwkd1GsLc0q-FwU6geCLF6hU1hwX2pmEVgsxgQcFHg-_L_94iS84yBicnnJN6YB5MX0wBQ/s320/decay_vanity.JPG" width="320" /></a></div><br />
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I became overwhelmed and stopped and thought about what to do over a beer before I cut open the drywall from the garage side.<br />
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But, this problem had gone on too long, <i><span style="color: red;">neglect </span></i>which led to <i><span style="color: red;">decay </span></i>and would only get worse. Sometimes problems go away on their own. This one wasn't one of them. It was time to stop being overwhelmed and just fix the problem. There are people who can do this I thought, I just need to find one.<br />
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I called the plumber's office who gave me the number of a guy that specializes in finding leaks, Dave from "iFindLeaks".<br />
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So, he narrowed it down using infrared camera, a pressure gauge, and some intuitive problem solving - it reminded me of the process I go through at work to find bugs which are hiding somewhere between the hardware and software, could be either place.<br />
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So, next, made an appointment to have a contractor come out to write up an estimate to put the bathroom back in shape. Get it done and taken care of.<br />
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<span style="font-size: large;"><b style="font-family: Verdana,sans-serif;">Sunday </b></span>-<span style="color: blue;"> <a href="http://www.blogger.com/goog_1201574295">(</a></span><a href="http://www.dailymile.com/people/mcpalamar/entries/11189268"><span class="workout-distance" style="color: blue;">7.46 <span class="workout-distance-units">mi</span></span><span style="color: blue;"> </span><span class="workout-time" style="color: blue;">01:05</span><span style="color: blue;"> </span><span class="workout-pace" style="color: blue;">08:41 pace)</span></a><br />
did my follow up run from Saturday's long run. A little bit over 7 miles along Trinity Blvd on the grassy portion which I used to avoid, but now makes somewhat of an "off road" trail. It actually feels pretty good. Maybe feels a little slow at first but then I forget about it and the pace gets easy and feels natural.<br />
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When Jenny was at work, ran out to Home Depot and bought some outdoor plants and some new mulch to fix up some spots in the backyard, a tomato plant for the upside down pot, and a Poinsettia for the outdoor table to make it look nicer. I bribed the boys to help me carry stuff out back, weed, and plant. Oh, and also bought a replacement stone for one missing from one of the small retaining walls. <br />
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<span style="font-size: large;"><b style="font-family: Verdana,sans-serif;">Monday </b></span>morning no running. <a href="http://www.dailymile.com/people/mcpalamar/entries/11227766">Did boot camp</a> with some awesome sprints in the evening.<br />
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<span style="font-size: large;"><b style="font-family: Verdana,sans-serif;">Tuesday</b></span> -<span style="color: blue;"> <a href="http://www.blogger.com/goog_1201574303">(</a></span><a href="http://www.dailymile.com/people/mcpalamar/entries/11236489"><span class="workout-distance" style="color: blue;">7.57 <span class="workout-distance-units">mi</span></span><span style="color: blue;"> </span><span class="workout-time" style="color: blue;">01:05</span><span style="color: blue;"> </span><span class="workout-pace" style="color: blue;">08:32 pace)</span></a><br />
ran with Jenny, Lisa, and Chris. Kind of disjointed 400m repeats because we were all sort of doing our own pace. I ended up doing 7 due to miscounting. Here's the splits for the all over the place intervals:<br />
<ol><li><span style="color: #4c4eff;">6:31</span></li>
<li><span style="color: #4c4eff;">6:35</span></li>
<li><span style="color: #4c4eff;"> 6:40</span></li>
<li><span style="color: #4c4eff;">6:54</span></li>
<li><span style="color: #4c4eff;">7:05</span></li>
<li><span style="color: #4c4eff;">5:20</span></li>
<li><span style="color: #4c4eff;">5:47</span></li>
</ol><br />
<span style="font-size: large;"><b style="font-family: Verdana,sans-serif;">Wednesday </b></span>- <span style="color: blue;">(7.62 miles, 1:05:24, 8:35 average)</span><br />
Met Raj at the track. I declined on the 4th mile repeat, realizing that the 400m repeats weren't nothing yesterday, especially with a couple of them being all out.<br />
Paces for the three, 1600m repeats that I did do:<br />
<ol><li style="color: blue;">6:22</li>
<li style="color: blue;">6:18</li>
<li><span style="color: blue;">6:14</span></li>
</ol><br />
Nov 30th has been looming over my head with another work <i><span style="color: red;">deadline</span></i>. Sort of hanging over my head since just before Thanksgiving when I could feel the pressure building. But I worked at it, little by little which made me more productive and I delegated out some of the work which really made a huge difference.<br />
<br />
Well, things don't always work out in the end, but it sure helps when we spend less time worrying and more time doing, even if just a little bit at a time. So, maybe at the end of all of this there is <i><span style="color: red;">redemption</span></i>. The long run dread becomes just a memory, the damage gets fixed, the decay cleaned up and hopefully we learn to not neglect the things that need attention.<br />
<br />
And to make sure I end this entry on a positive note, here is Sammy enjoying a good dog's life (also, there's a little bit of Barbie in the background if you look closely)<br />
:<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfucmEd6l56_DElBnjLKrDvFNtvO4SQ1vGFM9IkDD3tOs5D1fxfYypbSfatgKx5SKIAqyiI7D_xvtSh1aBl8DAJgXYaZbyn7vmw2Hm1NK0WA4FkbujcQBLI1kw7LE5yBfP2vXueF2keso/s1600/dogs+woods+blog+006.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfucmEd6l56_DElBnjLKrDvFNtvO4SQ1vGFM9IkDD3tOs5D1fxfYypbSfatgKx5SKIAqyiI7D_xvtSh1aBl8DAJgXYaZbyn7vmw2Hm1NK0WA4FkbujcQBLI1kw7LE5yBfP2vXueF2keso/s320/dogs+woods+blog+006.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sammy Enjoying the Day</td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"></div>Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com1tag:blogger.com,1999:blog-8585774797024588556.post-46503610135753138862011-11-25T11:47:00.000-08:002011-11-27T16:23:40.654-08:00Thanks Giving WeekGreat week and lots to be thankful for! There was family, friends, good times and of course lots of running and exercising. There is even more than that to be thankful for but I could spend forever on that, so I hope everyone knows what I mean.<br />
<br />
<b>Sunday </b>- cheered on Jenny and her Mom at the St. Pete Women's Half Marathon. Drove down there with Jenny's dad, the boys, and Allie. We some how missed them at the start of the race. We saw the 2:30 pace group all the way to the tail end of the group.<br />
<br />
Eventually saw them just after mile 7 -<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJofUbs__WotYkflaGl9bTC-qP1x2rF2AM8fpAm8eOLwYBdl3ITe2JLlR0-wzeuyNUAt7CHSI6zjsbiw0VSSmtmjUFE44mO-1SySO154y5urDIP2LRqjWSH2C9yzcRMtslcLh31QzeS8E/s1600/jenny_cindy_tired_water.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJofUbs__WotYkflaGl9bTC-qP1x2rF2AM8fpAm8eOLwYBdl3ITe2JLlR0-wzeuyNUAt7CHSI6zjsbiw0VSSmtmjUFE44mO-1SySO154y5urDIP2LRqjWSH2C9yzcRMtslcLh31QzeS8E/s320/jenny_cindy_tired_water.JPG" width="320" /></a></div><br />
<br />
<br />
<br />
<br />
I tried to chase after them for a picture of the back of their shirts (very cool shirts!)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilqn0-S0TrGKLvC04Ya_oocFFDdTdHx43zsnP1j5rSNwqcdhX5PevzMqLM7pn2UvCD5bvAc98MSctFlPv9nMAMD7nQiC-jH76aGQEnvbGBusrr7wKM6fja4JxJvZPenlhiQ1Q7fnmFAbE/s1600/chasing_ladies.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilqn0-S0TrGKLvC04Ya_oocFFDdTdHx43zsnP1j5rSNwqcdhX5PevzMqLM7pn2UvCD5bvAc98MSctFlPv9nMAMD7nQiC-jH76aGQEnvbGBusrr7wKM6fja4JxJvZPenlhiQ1Q7fnmFAbE/s320/chasing_ladies.JPG" width="320" /></a></div><br />
Here's a great close up of Jenny smiling (always makes me smile when I see her smiling!)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIWRZnv-fRP9A-DvHvuAwtOsR7cla-X9ZCk4syeW_pJzTXEhZe2eg-tb_t5eXpbFX8lHljdVkJlQBhZ9AFBbyRTgKyRiJGWTlhqXMiJhbeHGMcD5D7DsTzQSAB6-I7sdQ_uH38wuOzYDo/s1600/smiling_jenny.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIWRZnv-fRP9A-DvHvuAwtOsR7cla-X9ZCk4syeW_pJzTXEhZe2eg-tb_t5eXpbFX8lHljdVkJlQBhZ9AFBbyRTgKyRiJGWTlhqXMiJhbeHGMcD5D7DsTzQSAB6-I7sdQ_uH38wuOzYDo/s320/smiling_jenny.JPG" width="320" /></a></div><br />
Just up the street from this spot is a big tree great for climbing. I always stop by there with the kids. I thought maybe they were getting too old, but Thomas asked if we could go. Here he is :<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtxr-zPGdOH3Ig7xsY93f78TjlFgRFDqTlviesJ-YN5CZmOUQz2GY0mhSX85c4uFnsTsfwmdizcyoJ55jcu-FAw_pIhmGs5BMiY9HtTiwqG4-e2fQh-yIBhZOORO3NCcfH0R9_00d_YcQ/s1600/thomas_tree.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtxr-zPGdOH3Ig7xsY93f78TjlFgRFDqTlviesJ-YN5CZmOUQz2GY0mhSX85c4uFnsTsfwmdizcyoJ55jcu-FAw_pIhmGs5BMiY9HtTiwqG4-e2fQh-yIBhZOORO3NCcfH0R9_00d_YcQ/s320/thomas_tree.JPG" width="320" /></a></div><br />
<br />
Here I am with Allie<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPs399i47Ncjabjs2RrH9WpfSk7iwK421S4JHv9mMJFk2zzwbo70mf4cs6sy69loBBgClCpn1ZDnzoFjVfj4RV8Fu5Ai8QYhy8osNBnBeveTpCGcCLCL0i9ycMFkjlhXZRkB8hAuttTbI/s1600/mark_and_allie.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPs399i47Ncjabjs2RrH9WpfSk7iwK421S4JHv9mMJFk2zzwbo70mf4cs6sy69loBBgClCpn1ZDnzoFjVfj4RV8Fu5Ai8QYhy8osNBnBeveTpCGcCLCL0i9ycMFkjlhXZRkB8hAuttTbI/s320/mark_and_allie.JPG" width="320" /></a></div><br />
Andy in front of the tree<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1SeCi8iSjX-_HUUKKvGl_cgMJ3Au9YcKw1VxOmIc_eOmkB-ComHrLbh02MUh7ygQs3USM5nH8H5bL1fgT7gevDTTF1mFt6KiFvUj2_zuoFuxP9tZQJ0G7XkmFQ8Qh-4XKFCcVqypTUfA/s1600/andy_tree.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1SeCi8iSjX-_HUUKKvGl_cgMJ3Au9YcKw1VxOmIc_eOmkB-ComHrLbh02MUh7ygQs3USM5nH8H5bL1fgT7gevDTTF1mFt6KiFvUj2_zuoFuxP9tZQJ0G7XkmFQ8Qh-4XKFCcVqypTUfA/s320/andy_tree.JPG" width="320" /></a></div><br />
And a picture which looks like one very tall kid!!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvw9uPYZqzYbR4xhSPOOT-ton2n3nBM6VNlbP7OJ-CHTly7YoM8jJ8Uu3CpwlO0ZdMNfLwMVSY5Eeu8qpfH9TLwgZpG4wNLSVC3D5ifsjt4w6lcT-qxhfNXsIGhORNi-BtgzwfroCUhxI/s1600/race_tall_tree.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvw9uPYZqzYbR4xhSPOOT-ton2n3nBM6VNlbP7OJ-CHTly7YoM8jJ8Uu3CpwlO0ZdMNfLwMVSY5Eeu8qpfH9TLwgZpG4wNLSVC3D5ifsjt4w6lcT-qxhfNXsIGhORNi-BtgzwfroCUhxI/s320/race_tall_tree.JPG" width="213" /></a></div><br />
I decided, that since the kids might not ever want to come back to this tree (who knows maybe they will), I decided to take my turn in it:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR_8HuXArqUIEcTSbjYgl408zRuZDm5wyoEt-y7ax3Su2H2awlC9cbwNervtPYeM431c-v80i6l9OKRBWOOhWEKDOZdzRt1-YjZiBKlBSDmpNMmqqxtWgAJ4sYzXctoJr49lXvl6rqQks/s1600/mark_tree.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR_8HuXArqUIEcTSbjYgl408zRuZDm5wyoEt-y7ax3Su2H2awlC9cbwNervtPYeM431c-v80i6l9OKRBWOOhWEKDOZdzRt1-YjZiBKlBSDmpNMmqqxtWgAJ4sYzXctoJr49lXvl6rqQks/s320/mark_tree.JPG" width="320" /></a></div><br />
After the tree fun, we headed over to intercept them on the home stretch<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzMsRWmkzMGymgncGb7bNhTIVjmIt6W9GtaTu93hw48f4z7SAkzfZ3gND3fFS87Ao3wYzAFncdvbo3HPAYm5tvaQ__3WFcF7CfsN5VnWNQipyfmr-eSQB13vq9jyHVtBR9-Auy3KH-vnQ/s1600/jenny_cindy_homestretch.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzMsRWmkzMGymgncGb7bNhTIVjmIt6W9GtaTu93hw48f4z7SAkzfZ3gND3fFS87Ao3wYzAFncdvbo3HPAYm5tvaQ__3WFcF7CfsN5VnWNQipyfmr-eSQB13vq9jyHVtBR9-Auy3KH-vnQ/s320/jenny_cindy_homestretch.JPG" width="320" /></a></div><br />
They stuck together the whole time and neither one was wearing a watch, just wanted to enjoy the half marathon.<br />
<br />
<b>Monday </b>morning, about 5 miles at 9:06 pace. Had lots of work to do, but made sure to leave in time to make it to the evening boot camp at Flex One.<br />
<br />
<b>Tuesday </b>- Chris came over to run as well as Lisa, we did 6.2 miles at about the same pace (9:08 this time).<br />
<br />
<b>Wednesday </b>- ran another 6.3 miles, started out with Jenny, Kathryn and Lisa for about the first mile and a half, then did the rest by myself. Then, Wednesday evening, after finishing enough of my project at work to let me know I could make the end of the month deadline, made it to Jenny's boot camp where we had extra people. It was a very demanding fitness test. I had to hold back just a little bit (especially the walking lunges), since I was going to race the next morning. Still, a little worried about whether or not I had fried my legs.<br />
<br />
So, <b>Thursday </b>morning, Jenny got up early to run with some friends nearby.<br />
<br />
I had decided to try the <b>St. Pete Times Turkey Trot 10K</b>, which I had never done before. Some sort of miracle happened and I did much better than expected. All I wanted was this mug, which they give to the top 125 men and women.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH3Bi3I6fEM1r-Yui3GNB00V4fj_ClM__OvWIYqMxj9qL6jxYsQ9sDvyKP6BlqZgpGMt3CInhf5wgwoql1AEbulwbjSu88nBrEObt44TRGEEpuqI1c_Zw6pMiGoBMcxWienPwy2qbWKTY/s1600/turkey_mug.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH3Bi3I6fEM1r-Yui3GNB00V4fj_ClM__OvWIYqMxj9qL6jxYsQ9sDvyKP6BlqZgpGMt3CInhf5wgwoql1AEbulwbjSu88nBrEObt44TRGEEpuqI1c_Zw6pMiGoBMcxWienPwy2qbWKTY/s320/turkey_mug.JPG" width="320" /></a></div><br />
I wore my green silence shoes which I love for racing and often get comments about (usually good comments!)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCt6o1R9SauDZLRRgZCo1Vkve7wIujo0MUP2HvTkDcVKlRVx-p11R3Osi-EqNYkQPO9LYpF4RqcAq5oKMiK-30loRSgOrLaRBgXnjZ311Upg0-ThQOuczEntG2iITS5SeHo8hF_UUvPDA/s1600/green_silence.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCt6o1R9SauDZLRRgZCo1Vkve7wIujo0MUP2HvTkDcVKlRVx-p11R3Osi-EqNYkQPO9LYpF4RqcAq5oKMiK-30loRSgOrLaRBgXnjZ311Upg0-ThQOuczEntG2iITS5SeHo8hF_UUvPDA/s320/green_silence.JPG" width="320" /></a></div><br />
<br />
Here's me with a group of people, some of which I kind of know. The guy with the tatoos, Mike, had a lot to do with my better than expected time. I could see him and followed him in, slowly closing the gap but never quite catching up, today was a big PR for him and his first time under 40 minutes, his goal was to just break 41 minutes. So, when I followed him to the finish line I was surprised when the clock still had a 39 on it with enough seconds to make it in time.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxZJPa7liLoTKzHbBVXCDWzIZMD0FBOUJC2wd3GrxyAd0eQ3toZyGinnc5W2zKZIm3KItog_7qCKp9Rq1iG4LaYg_xfh-sgSaACshtf1il0iCz6zVIUfoaB4fKMCEekqDy4krq51ROvqQ/s1600/TurkeyTrotMugs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxZJPa7liLoTKzHbBVXCDWzIZMD0FBOUJC2wd3GrxyAd0eQ3toZyGinnc5W2zKZIm3KItog_7qCKp9Rq1iG4LaYg_xfh-sgSaACshtf1il0iCz6zVIUfoaB4fKMCEekqDy4krq51ROvqQ/s320/TurkeyTrotMugs.jpg" width="320" /></a></div><br />
<br />
Race report:<br />
<br />
<br />
Weaved through the first mile but manged 6:24 pace, 2nd mile was 6:10 and felt great. Hung on after that until I could see tattoo Mike, closed the gap a little but didn't catch him.<br />
Mile splits:<br />
<ol><li>6:24</li>
<li>6:10</li>
<li>6:28</li>
<li>6:35</li>
<li>6:31</li>
<li>6:23</li>
<li>1:24 (0.23 @ 6:00 pace)</li>
</ol><br />
Got out-kicked at the very end by my sports doctor (Dr. Bill Cottrell). I got a mug with 44th place. I wasn't expecting to do so well after <a href="http://www.dailymile.com/people/Jenny_P">Jenny</a> 's hard core boot camp last night - or maybe that is why I did well, along with the shock top with my father-in-law after the boot camp!<br />
<br />
2,729 people ran in the 10K this year.<br />
<br />
In the evening had a nice (but not over the top) dinner, with a surprise dinner guest (ok, not that much of a surprise, but still nice!!)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQH6M0KiOAloQgLXLY7BJSsD1r8SojhRtSf9I7QrhpDLi6QSeQZFgc4kGeAkRpU1PsjzYVXPUnWk2gZIuna1gni0Qz66ZPy1xdCdqXaWspB_O7hEEbvoL0j0HHsDjo1Ys9oFRD1hb-odU/s1600/chris_dinner.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQH6M0KiOAloQgLXLY7BJSsD1r8SojhRtSf9I7QrhpDLi6QSeQZFgc4kGeAkRpU1PsjzYVXPUnWk2gZIuna1gni0Qz66ZPy1xdCdqXaWspB_O7hEEbvoL0j0HHsDjo1Ys9oFRD1hb-odU/s320/chris_dinner.JPG" width="320" /></a></div><br />
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Here is my mom and Jenny's dad catching up<br />
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And finally for after dinner, Thomas enjoying a cup of decaf coffee<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeCjVYDojtP36UFBS4Y_wD0bjCnMcWqbd8oZ_5YLudF4QN8CSshehxIEwVBwIXr1F2X63k636uCwVOSAk-fzxvMiqvwBHOTXmctJ_GCq1fHA-OmF-Jk3f1Bm7ERiP5Gmajy737I-0i8H4/s1600/thomas_decaf.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeCjVYDojtP36UFBS4Y_wD0bjCnMcWqbd8oZ_5YLudF4QN8CSshehxIEwVBwIXr1F2X63k636uCwVOSAk-fzxvMiqvwBHOTXmctJ_GCq1fHA-OmF-Jk3f1Bm7ERiP5Gmajy737I-0i8H4/s320/thomas_decaf.JPG" width="320" /></a></div><br />
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Happy Thanksgiving!!<br />
<br />
<b>Friday </b>- I did not run. Jenny did a short run on trails and her knee finally seems to be getting almost back to normal, combined with running on the softer trail surface instead of the roads.<br />
<br />
So, I'm thinking that my running feels different these days. I can't quite explain it.Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com2tag:blogger.com,1999:blog-8585774797024588556.post-59656258898359273202011-11-20T10:39:00.000-08:002011-11-21T07:45:18.238-08:00New Trails<div class="entry-description"><br />
Woke up at 4:40 a.m. on Saturday, let Sammy out and noticed that it was raining, but fortunately it stopped the by the next time I was outside.<br />
<br />
Met Keith and Greg at Longleaf and we headed up Starkey Blvd, then we ran to Diane's house for a quick stop before continuing into Starkey Park. We planned to keep a pace around 8:45, but it ended up being 9:10. At one point I asked if it was too slow for them, but they said no. It was fine with me since I was planning on trying for 22-24 miles today.<br />
<br />
We got into the park and ran on the paved bike trail for a bit. Not long before we split up, Keith had turned back and said, "hey, look a rainbow!" (looked much nicer, but it's the best I could do with an iPhone)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzw67UiRaCCTQnAExRqY-zq2QpX-RqmcQarKfT9IliW2PqnGa9b-s8UQgMuJIHYF03iUZ5nOeyVT1v5a4ijksZNswTb5QR01eqMKql2Fzhqrf9VMlnO5udDEQ3CTV5Rkl8kK2kELUiXYE/s1600/rainbow.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzw67UiRaCCTQnAExRqY-zq2QpX-RqmcQarKfT9IliW2PqnGa9b-s8UQgMuJIHYF03iUZ5nOeyVT1v5a4ijksZNswTb5QR01eqMKql2Fzhqrf9VMlnO5udDEQ3CTV5Rkl8kK2kELUiXYE/s320/rainbow.JPG" width="320" /></a></div><br />
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Just before the power lines I stopped to top off my water, then was on my own. Turned left at the power lines and headed north.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqmgrLllpDp-nv7Q6XUxw9z_VS_e1-z_DnE4uURKgkRZ4mN3gRJTPHW2LWnEtO8jLzKz5WQ3Adav-Ti30b3iYDHYm4uKd0yBCwykkhMnk-nMMxjtv0mPjpUokfFTpdlVZ3Tk4ewuE5l4s/s1600/Power+line+trail+north.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqmgrLllpDp-nv7Q6XUxw9z_VS_e1-z_DnE4uURKgkRZ4mN3gRJTPHW2LWnEtO8jLzKz5WQ3Adav-Ti30b3iYDHYm4uKd0yBCwykkhMnk-nMMxjtv0mPjpUokfFTpdlVZ3Tk4ewuE5l4s/s320/Power+line+trail+north.JPG" width="320" /></a></div><br />
It was a beautiful run, nice weather, peaceful, new scenery and lots of wildlife (but nothing dangerous).<br />
I soon found a nice shaded dirt road which I was pretty sure headed to the park I was trying to get to<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwiOKQ20LtSNBA7EXDMl5rI6f_0V1RaD2MZv2gtzKgBSm_mYyoE4z2tsTqMNScoJHeq9EfbogZEqqk1kq4kFsNPLZaJ8Y5JFq-hN04FJQl-652-i4l6Fpg9Z78UPWNvZe9_qxtzAOtCFI/s1600/Road+to+Park.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwiOKQ20LtSNBA7EXDMl5rI6f_0V1RaD2MZv2gtzKgBSm_mYyoE4z2tsTqMNScoJHeq9EfbogZEqqk1kq4kFsNPLZaJ8Y5JFq-hN04FJQl-652-i4l6Fpg9Z78UPWNvZe9_qxtzAOtCFI/s320/Road+to+Park.JPG" width="320" /></a></div><br />
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<br />
Got to SR 52 and the official park entrance.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5Zg5I54cNFcZKRgjr1_t1e_c0Ae8wHh-CHtFsm5fGbcjYKglhnWPHRo9VjJugHZ5a1BgjmTFQ249SblTWRATUUbNqb3pOUf6fW5_PFVFxgSEjR9gOevG0lUUSSdb2qA-xiE5ATPWOMas/s1600/Serenova+Sign.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5Zg5I54cNFcZKRgjr1_t1e_c0Ae8wHh-CHtFsm5fGbcjYKglhnWPHRo9VjJugHZ5a1BgjmTFQ249SblTWRATUUbNqb3pOUf6fW5_PFVFxgSEjR9gOevG0lUUSSdb2qA-xiE5ATPWOMas/s320/Serenova+Sign.JPG" width="320" /></a></div><br />
Also, across the road, there was a Publix which could come in handy if I'm ever low on gatorade or something:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBlheK6YepM7U3MvmIFOtmwwhr0i4zLakrzJJAUyOJJJxEidGcYNfNBbuQsVGnYvh1a_WcQIu_Okey3MKC7bbR6dvhnh3bJNX0GYqGYmdjeRO0T3cC5G2kaLLAuuQJJh7MZ7ZSDW3oAig/s1600/SR52toPublix.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBlheK6YepM7U3MvmIFOtmwwhr0i4zLakrzJJAUyOJJJxEidGcYNfNBbuQsVGnYvh1a_WcQIu_Okey3MKC7bbR6dvhnh3bJNX0GYqGYmdjeRO0T3cC5G2kaLLAuuQJJh7MZ7ZSDW3oAig/s320/SR52toPublix.JPG" width="320" /></a></div><br />
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ran through the park up, stopping briefly to look at a map<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT2n7GbUb5n2jk0WSkYAM2kdxmQrN_ShKwz8HCq801pa4Wclai2emws1ypeN0HPlJIwEvh73OKzGBGLIkhd3IdSnSUNXkQv1Ch6RJFfcJE301g7MBh98-ZCX_F5yaJd6MIy47l6dByo-4/s1600/trailmap.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT2n7GbUb5n2jk0WSkYAM2kdxmQrN_ShKwz8HCq801pa4Wclai2emws1ypeN0HPlJIwEvh73OKzGBGLIkhd3IdSnSUNXkQv1Ch6RJFfcJE301g7MBh98-ZCX_F5yaJd6MIy47l6dByo-4/s320/trailmap.JPG" width="320" /></a></div><br />
there before heading back. The trail signs I had seen on the way up now made sense to me. It's funny how things are like that, how the details don't make as much sense until you've seen the big picture<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6hKR0VN4gJAzz7Akl6SKRX3QbZj3QmFK1K-euM4lC2u-bktDA7A5_7eDk8eV2HpRxqOOOLFnAWPJWPB1PmFopMi00q6elFB_Ne58EAgD6RRKgOB9uqWMayVoINQdUXlu3g-gnnAsK2PQ/s1600/trail+sign.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6hKR0VN4gJAzz7Akl6SKRX3QbZj3QmFK1K-euM4lC2u-bktDA7A5_7eDk8eV2HpRxqOOOLFnAWPJWPB1PmFopMi00q6elFB_Ne58EAgD6RRKgOB9uqWMayVoINQdUXlu3g-gnnAsK2PQ/s320/trail+sign.JPG" width="320" /></a></div></div><div class="entry-description">The run back was just as good as the run up. Better in some ways since I knew exactly where I was going so I could better take in the scenery around me. I saw more birds, and more deer and was also grateful that it was a north/south route, so the trees to the left of me made a nice block to the rising morning sun.<br />
<br />
So, I ended up with a little extra, beyond the 22-24 miles that I had hoped for, but with the slower paced 9 miles at the start figured I should be ok. But, it was all worth it since I was able to see some place new. It was almost like being in another world for the 12 miles on the trail north and then back to the usual and familiar paved bike path. <br />
<br />
After the run, stopped by the Striders area where Karen and David offered me a muscle milk (thanks!) and was able to get a ride back to Longleaf (thanks Denise!). Also, thanks go to <a href="http://www.dailymile.com/people/Jenny_P">Jenny</a> 's parents for taking Thomas to bowling so I could go a little extra this morning. I'll find out tomorrow if I ran this too fast or too far, hopefully not! <br />
(I'm going to cut back a bit on miles next week)<br />
<br />
Oh, and here is a very shaky video I took while running on the way back:<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/b9tWl4eLWSw" width="420"></iframe><br />
<br />
</div>Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com5tag:blogger.com,1999:blog-8585774797024588556.post-81910351578940121442011-11-17T07:14:00.000-08:002011-11-17T07:14:54.258-08:00Unplanned Tempo <i style="color: red;">Sometimes the best things are not planned!!</i><br />
<br />
This morning I did a tempo run which I hadn't planned on, but the opportunity came up to run with someone else who was doing a pace and distance that worked for me and another guy joined us, someone who was in town on business. He didn't speak any English but understood a little. Viviano was very fast but also had a humility about him that made you instantly like him. One of the other runners in the group spoke Spanish so could translate a little for us.<br />
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My mom had her procedure on Tuesday which went well, so that is one less thing to worry about for now. She was in good spirits afterward.<br />
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Jenny's parents are on their way out for Thanksgiving and for the Women's Half Marathon in St. Pete this Sunday. It will be great to see everyone and I can't wait to cheer them on this Sunday. Being a runner myself gives me extra appreciation when I cheer people on and makes it as rewarding as running the race itself in some ways. <br />
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<u><span style="font-size: large;"><b><span style="font-family: Verdana,sans-serif;">Wednesday </span></b></span></u><br />
<div style="color: blue;"> <span class="workout-distance">(10.07 <span class="workout-distance-units">mi</span></span>, <span class="workout-time">01:25:14, </span> <span class="workout-pace">08:27 pace, plus 1 mile at boot camp in the PM)</span> </div>Started with Jenny and Lisa R. out to the water stop, then said bye and headed out for some more miles. <br />
This was a much better run for Jenny than the last time we ran together. Lisa's knee has been a bit bothersome also so she kept it short also. But it felt like summer when it seemed like we all ran together every day.<br />
<br />
I did some of the run along the grassy part along Trinity Blvd again. I'm starting to really appreciate it. <br />
<br />
I only had time for some really quick stretching and mobility exercises, no weights or pull-ups or stuff like that. Was ready and out the door in less than half an hour to drop Andy off at his bus stop. I did forget my workout clothes for boot camp tonight but Jenny is good about bringing them if I've forgotten.<br />
Received the extension bar I ordered for the pull-up bar I got for my office. I had bought it because it was half off and it does not need to screw in to the frame. Still came out ahead even with the extra cost of ordering the bar (Iron Gym). It's also good to hang from for a good stretch. Sitting for most of the day is not a good way to improve athleticism!!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPZ46jz5uzTiDDFhFALf_plCmjUZup76GBPSTFDoTBYtlULlBDGA7ieEhNp_-KVHvpKBzTn2NQR8Ba3fgRHvgb5uSwy7YLBNqGHkUl0lxZmsnRoxqVaITTLbK8yFbXxHajouCAuv6g7ek/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPZ46jz5uzTiDDFhFALf_plCmjUZup76GBPSTFDoTBYtlULlBDGA7ieEhNp_-KVHvpKBzTn2NQR8Ba3fgRHvgb5uSwy7YLBNqGHkUl0lxZmsnRoxqVaITTLbK8yFbXxHajouCAuv6g7ek/s320/photo.JPG" width="320" /></a></div><br />
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Went out about lunch time to meet Jenny and Thomas for a doctor appointment for Thomas which he was not happy about. Although I'm glad I went because when I asked him the night before if he wanted me to go he said he did - oftentimes he is very non-committal (e.g. "I don't know", "maybe"), but this time it was a definite yes. <br />
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PM - went to boot camp which was about 1 hour and included about 1 mile of running. <br />
<u><span style="font-size: large;"><b><span style="font-family: Verdana,sans-serif;">Thursday</span></b></span></u><br />
<div style="color: blue;"> <span class="workout-distance">(7.23 <span class="workout-distance-units">mi</span></span> <span class="workout-time">00:53:00, </span> <span class="workout-pace">07:19 pace)</span> </div>Originally I was planning on just doing an easy 6 mile run from home, but one the people I was going to run with had to cancel and I knew the other person was probably iffy so I cancelled on her and took up Raj on a late invite for tempo run starting out at Longleaf.<br />
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1.5 mile warm up then 5 miles between 6:38 and 6:51.<br />
splits: 6:48, 6:50, 6:51, 6:39, 6:38 <br />
<br />
Also ran with Viviano from Puerto Rico. He had no problem keeping up - it was a medium pace run for him. On the fourth mile I felt really strong, but felt a little bit lagging on the last mile and the other two guys were picking it up. I didn't want to make it a race so I dropped back just slightly but not far at all.<br />
Cool down about .7 miles. A bit warm for a tempo run, but you get what you get.<br />
<br />
Once I got home, as I got out of the car, the sky was a very brilliant pink. In fact, it wasn't just the sky, it seemed to be the air itself, but it must have really just been the sky. I couldn't quite capture what I saw with my iPhone camera, it was a bit lighter than what the pictures show below:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtcv1spbM6olG0qERHJAwBBBosZzMnOWPRBGCkMIvxUd4BLBdq2jz0jnQiYZ3sn1D-8ZblF-06W-Yxnr2oxRInwijk8NWG5CfKOHVyMRmUbUM9olAHSIzM2NhcDxUoaVLvM-amB_tJVm8/s1600/sky3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtcv1spbM6olG0qERHJAwBBBosZzMnOWPRBGCkMIvxUd4BLBdq2jz0jnQiYZ3sn1D-8ZblF-06W-Yxnr2oxRInwijk8NWG5CfKOHVyMRmUbUM9olAHSIzM2NhcDxUoaVLvM-amB_tJVm8/s320/sky3.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1kI5nf7nTlGw9tXTYAEe0JeD0nUT8tqy4T-KmyAO3X32_UQdPV4LVIVQQqhMYnF23jDOuFZHpGbG8KKGPqfTwT57IJLse10iPjdY24bfl3P6vkixXxYFfTsXEWvO4pWrX2S1PFct9TaY/s1600/sky1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1kI5nf7nTlGw9tXTYAEe0JeD0nUT8tqy4T-KmyAO3X32_UQdPV4LVIVQQqhMYnF23jDOuFZHpGbG8KKGPqfTwT57IJLse10iPjdY24bfl3P6vkixXxYFfTsXEWvO4pWrX2S1PFct9TaY/s320/sky1.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRU5hih3Is557xowpvB1vz8fJ4kd9p6ONK_5wgFHiAOeew6crHSSwJPCEEu1QDWrrmQi2XBDgSpwIltCRWUJdRPRB3snC1ePctYXzdy5FYZcDqu8i2gHbNyykCyy3Z6_-j381uh0fdrUg/s1600/sky2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRU5hih3Is557xowpvB1vz8fJ4kd9p6ONK_5wgFHiAOeew6crHSSwJPCEEu1QDWrrmQi2XBDgSpwIltCRWUJdRPRB3snC1ePctYXzdy5FYZcDqu8i2gHbNyykCyy3Z6_-j381uh0fdrUg/s320/sky2.JPG" width="320" /></a></div><br />
A little bit after that a heavy rain came rolling in.<br />
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Big weekend and big week ahead! Lots of challenges, lots of fun things, work family, life, it's all good. Once again - looking forward to watching Jenny and her mom at the Women's Half!! And then joining in all of the post race festivities and enjoying the family time together going into Thanksgiving Day when we'll have everyone over to all give thanks.Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com1tag:blogger.com,1999:blog-8585774797024588556.post-59483561026815421512011-11-15T06:08:00.000-08:002011-11-15T06:08:45.198-08:00Monday/Tuesday Runs<span class="workout-distance"></span>We've been going between cool, almost cold and then back to warm and humid. The humidity in the air made me think of science fair project and clouds - although those were clouds in a bottle like this -<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTbNKPIH0vIFxq0DUATyxAbkvnnKtc9eJcnSyv3cwpULTBLfc5XWuJlZRl4G2kJkWJY6BIr0PfjjZ1yuSW47cTTJIRnqJtxfFvkObaGgOF1VhRr3ms7xzT-MNcNjtIM28kk9VGYFKYZZ8/s1600/dogs+woods+blog+091.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTbNKPIH0vIFxq0DUATyxAbkvnnKtc9eJcnSyv3cwpULTBLfc5XWuJlZRl4G2kJkWJY6BIr0PfjjZ1yuSW47cTTJIRnqJtxfFvkObaGgOF1VhRr3ms7xzT-MNcNjtIM28kk9VGYFKYZZ8/s320/dogs+woods+blog+091.jpg" width="320" /></a></div><br />
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<span class="workout-distance"><u><b><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">MONDAY RUN </span></span></b></u></span><br />
<span class="workout-distance"></span><br />
<div style="color: blue;">6.65 miles, 55:04, 8:16 pace</div><br />
Ran by myself this morning. I made two attempts to get people to run with me. Jenny says I should do a better job about getting people to run with. It is sometimes nice to run by yourself to enjoy the solitude. I wasn't entirely motivated to run this morning but was glad once I was outside with the almost full moon and stars which would soon fade and be replaced with a clear morning sky.<br />
<br />
I ran out and back to Trinity Blvd and then continued on the grass next to the shoulder. I realized on Friday that this was actually a great place to run because it is kind of like running on a trail. It varies between flat and grassy, to gravelly, sometimes very flat and sometimes uneven. The trails in Starkey Park are very nice but it doesn't open til 6:30 so I can't always get there, just on the weekends if scheduling permits.<br />
<br />
After my run I did some of the usual post run stretching/mobility exercises along with some push-ups, weighted pull-ups, presses, curls, and walking up and down the stairs 5 times carrying the 25 lb dumbbells. Oh, and then some step ups on and off the bed. That is all. <br />
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<span class="workout-distance"><u><b><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">TUESDAY RUN</span></span></b></u> </span><br />
<div style="color: blue;"><br />
</div><div style="color: blue;"><span class="workout-distance">6.02 <span class="workout-distance-units">mi</span></span> <span class="workout-time">00:58</span> <span class="workout-pace">09:40 pace</span></div><span class="workout-pace"> </span> <br />
Nice relaxed run with Chris H. in the neighborhood using the classic t-route. Humid out but it actually felt kind of nice. Made the morning extra dewy, kind of misty out.<br />
<br />
We had a slight chance of Lisa joining us. Jenny is thinking of running tomorrow and Friday since she'll be up early anyway. Hope she has some good runs this week. We haven't had very many for a while although her Sunday runs usually turn out well - except for the one a week before her marathon. <br />
<br />
It was a good opportunity to slow things down today. My easy run paces have been getting faster but that can be kind of dangerous and sometimes meaningless. I'm happy that my runs have been feeling good. I've been keeping the pressure off of myself. But eventually I need to do some races to see where I'm at.<br />
Going to go a bit longer tomorrow and try to get in some good miles for the week.<br />
<br />
This morning's run didn't look like this but somewhere on the inside it felt like this and I think that's what counts more, right? <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfyKEdHqDbS-BQV0Q1kQI4tR8dvj9TKNXAjzRPZ6o_d49nQZABKiE_yDsWz5Sp4nchQGeA6nlogatzArMhNNWkVMQ43yvFDVJwhOdOgKDOMZzvW_RVZrwJBiyWxY8wRqIiuVTa599Hf9c/s1600/misty.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfyKEdHqDbS-BQV0Q1kQI4tR8dvj9TKNXAjzRPZ6o_d49nQZABKiE_yDsWz5Sp4nchQGeA6nlogatzArMhNNWkVMQ43yvFDVJwhOdOgKDOMZzvW_RVZrwJBiyWxY8wRqIiuVTa599Hf9c/s320/misty.jpg" width="320" /></a></div>Markhttp://www.blogger.com/profile/14801973674045497060noreply@blogger.com1