Dixies Dashing Diary

What a great way to start a new year. I got to sleep in till after 6:00 am and then met Keith B. at Starkey Park. We went out on the trails and just kept running. It was a beautiful day, perfect temp, and great company. I've forgotten how much I enjoyed running off road. What a pleasure. So much to see. So much harder in some ways and so much easier in others.

Happy New Year.

Time: 7:29 am  Total Time: 1:53:52 (8:42 avg)

Temp: 58º  Humidity: 89%

Very unusual for me to run on a Sunday. This is usually a rest day for me but today I finished with a run. I met Raj and we went on a run through Chestnut park. Saw lots of deer tonight and enjoyed great views of Lake Tarpon. I enjoyed hearing about his new life as a father and husband of almost 2 years. The highs & lows. Mostly highs and mostly blessings. He's off to a good start and has a great foundation on which to build. It was a good night to run.

Temp was actually warm enough to go shirtless. It's good to live in Florida!!!

Time: 5:02 pm  Total Time: 1:12:35 (8:23 avg)

Temp: 69º  Humidity: 86%

Met with Mark this morning. He's still sick from some upper respiratory thing he caught last week. We just took it slow this morning and talked of the coming year. There's a lot to do in 2011. Looking forward to it.

Today we went North on East Lake up to the hilly neighborhood. We only did two laps today but that was enough. Today marked my 8th day in a row running. I'm going to try to hit 60 this week and see how I feel. I may try to sharpen up and run a fast half in February OR if I feel good enough I may just run the Tallahassee full and try to stick another 3:30 or better. We'll see. No hurry.

Time: 6:05 am Total Time: 58:26 (9:11 avg)

Temp: 57º  Humidity: 89%

Time: 6:15 am  Total Time: 35.48 (8:08 avg)

Got up early but began doing work. Got out the door late and realized I had just cost myself 30 minutes of run time. I will try to get out again tonight and bang out 5 or 6 miles.

Ran 10, 1:26 (8:36)

This makes 10 days in a row. 

Mark and I ran around Landsbrook. 

 Time: 6:00 am  Total Time: 1:23 (8:40 avg)

Temp: 34º  

Ran Clearwater Bridges with Raj, Mark, and a new guy Mike (2:53 marathon). Started out very comfortably finished very strong. Highlights were seeing Clw. Bay from Sand Key bridge at around 6:30 am. What a beautiful sight. Ran into a group of runners and a guy I almost didn't recognize. His name is Patrick Sweeny and he's the guy I did most of my long runs with for my first marathon back in 2000. Wow how time flies. Mark left us at 9.?? and went on to finish 20. I did a pick up the last 3 miles to finish:

• 7:40
• 7:07
• 6:41

Time: 6:09 am  Total Time: 1:56:18 (8:19 avg)

Temp: 55 º  Humidity: 80%

Easy run to the micro hills with 10x100m strides on the way back. Rained most of the way back but we were already warmed up so it felt kind of nice.

Temp:

 Time: 6:07 am  Total Time: 1:10:15 (8:46 avg)

Time: 6:03 am  Total Time: 57:56 (7:51 avg)

Last mile @7:21

My legs felt really tired and sluggish most of the run. I need to get back to doing tempo and intervals soon!

Ran with Raj from the LB YMCA. The plan was 2 mile warm up, 4 miles @ 6:55. I couldn't read the Garmin consistantly enough so our splits were way too fast and we pulled up at two miles and took a breather. We then did a couple hundred yards recovery job and back to the remaining 2 miles.Too hard a pace for where I am conditioning wise. Had we run the planned time we would have been fine.

 Splits were:

1. 6:39
2. 6:42
3. 7:00
4. 6:10

Time: 5:34 am  Total Time: 51:50 ( 7:22 avg)

Temp: 52  Humidity: 85%

Raj and I went off road and ran the trails in Starkey. Beautiful run. 

Time: 7:08 am Total Time: 1:43:12 (8:17 avg)

 Temp: 54

Last three miles:

• 8:10
• 8:02
• 7:47
  

First tempo run in over a month. Did 1 mile warm up and then off to the races:

1. 6:59
2. 6:37
3. 7:23
4. 7:20 
5. 7:00
6. 7:11

Time: 6:06 am  Total Time: 52:57 (7:21 avg)

Rained on me after I got warmed up. The day was warm enough that I didn't get cold after getting wet. Nice run.

Ran easy. Felt wonderful.

Time: 6:00 am  Total Time: 1:03:50  (7:57 avg)

Ran with Katie & Matt. Ran the beach bridges loop. Once again it was absolutely stunning scenery. The weather was in the mid 50's. We were supposed to keep our pace above 8 something. We didn't. The last four miles felt incredible. Even the cool down was great.

• 11 - 8:05
• 12 - 7:45
• 13 - 7:01
• 14 - 6:58
• 15 - 7:48 Cool down 
  

Time: 6:45 am  Total Time: 2:01:05 (8:02 avg)

Temp: 54º   Humidity: 92%

Ran with Mark. Did a loop in Landsbrook. Real easy!!!

Time: 6:00 am  Total Time:  1:05 ( 9:17 avg)

Raj and I did 4x1600's today. We did a mile warm up, 4 repeats with 800 m recovery jog, followed by a mile or so recovery. It was warm enough that both of us had to shed the shirt after the first interval.

The splits were:

1. 6:28
2. 6:32
3. 6:16
4. 6:28

Most felt good and comfortable. 

Time: 5:23 am  Total Time: 1:07:00 (8:17 avg)

Temp: 63  Humidity: 93%

Tough recovery run this morning. I could not make myself wake up and for the first 3 miles could think of nothing other than turning around and heading back to bed. I did about an 8:52 first mile to warm up and then gradually moved down toward 8:00. Last mile was a 7:44.

Time: 6:15 am   Total Time: 57:32 (8:11 avg)

Temp: 56º  Humidity: 91%

Ran with Keith & Randy from Longleaf. Randy only had time for 6 so he turned around at Aristida. Had a nice easy run into the park only to find that 45 minutes after we started running they still had not opened the park gate. We eventually stood around for about 20 minutes (I hate this) and waited for  everyone else. We did 5.25 out and back to give us a total of 15.5. Shirts off and soaking shoes, it feels like summer is right around the corner...

 Time: 5:50 am  Total Time: 2:06:58 (8:10 avg).

Temp: 68   Humidity: 92% 

My mentor and training partner phoned it in today because of a little rain (I bet his wife Jenny would never miss a run because of a little precipitation..). So I did the manly thing and went back to bed. It was a nice and needed additional 2 hours sleep.

So now I've got to make up the couch potato move that kept me comfy and cozy this morning so I sent a text to Katie to see if she and Renee were running tonight in Tampa. She said yes and we agreed on time and place to meet. My game plan was to do an easy 6-7 miles. Renee's plan was to run progressive miles from 8:00 down to where ever. Katie's plan was to run faster than me no matter who's plan we were on. After four miles in the 7:40's we stopped for a quick drink and decided to do one more fast mile before cool down. I asked what their goal pace was for the mile and, you're not going to believe this, they didn't have one! Yes, you guessed it, their plan was to just run fast. We started at 7:30 and ended in the 6:30's. Needless to say I have my self to blame for getting caught up in the feeding frenzy. I should have let Katie go and held my pace. Better luck next time.

 Time: 6:49 pm  Total Time: 55:12 (7:49 avg)

Temp: 50's  Humidity: 80's

Up at 4:15 am to meet Raj & Keith at the Trinity Y. We did a warm up and then a 6 mile tempo at 7:00/mile pace. Great weather for it. Clear sky and air. Felt just right.

Time: 5:05 am  Total Time: 1:02:35 (7:29 avg)

Temp: 42º  Humidity: 80%

 Splits:

1. 7:02
2. 6:59
3. 6:54
4. 6:54
5. 6:57
6. 6:58
7. 7:36 (.90)
   

Ran Longleaf in a steady, misty rain this morning. Temperature in the mid to upper 60's. Nice comfortable recovery run.

 Time: 5:36 am  Total Time: 50:49 (8:21 avg)

Ran Chinsegut Nature Center Trail 5K with Caleb, Joshua, Keith, Brett, and another friend named Paul. It was up in Brookesville in the middle of the woods. A fun run. I'll definately race it  next year.

Temp was in the high 30's to low 40's. 

Keith & Bret & Paul won these really nice hand spun mugs with a frog on them. It was fashioned after the frogs in the preserve there.

Ran an easy 8 with Raj & Keith. Cold but beautiful.

Easy run with Mark today. 

Did a 6 mile tempo run with Raj & Keith. Felt strong, averaged in the 6:50's the whole run.

Easy run to knock the rust off. 

Time: 6:42 am  Total Time: 25:57 

Ran the bridges with Mark P. Ran South of  Sand Key till the 6 mile mark and then came back instead of running the Bay loop. 

Time: 6:07 am  Total Time: 1:49:30 (8:59 avg) 

Arrived at Longleaf late. Jumped out and stated running with Eudair with out a warm up. I absolutely burned up my legs. Anything I gained by resting this week, I trashed by today's run. Eudair and I were at a sub 7 pace out and Mark and I returned in the low 6:40's. 

I should have saved my legs for the race on Saturday. 

 Did 2.5 mile warm up with some pick ups toward the end. I just wasn't feeling it today. My breathing seemed labored and my legs just had no energy. The start of the race felt good but within the first 5K I was still not breathing comfortably for the effort. I just gradually faded. Toward the last 5K I was doing everything in my power to keep from walking. It felt a lot hotter than what the temperature reading says. We had full sun, no shade, and little breeze. Bottom line: today was not my day.

1. 6:33
2. 6:56
3. 7:10
4. 7:13
5. 7:17
6. 7:18
7. 7:33
8. 7:46
9. 7:43

Time: 7:05 am    Total Time: 1:08:05 (7:16 avg)

Temp: 68º    Humidity: 88% 

Ran a recovery run by myself. Still tired and sore from Gasparilla. Still a little discouraged from my race. Spent time telling myself it was just a bad day, no big deal. Just keep running!!!

Time: 6:42 am   Total Time: 40:47 (7:58 avg)

Beautiful night. Breezy & 70 degrees. Nice run.

Time: 6:37 pm Total Time: 47:49 (7:57 avg) 

Beautiful, breezy, relatively dry evening. Ran easy tonight and still felt ok at 8:10. Hamstring on right leg still gets sore on the run. Forced to focus on form tonight. Legs felt dead tired.

Time: 7:06 pm  Total Time: 59:49 (8:10 avg)

Ran with Mark on the Suncoast Pkwy, North of SR50 toward Brooksville. I met him in Trinity at 5:20 am only to discover that I had left my shoes at home. But... I had my Crocs on! Yes, I ran just over 12 miles with in Crocs like all the fast Utah guys do. The feet felt fine with the exception of  a toe top blister on my right foot. I think I had the strap too tight at the beginning. By the time I adjusted it was too late.

Very beautiful place to run but also very challenging. The terrain was rolling hills which made for a great workout. I definately want to do this run on a regular basis.

Time: 6:00 am    Total Time: 1:40:47 (8:05 avg)

Easy day just to get my legs moving.

Time: 8:07 pm  Total Time: 31:58 (7:58 avg)

I did NOT want to race today. I have just been tired and unmotivated ever since Gasparilla. I ran 4 miles on Monday and that's it. I just didn't have any interest this week. Then, last night I went out for pizza with the family and then came home to lay in bed and read till about 10:30 pm.

Then... Mark P. showed up, and Tatoo Mike. Mike was wanting to attempt a negative split race which sounded very reasonable to me (especially the part about going out easy!). Mark said he would take us out to the first 5K and then begin dropping down to his goal pace. Once we got started we were in the 7:05 range pretty quickly. The weather was in the low 40's so it just felt comfortable. I began to question the negative split idea at about mile 6. Had it not been for Mike running so consistently next to me I don't think I would have hung on.

Two major motivators: 

1. I could still see Mark P in the distance. My goal was to see how long/late into the race I could still keep him in my sight.
2. Eudair showed up at about mile 9. She paced us but not next to us, rather about 20 yards ahead of us. She looked so smooth and fluid I just tried to mimic her tempo and ease in my mind. I really focused on keeping my breathing in check so as not to redline. Following her in made a big difference.

The last two miles were tough! I just tried to stay focused on cadence and looking for the finish line.

Splits are:

1. 7:17
2. 7:11
3. 7:06
4. 7:01
5. 7:02
6. 7:04
7. 7:07
8. 7:05
9. 7:18
10. 7:08
11. 7:07
12. 7:12
13. 7:13
14. 6:28 (last .21)

Time: 8:00 am  Total Time: 1:34:13 (7:08 avg)

Surprised myself. Got to run for Select Physical Therapy... Good day to race.

It's time to ramp for fall. I've not run more than 25 miles in a week since February. I now have to climb out of this lazy summer slump and get my mileage back to where I can be ready for a fall marathon. This is the beginning.

• Time: 5:30 am
• Total Time: 1:10
• Avg Pace: 8:45
  
• Temp:80
• Humidity:90%
  

Ran with Striders at Trinity Y.

• Time: 5:30 am
• Total Time: 1:10
• Avg Pace: 8:45
  
• Temp:80.3
• Humidity: 78%

Ran by myself in the neighborhood. Had a terrible run. It was everything I could do to finish the run. It felt extra humid this morning and I just couldn't get my body working.

• Time: 5:30 am
• Total Time: 1:10
• Avg Pace: 8:45
  
• Temp:77
• Humidity:93%

Ran with Striders at Longleaf. Ran faster today than the past three. Just felt better today running with the group. Although everyone was going easy we still stayed around 8 much of the run.

Rest

Ran hills on the Suncoast from 52 North. Easy up, harder on the way back. Really need to get my distance back. I need to be comfortable and confident in the 16 - 20 mile range not struggling at 13. Patience!

                                            Dist.    Time        Avg             Temp.      Humidity