drun4fun

Ideas, photos, routes, and how I fare doing all sorts of workouts. Riding, swimming, biking, etc. Dave Masterson's workout blog.

Archive for the tag “long run”

Long run with the Chicago folks

16 mi. Tom and Janet’s second 16-mile run tops out their Hansons-Brooks method schedule for the Chicago marathon prep. We did the last one together, followed by a breakfast at Maureen’s house. This time, we will have Mary Monks running some of the miles with us. And breakfast is at Toojay’s.

We started a little later than the 5:15 am meet up time, Janet and Tom brought everything for this one. Tom had a scale to weigh in pre and post run to track his fluid loss and consumption.

This time Tom, Janet, and Maureen had better plans to fuel during the run. Salt pills and things to eat before running made their 16 miles considerably better than last time. I had a salt pill at every 4th mile and some ProBar chewy blocks at miles 5 and 10. I put tri quick change laces in the New Balance Zante shoes after yesterday’s 10-mile run, they are better but still were too tight on my left foot. We had a small breeze from the north which was good. I think today’s start temp and humidity was better than yesterday’s run on the same route.

The road still has sand and storm junk on it, so stepping around or over things is necessary. I felt good after this one. My groin area is tight after today’s run, I should stretch that in a more focused manner. Tom and Janet gained a bunch of confidence for their race, which I will be witnessing from the sidelines.

The breakfast was very good, plenty of delicious food, just what I needed!

 

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Remember to bleed

16 mi. It’s not a well-recommended plan to donate blood the day before a strenuous run. It does help accelerate the debilitating conditions you experience in distance running, it comes on a bit quicker this way.

I arrived at the Dunkin Donuts to setup the flag and sign early enough to start on time at 5 am. Margo from Indian said she would run at 5 am, so when Walter, Teresa, and Missy left early (4:55) I let them go. Margo slept in and never came, sending me to the beach road to maybe catch some of the others on their way back from PGA Blvd.

I ran solo fast for the first mile, they had about a 7-minute head start on me. When I got within sight of the “Welcome to Juno Beach” lit sign, I didn’t see anyone cross in front of the light. I would have if they went this way – unless they chose to run around the duck pond on the sidewalk. I kept going, slowing my pace. I know they would be coming back at me as I ran to the turnaround point – my decision would then be to turn and chat with them or keep going to finish with a total of 16 miles.

As I got closer to PGA’s traffic light, I couldn’t see anyone running. The group must have gone north on the water and Gatorade supported route instead! I was now solo all the way back to the store, again, at a slower pace.

Once I got back to the store, it was time for a few quick announcements and then off to the regular route. I started with Adam Bloom and Mike R., who said they’d be warming up first. Gradually their speed increased. Before the 2.5 mi water stop, we were at a 7:15 pace. That didn’t feel as it should, I made sure I took enough water. When we started again, I didn’t want to push myself at that pace any longer. I didn’t remember the donating blood at 4 pm the day before detail, but this is what that feels like. Lower energy levels all the next day.

I ran solo to the inlet, then came back at a more relaxed pace with Mary Monks. Steve was in a rush to get home and see the British Oen on TV, so we didn’t stop long at the remaining water stops. I was happy to be finished, this was perhaps my 4th 16 mile Saturday in a row. I like having those miles on my weekend. This weekend I am the substitute coach for the relatively new Sunday Jupiter HS Track workout – so I won’t do much tomorrow for running…

 

 

 

Slow on Saturday

10 mi. Tough run to be excited about, last night’s concert dehydrated me and left me tired with a four and a half hour sleep. Funny how the intake of fluids can leave you so thirsty and wobbly-headed, right?

I ran with a new to Florida runner, Andrea. She and her family moved from Aspen. She is also running the NYC Marathon. Her pace and one-on-one conversation was good for me. I wasn’t moving better than 8:45 pace all morning. I made frequent stops for water, too.

I will up the miles again next weekend, and then do another 20 miler the following weekend in WPB. That will be a good progression for NYC Marathon. The latter weeks of October will be busy for me. I have to do the distance earlier in the month.

Forcibly long

img_626520mi. I wasn’t thinking of running 20 miles today, 16 was going to be enough to do solo. I missed yesterday’s run because I was announcing at the Miami Children’s Health Foundation 5k. So today I couldn’t skip, the NY Marathon is only 6 weeks away.

I started alone at Dunkin Donuts at 5:30am. I ran down to PGA Blvd and back, spotting Aldo at the duck pond on my return trip. He said he was out to run 16 today, that was good news for me. I was already at 5+, so I would stay with him.

There weren’t many runners out this morning. There was a cycling event, Tour de Zeppole at Marcinski Rd. That had a police escort up A1-A when we ran south. I went with Aldo up to the Inlet park and south again. We increased our pace with each mile once we passed Loggerhead Park. I found it difficult to run 7:50, 7:40, 7:30.

I used new shoes, Skechers Go Run Ride 5 with my usual arch supports and stretchy tri laces, those worked very well all winter for me. I think they may be laced up too snug, I will wear them around and make loosening adjustments so they feel better during the week.

Coming out of the Inlet turnaround, Aldo said we would speed up. Our first mile was 7:20 and I was working hard to do that. We didn’t begin at that pace so we must have pushed 7 flat once past Circle K to get that as an average. I was not going to hold that pace back to the start point, I needed distance and time on my toes vs. speed today. Aldo gradually sped away from me on the flat A1-A section by Xanadu. I stopped at the turquoise rooves shower to wet my head, get more water and basically surrender to keeping up with Aldo’s pace. I ran slower down to Marcinski, then slower to Donald Ross Rd.

I decided that with 16 miles today I’d be satisfied, but when would I press into doing a long run of 20? I might want to do that today. I wasn’t thrilled with running further, my feet were sore, feeling squished in the shoes, and my energy level was low. Each mile was slow going down south again to the FPL traffic light at Seminole Club. It was also getting sunny and warmer. I came back up around the duck pond and finished with a shower at the Donald Ross beach entry. I spoke with Troy and Anita who stopped by on bikes, their IM training is almost done!

My long run adventure ended with a meetup and shared conversation with Franci at DD. Cross Country meets, her parents in their 80s, and her quest to run 2016 miles this year made for good chatter!

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Coming back to back

10mi. I’m happy to arrive early and make the announcements in Linda’s absence. I promote the Tuesday night fundraiser thingy, and run with Dave the whoe way. First time in my Go Run Ride4 shoes, very good! I ran yesterday’s 21 miler in the Ultras, somehow maybe when wet they bother the top of my right foot and outer edge of my left foot. These new ones are very comfortable. Dave and I ran well, stopping for his bathroom break at the pier on the way out and for both of us at the pier on the way back. I run at a much better pace than yesterday, it’s a full 10 degrees cooler than yesterday’s run. I really feel better on my left foot, and the cool temps add speed to our pace.

Split duty

21mi. Wanting to not waste my whole weekend prepping and recovering from the long run, I figure it would be better to do it Friday instead of Saturday. I do have that luxury. Jessica works in Ft Lauderdale this Friday and Saturday, so I could really do it Saturday but decide Friday long run would be the best way for me to prep for Miami pacing and get miles in early in my weekend.

I start with 10 miles starting at 4:45am from LA Fitness with Walter and Jen K. We run in the dark and in some rain all the way up Central Blvd to the Abacoa Stadium from water. We tried to hit the fountain at Benjamin HS but it was all locked up. I carried a lame water bottle with a leaky top, plus I left it in the refrigerator so it’s all over my hands and COLD! Not to be repeated…

After that I drive to run the next 10 miles solo along the beach. Rain clouds are all around and it’s drizzling on me as I start from Loggerhead Park. I head north, slower than I’d like. I run past the Circle K to Guanabanas, then back thru Dubois Park into the Inlet area, where I stop my watch and check out the waves and construction on the boardwalk. I run back south but with lazy, tired legs. Once I get to the turquiose roofs, I decide to run the Palm Treee sprints – that’s some redemption for slogging the early and solo part of the run. But it’s about the miles and time on my toes, right? I do that at about 75% which yields an average pace of 9:10 min/miles. Happy that I did all that Friday, I will show up Saturday to run a slow 10…

Pressing an early one

20mi. It’s a commitment to getting the miles in when I leave home on foot at 4:30am with the idea of getting 10 miles done before the store run. the whole thing is predicated on John remembering to wake up on time and show up at least to drive me home. If he does it right, he will come at 6am and do the run. He does! I average under 8 min miles to the store in the dark, but then I lapse into a much slower and more uncomfortable pace for the second half. All totalled I average 8:32 for the twenty, good for the pace goal at Miami. I ran with John and Dave C., good company and I’m glad I put in the time early. It was very very humid for January, almost like an August day. Everyone knows it – it’s sweaty from the first mile and throughout the beachfront run. Today is Jessica’s birthday, we will go to a nice dinner and I definitely did not wnat to wake up tomorrow and do this on Sunday!

My Oddest 20

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These new Skechers socks may have been the only part of the run that went as planned, they are very good!

20 mi. One of the more peculiar runs I’ve done…

I arrived at the Marcinski Rd bunker parking lot at 5:20am. We planned on starting at 5:30, but no Dave when that time arrived. I sent a text which must have woken him up, he replied and said he was sorry and would be another 30 minutes. I said I’d wait and we would start together.

He arrived and we saw a terrific sunrise with the silhouette of the palm trees framing the picturesque scene. We ran south on A1-A, the plan was to go to Mac Arthur Park on Singer Island first, then return to the beach road where we’d have plenty of water – and good scenery. Each of us had a 16 oz water bottle to start. A quick stop at the beach connection restaurant to visit the men’s room and top off my bottle. Dave had already drank his bottle near empty in the first 2 miles or less.  (A sign.) We ran towards PGA and onto Singer Island. We had each prepared to run this like a race, I brought salt pills and an M&M canister for Dave. I was tryingt he new organic Pro Bar chews I purchased at packet pickup in Wellinton’s Fit2Run store. The plan was salt every 4 miles, chews every 5. We made it to St Paul Church and Dave was concerned about water. Once at MacArthur park, his stomach started giving him troubles and he was out of water. I gave him mine, about 60% full and said we could probably refill the bottles at the church when we passed by. I figured it woud probably be open for early mass. If not, that whole facility had to have a hose or some way for us to get a drink. Publix on PGA was not much further if it didn’t work out…

Dave presssed through running to the church, it was open so he (with a shirt on) politely filled up our bottles while I stopped to chat with the doorman/usher. Once we got back on the road, he was happy to walk and see if his stomach would improve. No luck we walked almost all the way to Publix. Once there, we refilled both bottles again. Dave said I should run a few miles solo while he rested to see if his stomach issues would subside. I decided to run out and back to MacArthur Park again, adding about 4 more miles to my total.

I returned to Publix, Dave was sitting in the sun having finished a bottle of milk. He said the dairy sometimes calmed his system down, but not today. I said I would run back to the car and drive to Publix to get him so he wouldn’t have to walk home. I did this piece at a higher pace, some between 7-7:20 miles. My left hamstring was strained, not feeling the same as the right side. This convinced me, running alone at a good pace, to commit to getting it treated at Dr Larivee’s next week. I stopped at the Green Park to fill my water. I ran back to the car, drove to Publix and brought Dave to the parking lot. I said I may try to finish just under 5 miles to have our original 20 for the day. He surprised me and said he’d join in, now his stomach was in a good state. This worked out well, we ran to Carlin Park and back, a few water stops, and I finished with just over 20 miles.

I need miles at any pace for the half marathon I’m pacing in Melbourne, followed by the Palm Beach Marathon one week later. I will get the proper attention and care lined up for my leg this week, allowing for possibly 8-9 professional treatments before I pace the 3:55 group in Palm Beach.

I won’t forget this run – what a nutty experience we had!

Taking the day as an opportunity.

20 miles. I don’t get many Mondays off she the rest of the working world is at it. I decided that since my weekend was spent in transit to and from Tampa, today would be my long run. The 3 weeks from your marathon long run everyone is supposed to do. I drove to Loggerhead Park for a 7:30am start. I figured run south, turn and head north, maybe do extra miles up near the lighthouse or Jupiter Island, who knows. It should, be two and a half hours of just running and enjoying somewhat cooler weather. I began the southerly run, looking to keep below the 8 minute per mile pace. I knew where t he water stops would be, I thought a turn at PGA Blvd would be a good plan. The longer I ran south, the more desirable it became to keep going south and run through the miles. At first I thought I’d turn around at the St. Paul’s church, but I kept going. Mac Arthur park? Nope, kept going south. I drank at the Singer Island sidewalk fountain, kept going south. Now I knew I’d be going to Phil Foster Park for a water and restroom break. Once there, I had about 8 miles. I ran around Palm Beach Shores and past the Ocean mall then north. I saw my halfway 10 mile mark and knew that if I went the same way back, I’d be running past loggerhead park and to the pier or something before turning to finish where I parked. At 12 miles, it was noticeably warmer, maybe 9:15 or so. Coming back up lonely Singer Island past the state park, even warmer. The breeze of cool air I started with in Juno Beach was gone. Now I was feeling the effects of not too many recent long runs, no buildup to this, etc. my knee hurt on the right side, I stopped for less than 60 seconds, let it rest and continued with no additional pain from that for the rest of my run. I had two gels with me, one eaten at 8 miles, another at near 16 miles, the water stop at KrankIt. That’s a reliably COLD fountain at any time of day! Once back in Juno Beach, I went around the Duck pond and north again. I hit the Donald Ross water stop! stretched a bit, and kept going north. My pace had slowed but I was still below 8 min miles most of the times I saw my Garmin. Running all that way, I was surprised I didn’t see people I knew riding or running. I went just past Marcinski Rd then turned to get the final mile, which was hot and had me feeling creaky in the hips. I finished and met with Brandon and Diane LeBar. They were at the beach with the two kids and Brandon’s parent who were visiting to see the new baby Aubrey. I showered and spread my towel out in the shade under a palm tree near the shower. I laid in the cooler shade for about 20 minutes, made an appointment for a deep tissue massage and stretched my tired legs.

I drove to Publix after the run, got a quart of low fat chocolate milk, drank that and went early to the massage. Hillary was great, she really dug into the sore spots and she recommended I take an Epsom salt bath after the massage. I had the time, did it, I believe it helped. I won’t be pushing a competitive time in New York, but I will be ready to run a good pace through the city and finish smiling!

Plenty of time on my toes.

20130909-185612.jpg32mi.  I wasn’t looking forward to this one. Saturday run was taken from me as I went to John’s CC meet instead, He did very well, his times keep dropping as I told him they would.  Maybe I’ll train for 5k proficiency, but I don’t have it scheduled for anytime soon! It’s long run time ahead…

I had to wake up at 2:50am to put myself up in Juno Beach to start running at 3:30. I parked at the Marcinski Rd bunker lot, only a Town of Jupiter truck was parked there tending to bathroom cleaning duties. I had a belt bottle with one scoop of Carbo Pro, and a hand bottle with one scoop of EFS powder. I brought a few salt stick plus caffiene pills and my phone in a pouch. Before leaving the house, I put an almond butter and jelly sandwich in a bag for the car, and an extra scoop of both Carbo Pro and EFS in my car for a later refill. I ate a banana on the drive over to Juno Beach. Running started with the visor light on and a red flashing clip on light mounted to my belt. I headed south through Juno town, avoiding sprinklers and feeling the humidity alongf with the 79 deg heat. I stopped at Donald Ross Rd for a pee break, only to knock my head hard on a weird branch that grows up and over a park bench. I thought about returning in the daylight to rid the rest of the beachgoers this menace, I know it’s in the way and plenty of people probably knock their forehead on this tree while using the bench.  It was supposed ot get cooler as 6am drew closer, the stretch of road on Singer Island along with the Juno area behind the tall condos had no breeze. Once on Singer Island where the road opens up to the water on the Munyon Island side I felt cooler breezes, By then I was very sweaty and looking for anything different besides dark road views. I brought an iPod shuffle and listened to the music in the dark while running Singer Island. My pace was slow, 9:30-9:45. I saw a helicopter combing the beach, from the south to the north right past me, then returning a half hour later when I ran by the Ocean Mall curve of A1-A. I made a men’s room pit stop at Phil Foster Park, I was there before most of the boaters! Running back was simialr, breezes every few minutes until JD MacArthur Park, then dead flat air and humid. Cars came up behind me once I got on the curve near Lost Tree Village, people heading to their Sunday workouts at 6 I presumed. Tropical Triathlon was today, many athletes would attend that over a Sunday ride or workout. Part of my not being excited about this run was knowing I’d have little interaction with other runners, no store group to meet up with, this would be lonely like my Georgia race. I ran up the NPB/PBG Us-1 stretch and then Juno Town Center and duck pond area. Now it started to get light out, I thought maybe I’d see friends waiting for daylight to start their ride from Loggerhead park – no luck. I cam e back up to my car, ate some of the sandwich, refilled the botles witht he scoops of powder and left north. I saw Meredith and Teresa running south, they were heading to the lulu store yoga class after their run. I started hatching the idea of running farther north instead of coming back to this point and going south to PGA one more time. I figured Jupiter Island would be more interesting, new road, cyclists to see and all. I did just that, running up past INdiantown Road, Circle K, Guana Buanas, the two bridges and the lighthouse. I took the sunrise picture from the US-1 bridge. That thunderstorm cloud stayed in front of the sun most of my run up and down the beach road. This was a great save for me, not having used sunscreen. I had thought out my route so I’d have the side of the road to hide behind Sea Grape trees when the sun got hot, but it wasn’t necessary. I ran up Jupiter Island to the end of the sidewalk and condos. That’s picture #2 – the sign for Jupiter Island where their police take over from Tequesta.

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Running back a waved at a few cyclists I know and still enjoyed the shade from the clouds. I stopped at Coral Cove park for another pit stop. Not just serving as a bathroom break, which I could have done without, it was good to rinnse my face, put cold water in my handheld bottle, clean my sunglasses, yes this was a day to sweat. Running back over the bridges and onto beach road again, I saw and spoke with Dave Stone and Seth Kaufman. Then I ran to the Inlet park and was re-introduced to “Patch” at the fountain and bathrooms. He ran back faster than I did, so I was solo to Carlin Park. I met Darlene att he water stop on top of the hill, and ran with Darlene to the Bluffs. Then the last half mile was solo. I changed into a bathing suit, left all of my swaety run clothes behind and showered off at Marcinski Road. My legs felt good, only some annoyance on the outer bones of my right foot – a new feeling. I went to DD and chatted with Erin and another rider she was with. Good to be done, now I wanted to recover and eat. I knew John would be waiting for me to do something, he has an idea to get new run shoes at Fit2Run with a coupon I have. So maybe we’ll do that. long run done for Atlanta, a few hill workouts then make sure I have the right clothes and batteries packed for the race!

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