Pinellas County - Base: 6.35 miles, 00:09:37 average pace, 01:01:02 duration
not base. not sure if it was heat, humidity, pace, or all the yard work i had been doing but my HR was really high. fun, but it did not feel relaxed.
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Pinellas County - Base: 4.78 miles, 00:09:06 average pace, 00:43:27 duration
another great evening run!
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Base: 4.50 miles, 00:09:41 average pace, 00:43:35 duration
was not sure if i was going to be able to get a run in or not. felt a bit rushed but overall it was a good one.
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Pinellas County - Base: 4.76 miles, 00:09:04 average pace, 00:43:07 duration
good run with no pain. legs were still sore but no big deal. i think i was going a bit too fast and needed to slow it down by about ~30 seconds, but the body did not seem like it was pushing too much either.
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Pinellas County - Recovery: 3.13 miles, 00:10:05 average pace, 00:31:35 duration
easy run to blow off steam and test out the leg and hip. after the squats and lunges today my body was happy with a 10:00 pace. had some discomfort in the left hip at around 2.60 miles but it quickly went away. overall it was a pleasant run in the evening.
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@bmallred@staystrong.run notes from the diary

kept it easy since my left glute is a bit tight w/ some pain. just ran back and forth in the neighborhood hitting those rolling hills. nice chill to the air even though no rain.

Pinellas County Running: 3.16 miles, 00:08:30 average pace, 00:26:52 duration
aiming for whatever felt easy. the humidity really was heavy with a light fog. woke up with no real pain and it was not until the end of the run where i felt a slightly sharp pain around my left glute and a bit in the left hip as well. thinking i need to reduce mileage a bit and try to train around it until i feel good enough to get back in to a routine again.
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Horry County Running: 7.00 miles, 00:09:17 average pace, 01:04:56 duration
beach run. i think it was around mile 4 where my leg and glutes had the piercing pain again. although my pace and HR did not really show it i was in a lot of pain. the following two days i took some ibuprofen which is very rare for me but i needed whatever inflammation on my ITB to ease a bit.
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Fairfax County Running: 4.32 miles, 00:09:29 average pace, 00:41:01 duration
decided to snake through the neighborhoods… rolling hills and quite a bit of traffic. my left knee and glute were piercing and it didn’t stop throughout the day. it was better when i stood because sitting aggravated it more.
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Fairfax County Running: 4.32 miles, 00:09:29 average pace, 00:41:01 duration
kept it easy since my left glute is a bit tight with some pain. just ran back and forth in the neighborhood hitting those rolling hills. nice chill to the air even though no rain. the pain was piercing and did not stop throughout the day. it helped to stand because sitting aggravated it more.
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Fairfax County Running: 4.25 miles, 00:08:49 average pace, 00:37:25 duration
cool weather with a drizzle made for a nice little run. did not want to cross too many major roads so did a few loops. the rolling hills were a nice touch too.
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Skyway 10km: 6.28 miles, 00:08:28 average pace, 00:53:09 duration
went in with no expectations. did not go all out but still put in a good effort. there were a lot of people (8,00 in total) and the majority were walking which is not a big deal but did mean a lot of weaving through trying to find opening. it was a great production and would do it again if i had someone who wanted to run it with me.
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Easy: 2.34 miles, 00:09:32 average pace, 00:22:18 duration
quick and easy run. cut short by work meeting.
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Moderate: 3.02 miles, 00:09:02 average pace, 00:27:18 duration
testing out the left knee again, but in the real world. it was fine. took it easy but not super easy so it was a good test.
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Easy: 3.00 miles, 00:10:01 average pace, 00:30:02 duration
just an easy run after a few days resting the knee. had a few pings the first half mile and then it went away until about 2.75 miles in. called it soon after.
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Pinellas County - Long Run: 7.01 miles, 00:08:51 average pace, 01:02:06 duration
my heart rate really got up there and i could not slow my pace down reliably. it was a fun run but it also aggravated my left knee from last weeks long run.
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Easy: 4.26 miles, 00:09:32 average pace, 00:40:38 duration
test run on the treadmill with simulation of skyway bridge (grade of 4%) over and back at a comfortable pace.
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Pinellas County - Tempo: 6.26 miles, 00:08:33 average pace, 00:53:29 duration
whew, it was a tough one. very little sleep from working late last night and an early morning for my son’s coding club. it was a pleasant run, but it really took the energy out of me.
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Pinellas County - Long Run: 8.50 miles, 00:08:53 average pace, 01:15:32 duration
nice run in the rain. spoke to a soldier humping his way through the park in preparation for special forces training. overall run was great, but i did land funny on my left leg which made it sore for the next day or so.
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Pinellas County - Tempo: 5.00 miles, 00:08:27 average pace, 00:42:16 duration
looks like my HR did it again… at about 2 miles in it went from 137 to 150. something must be wrong which sucks because now i cannot trust it. the run was pretty good and definitely felt like a tempo.
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Pinellas County - Easy: 3.13 miles, 00:08:27 average pace, 00:26:24 duration
felt crazy relaxed and easy breathing. i did notice at around the mile and a half point (11:30 in?) my HR jumped. around this time i also noticed i had to switch to more mouth breathing because my nose was running. going to try to take note of this because if it is a fault on the watch side then i can not consider it a reliable measurement.
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St Petersburg Distance Classic Marathon: 26.41 miles, 00:11:23 average pace, 05:00:39 duration
first marathon down. everything that could go wrong did. honestly i am just proud i did not quit. now i have to look at the run and figure out what i can tweak or add to my training. had a cramp start in my right quad at around mile 15. then around mile 18 both of my calves started to feel odd as if someone was lightly strumming my tendons. then they seized! this continued for the remainder of the marathon where i would walk then try to run and then stop when i had to. then during the entirety of the pace my nose would not stop dripping making it difficult to breathe. ha! also my shorts almost came down twice and i had to re-tie them while carrying my handheld water in my teeth. seriously, so many things i did not expect and had not happened in any previous runs.

really happy to be able to eat spicy food and have some alcoholic beverages again though!
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Pinellas County - Shakeout: 3.01 miles, 00:08:34 average pace, 00:25:48 duration
felt good to be running. little twinge in the knee but i do not think it was anything to note. the run was easy and just chilled with the music. HR spiked for some reason on the last half mile but whatever.
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Easy: 5.03 miles, 00:09:11 average pace, 00:46:10 duration
easy peasy. tested out the new handheld water bottle. i think it went well.
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Pinellas County - Easy: 4.83 miles, 00:08:46 average pace, 00:42:20 duration
went out easy. HR was around 149 until stopping for a traffic light. afterwards it was consistently mid- to high- 160’s. overall effort was still minimal, but maybe higher HR was due to the congestion i seem to have picked up the last couple of days?
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Pinellas County - Long Run: 8.04 miles, 00:08:22 average pace, 01:07:15 duration
rain and wind the entire time. it was a blast! kept it at the hardest pace of the marathon plan and did well. this was the last hard session before the race!!!!
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Pinellas County - Tempo: 5.00 miles, 00:08:55 average pace, 00:44:36 duration
switched it up from easy to tempo. pretty good run but HR was more elevated than i had hoped for. then again the sun was up.
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Easy: 5.00 miles, 00:09:03 average pace, 00:45:16 duration
this felt really light!
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Pinellas County - 90’: 10.13 miles, 00:08:25 average pace, 01:25:14 duration
did not pay attention to the watch. just set out for something comfortable and maintainable. i think i accomplished that pretty well today.
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Pinellas County - Easy: 7.00 miles, 00:08:35 average pace, 01:00:05 duration
i know the stats won’t scream easy, but as far as level of effort goes it completely was. it started off at a decent pace which was comfortable and at the first crosswalk my HR was 129. i did not check it again until the next crosswalk (~3 or 4 miles later) and it was 168 or 170. i just kept the same pace since my breathing, legs, and overall feeling still pretty comfortable and easy. no knee issues. this was a great boost in confidence.
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Pinellas County - Long Run (part II): 2.65 miles, 00:10:47 average pace, 00:28:35 duration
continued the death march to cool down but was very hard to breathe. felt tight chest similar to hyper tension
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Pinellas County - Long Run (part I): 11.63 miles, 00:09:54 average pace, 01:55:08 duration
did not really want to run today. but i did it anyways and it felt fin until my dumb ass decided to go over one of the clearwater bridges. took everything out of me after those hills and had a hard time getting the legs moving again.
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Recovery: 3.11 miles, 00:11:48 average pace, 00:36:41 duration

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Pinellas County - Tempo: 5.16 miles, 00:08:42 average pace, 00:44:57 duration
knee felt better. definitely harder to breathe w/ the humidity.
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Pinellas County - 90’: 5.01 miles, 00:09:04 average pace, 00:45:25 duration
tired, fatigued, stressed (work), and weird knee pains were enough to end this early. the humidity probably did not help.
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Recovery: 3.11 miles, 00:11:30 average pace, 00:35:45 duration

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Pinellas County - 5 x 1mi [1’30”]: 7.66 miles, 00:08:52 average pace, 01:07:54 duration
during the warm-up my legs felt so heavy. the first interval was a bit rough with the legs, but each afterwards was smooth. did not actually feel too hard which is a great sign i think.
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Pinellas County - Long Run: 17.80 miles, 00:08:57 average pace, 02:39:13 duration
practiced a marathon pacing strategy (simulated) of 5km/10mi/10mi/5km. went pretty well even though i was going faster than the paces at each step. but overall i felt good. also scouted out one of the two overpasses i will have to climb during the race. definitely nothing compared to the regular ones. freezing! started at 33F and ended at 45F. pretty lonely out there because the cold kept everyone inside.
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Pinellas County - Tempo: 6.02 miles, 00:08:21 average pace, 00:50:15 duration
took a bit to get warmed up but finally found a stride.
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Pinellas County - Easy: 4.06 miles, 00:08:44 average pace, 00:35:25 duration
another good day
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90’ (part II): 5.25 miles, 00:08:34 average pace, 00:44:59 duration
finished up the mileage later on with everything just feeling really great and disappointed when i had to call it quits.
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Pinellas County - 90’ (part I): 4.53 miles, 00:08:41 average pace, 00:39:21 duration
whoa this run felt great. seemed very fun effort while the heart rate was relatively low with a nice pace. it was very cold out, 42F with a wind chill of 38F, but it didn’t matter once the engine was going. unfortunately, halfway through the run code brown sirens were blaring and had to cut it short.
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Recovery: 3.11 miles, 00:10:54 average pace, 00:33:52 duration

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Pinellas County - 10 x 1km [30”]: 8.22 miles, 00:08:42 average pace, 01:11:36 duration
good session besides warning signs of code brown. kept the paces at around target pace of 8:30. i figure this may be close to maximum effort for the marathon so wanted to practice.
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Pinellas County - Long Run: 16.03 miles, 00:08:58 average pace, 02:23:34 duration
my ankle, achilles, and calves were fine walking but really tight the first 3 miles of the run (maybe the rope course?). kept it light for the first half then attempted MP or quicker. it was a little hard at times but comfortably discomfortable? all-in-all it was a good run.
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Pinellas County - 1 mile [1’30”]: 5.34 miles, 00:08:42 average pace, 00:46:26 duration
another great run. i may have pushed it a bit too hard on the last interval towards the end because i noticed my breathing had become ragged.
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Pinellas County - Easy: 5.05 miles, 00:09:08 average pace, 00:46:08 duration
everything clicked today. kept a steady but mildly progressive pace whilst keeping the heart rate in zone 2 for the most part. nothing felt strained and breathing was easy. this one was a great boost in confidence seeing the progress made in the training and very happy with it.
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Pinellas County - 90’: 10.27 miles, 00:08:40 average pace, 01:29:00 duration
very cautious with my right knee and ITB. so took a bit to warm up to a good pace. felt like a lighter tempo overall which was the aim and very happy with the current level of fitness.
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Recovery: 3.11 miles, 00:10:53 average pace, 00:33:49 duration

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Pinellas County - Hills: 5.15 miles, 00:08:54 average pace, 00:45:51 duration
went to the nearby overpass for some “hills”. stopped after four passes just to be mindful of my right knee a bit. the legs were still very tired from the long run surprisingly.
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