Of All Things
Of all the things I could have spotted as I was coming out of the subdivision from Kelley Street onto Front Beach Road, the last I expected was a sidewalk. But there it was, a sidewalk, sitting there begging to be stepped upon. Recently extended to this point, I believe it's now continuous from here to the central part of Panama City Beach, six or more miles East of Beachside Resort. I'll have to test that hypothesis someday. I usually prefer streets to sidewalks, but Front Beach Road is different: highly crowned, and busy enough to be annoying. On FBR, you're best off using the sidewalk.
Overdue Bonk
Distraction 1 (about 4 miles into the second loop): The Orange Trail makes a sharp right turn. In the process, it goes from Kelly Street to Bear Track Trail. Reflecting on this, I must point out that Kelly is more of a trail than a street, and Bear Track is more of a dirt road than a trail. I also wonder if this Kelly Street is in line with the other (driveable) Kelly Street that's near Beachside Resort. I stop to reflect on this some more.
Distraction 2 (about a mile later): A snake! It's pretty good-sized and is taking up residence right in the middle of the trail. I can get around it, but I still stop to admire its nice colors and patterns. I later learn that it is a corn snake.
Distraction 3 (a half-mile later): Shells! Here on the side of the trail, seven or so miles from shore. Someone must have dumped them here. All fine thoughts, but most importantly, they enabled me to stop and reflect, thereby providing another fine distraction.
I should be powering myself right by these distractions, but I'm not having a good lap. Laps are the 9.5-mile Orange loop that goes around the perimeter of Panama City Beach Conservation Park. The first one went fine; all I needed was to consider my original goals for the day:
Goal 1: Complete two (2) 9.5-mile loops
Goal 2: Run the second loop as fast or faster than the first
Goal 3: Finish the 19-plus miles at a good pace
So, one out of three ain't bad, is it? It wasn't the distractions that got to me; I was already crashing. The only thing left was the burning. That happened as time went on: a slow burn. But one that did get worse as it went on. With halfway to go on this second loop I encounter the distractions and proceed to run slower and slower and slower and slower. I barely stumble back to my car.
This was quite a bonk. I gotta say, I was due for a real stinker. I got it.
Continuous, Maybe, Contiguous, Not
Note to self: Do not plan to run more than nine miles. I would have been way better off the other day, had I done just one 9 1/2-mile loop. And today, that new sidewalk into town only got me 4 1/2 miles before the big-time construction slowed me way, way down.
A smart runner would have turned back. Me? I try to go on a little further.
Said sidewalk wasn't entirely connected anyway, but that traffic circle they're building at 79 and Front Beach Road (the same one they've been building for years and years now) is enough to stop anyone dead in their tracks. There's just nowhere to go. I wind up running around parking lots to get up to five miles before turning back.
A funny thing happens on that return, however. I run faster and faster, and I finish strong. Of all things.
I have nevertheless decided not to register for a half-marathon scheduled for this Saturday. Racing is a good thing, and I'm sure I need it. But this race is in Pensacola, two hours away. The driving distance, along with my not-so-great state of fitness, were the deciding factors. Maybe I can hit the track or the park sometime this weekend to get something of substance.
Does the Body Good
We all know that running does the body good. Running on a softer surface on occasion, as I do here at PCB Conservation Park, does it better than the concrete and asphalt closer to Beachside. And other aspects of running at the park do me good as well, like the peace and quiet, safety from traffic, and clean air to breathe.
The air is indeed cool, crisp, clean, and clear today as I begin my sojourn around the park. Today's goals are similar to those of last Tuesday. But of course, I'm hoping for a different result. A little redemption would be nice. The woods are lit up by the bright full moon, and I almost don't need my headlamp. Even so, I start slow so that I (hopefully) don't need to finish slow, like last time.
After about two miles, I notice the faint odor of smoke. It gets stronger and stronger, and eventually, I can even see a smoky haze as the sun is rising. Breathing is becoming more difficult; it's like being next to a smoker in a confined place. It occurs to me that breathing this stuff in is most assuredly not doing my body good.
The smoky air begins to clear as I finish the final two miles of that first 9.5-mile loop. Evidently, the smoke only lives in the Northwest corner of the park. When I get back to the car and visitor center, the air is crisp, clean, and clear again, although not quite so cool. I suppose I should head back out for more, as planned.
But I do not want to encounter that smoke again. So instead of the usual Orange trail, I take the Blue one. At 6.7 miles, it's not quite so far, but it does not go to that far corner where the stickiness lives.
I actually pick up the pace and run fairly fast now that I can breathe. It's getting even lighter now that the sun is up, and I'm in my element. When I return, I still have a couple more to get my miles in, and I do. Easy does it at this point.
I think the 'ole bod came through okay.
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| At the trailhead between loops at Conservation Park |
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The Bad and the Ugly
Yesterday was a good day; I did a Yasso workout (10 x 800) on the roads, and in the process, I also got two six-mile loops in. Today, not so much. I guess it caught up with me, but I could only do nine miles, rather than the planned ten to twelve.
I'm not too concerned; these things happen. I am a little concerned, however, about the twinges of sciatica, or something like it, that I am feeling later in the day whilst walking at St. Andrews Park. We'll see where this goes.
Today's Tremendous Tempo Training Trot
I took a couple Vitamin I pills yesterday to ward off that possible sciatica, I almost never take more than one, and I don't even take one all that often. Today, I am feeling okay, although a little wary, as I start the run. My first six go alright, so I pick it up some for the second six. Guess what? It goes good as well. So much so, that I will do something rare (for me): I will document my splits.
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| Splits for the second 6-mile loop |
Okay, enough pride. Back to reality.
Third Time is a Charm
It's my third time running at Conservation (the other two were longish as well - you can read about them above). It's also my third run of consequence for the week (the other two were an interval run and a tempo run that you can read about just above). This time, I was determined to make it two decent, complete 9.5-mile loops and to finish strong.
The first loop was early; it was dark as I got started. I ran pretty slow, even considering that I picked it up toward the end. Now on the second loop, things are a little different. The sun is well up in the sky, and I'm awake. About halfway through, my mile splits finally dip below ten minutes per mile. Can I maintain that till the end?
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| PCB Conservation Park Pre-dawn |
I can and I do. It isn't easy, but I manage to get there. 'There' is 19-plus (I actually jog a little more to make twenty), a relatively strong finish, and over seventy miles for the week. Things are going fairly well. Fairly.
Dress Rehearsal, by the numbers
1) 3:54 - I start too fast, and ask myself, is this sustainable? The answer comes back, and it's a no. So I slow down a little and manage a time for this 800 that I wouldn't mind having for all ten.
2) 3:50 - Well, this one's better still, and I'm still feeling fine. But it's only two down and eight to go. That's a lot.
3) 3:49 - Now, is this sustainable? Can't be. But I'll continue to forge ahead.
4) 3:49 - I gotta say, this is pretty consistent. Consistency is a good thing. Why do I keep hearing footsteps, mostly behind me? I'm alone here at the Arnold High School Track because the kids have off for Martin Luther King Day. I eventually determine that the footsteps I hear are my own, an echo bouncing around the stadium area.
5) 3:46 - The reason my footsteps are so loud is that I'm wearing my
Nike Air Zoom Alphafly NEXT% shoes today, and they're noisy as hell. I wear them almost exclusively for races, but I'd decided to make this run a dress rehearsal for the upcoming Tallahassee Marathon. I've even got my toe socks on. They (the shoes, not the socks) do sure seem to make a difference.
6) 3:45 - Despite the short break I just took, this whole thing is getting mighty tedious. Yet I keep cranking out these pretty-good splits.
7) 3:48 - Okay, that one was slightly slower. It would have been worse had I not noticed the slowing splits along the way and picked it up some.
8: 3:45 - Now there are only two to go, and I think I will be able to do it. Not that failure is an option.
9) 3:45 - Now, just one more. I am fairly sure I will be able to do it. Time to unleash the beast.
10: 3:39 - The beast does get unleashed, but I wouldn't say he ran with unbridled fury. Still, this winds up being the best of the bunch; I can't complain. I don't even know whom I would complain to, even if I could.
Yasso, Here we go Again
It's Tuesday. That means it's time for another (third of probably three)
Yasso run. After
Saturday's long run at home, I took it easy on Sunday and took Monday completely off. Therefore, today's the day. Tallahassee is a week from Sunday; I may do something of slight substance (SOSS) next week, but probably not quite so many 800s. Let's make this one a good one.
Last week's Yasso run was at the track, and it was using my fast shoes, so it was decidedly fast. The week before, I did it as part of two Beachside Six (mile) runs, and those intervals were slower. Today, I'm trying that again, hoping to at least keep all ten 800 times below four minutes.
Guess what? I do it. They're not as fast as last week's ten on the track, but they're pretty darn good. I'm happy with the run, and I'm happy that it's over.
All Dressed up, Noplace to go
Besides being dressed up, I'm coffee'd up as well. Maybe I can beat the storm, I think. It's only a little after four, and weather.com tells me I have an hour or so. Maybe I can get at least a few miles in before it hits, I think. But then, during my final preparations, I begin to hear the boomers. I stick my head out to witness the beginnings of the storm. The lightning over the gulf is pretty cool, but a little too scary for running. Now, I will have to wait until six. That's when the fitness room opens. Treadmill, here I come.
No, I don't. I wait a while longer, and it's not raining so hard, so I venture out into the wilderness. I only shuffle around between raindrops for a few miles, but I'm treated to another rainbow.
Last Long Run, and I really mean it this time
Tallahassee is now just over a week away. It's PCB Conservation Park and it's really and truly the final long run before that big dance. The first 9.5-mile loop went just fine. Now, if only I can keep this going. "This" is pretty-good pacing during the second loop around the park. Each mile generally gets faster, and that's the way I like it. The final miles are fastest of all. As you may have guessed, I'm quite pleased with this. But the proof will still be in the pudding.
Depletion run
It used to be that for the week prior to the marathon, you would eat fewer carbohydrates than usual for three days, then load up on them for the three days just before the race. After the first three days of carb depletion, you would do a 'depletion run' to further deplete your glycogen reserves before you start to load. Although carbo-loading is still a thing, the depletion, as well as the depletion run, have fallen by the wayside. I'm not entirely sure why.
Regardless of what's in vogue, I did just complete my three low-carb days, and today, I did my depletion run - ten miles at a pretty good pace. The run went fairly well; I'm reasonably happy with it.
I'm otherwise tapering. Only a handful of miles are planned for the next couple of days.
I should add that my biggest concern for the race is that I probably weigh in higher than I ought to. I'm hoping that the fast shoes will counteract this great weight thing.
Not the Tallahassee Marathon Race Report
Looking for the Tallahassee Marathon Race Report? It isn't here. It's in a separate post. To see it, click here.
Recovery Slog
I was going to call it a recovery jog, but it's too sluggish to qualify for anything but a slog. However, it's also kind of fun.
I can go left, toward the sunrise, or right, toward the moonset. I choose left. It was a spur-of-the-moment decision to run on the beach, but I think it was a good one. It seems to be just what the doctor ordered for my tired, sore muscles and bones. Of course, I sink in too much as the footing for running is poor. That's why I run so little on this beach that's right outside our door. But today I sort of enjoy it.
I shuffle along and enjoy the sunrise and the nearby surf. I pick up some trash along the way. Eventually, I turn back. I get three whole miles in, but it took me over an hour. And I'm okay with that.
Slogans of the Week
Look what the cat dragged in - For the second day in a row, I stumble into the room looking and feeling like a drowned rat. At least I got my ten miles in today. Yesterday...
The better part of valor - I'm five miles into my planned ten-mile run when I see the first flash of lightning. As expected, that's followed up by some thunder. And it's just started to rain. I decide to cut the run short and get back to safety. It is discretion, of course, that's the better part of valor.
There will come a day - There will come a day when I can no longer do this, I sometimes tell myself. But today, I continue, is not that day. By the same token (or perhaps a different one), I could also say that there will come a day when I can run (relatively) fast once again. But today, I retort, is not that day It's been a week since Tallahassee, and I'm still babying myself. When will...
Cooldown from Hell
Cooldown from hell can take on two different meanings: that the run was hell and I was merely cooling down from it, or, the cooldown itself was hell. It is that latter context that I'm thinking of today. The two Beachside-six loops had actually been going fairly well up until now. I'd done a Yasso, with six of the 800s coming in the first six-miler, and then the other four at the start of the second. But now, I have three more miles to complete that second loop, and for a cooldown, that's about two and a half too many. Those three miles are tough! I'm just slogging through them to get back home. But eventually, I do. The 800s themselves were slower than those of a few weeks ago, but they were good for getting the cobwebs out. It's time to get motor-vated once again. For what, I don't know.
Chasing my Shadow
It's plenty warm out here in PCB Conservation Park. But it's a decent-enough long run; my first long one since Tallahassee and my first run here in three weeks. The first loop was slow, but this second one is better. Until the heat from the sun comes into play, that is. I've learned to run these 9.5-mile loops clockwise most of the time to avoid finishing up facing the bright sun. This works, even today when it's getting hot. I manage to have each mile split get faster, in spite of everything. It always feels good to finish strong. And although today's run isn't as fast as that last one I did here all those weeks ago, it's good enough to call it a success.
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| Long shadows in the park |
Why Can't I average ten minutes per mile today?
It's nice when I can average ten minutes per mile for a particular run. I do sometimes, but only occasionally. Why not today? The reason is that I can't run even one mile under ten minutes, that's why.
I suppose it would have helped if I'd had more rest after Thursday's long run (where I did beat that pace during the second half). At least today's run is done. I made it back up to seventy for this week (yippee).
Overdue Bonk, Part II
Over the past week and a half (after Tallahassee), I've been slowly clawing my way back into shape. I even did a long run (see just above) and a couple of speedwork sessions. But I was nevertheless a little concerned going into today's planned long run. Monday's Yasso run was still lingering in my old legs, and I felt dehydrated even at the start.
Having said all that, my first PCB Conservation Park 9.5-mile loop is going well. I'm gradually increasing my pace, and I will wind up with a decent time as I finish up. The thing is, I'm not feeling it. Well actually, I am. My soreness is more pronounced now, and I'm even more dehydrated in this heat and humidity. I'm thinking of calling it a day. Maybe just another mile or two upon my return. With only a half-mile to go, I'm running about as fast as I can go. That's when another runner (of all things) catches up with me, and then runs alongside me for the rest of the way.
It's a little surprising because I rarely see too many runners out so early. More do come out later (when I sometimes come back to walk with Debbie). My companion and I talk some, and then converse more when we arrive back at the visitor center. He's young, from Ukraine, and apparently very fast. He comes here nearly every day, so it's surprising that I haven't noticed him before. He's got the Las Vegas Marathon coming up. Nice conversation.
I say goodbye and begin running again. I'm slower than before, and it's even hotter now, but I somehow manage to slog enough additional miles to get up to 18 total. It (and I) are not a pretty sight.
One more
I'm doing one more long run at Conservation. Even though it's hot, it's a good one, with the second loop faster than the first. I do manage to take a tumble, but the tuck-and-roll saves my butt (actually, my head) - I get up and keep on truckin'. Not bad.
In fact, not bad describes these two months of running pretty well. I'll take it. Now, back to Ohio.
For more about PCB, check out our travel blog.
