The Long Run

3.6 @ 11:19   HR 125 bpm

Monday morning easy run doing 1/4 run, 1/4 walk in WLV

5.94@8:23

I ended up calling this "mixed intervals" but it was really supposed to be more of a descending ladder with increasing paces - 1200, 1000, 800, 600, 400.  But instead it was more like -  1200, 600, 400, 800, 500.   During what was supposed to be the 1k, felt way off and ended it early and then sort of ran whatever.  Better than nothing I guess.  Strava says I PR'd in the 800 and 400, with me beating my previous 400 PR by 0 seconds.

It is interesting that in the about 7+ years of using Strava I have not run faster then these paces.

4.53 @ 10:52

Just one run today, no evening run due to work function.  Easy run 1/4 run/walk with average pace a little faster than normal for this type of activity.

7.02@ 7:46

5 mile tempo run with goal pace of 7:24 and actual pace 7:09 - 7:16, 7:07, 7:00, 7:16, 7:06

Had to get an early start so Jessica could make it to an appointment and I'd drop off Charlotte at school.

Getting workouts and paces from Run Less, Run Faster with goal time of 3:20, a bit of a stretch but want to see how far I can make it and either hang on or if I'm falling apart maybe regroup.  So far, kind of good.

Next week's tempo is 4@7:09 which is the pace I ended up doing today for 5 miles so in theory it should be easier.

3.02@11:35

Easy running 1/4 run/walk.  Some soreness in my left achilles or maybe it is some PF starting, feel it after sitting.  Thought I might not be able to run this morning but felt fine while moving and no worse afterward.

No running today, had gone out to Orlando to watch Charlotte at her cheer competition.  Drove out last night so we'd be there early, traffic was horrible.

Headed back after the competition, traffic was just as bad as last night except at least it wasn't dark.  I-4 can be crazy.  Might've been better just to get up early this morning and miss the traffic at least in one of the directions.

17.03@8:35

I woke up this morning wondering why it was so dark out and why was I so tired?  I'd forgotten all about daylight saving time change.  Alarm at 6:50 to give myself some time to sleep in but not start too late.  Had a goal pace in mind of 8:23 but decided anything faster than 8:50 would be reasonable.  

Started with loop in Westlake Village, then did big loop of Belcher, Klosterman, Pinellas Trail and back to WLV.  Fastest mile was mile 8 at 8:10 pace but didn't try to hold it, actually backed off slightly.

In the end managed to get the job done but it wasn't a feel good run but at least now it is done.  20 miles next week.

Later in the day helped my parents straighten up some things in their garage.

4.1 @ 10:04

Ended up doing 5 x 400m - 1:35, 1:32, 1:28, 1:29, 1:25

Scheduled workout was 5 x 1000m @3:50

Decided to cut back due to shifted long run from Saturday to Sunday and still feeling long run effects combined with time change - still needed recovery time according to garmin.

But I'm glad I didn't just run easy today, the quick bursts made this an enjoyable run.

AM 3.7@11:36 - 1/4 mile run/walk easy in Westlake Village

PM 3.46@11:36 - Wednesday evening run at Starkey Market with Daisy and Cynthia.  No Evan or Joe tonight, kind of warm out but nice just after sun went down.

6.12@7:51

4 mile tempo run with goal pace of 7:09 , actual splits: 7:07, 7:11, 6:55, 7:06

Pretty much where I wanted although I'm hoping to get to the point where this feels easier and the harder pace but still doable is more like 6:45.

Well, next week is 3@6:54 so will see how that goes.

My Facebook status came up from 17 years ago when I posted that I was feeling good about my long run, that's all I posted.  So I checked the blog here and saw that I did 7 mile tempo run in the 6:40's range.  Wow, can't believe that was 17 years ago and can't believe I'm hoping/trying to work toward doing that sort of run today.

2.55 @ 11:09

Short and easy run, 1/4 mile run/walk.  Active recovery before tomorrow's 20 mile run.

20.12@8:28   HR 155 bpm

First 20 mile run of this training block.  Was shooting for 8:38 pace.  Ran from Starkey Market, up Starkey Blvd and into Starkey Park on its bike path to about 5.5 miles out before turning back.  At the turn around point, pace average was about 8:34 (first mile was 9:21, then 8:28), with miles 2-10 fluctuating but around the same.

Once I hit the turn around, felt a burst of mental energy so I picked it up a little, but next two miles slowed but still faster than average pace.  Felt like the wheels might come off, but setttled into a more relaxed feeling.  With three miles left to go I resisted the urge to stop and stretch, then finally getting to the last mile did 7:55.

Weather was good , high 60's at the start but warmed into mid 70's.

5.02 @ 8:46

Was trying to do 3x1600 @ 6:22.

Had some chest congestion, maybe allergies, but thought I felt well enough.

Got going on the first one and fell off pace about a quarter mile into it but decided to just finish it out and see what happened - got slower and slower and ended up with 7:27 and on top of that form got sloppy at the end and almost rolled my ankle on a small uneven spot in the pavement.

Second one was looking bad, stopped halfway, paused then finished second half - 6:43 for that one, still off especially considering it was really 2x800.

Thougth about skipping the last one but instead tried to hit it hard for 500m instead of 1600 with 6:16 pace and decided to call that ending it on a high note.

Hopefully Thusdays tempo run goes better but I'll see what I can do.

Was nice and cool out at least, wore hat and gloves for warm up, before shedding them for workout portion.

AM  4.21@10:46  HR 124 bpm - easy run in Westlake Village doing 1/4 walk, 1/4 mile run, today was one of my better paces for this type of run

PM 3.48@11:37    HR 123 bpm - evening "Herd Hustle" at Starkey Market, ran with Cynthia using 40 minutes with zone 2 alarm where I'd take a short walk break if HR drifted out of zone 2.

7.04@8:00

Attempted 3 miles tempo at 6:54 goal pace.  Fell a little short with 7:01 average and fastest mile at 6:55.  Felt like I should've been able to do this as it wasn't supposed to be all out. - 7:04, 6:55, 7:03

But still not terrible and I think it did the job as far as stimulus goes

2.62@11:05   HR  111

Short and easy today, heart rate staying low.  Feels like I'll be ready for a good 20 miler tomorrow.

18.06@8:11

First mile 8:51, then was 8:24 and eventually down to 7:44 for the last mile.

Did a big loop north on Belcher to Klosterman, south down the Pinellas trail until the base of the pedestrian bridge then back to the neighborhood.  Goal pace was 8:23.

Felt good overall, wishing these runs could only get better but I know they won't always be this good, but I'll take it today.

3.58@11:27    HR 123 bpm

Easy Monday morning run in WLV with 1/4 walk/run intervals to help keep it easy and not tedious.

6.82@8:28

Warmup and then did 10x500m workout at 5k goal pace with 1 minute jog breaks between.  However, some of the breaks were slightly longer than 1 minute if I was about to go up a hill.  Really should be on a track or at least a flat loop section of road.

2:02, 1:58, 2:05, 1:55, 1:57, 2:00, 1:53, 1:55, 1:56, 1:48

So, average was a little under 2:00 with only two of them being a little slow

AM  4.34@10:48  - easy 1/4 mile walk/run intervals in Westlake Village, slightly faster pace than average for this sort of run, kept heart rate average low

PM 3.52@11:24 - evening run with Herd Hustle at Starkey Market.  Not a walk/run but zone 2 with zone alert on watch so I'd take random walk breaks whenever going into zone 3.

7.02@7:49

5 mile tempo run with goal pace of 7:09, actual splits - 7:13, 7:13, 7:01, 7:14, 6:55

So, average ended up right about 7:08, kind of struggled the first two miles and wanted to quit or break it up but managed to hang on and was finally rewarded with a solid 5th mile reminding me of the days of sub-7:00 tempo runs.  Maybe those days can come back with consistency and carefully avoiding setbacks.

Got a 20 miler coming up this weekend.

2.34@11:08   HR 118 bpm

Short easy run consisting of 1/4 walk/run intervals. Basic recovery in preparation for tomorrow's long run

20.06@8:21    HR 157 bpm

Big run, starting with warm up loop inside Westlake Village then made my way to Pinellas Trail and then over to the Dunedin causeway out as far as the park entrance to Honeymoon Island.  Cold water drinking fountain near the snack bar/kayak rental place.

First mile 9:15, last mile 7:42, mostly increasing pace with a few small dips along the way.

Good weather, cool enough at the start although a little warmer by the finish.

3.51@11:07     HR 116 bpm

Easy run to start the week, walk/run 1/4 mile intervals in Westlake Village

6.40@7:57

5x800: 3:08, 3:03, 3:03, 3:00, 3:01

1x1000: 3:50

Plan had called for 6x800.  Wanted to see what I could do pushing the last rep for 1k.  Did not break my recent record "Strava record" which is 3:49.  I'll try again soon.

Overall run felt great.