The Long Run

3.24 mi, 31:15 , 9:38 avg

1.45 mi, 11:54, 8:13 avg

Ran in Foxwood - in the front park and mainly up and down my street.

Part 1 was an easy run, some of it with Stella, some on my own.  I went back out and did a few strides - 8 x (about) 25 seconds each.

5.61 mi, 58:03, 10:21 avg, HR 131 bpm

Started off running some with Stella, then dropped her off at the house and went back out and started to get rained on.  Stayed pretty steady for most of the run but I think finally died down sometime during the last half mile.

Ran on the new trail to about where Lake Dan is and then turned around.  Was trying to keep heart about 130ish (ideally 128), also, once I got onto the trail was doing 5/1 run/walk (but did not use the interval feature on the watch, just sort of approximated).

I was pretty wet by the time I got back to the house but it was one of those good rains.

2.13 mi, 21:02, 9:53 avg, HR 140 bpm

Very short run this morning.  Some of it was with Stella, then I decided to see what I could do in my current shape for 400m (or 0.25 miles per Garmin).  The neighborhood streets were recently paved and there's a nice straight section.  It went a little bit better than expected and I think I might have even accelerated toward the end - 1:24.7 according to Garmin, and Strava said 400m time was 1:23, so someplace around there.  Should really go sneak onto a track sometime soon.

In the evening was the SAC West track meet.  Thomas was doing the 1600m and 3200m races.  He gave it his all but he wasn't happy with his time of 4:53 and 5th place. 

He looked better in the 3200.  Jarod took off early and got out in front. Thomas was 4th or 5th for a while with teammate Logan sticking right behind him.  Before long, Thomas and Logan were 2nd and 3rd with a runner from another school sticking right behind them (just a few feet).  Eventually they shook the other runner with about two laps to go, Tom widened the gap from Logan and then really took off in the last lap going 6 seconds faster than the previous lap.  Tom ended up 20 seconds ahead of Logan, and Logan was 8 seconds ahead of the runner from the other school.  This gave Mitchell 1st, 2nd, and 3rd (10:39, 11:00, 11:21) places.

Can't believe the season is almost over, districts next.

3.42 mi, 34:56, 10:12 avg, elev gain 76 feet, HR 138 bpm

Short run this morning for fun with one goal.  I was going to try and get an improved time on a Strava segment called "Alderman to Dove Hollow Zombie Run" which has a -1.2 percent grade for 0.7 miles.  I warmed up and then picked it up on the section of road where I thought the segment was and ran a little bit past where I thought it ended, running 0.78 miles at 7:26 pace.  It turned out that it only counted it if I ran on the other side of the road (even though my previous time for this segment was on the side I ran today).  Not exactly sure why it wasn't counted but I'll try again sometime soon.

6.07 mi, 1:00:00, 9:53 avg, elev gain 91 feet, HR 138 bpm

Did 5/1 run/walk, going north onto Belcher and then back the way I came.  Started out keeping the HR around 130, but after a few Run/walks picked it up a little and then decided to come back faster on the return trip.

Miles have been kind of light this week but I'll ramp back up once I figure out what I'm training for next.

10.0, 1:44:01, 10:24 avg, HR 133 bpm

I was dragging on this run.  However, I did one pick-up after warming up, ran the old Striders Tuesday interval #1.  The rest of the run was pretty slow but did not feel easy.  Was doing 5/1 run/walk with Jamie and Cynthia.  We ran from the Trinity Y, through Trinity Oaks and then over to the new almost opened bike trail.  Ran down there for a couple miles and then turned back the way we came back to the Y.  My legs felt heavy but was glad when it was done.

5.05 mi, 43:26, 8:36 avg, elev gain 56 feet, HR 151 bpm

Jacob wanted to run before school, so I woke up at 5:45, called him and we were out warming up at 6:00 and started running at 6:05.  Wanted to get in 5 miles before he had to get ready for school, so I dispensed with the slower running I've been doing and after the first mile at 9:55 (which is slightly fast for me for a first mile), we ran in the 8:05-8:55 range for the rest of the miles.  Some of the route was not well lit so I wore a headlamp.

I need to get back into the habit of running at 6:00 or earlier.

My heart rate was a bit higher than I would have liked but not too horrible.

Jacob's been doing wrestling instead of track but needs to make weight this coming weekend so is going to add back in some running.

4.14 mi, 44:49, 10:49 avg, HR 131

After some walking with Stella, ran with her for 1.3 miles, dropped her off at the house and ran some more by myself, running through the front gate, passed Brick Oven and over to the entrance of the section of new trail heading north which I did not go on, still has some work left on it.

Cutting things short a little today since there are customers at work I will be meeting with (which also means I have to wear long pants).

I slept in late today, I fell asleep early(ish) last night feeling exhausted.

I will at least get my 13000 steps in today (ended up with 13,787).

I guess I needed a day off.

6.18 mi, 1:06:56, 10:49 avg, HR 131 bpm

Out and back from my house on the new trail and past Lake Dan, keeping heartrate near the mafetone range although seem to be stuck recently at 10:49 average, was able to eventually get into the low 9:00's last time I was consistent with heart rate training.

I picked it up a little bit for the last mile (not much though just 9:52) to get out of the 10:00's

But overall it was a pretty good run on a nice Thursday morning. 

3.07 mi, 30:00, 9:46 avg, HR 139 bpm

Two loops inside Westlake Village, through the park trail and Village Way.  Was doing a run/walk 4/1 trying to target a 10:00 avg pace to see what my heart rate would end up with for an average.  Went a little bit faster overall, was hoping for a little lower heart rate for a relatively "easy" pace but happy that it was at least under 140 bpm.

13.08 mi, 2:18:36, 10:36 avg, elev gain 136 feet, HR 130 bpm

Run/walk 5/1 with Jamie from Westlake house, out the south entrance, through downtown Palm Harbor and then onto the Pinellas Trail until we were about 6.5 miles out.  Slight detour into Hammock Park in Dunedin following a sign for bathrooms and a butterfly garden, which we found neither one (just missed them), but did run on a board walk and a nice trail before exiting onto Michigan Ave and then back onto the Pinellas Trail.

Heart rate was pretty decent for the pace. Overall, a fairly relaxed run.

2.32 mi, 26:19, 11:21 avg, HR 125 bpm

Short and easy run up and down the street in Foxwood.

In the afternoon (early evening), watched Thomas at the District Meet where he ran the 1600 with a time of 4:51.45 (his second fastest).  He also ran his fastest 400m in a 1600 with the first lap at 1:06.  Teammate Paul ran a 4:41 to get 4th place and moved onto the regional meet.

Missed my run today.

6.85 mi, 1:06:19, 9:41 avg

(easy part 6.05 mi, 1:01:52, 10:14 avg, HR 141 bpm)

Ran out and back a little past Lake Dan on the new trail, targeting a 10:15ish average (ended up with 10:14), while doing a 5/1 run/walk and hoping for a heart rate around 130 or so.

Finished the first part of the run at 10:14 average but with 141 heart rate, a bit disappointing.

Then to shake off the slow feeling, ran some strides, stopped my watch on the rest/jog breaks to see what my stride pace was, averaged 5:36 running 0.8 miles worth of strides up and down the street in front of my house.

7.46 mi, 1:18:50, 10:34 avg, elev gain 128 feet, HR 137 bpm

Ran the Alderman, Alt19, Klosterman, Belcher loop.  Did a cut through of Eniswood to shorten the loop a little bit, trying to run MAF zone which I mostly did which I did until turning right onto Belcher Road.  At that point I decided to pick up the pace for the stretch back home.  There are little rolling hills with one last bigger hill up to the top of Alderman.  I had a lot of trouble picking it up at all at first, but gradually was able to increase my speed but not much faster than 7:30's.

4.35 mi, 50:51, 11:41 avg, HR 128 bpm

Strict MAF run - these don't seem to go well, maybe because I keep staring at my heart rate.  Ran in Foxwood and Foxhollow, standard y-shaped route.  Kept lap heart rate right at 128 bpm.  It was slow going but maybe I needed to go slow today.

Tomorrow I'll just run.

9.9 mi, 1:24:08, 10:19 avg, HR 135 bpm

Ran with Jamie in Starkey Park on the bike trail doing 5/1 run/walk.  This was her last long run - one week out from London Marathon, her last one to complete the 6 majors.

Today's run was faster, although with a higher heart rate but did not look at it until after the run was over.  Very nice morning in Starkey, had not been there for a Saturday run for a while.

5.77 mi, 1:00:40, 10:30 avg, HR 128 bpm

5/1 run/walk from my house to the new trail, a little bit past Lake Dan.  Heart rate was in the mid 120's for most of the run, I ran a little faster for mile 5 (10:07 pace, 132 bpm avg) and then picked it up for the home stretch to get my overall average pace faster.

Strides - 0.18 mi @ 5:06 pace

Then did three quick strides in front of my house 0.18 mi @ 5:06 average pace

5.88 mi, 1:02:00, 10:33 avg, HR 132 bpm

5/1 run/walk from my house to the new trail down a little bit past Lake Dan and then back.  For the last 1 minute walk break at the end, instead of walking I ran fast - 6:18 pace for 1 minute, and then jogged home as I had overshot my starting point.

So, mostly just an easy paced run.

6.34 mi, 53:31, 8:27 avg, HR 150 bpm

Started out as an easy run, heading down onto the new trail.  Reached to about 3.1 miles which puts me next to a house that seems to be out there by itself.  Stopped there for a minute and then decided to run fast.  Picked it up and finished that mile in 7:31 and kept going until reaching the county line which was another 0.85 miles.  This section was 6:41 pace.  Hit the lap button and backed off the pace but stayed away from slow, with the next mile in 7:30, and then once I went through the Foxwood gate picked it up one last time to finish up mile 6, and then finally a cool down for the rest of the way.

6.72 mi, 1:07:52, 10:06 avg, HR 126 bpm

Ran with Joe and Jamie in Foxwood, with Joe leaving us a little early since he had to be someplace.  Heart rate for the pace was good, it's always a little better when running with friends.

At the end of the run I noticed that I had put my shirt on backwards, it felt a little tight in the neck.

6.02 mi, 1:00:00, 9:58 avg, HR 139 bpm

Ran on the treadmill at the Palm Harbor Y as it was raining out.  I tried out the indoor running feature on the garmin which just uses the accelerometer.  Treadmill said 6.02 miles and the garmin was not too far off at 5.81 miles.  Wanted to get my heart rate recorded as well.  A little bit higher than yesterday's run.

Got back to my house and did a few strides up and down the street, 0.53 miles at 5:44 pace average (only counting the fast portion).

11.2 mi, 2:05:51, 11:14 avg, elev gain 273 feet, HR 131 bpm

Big single loop in Palm Harbor, east onto Alderman, south onto Belcher, across Nebraska and Pennsylvania avenues to the Pinellas Trail and then north up to Klosterman and south down Belcher.  Kept it easy for the first 6 miles (i.e. slow, almost too slow), so went a little faster for mile 7 and 8, back to easy for mile 10, and a little faster for mile 11 (9:49, so still not fast).  Stopped and took some pictures by the water, nice relaxing run overall, getting in some miles doing heart rate training.

4.45 mi, 45:15, 10:10 avg, HR 133 bpm

Ran in Foxwood, slightly shortened y-shaped route.  Easy paced, at the outer edge of maf+5 range.

4.67 mi, 47:58, 10:15 avg, HR 130 bpm

Tuesday morning run on Starkey Blvd to try and catch the tail end of the Strider's run.  Ran with Stella, she helped pull me along.

Back to the house and did a few strides

0.58 miles of strides, 5:16 avg pace, ran up and down Tecoma Drive.