The Long Run

5.16 mi, 47:21, 9:10 avg, HR 147 bpm

Out and back run on Starkey Blvd bike trail, out and back run north to past the bridge but not quite all the way to Alico Pass.  Run felt pretty good, easy feeling although heart rate said otherwise.  I'm just going to try this out for a little bit until I throw back in some lower heart rate runs where I will probably need to so some walking.

3.58 mi, 33:31, 9:21 avg, HR 144 bpm

Did three loops in Westlake Village, but they were smaller loops from the house, left onto Pine Terrace until it became Village Way, back to Lakeview and by the house again.  The shorter loop was kind of nice in a way.

7.31 mi, 1:08:40, 9:23 avg

Ran from my house over to the Lake Dan trail heading south, reached Keystone Rd and went far enough so I'd have at least 7 miles.  There were a good number of people walking and riding their bikes, everyone keeping their distance for the most part.

Run was good, another cool morning.  I forgot my heart rate monitor today, probably would have been in the mid to high 140's I'm guessing.

While I was driving to my house, Andy texted to see if I had any paper towels, so I gave him the extra roll I usually keep in the back of the car.  On the way to work stopped at Walmart for some things.  One roll of paper towels left (well, actually those blue shop towels, which I later read that they make good material for a temporary DIY mask according to an article (actually multiple articles on different sites about a boutique clothing place that was making these after testing various possible DIY materials).

10.24 mi, 1:45:40, 10:19 avg, HR 139 bpm

Easy-ish run from Westlake Village, down through downtown Palm Harbor, onto the trail heading south, until about a mile south of Curlew and Alt19.

Trail was fairly crowded with people biking, hard to maintain distance when there was a lot of traffic in both directions.  It stayed fairly cool for most of the run even though it was late in the morning when I started.  More and more people were wearing some sort of mask today.

4.33 mi, 49:23, 11:24 avg, HR 121 bpm

Kept my promise to go slow enough for easy heart rate, goal of MAF  -5 beats

Out and back run from my house onto the Lake Dan trail then turned back around.

6.25 mi, 1:08:52,  11:01 avg, HR 123 bpm

Ran from Longleaf to just a little bit inside Aristida neighborhood via Starkey Blvd bike trail.  Nice relaxing run, keeping heartrate almost at MAF-5.  I took a few small random walk breaks when heart rate would hit 128, except for last 1.2 miles where I went fast enough that my heart rate ended up at 140.

Trying to alternate between running the pace I feel like and running a slow enough recovery pace. 

It was a nice peaceful morning, 65 degrees, high humidity but a little cooling breeze

5.07 mi, 46:58, 9:15 avg, elev gain 209 feet, HR 148 bpm

Ran 4 loops around my new favorite loop in Westlake Village.  I guess I like it because there are not lights or intersections. It seems tedious during the first loop and part of the second loop but then it seems kind of nice (start seeing more familiar people).

7.51 mi, 1:17:14, 10:17 avg, HR 136 bpm

Ran from my house to the new trail going north, then across SR54 onto the Starkey Blvd bike trail until reaching the entrance of Starkey Ranch before turning around.  When I was running by the little pond near the church I saw a couple of people stopped to take pictures.  Saw they were looking at a little alligator (less than 2 feet long) headind toward the pond.  

Run felt pretty smooth, heart rate for the pace was reasonable.  Wasn't really looking at it until after the run, just trying to take it easy and get some miles.

4.28 mi, 39:25, 9:12 avg, HR 146 bpm, elev gain 210 feet.

Ran in Westlake Village, just up and down the street from the low point to the high point and then back a few times.  Simple run, goes by quickly, plus it was shorter miles.  Will do something longer tomorrow.

12.46 mi, 2:24:53, 11:38 avg, HR 121 bpm

Longer run today and purposely slow and easy.  No set run/walk schedule, just threw in some walk breaks here and there to keep the heart rate lower but most of the time tried to keep an easy pace where the heart rate would stay around 120, took a break when it hit about 126.

Went from Westlake Village, zig zagged over to the Pinellas Trail and then went north.  Past the primate sanctuary, across Klosterman and a little bit into Tarpon Springs finally before heading back.  Had not been that far north on the trail since the Pintellas Trail challenge (use turn back before crossing Klosterman because it's kind of a long light).

Run felt kind of tedious, went  a little bit faster the last mile, ditching the heart rate discipline in exchange for stretching out my legs.

After I got back to the house I saw that I was just shy of 40 miles for the week, so ran another 0.31 miles running the small loop on Park Court.

3.2 mi, 35:02, 10:55 avg, HR 131 bpm

Ran from my house to the Heritage Springs gate and then back home.

Partly cloudy, 80 degrees. I started at 9:16.  Just a short run today.

6.06 mi, 1:02:48, 10:22 avg, Elev gain 236 feet, HR 138 bpm

Ran in Westlake Village, doing my favorite loop of about 1.25 miles.  Ran about 4 loops (4 and then enough to get back to the house).

Kept the run kind of easy, but in the next few days decided to try and run it a little faster each day.

6.29 mi, 55:24, 8:49 avg, elev gain 232 feet

Did a similar route as yesterday's,  about 1.25 mile loop in Westlake Village, no busy street crossing, just a simple loop.  Ran 5 loops this time, running by feel, but wanted to go faster than yesterday.  The terrain variety helps my legs not feel stale.

5.17 mi, 43:22, 8:23 avg

Another similar run to yesterday, 1.25 mile loop in Westlake Village, run 4 times (but not stopping, yesterday was 3 loops, break, then 2 loops).

A little bit faster than yesterday.

4.72 mi, 42:49, 9:03 avg

Ran from my house, south down the new trail to just past Lake Dan and then turned around and came back.

AM -  9.76 mi, 1:34:15, 9:39 avg

Ran from my house, up the new trail heading north, crossed 54 and then into Starkey Ranch until I reached the building at the lake.  When I started the run I thought my big problem would be that it would get hot (started at 8:41), but the cloud cover was nice and then it got a little darker and then there was a light rain.  Used the water fountain and waited a little for the rain to die down which it did after a few minutes, so got going again to head home.

Then the rain returned, and with just over a mile to go to get to Longleaf it really started to come down hard.  Then there was thunder and I could tell the lightning strikes were getting too close for comfort.  Ran pretty fast, made it to Starkey Blvd just as I saw lightning and nearly at the same time heard the thunder.  Texted Andy for a ride back but wasn't sure if he'd see it so I also texted Tom and Jenny.  Jenny was getting dropped off at the bike shop by Sean, so he gave me a ride back to my house.   Was hoping for 12 miles but ended up just short of 10 miles.

Will try to do a couple miles later in the evening.

PM - 2.65 mi, 22:15, 8:23 avg

2 loops in Westlake Village, 6:32 pm start, still kind of warm but hint of coolness after a nice day.  Finally got a handle on the pool situation, swapping out the filter again (braved the bee hive successfully after asking Jacob to do it for me yesterday.  Bees should all be gone soon hopefully).

5.0 mi, 44:38, 8:55 avg, elev gain 208 feet

Did two slightly larger loops in Westlake Village, actually looks a little more like a figure 8.  Instead of going right at Village Way, turn left and then right on Woodcutter and then back to Lakeview, and quick left on Village Way.   Felt a little sore from yesterday even though I didn't really run, but kind of did when I raced Jacob and Aubrey from the park back to the house.  Jacob won but I was gaining on him going up the hill but not close enough to catch him.  Aubrey sprinted out to a good lead, but I was able to pass her, but it sure wasn't easy.

Rain was coming (and maybe more lightning), but finished in time to not get wet.

4.27 mi, 46:41, 10:55 avg

Ran from my house to the new trail and north for just a little over 2 miles.  Took Stella with me.  I thought it might be a run walk because I was sore and she was a little hard to manage, but once we got onto the trail it got a little bit easier.

On the way back I saw one of those small painted rocks that people leave sometimes.  This one was white with red cursive lettering which said "You are God's masterpiece.  Ephesians 2:10"  I showed it to Stella, she seemed to agree.  I later looked up the verse and it didn't seem to say those exact words but I think I liked the rock better.  I wanted to take it with me but thought maybe someone else needed to see it also.

After the run, moved my laundry to the dryer (it's mainly running clothes I have here) and talke to Andy and Catty for a few minutes before heading to work.

6.67 mi, 59:29, 8:55 avg, elev gain 288 feet

3 loops (almost a figure 8 shape actually) inside Westlake Village steady pick up with mile paces from 10:17 to 8:20 at the end.  The little rolling hills help me warm up a little bit better.

Going to try and run a little bit faster for a while before going back to a mix of easy runs and scheduled workouts.

5.34 mi, 44:55, 8:24 avg, elev gain 206 feet

Did 4 loops and a little extra around Pineview Terrace, Lakeview, Village Way about 1.25 miles each loop.  Pickup for the last 0.3 miles down to 7:14 pace

Trying this run a little faster thing for a while, no formal speedwork or easy days for now.

5.01 mi, 43:23, 8:39 avg, elev gain 178 feet

Did two bigger loops of about 2.4 miles, then added a little to get over 5 miles.  This loop crosses over Westlake Blvd for a little bit and then comes back.  It feels a little harder than the closer 1.25 mile loop which doesn't cross any streets.

10.03 mi, 1:22:33, 8:14 avg, elev gain 337 feet

Ran in Westlake Village.  Kind of a later start but it was still coolish (at least at the start) and much of the route is shaded.  Did 4 loops, not quite the longest loop I could make, but one with the least sharp angles, just under 2.2 miles per loop.

Did the first two, took short beverage break, did one more, then decided to do one more after that.  At the start of the run had not decided on exact number of loops.  But, with the little bit I added on after the 4th loop, reached 10 miles and decided that would be reasonable - plus it was finally starting to get a little bit hot.

4.43 mi, 8:41 avg

Ran from Foxwood, south on the new trail until just past Lake Dan, then turned around and went home.  Shorter run with a faster mile for the last one (7:53).

6.31 mi, 53:19, 8:27 avg, elev gain 287 feet

Ran in Westlake Village this  morning.  Modified my 1.25 mile loop into a figure 8 with a cut through on Lakeside Terrace.  I don't think I liked it quite as much.  It was a little more elevation but it also didn't flow as much but at least I tried it.  Otherwise it was a pretty good run, sticking to my running faster plan for now.

8.25 mi, 1:10:30, 8:33 avg

L-shaped route from Westlake Village, west on Alderman and then up the Pinellas Trail until almost at Klosterman, then turn back (about 4 mile point) with quick stop at Conservation Park for water and gel, then continue back to the house.  Nice morning, kept a pretty even pace and then a pickup for last mile at 7:39 pace.

4.68 mi, 39:14, 8:22 avg, elev gain 186 feet

Looped around inside Westlake Village doing 3 full loops of the 1.25 mile route and then added a little bit more but not quite a full fourth loop.  Pretty good steady pickup from start (9:39 pace) to finish (7:35 pace).