The Long Run

9.22@8:45   HR   150 bpm

8x800m  with 0.25 jogs between, was able to do the job - 3:09, 3:09, 3:05, 3:06, 3:08, 3:10, 3:08, 3:05

Looping in Westlake Village.

5.55@9:01

Wednesday night run from Starkey Market with the Wed Night run club.  Arrived a few minutes late.  50 minute run, most of it with Daisy.

3.81@9:02   HR 144 bpm

Easy run with 12 x 20 second stride repeats with goal in steps per minute instead of pace - can't look at watch during the strides or else it throws off the steps per minute unless wearing the chest strap.

14.1@8:31     HR   149 bpm

Started run just after 7:00, schedule called for two hours of "easy" pace range 8:19-9:19.  Felt relaxed and eased into pace.  After 5 minute warm up , first mile was 8:52, then next 12 miles in range between 8:40 and 8:00 pace (last mile), 5 minute cool down to finish.

This was an improvement over the run where I wanted to do 13 miles at 8:35 pace which I had to cut short to just over 11 miles due to big toe hurting, heart rate too high even with taking a couple of stops  (11.09 miles@8:33 pace, HR 159 bpm, elapsed pace that day 9:16).  Today's run was straight through (average moving pace and elapsed pace the same) and mostly a steady increasing faster pace after starting slower.

Did not run yesterday due to CD's cheer competition held at USF's Yuengling Center, followed by afternoon spent at Busch Gardens.

4.91@9:12      HR 142 bpm

Easy run day, 45 minutes.  Felt a little rough since my long run was just yesterday which although it went well, felt tired for a good part of the day.

7.63@8:37   HR 144 bpm

Workout 4 x 4 min, goal 6:09-6:29

Paces: 6:23, 6:20, 6:18, 6:20

Followed by 5 x 30 seconds at 5:09-5:29, made the pace range on all but one of them, but still pretty close (5:35 pace so probably within device error range)

Warmup and cool down each 15 minutes.  Ran in Westlake Village.  Cold front came through last night so was in much cooler feeling 60's for weather after having had a few days of warmer weather.

4.93@9:10   HR  153 bpm

Wednesday night run, formerly the Humpday Hustle which merged with the Starkey Market Wednesday night run.  Arrived about 30 minutes late, had given Andy a ride to get his vehicle from the shop but couldn't leave early enough from work.

Did a loop course from the market and around the lake via the Huckleberry shuffle, and then just past the market to get 45 minutes of running.

Saw Joe when I got there as well as Brad and then talked a little with Evan and Stacey after the run.  Was a nice and cool evening for running.  I did not take advantage of the free 4oz pour of beer.   Stopped by the house and visited with Esperanza before heading back to Palm Harbor.

5.06@8:55   HR   142 bpm

Easier feeling run around Westlake Village, lower heart rate and slightly faster pace than last night, must've gotten fully recovered.  Nice and cool morning for running.

10.23@8:19    HR   144 bpm

Progression run workout with just over 1 hour running between 8:19-9:19, then ten minutes @7:09-7:29 and finally five minutes @6:19-6:39 pace.

Weather was perfect, set out from Westlake Village first doing the big square loop around the outisde of the neighborhood, and then the 3 mile loop inside the neighborhood.  With less than 10 minutes to go of the easy part, used the water fountain outside the pool to wash down a gel (Frog Fuel), then finished the rest of the easy part.  Next up the ten minutes at about Half marathon goal pace went will, although slowed down a little after finishing a mile (was looking at average pace so I didn't think I slowed down much , but really I had gone from 7:13 to 7:37.

I guess I was preparing for the acceleration.  For about the first minute of the fastest part was just under  6 minute pace, gradually backed it down but then found myself slower than the pace range and had to struggle a bit to bring it back and made it to 6:36 pace for the last 5 minutes, just inside the goal range.

After the run, went for a walk on the causeway with Jacob (back for the weekend), Jessica, and the two little ones.  After the walk, Charlotte wanted a shaved ice from the Tiki hut and they wanted to sit down.  That somehow turned into Jacob and I each having a Sailor's Rum Punch.  Thought about passing on it but haven't gotten to see Jacob that much and looks like he will barely be back durning the summer between classes and work.

6.78@8:52    HR  147 bpm

For a Monday morning, felt pretty good and the weather also very nice.  Wanted to keep it easy but also secretly hoping I'd just speed up without realizing it.  That didn't happen but it was still a pretty good run.  Easy run days have just shifted to 60 minutes.

Garmin rewarded me at the end of the run by saying I was back at 53 for VO2 max