The Long Run

5.69@8:48    HR 150 bpm

50 minute "easy" run in Westlake Village, although it felt somewhat easy heart rate said otherwise, these runs had usually been in low 140's with sometimes into high 130's

But I've noticed that once the 5 minute warmup is over I seem to easily shift into 8:45ish pace without thinking.

4.02@8:50   HR 144 bpm

Easy run with 12 x 20 second strides in the middle of the run with goal not a pace but steps per minute 202-212.   Made that goal but definitely noticed that earlier repeats were at a slower pace by a little bit so I guess it takes doing a few to get the stride to open up a little bit.

Rest day from running , 2.97 miles walking in 49:39 to get a jump start to reaching 12,000 steps for the day.

13.92@8:38    HR 151 bpm

120 minutes total of running with 5 minute warmup, 110 minutes 8:19-9:19 range, then 5 minutes easy.  

Did not have time to run in Trinity (where the road/trail has less obstacles) so ran in Palm Harbor with a big loop from Alderman to Belcher to Klosterman to the Pinellas trail to Crystal Beach Ave, turn back and then cut through via Eniswood back to Westlake Village with a loop to finish up.  After leaving the Pinellas Trail and running on the narrow uneven sidewalk with some uphill it takes some effort to run a smooth pace but was pretty locked in by that point.  Probably should have kept pace closer to 9:00 or even a few seconds slower vs dipping into the 8:30's to keep it easier, however did stick within the recommended range.

After the run went to Charlotte Dani's first gymnastics "meet" which was cute but more like controlled chaos with the competitors starting to fall apart toward the end but they all seemed to have a lot of fun.

5.05@8:59, HR  140 bpm

Planned on doing usual out and back run down the Starkey Gap trail, but while heading south several people coming the other way advised me that there was a 14 foot alligator hanging out on the trail.  Got to the gator spot (treed area near a bench).  I'm not sure if it was 14 feet but was very large and didn't get close enough to measure.  Seemed to be stuck trying to go under a fence but not completely stuck where it couldn't turn around.  Decided to turn back and adjust my route.

Was warmer today and run felt harder but average heart rate was ok at least.

7.53@8:42  HR  152 bpm

Workout 4 x 4 minutes @6:09-6:29, then 5x30 second sprints @5:09-5:29

4 minutes at the recommended pace would be about 20 minute 5k pace, was able to hit all the paces on the 4 minute intervals except for 2 seconds slow on the first one, but rest were faster.

4 minute paces: 6:31, 6:13, 6:16, 6:22

For the 30 second sprints was pretty close also, I think slowest was 5:40 pace.  I thought there were 6 sprints so after the 5th rest period I was ready to take off but watch reminded me to take it easy.

It was a relief to not fail this one.  For however long my Strava account goes back it recorded new PB for 1k and second best time for 800m

5.05@8:57  HR 145 bpm

Easy run from the half marathon schedule, 45 minutes total, out and back on Starkey Gap trail.  Was feeling tired from yesterday and a poor night's sleep.

Last couple weeks, easy runs were 50 minutes, down to 45 minutes this week as a cutback before going to 60 minutes next week.

5.13@8:47   HR  142 bpm

Felt a little more rested today.  Another easy run, this time in Westlake Village, looping around the neighborhood and then up and down the street.

Rest day tomorrow, probably will walk and some weights, then Hippie Dash 5k on Saturday.

Hippie Dash 5k

  15th overall, 12th male, 1st place "Vintage Hippie"

Chip time 21:01.1

Had very high hopes for this race earlier in the week, then hopes were dashed but then it turned out ok - better than last year but not the breakthrough.  Last year ran 21:21 with each mile split under 7:00 pace.  This year my time was faster but my splits didn't look as great but watch measured short at 3.04 but I believe the course was accurate.

Thursday morning felt a small bump on my abs, couldn't tell what it was.  By Friday morning it was a small rash that had spread.  Went to doctor's office later in the day to find out it was shingles, wasn't as bad as some horror stories.  Thought about skipping the 5k but felt ok enough and it was all covered under my shirt, applied some extra vaseline so shirt won't irritate rash.

Weather this year a few degrees warmer, into high 70's vs last year low 70's.  Last year the course ran north a mile then turned around at a small loop, came back south and ran past the start area by about half a mile before turning back. 

Running up the first mile had my pace in high 6:40's range, finishing the mile at 6:47, wanted to be more in 6:30's or sub 6:30 if I felt great.  Wasn't aware of the course change from last year until we got close to the mile point where the turnaround was.  Ok, no big deal, will be less turns, just one turn at the turnaround and left hand turn at the finish chute.

Got to the turn around and was on the wrong side of 7:00 pace.  Held steady and passed a couple people here and there taking me from 7:05 pace back to 7:01 to finish the second mile.  Third mile a little bit better at 6:57.   Was wearing the Brooks Hyperion Elite for the first time in a race.  The third mile I noticed the shoes giving me a little extra bounce.  I could see the clock as the time approached the 21:00 minute mark, I missed it by a few seconds with clock time at 21:03.  I knew I might get something from chip time but not enough to go under 21:00.  Missed again like PHSC 5K in the fall.  This time, since my watch was short I thought I was way off but turned out to be closer.  Always push hard even if you don't think you're close to hitting your goal, might be wrong.   When I was approaching the two mile point I thought about a "do or die" push to get under 7:00, worried it was too soon so I didn't do it.  Also worried that pushing too hard would be too much stress on system.

Still, a good race with all things considered.  Had a nice cool down of three miles then hung out for a bit for the food, drink, and band - teenage band called "School of Rock" doing 60's and 70's music.  There was also a VW vintage auto show to wander around.

Later in the day, off to Madeira Beach for mother's day weekend with Jess and the girls. Had sunset dinner at Crabby's (St. John's pass).  Had to drive my car instead of the mini van - engine misfiring, worried it was going to be super expensive - turned out to be spark plugs, not super cheap but not devastating.

6.83@8:49  HR 144 bpm

Easy run day has stepped up to 60 minutes.  Out and back from my house and then south on Starkey Gap Trail to Keystone.

9.25@8:08   HR 158 bpm

Goal pace run (half marathon goal) 45 minutes long, with last 15 minutes "optional".

Pace range was supposed to be 7:09-7:29

I was hoping this run would be a confidence booster.  Warm morning, supposedly 82 degrees although I didn't think it felt that hot at first.   First two miles were good (7:19 and 7:17), then eased back a little, was kind of struggling toward the end of the first 30 minutes.  Deciding whether to call it at 30 minutes, just jog it out, or break it up a bit.  Not sure what to do, I went with the last option, split it up a little bit.  Finished the run but not quite the straight through run it was supposed to be.

I felt pretty beat up afterward and laid down a bit after showering.

6.75@8:55  HR  155 bpm

Supposed to be easy run for 60 minutes.  Turned into a harder run but at least kept it moving, no stops or breaks and staying under all-out even through the end.

Ran from Westlake, cut through Eniswood, then Pinellas Trail to Klosterman for a little bit more before turning back.

Going to try and cut back the pace a little on these easy runs to maybe like 9:15-9:20 average - still moving but just a little easier.

5.82@8:37    HR 146 bpm

Progression run workout with 5 minute warmup, 30 minutes @8:19-9:19, then 10 minutes @6:19-6:39

Did a pretty good job of keeping the warmup and easy part slow, toward the end of the easy part, kept the watch running and stopped by the clubhouse fountain to wash down a gel and then headed up the hill at Woodcutter and Lakeview and got started  a little before the top.

Able to get on pace and hold it but then it looked a little shaky toward the end of the one mile point and was in dange of not staying under 6:40, but then gave it a little push and finished mile at 6:36 then cruised through the remainder of the 10 minutes at 6:32 pace.

It was a little warm with temperature at 78 degrees but really wanted to hit the pace and glad I did, although would be nice if I was more in the middle or at the fast end of the range, but it's not a race just a workout so get the checkmark in the box for today.

13.46@8:56

Long run, which for this training cycle means 2 hours.  5 minute warmup, 1 hour 50 "easy" then 5 minute cool down.  Had to be done earlier than usual for a Saturday to make it to Sophia's high school graduation.  Out the door and running at 6:46, no stopping, big loop around Innisbrook (Belcher to Klosterman to Pinellas Trail and cut through Eniswood), then back in neighborhood with loop to finish the time.

First mile had some shoelace issues then also was feeling slugissh partly due to the mugginess.  First non warm-up mile was 10:01, then got into a groove to 9:08 then rest of miles under 9:00.  Looped through Conservation park for the water fountain.  This place usually turns into too long of a rest stop but not today, watch running and just grab enough water to wash down gel and splashed a little on my arms to cool down.

Back out of the park and exit from Pinellas Trail for that sidewalk section with uneven slabs until finally getting to Eniswood neighborhood and finally back to Alderman.   One more waterstop in Westlake with clock still running so barely a stop, just grabbing some more water.  

Just enough time to get ready, drove to Tropicana field with drive good until traffic jam but still enough time to get seated before ceremony.

Finally moved Catty from old house to Palm Harbor, she was not happy at all about it but is setttling in.

Graduation dinner at Carrabas for Holly and Sophia.  Tomorrow is Aubrey's confirmation and also helping out my parents finish up their move to new house.  Busier than usual weekend.

6.56@9:11   HR 144 bpm

Easy run day, 60 minutes, southbound out and back on Starkey Gap trail from my house.  Yesterday was another busy day after a pretty busy day on Saturday.  Falling behind on my recovery (according to Garmin), so took it a little bit easier today, 5 minute warmup was at 11:13 pace, then eased my way into the easy (but faster than warmup pace), coming in just under 9:00 pace average for 50 minutes, then final 5 minute cooldown at 10:06 pace.

5.49@8:16  HR  148 bpm

Workout of the day, 15 minute tempo run with pace between 6:39 and 6:59.  Not too far and not as hard of a pace compared to the fast part of the progression run, but still pace was basically what I've been running for a lot of my 5k's  (unless I could hit the fast end of the range).

Weather between warm and cool (right at 75 degrees), after the 15 minute warmup, stepped on the gas and for the first few minutes was in the 6:30's, but gradually settled into 6:50's.   Turned around a little past a mile into the tempo, saw my pace was slipping and had to try hard to hang on but kept it under 7:00 for the first 10 minutes after which the watch resets the lap pace for the next 5 minutes.  For a short time was at 7:01 but then got it together while going over the little bridge until finally down to 6:53 average for last 5 minutes.

So, just barely made it.  Wondered if I should have gone ahed and finished off the mile instead of stopping at the prescribed 5 minutes, but decided just stick to the plan.

This weekend I have a repeat workout of one that didn't go so well - one hour easy running (well, this time will be 1:10), followed by 10 minutes at half marathon goal pace then 5 minutes at 6:19-6:39.  Plan is to go easier in the easy section, staying at the slower end so I can shift into the fast section feeling more in control.

6.66@9:02  HR  141 bpm

One hour easy run inside Westlake Village, held back during the first 30 minutes and went a little more by feel for the next 20 minutes resulting in a slightly faster pace and lower heart rate than Monday's run.

3.74@8:57  HR 140 bpm

Fun and easy run, stride repeats workout (10 x 20 seconds with 45 second rest), goal is measured in steps per minute instead of pace (206-216).  Westlake Village loops

10.91@8:43   HR 145 bpm

Progression run with 5 minute warmup, 70 minutes "easy" range 8:19-9:19, then 10 minutes at 7:09-7:29, then 5 minutes 6:19-6:39, then 5 minute CD.

Similar run to one a few weeks ago where I didn't run the hard part straight through and even then just barely got 5 minute fast in range at exacly 6:39 pace.

Today was a little better with 10 minutes at about 7:15 pace, then last 5 minutes at 6:36 pace.   At about 3:30 into the 5 minutes, my pace did slip a little to like 6:42 but then found the oomph to pull it together.

Warm weather again but did stay out of the sun for the most part.

5.1@8:52   HR  146 bpm

Easy run day, 45 minutes, inside Westlake Village.  Ok run, did the job.

7.39@8:08   HR 154 bpm

30 minutes of running at half marathon goal pace  (range 7:09-7:29), plus 15 minute warmup and 15 minute cool down.

Like last time doing goal pace run, it was warm and humid but not so much that I didn't think I could gut it out, after all it's only 30 minutes.

First mile at goal pace I was a little bit slower and almost in danger of being too slow, but I hung in there and managed 7:26 for the first mile.  Then it got a little better, feeling more relaxed.  Watch broke up the run into 20 minutes and 10 minutes, no break in between, just a new countdown.

So, average for the 30 minutes was just under 7:15 pace.  I felt pretty good about this run compared to last one, but then I remembered that last time was 45 minutes, so not really apples to apples comparison.

5.04@8:58  HR  143 bpm

45 minute easy paced run on Starkey Gap trail , out and back southbound from Trinity Blvd trailhead.  It was a pretty good run.

No humpday hustle tonight, working through work crunch

5.17@8:43   HR 155 bpm

Supposed to be another easy run and although it felt easy, heart rate says otherwise, not sure what's up with that.

Evening would be filled with excitement as it almost looked like the baby was about to arrive but eventually things calmed down, about a month to go still.