The Long Run

5.82@9:14   HR   133 bpm

Easy pace plus some sprints (Garmin workout 10 seconds all out, suposed to be like 4:40 pace).  Fastest one was 5:03 pace, but not sure how accurate it can be with just 10 seconds.  Left quad a little sore from doing more air squats than usual yesterday.

Also yesterday, used my gift certificate I got for my bday from Jessica's parents and finally sprang for a pair of Nike Vaporfly on sale for $209.  Going to see if they are any better than Brooks Hyperion Elite.  

Half way through the run changed into the new shoes.  Felt great but no super human speeds, although that could be due to poor form from sore left quad (and a little bit of lingering right knee instability).

4.26@10:14   HR 126 bpm

Did not get up early enough so not able to get in a full hour, 44 minutes instead, practice in zone 2.  Left quad a little sore.

AM  5.25@10:40   HR  126 bpm

Morning loops in Westlake Village, set watch for zone 2, took random walk breaks when I exceeded.  I found that doing few surges increased the pace I could hold and still stay in zone 2.  Felt better than just plodding along.

PM 3.13@9:52  HR 124 bpm

Starkey Market Run club, ran with Daisy who wanted to go slow.  Didn't specifically set watch for zone 2 range but ended up running it anyways.  Was a very nice evening with a slight breeze and small break in humidity.

5.02@7:53

Had intended on doing 4 x 4 minutes to work on Vo2 max but garmin suggested 19 minutes at 7:15 pace so decided on that.

Ran 7:01, 7:05, and 0.7@6:54

Starting out got onto a little faster pace thinking I'd settle a little slower but ended up staying closer to 7:00, mostly held about the same pace for mile 2 and then finished up the 19 minutes going a little bit faster.

Felt pretty good overall, temp was 74 and the humidity wasn't so oppressive.

6.03@11:03

Easy run , WLV

15.73@8:35    HR 158 bpm avg

Long run in Palm Harbor, starting in WLV and then big loop up Belcher, across Klosterman, and south down Pinellas Trail.  Finished up back in WLV with ending 15 minutes at 7:40ish pace followed by 5 minute cooldown.

6.0@10:58    HR 127 bpm

Easy paced just over 1 hour run in WLV trying to stay in zone 2 for easy days.

6.28@8:26     HR 147 bpm

Warmup then 4 x 4 minutes at around 5k goal pace (actual paces a bit faster than actual current 5k pace but hopefully working toward that goal pace).

0.62, 0.63, 0.63, 0.64 - so around 6:20 pace average for these.

AM 3.12@10:40  HR 126 bpm

Easy run in WLV

PM 3.22@9:10   HR 130 bpm

Humpday Hustle/Starkey Market run club - drizzly rain with some thunder rumbling in the distance but fortunately avoided the downpour.  Ran with Evan and Daisy.

6.0@10:35   HR 127 bpm

Easy run, just over 1 hour, WLV mostly zone 2

3.79@10:35   HR 128 bpm

Easy zone 2 40 minute run in WLV

RAP River Run 5K

Another run in the books, a little bit faster than last year by about 7 seconds with a time of 21:05.  First and third miles were about even (3rd mile 0.3 seconds faster than first), second mile (as is often the case) was a problem comparatively, that one was 6:56.  This was the first time wearing Vaporfly shoes.

Splits: 6:47, 6:56, 6:47, 0.1@6:16

Number one unforced error this year was lack of warmup, just over 1/2 a mile including strides.  My best ever 5k's have usually had a 2-3 mile warmup.

Expected conditions, hot and high humidity and a crowded start.  Tried not to look at my watch during first 400m but did happen to see something like 7:15.   Get out of the crowd and pass a few people then I'm more at the pace I want to be, around a 6:45- really I'd like to get out at a good start, 6:30 or faster and hold on as long as I can.

But the crowded start is not my problem, it's that second mile really.

Tom was running the 10K which started an hour before the 5k.  Two of my friends were also running the 10k and saw him a few times on the course as it looked like he was closing the gap on the first place person but in the end finished second place with what I think is a new PR of 33:24

Saw many of my friends, before, during and after the race.  This race is kind of like a reunion of runners I've met.  5k sold out this year.  Will be back next year.

5.7@10:42  HR 127 bpm

One hour easy in WLV, aiming for zone 2

8.75@8:14    HR 158 bpm

Instead of 4 x 4 minute workout, opted for Garmin's suggested workout of 5 x 8 min@7:40 pace.  Moderately challenging to have some effect I think but felt fun, although with the heat this morning I felt more taxed after the run than I thought I would be, and also partially because last repeat was more like 7:10 pace. 

 Will keep the next few runs easy.

AM - 3.79@10:39   WLV 40 minute zone 2 run

PM - 3.69@10:54  Starkey Market run club, another 40 minutes zone 2

6.02@10:40   WLV one hour (ish) zone 2 run

6.13@8:49

Rare Friday workout (almost always Tues or Thur), decided to do it since it popped up as suggested workout and since this was 8 x 1 minute with a generous rest in order to focus on speed it wouldn't be too draining and I'd still be ok for tomorrow's longer run (2 hours).

8 x 1 minute, with 3 minute jogs, goal pace about 6:20, felt good and was pretty much between 6:00 and 6:20

14.18@8:36 

Started out nice and easy, about 9:15 pace, miles got faster with fastest mile just over 8 minute pace.  Just over two hours of running.  Usual long run loop, warm up portion in WLV just over 2 miles, then over to Belcher, left on Klosterman, the south down Pinellas Trail to about 11 miles, then turn back, leave trail and work my way back to WLV with a couple more miles in WLV.

6.02@10:39

One hour zone 2 in WLV

6.87@8:01   HR 152 bpm

Workout 2 x 15 min @7:10 goal

First set: 7:17, 7:00, .09@7:23

Second set: 6:55, 7:06, 0.14@6:40

3.64@11:03

40 minutes easy pace in zone 2, Westlake Village

6.02@9:03

Workout 8 x 1 min@6:20

14.8@8:48   HR 155 bpm

Started off easy, loop insid Westlake Village, then big loop up and over Innisbrook with return on Pinellas trail as far as Tampa Road then back home via Omaha and Alderman.

First mile was 9:31, last mile 8:41, with final partial 0.8 mile at 8:17

6.0@11:06  HR   125 bpm

1 hour easy in zone 2