The Long Run

8.15 mi, 1:20:50, 9:55 avg, Elev gain 191 feet, no HR data

Did not have my heart rate strap so did easy pace "by feel" and breathing.  Southern route out of Westlake Village, past the Y, over to the Pinellas Trail until reaching the corner of Curlew and Alt 19, and then turned around and came back the same way in reverse.

6.38 mi, 1:01:31, 9:38 avg, elev gain 273 feet, HR 139 bpm

The AC guy was here for maintenance, so was literally running up and down the street for a couple of miles and then did 10x100m strides.  Then after he left, did another couple of easy miles.

5.54 mi, 56:31, 10:11 avg, elev gain 143 feet, HR 133 bpm

Relatively short run today, from Westlake house to the Palm Harbor Y, stopped in for a drink of water, small loop around the parking lot and then back the way I came.

Going to run the Kiwanis July 4th Midnight run 10k tonight.

Kiwanis Midnight Run 10K

34th male (35th overall), 1st age group - they had nice age group plaques (and they went 5 deep and for under 18 years old they had 2 year age groups, so lots of awards).

I've done very little speed or tempo runs and probably would not have signed up for this race due to fear of running a race without being prepared, but Jacob wanted to run it (Kudos to him since he has pretty much not been running except here and there with me and whatever they are doing in wrestling practice).

Weather - hot and humid and dark, as it usually is near midnight in July in Florida.

User error - I thought the race started at 12:00, actually started at 11:50, so my warmup was pretty abbreviated.  Also user error was not verifying equipment was working.  I had a headlamp for the very dark portion inside the park, but it was flapping around if I wore it on my head (it was supposed to stay at a set angle, but it was bouncing up and down instead), so I carried it instead.

My goal was to beat my time from 3 years ago, not that I'm faster now, but three years ago you could run the 5k and 10k.  Ran the 5k in 2016 in 21 minutes and a few seconds and was pretty wiped out, so did a moderate effort on the 10k with a 7:32 pace.

So this year, wasn't sure what kind of pace I would get on, but ended up with 7:14 for the first mile.  Ok, that's good, just hold onto that or at least don't slow down much.  Next mile was 7:21.  Ok, I think I can do this.  Mile 3 was 7:23, almost at the turn around, glad I had the headlamp in my hand.   Turnaround, mile 4 7:25.  Ok, a little bit slower but still holding.  Mile markers are getting a little bit off.  I think there was some weaving.

Mile 5, 7:23, felt very hard but I didn't slow down but really wanted to.  More weaving.  The 10k started at 11:50, the 5k started at 12:00.  So now, we are running into the slower 5k runners, had to run into the oncoming lane to get around some of the groups.  Tried a few "on your left" shouts but did not help.  Not a big deal, just part of the race experience.

With just over a mile to go was still looking pretty far away.

Mile 6, 7:20.  Ok!

But the finish still looks a little bit far.

The last I looked at the clock it said 46:07.

Finish time was 46:13.

Last 0.31 mile was 6:53 pace, I really wanted to get through that finish line.

Garmin pace was 7:20, but the official pace was 7:27, still beat 3 years ago time!

Jessica was at the finish with Sophia and Aubrey.  Scott was also there looking for Jacob. Grabbed some water and want back to the corner to look for Jacob.  He was hoping for about 50 minutes, came in around 55.  Was running with one of the CC girls from his high school.  They were together for the start, then he got ahead and was ahead until last quarter mile when she caught him and gained an extra 10 seconds on him.  He got 4th age group.

We stayed around for prizes.  When I got my AG plaque, the lady told me to also pick a prize from the door prize pile - I took a small hibachi grill.

It was after 2:00 am when we left.

Also, happy birthday Sophia!

7.55 mi, 1:19:12, 10:29 avg, HR 126 bpm

Ran with Joe and Jamie in the neighborhood.  Jamie had her watch set for 5/1 run/walk so that's what we did most of the way.  Usual y-shaped route and then finish up with a loop in the neighborhood.  Stopped twice at the golf club to use their water fountain inside.

Pretty happy with pace/heart rate, good easy run (not "easy")

11.76 mi, 2:04:37, 10:35 avg, HR 134 bpm

Started out from Longleaf near the little church.  Saw Tom running down Starkey with Lee looking like they still had a few more miles to go as the headed onto Towne Ave.  Got going and in a little bit ran into Melanie and Jason, said hi to them briefly and then kept on going.  Ran into Aristida neighborhood, down Diane's street to the end and then stopped at her house on the way back for some drink refills, glad she still had her stuff out.

Next, headed north a little more, into Starkey Park until a little over 7 miles completed, back the way I came, down Starkey Blvd but skipping the detour to Diane's house.

For mile 10, slowed it back down enough to get 128 bpm for that mile, needed to do some walking (12:32 pace), but then finished off the run going at a steady pace with a little bit of a pickup for the partial mile after 11.

Decent miles this week and a race (at night nonetheless), going to get out of the slow rut (but still go slow on the easy days).

9.38 mi total

1.0 mi run to Y

Treadmill - 6.12 mi, 60:00, 9:48 avg, HR 128 bpm

2.26 mi run back from Y

It was looking like ran so I ran to the Y, ran indoor on the treadmill and then ran back taking a longer route, some rain on the return trip but it was pretty light.

10.21 mi, 1:53:08, 11:05 avg, elev gain 167 feet, HR  133 bpm

Out and back run, from Westlake Village, over to the Pinellas Trail via Georgia Ave, then over to the causeway for a little bit.  Stopped in the Dollar General on the way back to top off my water bottle.  On the causeway was a group of about 30-40 older people on Segways on some sort of tour.

7.3 mi, 1:05:31, 8:58 avg, elev gain 224 feet, HR 156 bpm

First workout run of the new plan that Tom wrote for me based on Jack Daniels. I haven't picked out a marathon yet but thought I'd get the ball rolling by following a plan, even though I've started the week a little off plan.  I've been running mainly Mafetone runs or close to that slower pace and think it's time to build on that base.

Ran in Westlake Village which is not the easiest but the little rolling hills would make a good workout.  Basically statyed on a 2ish mile loop.  Warmed up with two miles and then did the 3x1 mile repeats with only 1 minute rest in between.  The rest is good and bad, it helps break it up but it breaks the flow, but it is serving a purpose.  Goal was 7:25, stuck pretty close to plan with 7:17, 7:17, and 7:19.

8.23 mi, 1:25:51, 10:25 avg, elev gain 136 feet, HR 136 bpm

"Easy" 8 miles, out and back from Westlake Village to the Pinellas trail and head north until 4 miles was covered.  For the first time I stopped in "Conservation Park" which adjoins the reclaimed water processing plant.  The little park is actually very nice and they have a hidden gem - a chilled water drinking fountain (I'd normally stop at Wall Springs and use the non-chilled ground temperature fountains).  The water was quite refreshing, this will come in handy if I use this stretch for tempo runs.

6.63 mi, 1:06:37, 10:02 avg, HR 135 bpm

Friday out and back run from my house onto the new trail to a little past Lake Dan, and then back home.  Finished up with 6x100m strides.

14.28 mi, 2:13:29, 9:21 avg, HR 141 bpm

Long run to finish off the week.  I felt really good, not beat up at all.  Wandered away from mafetone pace and did more of "E" pace based on Jack Daniels.  Started from my house, over to SR54 and up Starkey Blvd.  Did a detour into Alico Pass but was too late for supplies from Diane's house.  I'd be ok, as I was going to stop at the Circle K on the way back. Continued up a little farther north until I knew I'd have at least 14 miles by the time I got back.

Back to 54 and grabbed a mix of powerade and Mountain Dew voltage with lots of ice.

Miles 1 and 2 were in the 10:00's, 3-10 in the 9:00's, then 11-14 in the 8:00's, felt like a pretty solid run and overall have not felt beaten up at all this week.

Jessica's friend Amy from Ohio was in town so they were off doing various activities, so I took the boys to Fireside Pizza in downtown Palm Harbor (went last year by myself), Tom and I both had a Parma Pizza, Andy had the Italian Sandwich (served on pizza dough crust).  I gave Andy a slice of my pizza and we had a buffalo shrimp appetizer.  I had no problem finishing the 5/6 of my pizza, probably could have finished the whole thing but might have been a challenge.

6.22 mi, 1:04:53, 10:26 avg, HR 132 bpm

Scheduled for 7 miles plus 6x100m, but did a little over 6 miles including the strides.  AC guy was coming to put in new dampers and Stella had a 9:00 appointment.  Could have gotten a little bit earlier start but wasn't moving fast enough.

Run was good, feeling fully recovered from last week's miles.

7.15 mi, 1:01:05, 8:32 avg, HR 152 bpm

Workout from the plan, 2 mi warmup, 3@7:28, 2 mi cool down.  Ran at Longleaf on Starkey Blvd, not quite an early start but not terribly late (7:51), nice and easy first two miles, then out 1.5 miles and back for 3 miles.  I didn't want to struggle to maintain the pace so I did a quicker start, although I didn't back it down much, I did however resist the urge to go sub-7:00 because I need to be patient, ran 7:13, 7:16, and 7:06.  Last two miles were easy feeling due to the tempo miles but faster than usual easy miles.  Glad to get this one checked off.

8.2 mi, 1:29:44, 10:56 avg, elev gain 129 feet, HR 136 bpm

Out and back run from Westlake Village, over to the Pinellas Trail and north until about 4 miles out.  Nice and easy for the first 5 miles (keeping it MAF), but got a little antsy and picked it up a little, still easy pace, but no longer MAF (9:00's).

8.15 mi, 1:16:54, 9:26 avg, elev gain 197 feet, HR 147 bpm

Out and back run from Westlake Village, south through the cut-through then over to the Pinellas trail and then continued south until Curlew Road for the drinking fountain, then back the way I came.

6.54 mi, 1:07:55, 10:23 avg

Two part run.  First, ran with Stella out and back on the new trail for a total of 3.74 with her.  It was a little bit shorter than usual and we stopped for a couple of water breaks because she was getting hot.

Got back home, dropped her off and then was doing a loop in the neighborhood when I ran into Jamie who had herself gotten a late start.  We ran together for a little bit and then I roped her into doing the 6x100m at the end of my run.

16.1 mi, 2:26:35, 9:06 avg, HR 149 bpm

Long run, out and back up Starkey Blvd and into Starkey Park until reaching just past 8 miles and then turning back.  Morning started out feeling a little bit cool although it was not really, just not hot, kind of humid.  Maybe it was the slight breeze.  Felt easy for the first few miles, then I was just sort of locked into a slowly increasing pace.

The schedule said last 4 at 7:57 pace but I did not look at it closely and instead though last 3.  7:52, 7:53, and 7:46.  Last mile was kind of tough but at least got the job done.

Another good 50+ mile week done, although not quite as easy as the last one.

7.62 mi, 1:11:30, 9:23 avg, elev gain 236 feet, HR 142 bpm

7 mile EZ run through and from Westlake Village, past the Y and up Omaha until almost to Alderman, and then back the way I came.

Finished up with 6x100m strides.  Overall it was in the E pace range according to some sources but too fast for Mafetone.  But I did feel pretty good after the 6x100m which go by fast and are fun.

Unfortunately, later in the day was a little sore.

8.15 mi, 1:22:28, 10:07 avg, elev gain 129 feet, HR 138 bpm

I was supposed to do 2x2 @7:25 pace but legs were tired and would have felt beaten up and I have a big run planned for later this week so I've put the current schedule on temporary hold.

Today's run was pretty good.  Kept it kind of easy while keep myself moving at a pace where I didn't feel like I was purposely slowing down and not speeding up.

Run was out and back from Westlake, west on Alderman, zig zag to Pinellas trail and then north until 4 miles out.  I did not stop for water at all and did not stop to reflect at the turnaround and the couple of traffic lights were also cooperative so not even really a break there.

6.22 mi, 1:11:19, 11:27 avg, HR 126 bpm

Easy out and back run from home to the new trail past Lake Dan until reaching about the 3 mile mark and then return home the same way.  Kept the pace easy enough so I'd get an average HR below 128 so that this would really be a recovery day.  Big run later in the week, not sure if I will get in a run tomorrow due to travel.

4.22 mi, 44:59, 10:39 avg, elev gain 110 feet, HR 130 bpm

Shorter, out and back run in Westlake Village.  Was supposed to do more but cut it a little bit short due to busy weekend after the big run in North Georgia.  The shorter easy run definitely helped as I felt much better at the end of the run compared to the beginning.  50% less clunky.

8.59 mi, 1:14:17, 8:39 avg, HR 157 bpm

Workout of the day is 2x2mi repeats, goal was about 7:25 pace.  Started off from my house, headed to the new trail, ran out a little and then dropped off my water bottle at the start.  It's about 2 miles to Keystone Road.

I didn't want to miss getting my goal paces so decided to run just a little bit faster.  First two miles were 7:15 and 7:09.

Rested a little bit (slow jogging), then returned with next two miles faster at 7:05 and 7:04.

It had really warmed up by now so glad to find my drink bottle still very cold inside.  Easy jog back to the house for the remainder two miles.

6.3 mi, 1:05:13, 10:21 avg, elev gain 157 feet, HR 137 bpm

Simple, easy, out and back run from Westlake Village, over to the Pinellas trail and headed south for a little bit then turned around and came back.