The Long Run

5.31@9:04  HR  142 bpm

48 minute easy run, out and back from my house to the Starkey Gap trail.  Gradually increased pace through 4 th mile, backed off a little bit for the 5th mile.

Did a little weights/stairs/pull-ups workout at home after the run.

6.71@8:54   HR 151 bpm

After warming up did 10 x 90 seconds, with 90 second jog/rest between repeats. Fastest one was at 5:54 pace, others were around 6:15-6:20, so not quite quarters except for the faster one.  Racing on Thursday for July 4th.

5.17@9:19   HR 142 bpm

Similar run to Monday, 48 minutes, out and back from my house and then down the Starkey Gap Trail.  It was hotter out, went a little bit slower to keep effort down.

Drove up to Tallahassee in the evening so we could see Sophia tomorrow before she heads out for the long weekend.  Stayed at AC hotel instead of usual Springhill suites as this hotel was right next to Cascades Park where the race would be.

Firecracker 5K in Tallahasee

19th place overall, 17th male, 2nd 50-59

Weather of course was hot and humid.  Nice that race was just behind hotel in Cascades Park.  Found the registration area ok and opted for no t-shirt ($5 less), looking back I kind of wish I'd gotten it.

Course ran around the park twice, about a mile each loop, but on second loop there was an out and back going north.  The loop in the park was mostly concrete but with homestretch on asphalt.

I felt decent at the start but did not get out of the high 6:50's but just kind of held on.  Felt like I was going to slow down a lot but did not really.  First mile 6:58, then 6:57 for the second mile. Slipped a little on the third mile and couldn't push it under 7:00, so 7:00 exactly for mile 3 and then kick it in at 6:07 pace for homestretch.  Finish was on a slight downhill so that was nice.

My race time was almost exactly the same as last year's July 4th race in Lutz, but at that race did 6:41 for the first mile and then slowed down a lot.  Still hunting that race to smash through 21:00 so I can start eyeing 20:00

They had watermelon, bananas and gatorade post race, watermelon especially nice.  Did not stick around for awards so I could get back to the hotel room and then head over to the "Sweet Shop" to meet Sophia for breakfast.  After all that stuff, came back to the hotel to rest (late check out nice).  It's a really nice hotel but no pool, so we took CD to the splash pad in Cascades Park, still pretty fun.

2.73 miles of walking for cross-train/rest day, Starkey Gap Trail

15.26@8:58  HR  149 bpm

(83 degrees - "TruPace 8:15")

Last weekend's 17 mile run was actually a failed attempt at 20 miles.

Took a step back this weekend with more modest goals and more fluids. Wore the Nathan vest and used the 2L bladder filled with LMNT and extra ice.  The water was actually still cold at the end of the run.  I did have to stop and adjust a few times but I think I got the hang of it.

Run was from Trinity Blvd going north on Starkey Gap Trail and continuing north until time to turn around.  Felt kind of slow and clunky first two miles until I crossed SR54 then it all felt pretty good.

5.27@9:08  HR 146 bpm

48 minute run from Foxwood over to the Starkey Gap trail heading south.

6.19@8:30   HR 150 bpm

Workout , 1k-2k-1k.  I'd realize just after the run that it was supposed to be 1k-2k-2x1k

400m rest between each interval.

First 1k - 3:54 (6:17 pace)

2k - 8:14  (6:38 pace)

Last 1k - 4:02 (6:29)

I wish I'd done one more 1k since I was feeling pretty good.  Run location was looping in Westlake Village.

3.75@9:47   HR 132 bpm

Ran in the evening with Evan for the humpday hustle.  Did the loop starting by the church.

6.6@7:43

Workout from Run Less Run Faster which I'm kind of sort of following , warmup and then 5 miles @7:26 pace.  Good run, last mile at 7:03, felt like going faster, miles before that more at goal pace but gradually getting faster.

Race this weekend - first race of the "Summer Slam" series.  Three free races, Lake Baldwin 50k (actual 32.5 miles - it's a 2.5 mile loop around a lake), Durty Beer Run - timed 6 hour race, goal to reach 32 miles would be one more loop than two years ago, and finally the Pinellas Trail Challenge - 46 mile race on 8/31

32.88@11:05   HR 149 bpm

2.5 mile loop around Lake Baldwin near Orlando, free race, self supported, just show up and put your name on clipboard.  Volunteer tallied each loop.  Hoping to break 6 hours, came pretty close.  Jessica and the girls came out with me, dropped me off in the morning with a cooler and folding chair.  Good sized crowd, some pretty competive runners, some people there just to do a few loops and hang out with friends.  I was somewhere in the middle.  However I'm not sure what my place was , never was able to find any results.  The second to last lap started getting some warning cramps.  Jessica showed up just before the start of my last lap.  When I headed out for the final lap, legs were starting to lock up more and more and thought I might have to fully walk the last lap, but able to hold on and get back to a jog for most of the last loop.

I was taking swigs of coke each loop after about the third one.  Wore bandana which I used to carry ice around my neck, helped quite a bit.  Bathrooms right on loop had a cold water fountain, carried fluids in collapsible bottle stashed in naked band belt.

After the race we visited Jessica's friend that lives not too far from the race. They had a new cat, one of their kids (HS age but not too cool to play with 3 year old which was nice) was home and she and the cat kept Charlotte entertained.  Rained so no pool.  We did hit the hotel pool the next morning.

No running today, but did do 2.6 mile walk and 13 minute bike ride, better than nothing

5.4@8:56  HR 141 bpm

48 minute easy-ish run loops in Westlake Village

AM - walked 2.1 miles, then 16 minute bike ride

PM - 3.71@9:29   HR 126 

Ran with Evan, surprisingly lower heart rate tonight without going slower, maybe the weather

10.11@8:03  HR  161 bpm

9 miles at goal MP - fairly solid run with range between 7:45 and 7:59 despite 83 degrees got the job done.

Traveling tomorrow morning early to head north to visit aunt in New Jersey, then Jessica's cousin in Westchester county, then up to Lake Placid to watch my brother compete at Ironman Lake Placide, will see my parents also.

No running today , up early for 7:00 am flight.  Managed to avoid all of the crazy cancellations and made it to Philly on time, drove to Aunt's house nearby for a visit and then on the road to see Jessica's cousin.   Did not time traffic well going past NYC but made it ok eventually.

13.17@8:53  elevation gain : 1070 feet

I don't always post elevation gain but today was a bit more than normal.  Running on a loop in Pound Ridge, NY.  First loop I took a wrong turn and it was 4 miles, the rest of the loops were the planned 2.5 miles.  Cooler temperatures but humidity still pretty high.  I thought I'd feel chilly with the low 60's but I guess not quite that cool.

Good to get this run out of the way, easy to skip when on vacation.

Got on the road about noon to head up to Lake Placid and meet up with my parents and my brother and his wife.  Old but nice hotel with great view of Mirror Lake when standing on the top floor (room on 3rd floor mostly just had view of building across the street).

4.12@9:36

Back in Florida, easy run in Westlake Village

AM 5.89@8:38

Workout Wednesday, 10x90 seconds in Westlake Village.  Almost 400's (one of them was).  Thought this would help get my legs ready for Saturday for the Freakin' Hot 5k in Starkey Park.

PM 3.69@9:58

Humpday Hustle run with Evan at Longleaf

6.45@9:26

About one hour of running, easy pace, inside Westlake Village

Walk 3.07 miles, Westlake Village

Bike, 4.11 miles in 18:15, also Westlake Village

Freakin' Hot 5k in Starkey Park

Chip time 21:09.7

Finally broke my streak of not getting all 3 miles as sub-7:00

Splits: 6:37, 6:48, 6:54, 0.12@6:44

Despite the name, weather was about as good as it could be for summer in Florida with 75 degrees

I felt great as I got through the first mile under 6:40 and then second mile was mainly holding on.  Not sure exactly what happened in the third mile except maybe too confident that I would beat my time from last year.  Instead I'd be 3 second slower this year.

But, at least I didn't feel stuck in the 6:50s for that first mile.

Saw a few friends after the race and there was good music and refreshments.  Also, got in another 5 miles post race to add a little bit of volume for the day.

4.22@10:23   HR 136 bpm

Taking it easy today, shorter out and back run on Starkey Gap Trail 

8.38@8:51

74 minutes of running, Westlake Village, a little too fast to be easy but within prescribed range for Garmin suggested workout of the day - base.

No runs today, was going to try to finish with work early enough to meet Evan for evening run but did not get out in time, so just some random walking today.