The Long Run

5.94@11:03    HR 125 bpm

Hour ish in zone 2, southbound out of Westlake Village to Pennsylvania Ave, to Omaha, to Alderman

6.38@8:26   HR 139 bpm

Was feeling kind of down about things including my lack of running progress, felt like giving up from doing anything difficult so a good antidote to that was 3 miles@7:14 goal.  With the bar set low, started out not feeling like I'd hit goal but was ok with that, gradually got a little faster and ended first mile at 7:21, slow from goald but not that far off, next two miles sped up to 7:09 and 6:59, so ended up beating goal pace by a little and decided glad I showed up today.

AM  3.87@10:32  HR   124 bpm

40 minutes easy, zone 2 and ended up feeling like zone 2 might be improving.  It's not linear but some days are just a little bit faster.  Would like to be running in 9's while staying in zone 2.  Trying to trust the process.

PM 3.67@10:55   HR  123 bpm

Another 40 minutes zone 2 at Starkey Market run club.  Evan stuck with me the whole time.  Mandatory walk breaks to get back down into zone 2 have become less common, I can kind of just jog along.  Pace a little slower than this morning but not bad for the 83 degrees and humid evening air

5.18@10:26  HR 130 bpm

Started out feeling like I could go faster and stay in zone 2 but that didn't hold up after the second mile.  Ran low on time also so didn't get in the full hour I had wanted.

6.06@9:06   HR 139 bpm

Garmin suggested workout, 8 x 1 min @6:20 with 3 minute easy between.  It was fairly gentle for speed work and I managed to not mess up my knee.  Second workout this week that made me feel a little better about myself, thanks Garmin 

14.16@8:48    HR 154 bpm

Knee felt reasonable , started out easy and in the opposite direction than usual for a Palm Harbor long run.  Instead of going counter clockwise running Belcher to Klosterman to Pinellas Trail, I took the south exit from WLV ran on Nebraska to the Pinellas Trail then north to Klosterman and back towards the start on Belcher.

I think I like this direction better.

Slow first mile at 10:08, peaked at mile 8, but hung in ok after that to the end.  Overall it was better than expected.

6.02@11:00  HR 129 bpm

One hour-ish in Westlake Village trying to stay in zone 2, mostly successful

5.54@8:11

Garmin suggested workout 3 x 7min@7:10 pace

7:17, 7:06, 6:44  (so each one about one mile'ish)

AM 4.06@10:36   HR 126 bpm

40ish minute easy run targeting zone 2, location WLV

PM   4.02@10:32 - Starkey Market Run club with Evan, zone 2 was a little faster for some reason, maybe progress, maybe easier running with someone

6.93@8:10

Workout 5mi @7:29

Actual splits: 7:39, 7:17, 7:21, 7:14, 7:16

2.14@11:38

Easy zone 2 in WLV, shorter run today

13.13@8:01

Temp - 60 degrees (I'm not in Florida)

Heading toward the marathon, but also traveling.  Got in late last night to Syracuse then drove to my parents place.  Nice and cool in the morning so no need to get a super early start.   Supposed to be 13 miles at 8:00 pace, psychologically I didn't feel capable so I decided, one mile warmup then a good solid 12 miles.  

First mile of the 12 miles felt shaky and just barely got close with 8:02 pace, but then found a groove and stayed well under 8:00 for the rest of the miles.  Terrain on Wellesley Island is slightly rolling, on the main road for as little as possible (main road actually not that busy but is kind of narrow with not much shoulder).  Old road runs parallel to the main Island road, then old road ends and back onto the main road for a little then (new to me) Peel Dock Road.  Takes me past some very nice houses/cottages along the river and under the Thoussand Islands bridge and finally back again to the main road coming out by the island's only convenience store (basically sells, beer, gas, and worms, but there's an adjoining ice cream stand and liquor store).  A little more once back on the main road before turning around and heading back the way I came.

Splits (happy with these) - 8:02, 7:44, 7:50, 7:51, 7:40, 7:46, 7:43, 7:41,7:40, 7:45, 7:40, 7:30