The Long Run

5.34 mi, 50:02, 9:22 avg

Monday morning run from my house, down the south new trail to a little bit past Lake Dan but not quite all the way to Keystone Road.  Welcome September.

3.21 mi, 26:43, 8:19 avg

Ran in Westlake Village, one loop plus a little extra to get over 3 miles

4.43 mi, 38:29, 8:41 avg

Ran two loops in Westlake Village (although each loop was shorter than the one loop I did yesterday) - shoe shaped loop

2.71 mi, 32:37, 12:00 avg

Started off with a walking pace with Stella, turned into a run/walk and then finally last mile was mostly a run.  Late start again, did not feel like running so thought Stella would appreciate some exercise.  We ran north up the new trail and on the way back we stopped to look at some fish in the drainage channel running under the trail.  Rain had filled up the pond so there was a good bit spilling out.  Stella had fun.

9.41 mi, 1:37:36, 10:22 avg, elev gain 297 feet

It didn't feel like a long run, I mean I didn't feel like a long run, but I need something.  Left out of the north entrance from Westlake Village, across the street and then down the road I thought went into Autumn Woods.  But, it does not, it goes along the back of it and then onto Bee Pond Rd which is a disjointed road running parallel to Alderman.  There are some private drives off of it.  I went to the end of the road where there was a fence then turned back.

Got back onto Alderman and then into Autumn Woods looping through there and onto the road connecting to Eniswood, back out and then south down Omaha to Pennsylvania and onto Nebraska until going left onto Belcher north back to Alderman.  Then took a roundabout way back to Lakeview to add some more distance.  Still came up short of 10 miles.  So, no long run but at least it was long for a short run.

6.29 mi, 57:41, 9:10 avg

Ran from Westlake Village, out the north entrance, left onto Alderman, down Omaha and then cut over to the Pinellas Trail heading south for a bit.  Then back up north, cutting across Pennsylvania Ave working my way to the south entrance of Westlake.

5.15 mi, 47:57, 9:18 avg

Ran from Foxwood, heading down the new trail to a little bit past Lake Dan and then back home.

6.01 mi, 49:59, 8:18 avg

Out and back run form Westlake Village, but kind of zig-zag shap from Park Court around to Village Way, then working around to the south exit then onto Pa Ave to the top of the hill before getting to Omaha.  All miles in the 8's for pace except for the last one at 7:45.  I guess I was feeling a little bit faster today than usual.

5.33 mi, 1:04:52, 12:10 avg, HR 116 bpm

Did a walk/run, one big loop around Westlalke Village but going down a lot of the side streets.  Walked for 3 minutes, ran for 1 minute, repeated.  Just something different.  I went at a pretty good pace during the run minutes, felt good overall and probably a lower heart rate average than if I had just tried to slog through keeping my heart rate this low.

4.26 mi, 44:52, 10:31 avg

Usually Friday mornign run from my house down the trail running near Lake Dan.  Took Stella with me.  Started out walking, then run/walk turning into a run.  She did pretty well.  Need to tire her out more often.

7.11 mi, 1:01:37, 8:39 avg, HR 150 bpm

Ran through Autumn Woods and Eniswood, onto the Pinellas Trail up to Conservation Park, then back down the trail to Crystal Beach Ave, then back to the house via Alderman Road.

Met up with Tom and Andy at the Tarpon Tavern for lunch for Tom's birthday.  They have a  brunch menu now on Saturday and Sunday's in addition to the regular menu.  Had Huevos Rancheros.

4.21 mi, 38:09, 9:03 avg

Out and back run from my house on the trail to Lake Dan

4.12 mi, 33:49, 8:12 avg, elev gain 200 feet

Warm up on the 1.25 mile loop, then ran 2 miles with 7:20 goal pace.  First mile felt hard to get on pace but picked it up enough toward the end to get 7:18, then held the pace and picked it up some more finishing the second mile in 6:54.

Felt great to meet and exceed the goal.  I've been feeling slower where it feels like I'm going all out at the end of a run and seem to only be at about an 8:00 pace - but those times I didn't start out with a goal.  Importance of goals and having a structure to meet those.  Need to get onto a schedule and goals.  At the very least, with the lack of races available (although they are starting to pop up more and more), try a challenge run like this.

8.14 mi, 1:13:36, 9:02 avg

Nice and easy start, running from Westlake Village, cut through Autumn Woods and Eniswood again, and working over toward Pinellas Trail and then north up to Klosterman Road before turning back, heading back to the house on via the Trail to Crystal Beach Ave, then Alderman.

4.72 mi, 40:33, 8:35 avg, elev gain 245 feet

Up and down the street on Lakeview Dr.  Kind of an "I" shape with a perpendicular line at either end on Pinewood Terrace and Woodcutter Dr.   The uphill and downhill makes the run less boring for just being up and down the same stretch of road.

5.13 mi, 46:36, 9:05 avg

Friday usual run on the trail going by Lake Dan.  Good relaxing run, easy start at 10:29 pace for first mile and 6:37 for the last 0.13 for the homestretch.  Warm, 81 degree weather but some clouds so not too dreadfull.

10.15 mi, 1:35:47, 9:26 avg

Ran in Starkey Park for the first time in a while.  Jacob was running in the cross country meet.  It's one of the slower courses around due to a lot of sugary sand.  This year some of the usual trail was flooded so they re-routed it a bit but still slow, but at least sand wasn't as bad with the wetness.

He ran 21:51, which was 47 seconds slower than last week but I think kept him about the same finish place as usual.  Tom (and Jenny) came by also to see some of his old teammates from Mitchell run, Jessica and Dani were there also.

After Jacob finished I started my run, heading out on the bike trail a little bit past the "4 mile water stop" but it's actually 5 miles when starting from cross country parking area and there's not actually any water at the water stop these days due to Covid.

But, it was a good run, nice to be back here and good to make it over 10 miles for my "long run".

No running today, I can't quite remember why

4.49 mi, 38:28, 8:33 avg

Mini-speed work.  I had been thinking about trying a 2 or 3 mile time trial but opted for something faster and shorter. 400m split times were: 1:38, 1:31, 1:33, 1:28

Finally the 4th one felt good and was faster.  The first one felt a bit clunky but I'm asking my legs to do something they haven't done in a while.

Warmup was around the 1.25 mile loop in WLV and the 400m repeats were on a relatively flat section of Lakeview Drive, followed by cool down similar to the warm up.

9.15 mi, 1:50:59, 12:07 avg, HR 129 bpm

Decided to take it nice and slow today, see if running at less than 130 bpm heart rate will make for a good recovery.  Slowest mile 13:09.  Last mile I just wanted to finish, said goodbye to heart rate and ran 9:37 at 153 bpm, sad that 9:37 felt like pushing.

Headed south from Westlake Village, through cut through, past the Y to Pa Ave over to Pinellas Trail but north a little bit first on Alt 19 to get to the cosswalk light, then down the trail to Curlew Road, left onto Curlew for a tiny bit to reach 4.5 miles, then back the way I came.

4.22 mi, 38:58, 9:14 avg

Monday morning Lake Dan run , did not get very far down the trail but it was still a pretty good run.

I didn't run today.  I think I was stressed out or something and the morning got later than usual (stayed home with the baby while Jessica took A to school so she didn't have to load her into the car) and I thought about doing my run in the evening but did not.  Oh well, haven't done a non-scheduled off day for a while.

6.23 mi, 49:32, 7:57 avg, elev gain 278 feet, HR 161 bpm

Time trial, follow on from a couple of weeks ago when I did better than I thought I could when I was looking to just put together a couple of sub 7:30 miles which turned into 7:12 and 6:54.

So today, running about the same loop with some added on for the extra mile, was able to do 7:06, 7:00, and 7:07

I didn't push extra hard on the last mile because I made the times on I wanted on the first two miles, although I'm not sure how much faster than 7:07 I could have done.

After I finished the run and saved it, my garmin told me "new 5k PR" (since last resetting the watch) of 22:16.  Darn it, I should have just run through to 5k instead of doing a 3 mile time trial, might have been able to squeek in under 22:00.

It was good to see that two weeks ago wasn't just a fluke and I have some base fitness left in me, can build on this.