The Long Run

6.59 mi 01:02 09:27 pace

First time in what seems like forever trying anything fast.  I was not expecting a lot other than to try and get back into a mindset of being able to run this pace with a goal of trying to see if I could break 1:30.  Came pretty close to that goal and feel I was capable of doing it but lacked the confidence to push harder in the mid miles.

Weather was awesome and Jessica came with me and ran the 5K, so was cheering me on at the finish line.  It's a great two loop course through the "olf Florida" town of Ozona running near the water and through tree lined neighborhoods and a bit on the Pinellas trail.

Had a good solid first mile but was also my fastest mile at 6:42.  Started out with Ryan who was looking to run maybe a 7:00 pace or possibly also break 1:30 with me.  My last mile was second fastest at 6:45. I had caught up to my age group nemesis Dr. Cottrell at the 12 mile marker.  That sort of put the fear of being passed into him and he took off.  At first I wasn't going to go after him but eventually did speed up and finished last mile with a 6:45 (he really took off and came in over 30 seconds ahead of me).  And no one out kicked me at the end this year which was also good.

So, second place age group for me and 10th overall place.

Splits: 6:42, 6:55, 6:55, 6:57, 6:47, 7:00, 6:47, 6:53, 6:55, 7:15, 6:54, 7:00, 6:45, 0.11@5:47 pace

7.52 mi 01:00 07:59 pace

5.58 mi ,00:48, 08:34 pace

8.57 mi, 01:06, 07:39 pace

6.41 mi, 00:54, 08:22 pace

3.14 mi 00:19:16, 06:08 pace

5.24 mi, 00:47, 09:03 pace

Starkey offroad trails.

1.11 mi 00:10:15 09:14 pace

8.26 mi, 01:11 08:36 pace

9.65 mi ,01:15 07:43 pace

5.26 mi 00:45 08:35 pace

9.19 mi 01:17 08:23 pace

Home to Y and back, long way out, shorter way home.

20.05 mi,  02:58, 08:51 pace

8.17 mi, 1:12:01, 8:49 avg

A good effort at getting out early enough to be finished by 7:00, but not quite getting in 9 miles.  I thought it would be cooler out so I was dressed a little too warm.  Ran in the nbhd, overall it was a good run.

9.06 mi,  1:17:58, 8:36 avg

Ran at the Y with the Striders.  Chilly out (mainly because of the wind), but fortunately I wore a hat which came in handy when the rain started (and thankfully did not last long).   Started out with Joe who took off on his tempo run after a 1 mile warmup.

Good run, and hopefully on track to get all the miles of each run this week.

9.31 mi, 1:13:27, 7:54 avg

A very tough run this morning.  It was the coldest day so far this year.  I had to do a lot of bargaining with myself to start and then get through this workout, but so worth it for the feeling of accomplishment.  I think I should have one run per week, challenging enough so that the thought of it scares me.  Getting back some speed and fortunately for the recent 5K have regained some confidence.

Goal was 5 x 1mile @ 6:24 with 0.5 mile jogs for rest breaks

splits:  6:43, 6:26, 6:14, 6:19, 6:08

Obviously not completely warmed up for the first one, almost hit my goal for the second but then nailed the last three.  Much better than my last attempt at mile repeats.

9.14 mi,  01:13, 07:59 pace

8.29 mi, 01:10, 08:24 pace

Run in the neighborhood.

16.16 mi, 02:23, 08:51 pace

Longleaf-Starkey-Longleaf.

9.17 mi, 1:21:55, 8:56 avg

Very slow and clunky feeling at the start.  Suffered through for a while ,then sometime after mile 4 things got better.  Back to warm and humid for now, good to remember how much harder vs the cool weather we were having for a while.  Usual streets and paths in the neighborhood and by the golf courses.