The Long Run

3.14 mi, 27:25, 8:42 avg

Instead of doing the 3-2-1 Tempo scheduled for today I did tomorrow's run which was just 3 miles easy, the shortest run so far on this plan.  I was a little pressed for time with wanting to be done so Jessica could get to body combat at the Y.  I probably could have finished in time but I was also not feeling that great and since Thursday's mid-week longer run was only 8 miles (instead of up to 12) it would not be a problem.

So, just one big loop inside of Westlake Village, somewhat following the course of the "Westlake Wobble" but adding a little bit on at the end to make 5k.

8.14 mi, 1:01:21, 7:32 avg

Today's run was the run I was supposed to do yesterday.  It was colder out this morning when I woke up but due to procrastination it was in the mid 40's when I finally got started.  Wore long sleeve shirt and hat but kept the shorts (not quite that cold to switch to long).

Plan was 1 mile warmup, 3 mi @Tempo pace, 3 min rest, 2 mi @Tempo pace, 2 min rest, then 1 more mile at Tempo pace followed by 1 mile cool down.  Also, was supposed to do each set a little bit faster pace.

The first three miles went pretty well.  Had my doubts starting out and was just trying to hold the 7:22 pace (was a little slow the first half mile), but it got a little easier to hold it and the first mile came in at 7:15.  But still it felt a long way off.  But, was able to hang on and finish the second mile in 7:08.  

I was running down the new trail past Lake Dan.  I was out 2.8 miles when I turned around (ran about 0.3 miles onto Keystone Road).    The third mile went pretty well and was feeling more confident and looking forward to the 3 minute break.  Finished 3rd mile in 7:07.

Now, I felt like I could do it.  Got going again after two minutes.  I did not get the 4th mile faster than the third , but it was at least faster than the average of the first three at 7:10.  Next mile faster at 7:04 (even dialed it back a little as I was heading toward maybe sub-7:00, wanted to keep something in the tank).

Then, the last mile felt good, it didn't feel much harder than the first fast mile, but got this one in 6:42.  I'm not sure when the last time I ran under 6:50, but it felt good to be back.

The "jog" back home was a bit faster than that, although slower than the fast miles, came in at 7:37, feeling much easier than any recent 7:37's

Felt good about this run, like the training dividend check finally showed up.  I got a ways to go still but it feels like I'm in the right road.

Recap 3-2-1 paces

3 miles: 7:15, 7:08. 7:07

2 miles: 7:10, 7:05

1 mile: 6:42

8.02 mi, 1:09:51, 8:43 avg

Week 9, Day 4 of the plan, back on schedule with mid week longer run but since it is a cut back week just 8 miles.  Westlake Village to Alderman, then Omaha, cut over to Pinellas Trail and then north, turning around just past the train tunnel.  On the way out I stopped for a few seconds to adjust my shoe, accidentally hit the finish button so had to start again so actually showed up as two runs, one for about a half mile and then second half 7.5 miles.  Nice and cool again this morning (48 degrees) so another day of wearing hat and long sleeve shirt (but ended up rolling up the sleeves as I heated up).

Short run tomorrow and then 14 miles on Saturday, nothing fancy just long run at "easy" pace range.

4.43 mi, 39:02, 8:48 avg

Four easy miles followed by 6x100m strides.  Ran up and down Alderman Road followed by some up and down Lakeview, making a t-shape.

14.44 mi, 2:04:40, 8:38 avg, HR 147 bpm

Long run with no specific mile times, just overall easy pace range (although was a little faster than that on average, should have been no faster than 8:50).

Usual route for recent long runs, out from Westlake Village, cut through Eniswood and then onto the Pinellas Trail just north of the train tunnel, sharp left turn then head south until reaching about 7 miles out, then turn back around.

My garmin has been displaying its vo2 max calculation when I wear the heart rate strap, and it's been holding steady this past week at 52.  It may or may not be my real vo2 max but it does seem to indicate relative fitness as it was a few points lower before following this training plan.

7.42 mi, 1:06:34, 8:58 avg

Week 10, day 1 of the plan.  Going to ramp miles back up a little this week after last week's cut back.  7 easy miles today from Foxwood down the new trail past Lake Dan then turn around back home.  Finished up with 6x100m strides up and down the street.  Felt a little bit flat on the strides today but did the job of making my legs move quicker.

9.2 mi, 1:10:26, 7:39 avg, HR 156 bpm

Week 10, day 2 of the plan.  This was similar to a run 3 weeks ago except it was 7 miles at tempo pace instead of 6 with only 1 mile of warmup.  I had a certain amount of dread the night before.  Last time I struggled to get on pace until sometime around mile 3.  This time I wanted to do better than that but also knew the first mile would be tough so I planned on taking it slower than the rest of the miles but a little faster than the first mile last time.  I also did a few mini strides toward the end of the warmup mile so the faster pace wouldn't feel so hard.

The other challenge was that 1 mile would not get me to the trail.  I'd still be on street or sidewalk.  I at least set it up so I wouldn't have any busy street crossings.  My warmup ended in Eniswood.  I'd have to to some on the sidewalk on Alt19.  Had to go around a lady with her dog standing next to her kids waiting for the bus.  But overall it started out ok.

I did have to do a lot of bargaining with myself for the first half, there was no reason to stop, shoes were double knotted, no cramps or tightness.  If I had stopped it would've only been because I gave up.  I also kept telling myself I'd feel better after the turnaround.

And, I did feel better and felt the pace go back up.  I even had the fastest mile running on the sidewalk.

Tempo splits: 7:32, 7:28, 7:23, 7:20, 7:10, 7:16, 7:07

Average came out to 7:19.  My strain app also showed much less strain than similar mileage at lower speeds.  I do miss the sub-7:00 tempo days, maybe I can get back there.

5.06 mi, 44:20, 8:46 avg

Easy run day, 5 miles on a loop from Foxwood out the Duck Slough entrance, SR54 to the new trail heading south to Robert Trent Jones, then back home the usual way.  Another nice and cool morning.

10.09 mi, 1:27:32, 8:40 avg

Mid-week long run, route was from Westlake Village, out Alderman, south onto Omaha then cut over to the Pinellas Trail and head north.  5 miles out took me to the intersection of Klosterman where I ran the last little bit before turning back.  Quick stop at the water fountain outside of Wall Springs Park for water and a gel then continue back to the house.

Made it back in time so Jessica could get to body combat although she ended up leaving late while talking to the car repair people.  Had dropped off Jacob's car which had developed a bad enough oil leak to cause a lot of white smoke.  Fortunately it was just a gasket, but unfortunately it takes a lot of labor to get to the gasket.

7.48 mi, 1:03:23, 8:28 avg

Easy run Friday.  Did the loop from Foxwood out the Duckslough entrance, SR54, then south down the new trail.  Added another mile heading south right about to Lake Dan and then back home.  Felt pretty good today so was running at what felt easy but was a little faster than planned.

The 6x100m strides at the end bumped up the pace a little bit more.

Bigger run tomorrow - 16 miles total with 11 miles at MP

16.02 mi, 2:07:14, 7:56 avg

Wrapping up week 10 with long run which included 11 goal marathon pace miles.  Going into the run felt like a mountain to climb but I knew I could do it, just knew it wouldn't be easy.  Plan was 2 mile warm up, 6 miles at MP, 1 mile easy, 5 miles at MP, followed by 2 miles easy.

Instead of a complete out and back, I ran sort of a t-shape.  First 2 miles was a run from Westlake Village to the Pinellas Trail then a little bit south to hit 2 miles.  Next section was 3 miles north on the trail then turn around back to the trail starting area.  Splits for first set of MP miles: 7:42, 7:35, 7:33, 7:32, 7:28, 7:28.

I had a drink bottle stashed at the trail starting area, used it to wash down a gel.  Next was 1 mile easy heading north, then started the 5 mile MP section going 3 miles south then 2 miles north back to the start.  Splits for next section: 7:33, 7:28, 7:31, 7:27, 7:21

Great feeling to finish up that second set, then it was just a "jog" home.

8.23 mi, 1:11:22, 8:40 avg

Easy Monday morning run, on a time crunch.  Jessica had dental appointment and I was driving Charlotte to check up and meeting Jessica there.  Pushed the pace just a little bit (easy range is 8:51 to 9:45 according to the chart I'm using).  Ran out and back heading up the Pinellas Trail north by way of Alderman, Omaha, and Delaware (the road between Omaha and the trail whose name I almost always forget).

The last half mile it started to sprinkle rain a bit and the sky darkened.  Back near the house did a couple of strides and then the rain started to pour so figured it was time to head inside.

8.15 mi , 1:02:42, 7:41 avg

I was worried about this workout.  8x800m (with 2 minute rest between) at goal pace of 6:47.  Was worried that my legs just wouldn't move fast enough to go along with the effort.  It kind of felt that way for the first interval which is worrisome because then you wonder, how can you do 7 more?  And will they all be just barely on pace or a little bit short?

Fortunately, after the first one they each got a little bit better, so paces ended up being:

6:40, 6:34, 6:30, 6:30, 6:30, 6:24, 6:26, 6:22

The last couple felt easier than the first one.  

Started with a 2 mile warm up (from Westlake Village to the Pinellas trail), cool down of 2 miles was same way back with some added up and down the trail to round off the miles.

5.04 mi, 44:24, 8:49 avg

Easy run of 5 miles.  Ran from Foxwood doing a loop out of Duck Slough to SR54, south down the new trail over to Robert Trent Jones and then back to the neighorhood in the Tamarind entrance.

10.02 mi, 1:25:46, 8:33 avg

Mid-week long run, from Westlake Village, cut through Eniswood north up to the Pinellas Trail and then southbound until reaching 5 miles, then back home.  I picked it up a little bit on the way back so I wouldn't be late (massage apppointment).

7.47 mi, 1:09:46, 9:20 avg

Happy Birthday to me!

Ran with Jamie in Foxwood (rare treat these days) - but Joe couldn't make it.  We did a loop (similar to Wednesday's run) out one entrance of the neighborhod, new trail ,  54 and Robert Trent Jones.  I then did enough of the neighborhood loop to make 7 miles then finished up with 6x100m up and down the street near my house.

16.06 mi, 2:12:45, 8:16 avg

Long Run/workout consisting of 10 easy pace, 4 Tempo, followed by 2 miles easy for the cool down.  Route was from Westlake Village, cut through Eniswood and over to the Pinellas Trail heading south (but first stopped at Conservation park to use restroom).

Made it down past the pedestrian bridge to Curlew Road (but did not go over the bridge) and picked up some electrolyte drink at the Mobil station on the corner (I think it was some new Powerade extra something).  The morning had started out cool but did a late start (so Jessica could get to combat at the Y).  The extra drink hit the spot.  Finished up the first 10 miles not feeling quite ready to pick up the pace, but nevertheless I was able to.  Splits right around where I wanted: 7:15, 7:17, 7:20, 7:09  (although I remember hitting 2 miles and felt like stopping and changing the 4 miles into 2x2, but fortunately I stuck with the 4 miles through).

The two miles easy back to the house felt nice.

This completed week 11 of the plan (next week will be the halfway point).

Finished 

5.47 mi, 46:39, 8:32 avg

Week 12, day 1 of the plan, 5 miles at "easy" pace followed by 6x100m strides.  Did my new favorite 5 mile loop from Foxwood running on the new trail and some on SR54.

I stopped in the house after the 5 miles and Stella licked my watch which saved the first part of the run (5.07 miles) so I had to start it again for the strides which I did up and down the street starting at my driveway.

10.15 mi, 1:17:19, 7:37 avg

Tempo run which was supposed to be 1 mile warmup, 8 mile tempo, followed by 1 mile cool down.  The first half of the run was not so smooth with a quick stop early on to adjust my shoe laces, then a bathroom stop at the turn around.  But, then I felt really good on the return trip.  Once I completed the 8th tempo mile, decided to go one more mile at that pace due to the broken up pieces of the first half.

Tempo splits: 7:35, 7:36, 7:32, 7:36, 7:21, 7:20, 7:06, 6:57, 7:17

Route was up and down Stakey Blvd with a small portion into Starkey Park.

3.34 mi, 27:48, 8:19 avg

Short run scheduled, one sort of loop through Westlake Village (not actually a loop shape)

7.03 mi, 59:53, 8:31 avg

Week 12, day 4 of the plan.  The medium long run was only 7 miles this week as it is a cut back.

Ran from Westlake Village, cut through Eniswood and a little north to the Pinellas Trail and then headed south to the crosswalk at Delaware Ave, and then back to the house via Omaha and Alderman.

4.47 mi, 38:40, 8:38 avg

Christmas morning run was somewhat chilly and windy as far as Florida goes.  T-shaped route from Westlake Village, east on Alderman and a little on Belcher, then the other way on Alderman and a little bit south onto Omaha, and then back to WLV and south on Lakeview.

Finished up with 6x100m strides.

14.11 mi, 1:58:18, 8:23 avg

Ran from Foxwood over to the new trail by way of Fox Hollow, then headed north and continued on Starkey Blvd bike trail (but made a small detour by the Longleaf pool to grab some water from the fountain).

On the return trip, once I crossed SR54 after stopping at the light, I wanted to get back on pace but ended up running faster than the old pace, so just went with it.  So, last 3 miles were 7:49, 7:45, and 7:23 which brought the average pace down from 8:35 (what it was while about to cross 54) to 8:23 for the final pace.  Felt good to just pick up those last miles for fun without having to concentrate on hitting a specific pace.

After the run, helped Andy put away the Christmas decorations, boxed up and into the attic.  This is probable record time for me to take down the decorations.  I've been know to leave them up until February when I run out of excuses for not putting them away.  Andy is a bit more organized than I am.

8.5 mi, 1:13:31, 8:38 avg

Week 13, back to work - by that I mean after last week's cut back to 44 miles, this week will be 62 (plus whatever odd bits from strides).  It feels like an accomplishment for me that 44 miles is a cut back and I'm not feeling beaten up, whereas there were long stretches of not hitting 40 miles for a while especially after Chalotte Dani was born.  But, the blessing that she has been has been even more of a blessing that I've been able to stay in good shape.

So, today was 8 miles plus 6x100m strides at the end.  Ran from Foxwood, out the Duckslough entrance and then 54 to Starkey Blvd with a right turn into Starkey Ranch (stopped for sip of water at Longleaf pool water fountain on the way back).

Tomorrow is the 3-2-1 tempo workout but with more miles before and after than the last time I did that workout.

11.03 mi,  1:26:49, 7:52 avg

Today was the 3-2-1 Tempo workout, with 3 mile warm up followed by 3 Tempo miles, then 3 minute rest, 2 Tempo miles, then 2 minute rest, finally 1 Tempo mile, followed by 2 miles easy.

Each set is supposed to be a little bit faster.  It was a good run today, although paces came in right around where they did last 3-2-1 workout (that one had fewer total miles with only 1 mile warmup and 1 mile cool down).  But still it was good today.

First set: 7:16, 7:15, 7:15

Second set: 7:07, 7:08

Final mile: 6:44

Goals accomplished and splits were pretty consistent within each set.  Route was from Westlake Village over to the Pinellas Trail entrance near Conservation Park, then southbound with some northound, finally returning back to WLV by way of the Delaware Ave crosswalk from the trail.

Hopefully this all adds up in the end (need to find a spring marathon because the originally planned  Tomoka marathon has been canceled).  This will be the longest single marathon plan I've been on (last year's was only like 12 weeks and in the past the max was 16 weeks).

5.06@8:38 (43:40)

Easy run day.  Did my new favorite loop from Foxwood neighborhood, 54, and new trail.

12.04@8:30 (1:42:21)

Mid week medium long run.  More miles overall for the week so more miles for the medium long run.  Reasonably early start just before 7:30.  Mainly on Pinellas Trail by way of Eniswood neighborhood.  Pretty consistent throughout.  I'm getting better on my warmup mile.  I used to have such a tough time doing anything better than 11:00 minutes.  Recently I've been mainly between 10:00 and 10:15 pace, today it was 9:41.  Getting a little bit better at the pre-run warmup routine.

It was a pretty good run to end the year.