The Long Run

It felt good to get a run in this morning since I missed last Monday's run.  I went to the Y where it was pretty crowded although not us much as I thought it would be.  After some of the usual warm up stuff I got onto a treadmill for 3.21 miles at about a 8:19 pace, then headed outside.

I ran outside for another 5.23 miles for a 7:24 average pace.  I didn't look at the pace while I was running.  I felt a little bit fast now and then so I told myself this wasn't a race and would slow down just enough to hear more relaxed breathing.   I ended up with three miles at 7:10 or less.

I wanted to get in at least 8 today since I need to start thinking about training for Boston.  It would be nice if I could just run without a plan, but a plan is like a roadmap and it can aid you in knowing whether you are on the right route or not.  It doesn't mean that you can't take a detour here or there or stop to look at something interesting.  In the end the journey is more than just a bunch of distances and paces, but keeping track of those things can greatly help.

Met up with Dixie at the Lansbrook Y at 6:00.  Old meeting spot (7-11) is being torn down.  Due to the new meeting spot, varied our route a little bit from the usual Tuesday run but still stopped at the lake park for water.  It was foggy this morning but the temp was very nice for running.

Showed up at the Y at 5:24.  Keith, Raj, and eventually Dixie showed up.  Ran a short warm up while waiting for Dixie then set out on our run.   My smartcoach plan said to do 4 miles at 6:48.  The group usually does about a 7:00 pace so I figured that would be reasonably close enough and I could always pick up the pace for the last mile.  Instead, they wanted to do a 7:20 pace.  So, as a compromise I decided I would do the first three with them at 7:20 pace and then do 2 more on my own at the 6:48 pace.

The weather was warm (71 degrees) and humid (about 90+%).   After about a 1.5 mile warm up we started at the 7:20 pace.  With the weather, it didn't feel so easy and I was having some doubts about picking up the pace on my own after three miles.    Fortunately, the pace soon felt better and once the first 3 miles were done, it was not a problem to pick up the pace.  In fact, I felt really good at that point and found myself at a faster pace with what I thought was a 6:48 effort.  Last two miles were in 6:30 and 6:28.

Average pace: 7:40

Jogged back the rest of the way to the parking lot, stretched a little bit then went inside for a few sets of weights.

I felt really good about today's run.  It wasn't the longest or fastest tempo run that I have done, but I felt surprised by how good the last two miles felt.  I'm hoping I'll have this speedy feeling for the Clearwater half marathon in a week and a half.

Cold front back in today (ok, not that cold).  A little below 50 degrees (compared to yesterday's 71 it felt cold).  Some moderate fog.   Ran out and back course SR 54 and up Starkey Blvd.  Felt sluggish at first, better during the middle, and ok at the end.   Glad to finish and get the miles in.

Average pace: 8:09

It's good to get in runs like this, where you don't feel especially great, but you get the job done, putting some "money in the bank"

Good run this morning.  Started out kind of chilly.  I was planning on about 50 degree weather but it was actually 41, so I was slightly under dressed at first.  Met up with Keith, Dixie, Tim, and Raj at 6:00 in Starkey park.   We were all doing different distances.  Went out slow for the 7 miles on the way out.  The other guys were going out further so I turned around first.

Picked up the pace for the return trip.  Wanted between 7:00 and 7:09 but pace kept on creeping up so I went with it.  Averaged 6:55 for the second half.  Felt really good about this because this was more like a tempo run pace but it was at the second half of a long run.  Didn't feel as hard as a tempo.

Had to hurry up to get ready to go to Disney for my wife's marathon the next day.