The Long Run

18.52 mi, 2:56:16, 9:31 avg, HR 134 bpm

Afternoon noon after getting back from the cruise.  Kind of worried I wouldn't get started in time.  Weather was great, mid 50's I think.  Ran from my house, over to the new trail heading north towards 54, then across to Starkey Blvd and then ran into Starkey Park until I reached a water stop. But, the cooler was mostly out of water, although I managed to top off my bottle by tilting the cooler back, so had enough water to wash down the gel.

It was an easy pace but I felt really slow and clunky at first, not sure I'd even break a 10 minute pace, but it did get better and second half of run was low 9:00's and a few high 8:00's

Longest run since the marathon.  This did top off a 70 mile week (if you count to Sunday) after getting about 50 miles while on the cruise ship.

4.3 mi, 42:03, 9:46 avg, HR 129 bpm, elev gain 147 feet

Run from Westlake Village, out to Nebraska, up Omaha and back onto Alderman, then two loops around the Westlake Park stopping twice at the pull-up bar for some pull ups.

Trouble getting started, wanted to skip so opted for a better than nothing run along with some route variety.  Nice cool morning again but overdressed with a long sleeve top that had me sweaty by the end of the run.

Trying to be consistent with a blog entry on each run day instead of falling behind and never quite catching up.

6.49 mi, 1:03:15, 9:44 avg, HR 130 bpm

Still felt very unready to run so decide I'd just go out as slow as possible.  This got me going, at first it was like a 12:00 pace but it slowly got faster with less effort.

Slightly new route but not really.  From Westlake, out onto Alderman, left onto Omaha, and then right onto Columbia near PHU H.S., then over to Pinellas Trail and south.  

I did do better at not starting so late (out the door before 8:00) and back before Jessica and Sophia left, and then not into work too late.

5.39 mi, 50:20, 9:20 avg, HR 134 bpm

Square loop around from Westlake Village, down Belcher to Nebraska, then up Omaha back to Alderman, and finished up with small loop on part of Village Way.  Started out slow again but not as slow as yesterday.  Garmin rewarded me at the end with +1 on my vo2 max, back to 54, it had been holding steady at 53 after having come down from a peak of 56 at the end of marathon training, so maybe the 70 mile week helped.

Massage after the run which also helped make me feel ready for next weekend's big race.

6.57 mi, 58:16, 8:52 avg, HR 142 bpm

Ran from my house over to the Lake Dan trail, heading south almost all the way to Keystone.  Was hoping to get in at least 5 miles but went a little bit farther once I got out 2.5 miles.  I guess the massage yesterday helped.  Starting out I was still not feeling very fast, but my first mile, although slow was a little bit faster than a lot of my slow first miles.  After the second mile I was running faster than 9:00 pace, but not really looking at my pace, only saw it when my watch beeped each mile.  It was nice and peaceful on the trail.

Andy had some coffee leftover from what he had made, so grabbed some to go on my way to work.

12.02 mi, 2:08:10, 10:39 avg, HR 136 bpm

Preview of the Longhaul Ultra marathon (100 miles), one week from today.  This year's course is 10x10 miles.  Cypress Creek Preserve, one mile out from the gate to "the hub", 1.5 miles south, out and then back, a little bit on the paved road, then north on the "hall of pines", then a little bit farther before turning around and heading back to the paved road.  The third spur starts out like last year but does not have "the crop circle" loop, but is just an out and back instead.

Still a few small fires burning from the proscribed burn.  Not sure if I'm really ready but I'll get through this somehow.   Time limit of 30 hours to qualify for Western States Lottery, 32 hours to be an official race finisher, and 24 hours for the new 24 hour belt buckle this year.