The Long Run

12.31, 1:49:19, 8:53 avg

Drove up to Brooksville/Spring Lake area with Jamie, Cynthia, and Daisy for some country rolling hills.  Nice and cool at the start with light fog making the fields look picturesque.  Stopped at a Speedway just before we got there for a pit stop and I had a non-typical urge for a cup of coffee just to have a few sips before the start of the run.  Coffee must have helped because I felt really good the whole run even starting out which can sometimes be tough for me.

Just after 5 miles in, Daisy's hip issue flared up and she wasn't sure she could finish the whole run.  We had just passed on road that would short cut her back to the start and when I got to the next road I told her to take it thinking it would connect to the same road (it does eventually but it's longer with an added turn).  Cynthia was ahead and when I caught up she told me I hadn't sent her quite the right way.  However, it all worked out as Daisy had her phone map and was able to get to the right spot (just past the Alpaca farm).

Good run up the mile stretch uphill on Ernest Lee Road, then I finished up with a fast mile around the actual Spring Lake with 7:02 for the last mile.

8.6 mi. 1:11:50, 8:21 avg

Tuesday run at Longleaf with the Striders.  It used to be called "tempo Tuesday" back when it was smaller and more structured (although only on Tuesdays) and they were actually more like tempo intervals or just intervals but Tempo Tuesday sounded much better.   So, in the spirit of tradition I did some intervals.  I picked quarters to make myself try and go faster.  But I couldn't seem to quite get to the speed I wanted. I thought I would do 8, and if I did them all successfully I'd treat myself to doing two more for a total of 10.

I wanted to do them all in the 1:20's, but only managed one with the rest in the low 1:30's, so I decided that I'd end with 8 and be ok that it was the best I could do today.

After a cool down, I picked it up a little and did the last two miles at 7:30 pace which felt good.  When I got back I looked at my splits for the quarters and realized I had only done 6!  My counting brain was not working.   But despite all that it was still a pretty good run, at least it was different.

Quarters (close to 400's): 1:35, 1:36, 1:26, 1:33, 1:31, 1:33

1.8 mi, 18:44, 10:26 avg

I just went for a short run this morning, mainly for the sake of Stella.  My legs were tired from yesterday's intervals, which were tired from Sunday's hilly run with fast last mile.

I thought maybe I could get a run in the evening with the humpday hustle crew but the track meet turned into a marathon.  I saw Jolene who had the right idea with wearing running shoes and getting in 2.5 miles - although she was herding a group of girls as their assistant coach so that kept her moving around.

Andy did the long jump followed by 4x800m relay which were two of the earliest events.  His long jump was an improvement over last time and turned out to the the longest one of anyone from his school (his friend scratched on his and he beat all of the girls - but it was still encouraging).

He unofficially PR'd on his leg with 2:27 according to my watch - breaking 2:30 for the first time.

Thomas debuted with 2:25 on his 800m.  

There was a no show for the 4x400m so Andy volunteered.   That kept us there until the end -11:45 pm.

I'm glad he tried it, ran 1:01 which was almost the same pace when he tried the 100m last year (14.4 seconds).

Proud of both boys for trying and stretching their limits.

8.55 mi, 1:05:58, 7:43 avg

After Tuesday's partially failed intervals, I only ran 1.8 miles yesterday and that was mainly for the sake of Stella.  My legs were dead and felt like they needed a break.  I had thought about doing an evening run after work but the boys first track meet turned out to be a big one (26 schools), so it didn't finish until almost midnight.  Andy did one of the first events (long jump and a 4x800m relay), Thomas was running the 800m which was toward the end, and then Andy volunteered to fill in on the 4x400m relay for a no show.  So, as it kept on getting later and later I was not sure I'd be able to run a tempo run this morning.

But, after only about 4 1/2 hours of sleep I felt good enough to try.

5 miles at sub-7:00 pace was the goal.  I made the average although one of the miles was 7:01 (although that pace is questionable because there seems to be a GPS dead spot on part (lots of tall trees) where my pace always slows for no real reason.  There was even a bit of wind, but due to where I started, most of it would be a tailwind.

Splits: 6:54, 6:43, 7:01, 6:45, 6:35   (about 6:48 average)

Was feeling motivated from watching the boys run their hardest.  Andy shaved some time off of his 800m PR down to a 2:27.  Thomas PRd in his debut 800m with a 2:25.  Then Andy PRd (although he hasn't done many) at the 400m with 1:02.   Was glad the spot opened up for him, he's always willing to jump in.

Wore my brand new bright orange GoMeb Speed3

7.29 mi, 1:05:27, 8:59 avg

Ran with Joe and Jamie in the neighborhood.  Stopped back at my house, walked Stella then ran her a little over one more mile.  As I was getting back, Joe came by with his brother's dog Renny (dog sitting)  - Renny looked really big because she towered over Stella who is a pretty big dog herself.

10.06 mi, 1:30:51, 9:02 avg

Started with Joe and Jamie and Longleaf about 6:00, Joe had run from his house and was doing 20 miles.  We ran out past Diane's house, into Starkey Park just a little, then Jamie and I turned back.  I needed to get back to my car by 7:40 so I could get to the boys track meet at 9:00 about 45 minute drive away.  Went a little bit faster the last few miles.

Andy did long jump for his first event at about 9:30 in the morning.  Next event for them was not until 5:00.  They both ran the 800m and were in the same heat.  It was the battle of the brothers.  Andy was not feeling like he had a PR in him.  Thomas was nervous.  Thomas took an early lead over Andy and held it for most of the race.  At one point Andy was kind of far back but he slowly caught up and finally passed him sometime during the last 100m.  But, it was neck and neck for a while.  They both got PRs, with Andy's going from an old PR of 2:30 down to 2:23.99 and Thomas shaving a little off going from 2:25.2 (this past Wednesday) down to 2:24.7.    Before the race, I was a little bit afraid that Thomas would want to catch Andy but not pass him, but he had no problem wanting to pass him.  He did beat himself up a little bit for feeling like he wasn't very good sprinting the final bit and letting Andy pass him.