The Long Run

6.48 @ 9:28, HR 131 bpm

Another easy run day, followed by strides.  Wore heart rate strap to try and keep myself honest  which seemed to work with HR at 131 including the strides.

Ran from Westlake Village over to the Pinellas Trail and then north until reaching 3 miles to turn around.  Was coolish for most of the run, but warm enough to run with no shirt.  No music as well to make it so I wasn't all geared up.

3.02@9:25

Similar to last week, I pushed my hard run out one day and just did Wednesday's easy run today.  There was a bit of covid teen drama here last night and the morning schedule looked uncertain so instead of stressing about it just did one loop inside Westlake Village.

9.04@7:41, HR 149 bpm

Unlike last week, I only pushed out the hard run by one day.  Since the original schedule got compressed due to Marathon date/venue change today could have been 3x2 mile repeats or a mix of shorter repeats.  The other skipped week was 1200m repeats so I decided to do this one which was 3x1 mile, 2x800m, 2x400m.  But, I didn't remember correctly and ended up doing 4x400m instead of 2x400m. 2 mile warmup and cool-down.  Ran on the Starkey Gap trail south of the golf course.

3x1 mile: 6:54, 6:55, 6:43

2x800m paces: 6:32, 6:38

4x400m paces: 6:12, 6:12, 6:04, 6:00

Overall very happy with this workout, would like to be able to do more mile repeats and get the times back down toward 20 minute 5k pace.

7.12@10:07, HR 130 bpm

Successful implementation of easy run on easy day.  Kept the heart rate average fairly low, sped up a little bit last two miles so I didn't feel like I ran too slow.  Trying to save something up for the weekend long run.

Ran the loop from Foxwood to SR54, to Starkey Gap Trail, south the near Lake Dan then back home via Trinity Blvd and the ditch.  Running the ditch makes me feel like a trail runner.

4.46@9:31, HR 132 bpm

Easy run day, looping inside of Westlake Village.  After the 4 easy miles, 6x100m strides.  A little faster than yesterday (easy portion was about the same pace, strides sped up the average).

Hopefully tomorrow goes well.  Last "long run" before the marathon.  Next Saturday is "only" 10.

14.1@8:11, HR 149 bpm

Last long run for this marathon, no pace goals on the plan but turned this into progression/marathon goal pace for last 6 miles after slowly approaching goal pace before that. Started out early enough (7:15ish) so I could get to Aubrey's brunch around 10:15.

Ran from WLV, cut through Eniswood to Alt 19 then onto the Pinellas Trail with a sharp left turn heading south.  It was pretty much perfect weather with start temps in high 40's gradually going into low 50's.  Wore long sleeves and a hat but after about two miles took off the hat and later rolled up the sleeves.

As I approached the turnaround, had to decide whether to go over the bridge or run along the sidewalk.  I chose the bridge even though it would be a little harder (but safer due to no turning cars to watch for).  I didn't lose too much speed going over but gained some momentum coming back.

At some point I saw Bill ride by on his bike in the oppposite direction (I don't actually see that many people I know while running on this trail).  Last two miles were 7:33 and 7:37.