The Long Run

Was able to "do over" this workout which I did a couple of weeks ago but didn't quite reach my goals.  Today I was determined to do better.  Warmed up and then did 5x600m repeats with a goal of 5K pace.

First one ended up being similar to what I did last time, but then I was able to pick it up for the next four.

Paces: 6:17, 5:30, 5:53, 5:53, 5:44

Average pace: 7:54

Did some stretching and light upper body work after the run.

In October I put a tomato plant in a hanging pot behind the house.  I wasn't sure if I'd get any tomatoes before a frost might kill it.  It was a race against time.  The tomatoes were supposed to be ready 55 days after planting ("Early Girl").  November came and went and December and January brought a few nights below freezing. But the tomato plant survived, although the growth was slow. 

Finally, today picked a few nice tomatoes, as well as a few smaller ones.  It is even starting to getting some new flowers on it for spring.

So much for "Early Girl", more like persistent girl, better late than never!!

Rained for a good part of the run, but kept things cool, and it wasn't that hard.  I was going to start out with Jenny but she decided to do her run later.   So, I ran over to the next neighborhood and out to Ridge Top Drive out to where the horse farm used to be, and then headed back.  I miscalculated the return route slightly and ended up with an extra half mile.

Average pace: 8:02

AM - did a nice easy run by myself around the neighborhood for six miles.  I didn't have that usual problem with getting to my pace.  My first mile was about an 8:25, then I did all the rest of the miles at the same pace to try and make sure this easy run stayed easy.  It was a wonderful morning for running.

Average pace: 8:25

Did a quick upper body workout after the run.

PM - went to the Y and ran on the treadmill.  I was supposed to do 6 100m strides in the morning which I forgot about so I did them as part of this run.  Keeps the treadmill from getting boring.

Average pace: 7:57

Recovery run with Jenny. Nice cool morning.

Average pace: 9:03

Warm up with Jenny and Jamie, for two miles.  Then started on 10k time trial, but scrapped it after 2 miles, then decided just to put in some miles.  The plan said that today was supposed to be a "tune-up" race 8-15K.  But it is pretty hard to find any races on a Friday.  So, I was thinking about doing 8K or 5 miles, and then thought about doing 10K.  After realizing that it wasn't going so well, I stopped and jogged.  I thought about starting up again and at least trying to do a 4 mile tempo run.  I got going again, getting onto a pretty good pace at first.  I got distracted and lost my pace, and just decided to put in some miles.

Average pace: 8:08

Ran Suncoast trail near Brooksville. Met up with Dixie at 5:20 as planned to ride up together.  But, he forgot his running shoes.  Thought about stopping by my house for a loaner pair for him, but he decided just to run in his crocs instead.

Dixie went out 6 miles with me before turning back. I turned around at 9 and picked it up for last 5 miles at 6:59 pace.  The MP run pickup at the end just sort of happened.   There is a pretty good sized hill (for Florida at least) with just over 5 miles left to go.  Ran down it and then the uphill on the other side and found myself going faster.  The next four miles varied between 7:15 and 6:55, and then the final mile I pushed it a bit more for a 6:43 pace.

So, I think not pushing extra hard yesterday and struggling through a speed workout which was not going well turned out to be the right thing to do.

Average pace: 7:43