The Long Run

1.21 mi, 12:42, 10:28 avg

Very little running this morning (was up way too late for work trying to figure out a problem for something that needed to be solved by morning).

So, combined the Stella walk with the run.  She does get easier to run the more she runs with me

4.35 mi, 44:31, 10:14 avg, HR 131 bpm

Started out running with Stella for 1.4 miles, then did the rest on my own.  Ran in Foxwood with one big loop around the neighborhood, 1 loop on the park path, and then some up and down the street.

8.55 mi, 1:18:12, 9:09 avg, elev gain 269 feet, heart rate 141 bpm

Joe ran with me in Westlake.  He has Boston marathon coming up and wanted to do some hills. We did an easy paced loop around the perimeter of Westlake and then headed over to corner of Lakeview and Village Way to do repeats up and down Sandy Hook Rd, 0.25 long, 6:50-6:55 pace on the way up, easy jog for 45 seconds at the top, then run down at 7:30ish pace then 1:30 easy jog, repeat 6 times.

We then cooled down with about 1.5 miles easy.

I was pretty happy with the heart rate, thought it would be higher with the repeats but the easy running helped cancel some of that out.  Was good that Joe could come down and hopefully helps him out as there aren't many hill options around here.

5.62 mi, 56:26, 10:02 avg, HR 134 bpm

Ran the Y shaped route from my house, trying to keep my splits pretty even and in the range of what I thought "easy" should be based on heart rate feedback.  I was aiming for about a 10:00 pace.  I ended up with a 10:02 average and heart rate not too far off from recommended "Mafetone" pace which would have been 128.  But I didn't want to stare at my heart rate the whole time because I think that can create a negative feedback loop.

It's a pleasant feeling to really run an easy pace and not worry about going too slow at the same time.  It takes a little more time so I'll have to set aside more time if I want to increase my miles.

Watched Thomas run at the track meet in the evening at Mitchell HS.  He was running the 1600m and 3200m but plan for 3200m was to to try and pace a teammate to break 11:00.

1600m went really well.  One of his teammates was trying to run 4:39 or better, so Thomas was going to stick with him as long as possible and then hang on.  The plan worked.  Stuck pretty close to teammate Paul for at least the first two laps, there was a little more of a gap in the third lap but not too far, then more gap in the 4th lap but by then, Thomas was already on his way to a PR, running 4:48 for a 6 second improvement and Paul ran 4:38.

3200m race went well, although the runner he was pacing was not holding on so they told him to go ahead, so he picked it up the pace and finished with a 10:47 while running a negative split again.  He placed high enough to score some points for the team.

5.76 mi, 1:01:01, elev gain 147 feet, HR 132 bpm

Ran from Westlake house to Alderman and then north onto Belcher, out and back.  Was running 4/1 run/walk and trying to average heart rate around 130 or so.  Pace for the heart rate was a little bit slower than yesterday but yesterday's route was flatter and still not sure what is better for pace/heart rate, steady running or run/walk?

Weather was good, cool and sunny.

8.01 mi, 1:19:19, 9:54 avg

Ran from Longleaf along Starkey Blvd bike path meeting Cynthia and Joe at 7:10 (originally planned for 7:00 but not too far off).  Joe had already done 9 miles and was going to do some faster miles at the end but stuck with us for nearly two miles before he took off.  Shortly after Joe left saw Tom coming back from his run.

We ran to the end of Alico Pass and then made a quick stop at Diane's house for refreshments.

We were mainly running right about a 10:00 pace but did 8:42 for the last mile, bringing down the average.  Did not look at heart rate until the end and happy to see 129 average bpm.  Seem to do better when running with others as far as effort.