The Long Run

5.15 mi, 49:27, 9:36 avg, elev gain 127 feet, HR 132 bpm

6:00 am run with Jacob, out and back in Westlake Village.  He hadn't run since the weeked we did 10 miles with Jamie and Cynthia.  Went out slow and took it easy until approaching the last mile.  I let him go ahead a little bit but still finished last mile in 8:15.  Overal heart rate was very good for the pace, 1 minute per mile faster at same heart rate compared to Friday's run.

5.28 mi, 51:37, 9:46 avg, HR 133 bpm

Ran in Foxwood, starting out as a Stella walk, and then ran with her for about 1.3 miles before dropping her back off at the house.  Then, did an out and back to Trinity Blvd via RTJ Blvd.  It was nice and cool with a very light rain off and on.  I picked it up for the last mile to 8:33 after having run slow enough to keep my heart rate in the low 130's.  After the 5th mile, ran in the 6:40's for a tenth of a mile and then cooled down for a little bit longer.

I've been neglecting upper body, so did 25 push-ups on the "perfect push-up" things, and then 5 pull-ups because I've forgotten what those feel like.

After yesterday morning's run, my garmin rewarded me with "new Vo2 Max detected - 52"

8.22 mi, 1:12:36, 8:50 avg, elev gain 228 feet, HR 141 bpm

Ran with Joe in Westlake.  He came down to run some hills.  We looped around the neighborhood at an easy pace for about 4 miles, and then did 3 repeats where we ran up a hill for half mile at about 7:00 pace, recovered a little bit, and then ran back down a little slower (7:20-7:30 pace) and easier effort because it was downhill.  Nice morning with low 50's for the temps.

7.08 mi, 1:13:22, 10:22 avg, HR 128 bpm

Ran the Lake Dan simple route with Jamie.  Unexpected text from Jamie as she was about to start her run in case I was going to run as I was getting ready to run.  Ran from Foxwood, across to Fox Hollow area, through the neighborhood with the gate you can contort through, onto the construction road to the new trail extension that should be officially opening pretty soon.  Run/walk at 5/1 which felt pretty much as easy as 4/1 but average pace slightly faster with seemingly the same effort.  Good average heart rate for the pace, inching my way down to doing sub-10:00 pace with sub 130 bpm heart rate.

Near the turn around point, saw a bunch of 9 mm spent shell casings on the ground, not sure what was up with that.

2.27 mi, 20:10, 8:54 avg, elev gain 53 feet

Quick run in Westlake Village, out and back from the house to the top of the highest point on Lakeview Dr., slow pace out at 10:04, and faster back at 8:19 pace, although the return trip was more downhill.

1.16 mi, 12:09, 10:28 avg

Run/walk with Stella in Foxwood, she was a happy dog and pretty good running on the leash today.

Later in the evening, took the boys out to eat at Outback.  Hadn't been there in quite some time.  Made sure to get a Bloomin Onion

13.01 mi, 2:17:47, 10:35 avg, HR 125 bpm

Ran with Jamie from the neighborhood out and back, across 54, up Starkey Blvd and to the end of Alico Pass with a quick fluid stop at Diane's lemonade stand.  Picked up Cynthia at Longleaf, so she did about 8 miles with us.  Jamie's back from her Asia trip and squeezing in a few long runs before she's off to London for her final Majors.  Did run/walk today, but 5/1 instead of 4/1 (second time now, did 5/1 for first time earlier in the week).

Average HR was surprisingly good even though my legs were feeling a bit lethargic it was not taxing my heart rate.

Managed to fix a couple of things - a toilet with a leaky seal causing on and off running, and the gate to the backyard which was falling apart.  Bought a new cordless drill which made the job a whole lot easier.