The Long Run

3.31 mi, 30:31, 9:14 avg, elev gain 61 feet

Did several small loops in Westlake.  First, did one on Park Ct, then did Pinewood to Village Way to Lakeside Terrace, then a loop in the park around the lake, then finally a bigger loop on Pinewood to Maple Ridge and a short out and back up the Lakeview hill, then back to the house.

Legs were very sluggish at the start but felt woken up after running all the turns and the small hills.

5.51 mi, 54:24, 9:53 avg, HR 136 bpm

Classic t-shaped route (actually more of a Y) in Foxwood and along Fox Hollow area.  Kind of sort of trying to run heart rate around 130 average but started looking at pace instead and ended up doing neither one very well, but then again not too far off from where I wanted to be.  Still in the ballpark of easy but not too, too slow.

Walked Stella after the run but did not end up running with her this morning.

In the evening, went to Anclote HS to watch Tom at the track meet.  First meet back after being off for break last week.  Fast freshman Paul was supposed to run the 1600 with Tom but was a little bit hurt and playing it safe.  Gulf HS runner John J ran but was also not fully up to speed.  Race started and not too far into it (but not the very start), Tom moved out front (can't remember if it was the first lap or into the second lap) and slowly opened up a bigger gap on the number two runner - also named Noah (Tom's real first name).  Down the last straightaway, Noah from River Ridge closed some of the gap but did not get dangerously close and Tom won the heat with 4:52.96, his second best ever time, and fastest time while winning the heat.

It was a nice night to watch the meet.

4.56 mi, 44:04, 9:39 avg, elev gain 138 feet, HR 134 bpm

Ran loops in Westlake with Joe to cover the rolling hills.  Started out nice, then gradually the rain started and it seemed like it would be ok for a while.  It started to come down heavy and thought about stopping by the club house to get out of the rain, but then changed our minds and just ran back to my house since it was only another 0.25 miles away.  Pretty drenched by the time I got back to the house.

Run was cut a little short. I thought about going back out once the rain had died down but by then I was feeling chilly from the rain and decided it was enough.

5.42 mi, 57:16, 10:34 avg, HR 127 bpm

Ran with Joe and Jamie in the neighborhood, run the y shaped route.  I felt a bit lethargic but fortunately I could just follow along.  Jamie was doing 5/1 run/walk in preparation for London coming up pretty soon.  Joe had already run about 8 miles before meeting up with us so he headed back a little early.

3.18 mi, 3041, 9:38 avg, elev gain 72 feet

Short run in Westlake.  Around Park Ct, then Village Way to Sandy Hook until at the top of the Lakeview Dr hill, then back the way I came.

12.02 mi, 2:09:58, 10:48 avg, HR 128 bpm

Met Jamie and Cynthia at the Trinity Y, then headed out through Trinity Oaks over to Trinity Blvd and then south to East Lake, and left on Keystone until we got to the new section of bike trail until coming back up to Fox Hollow.  Got some water at the fountain and continued on back to the Y.  It was about 10 miles at that point which was all Cynthia had signed up for so she walked from there and when I got back to the Y, drove back to get her while she had continued on at a walking pace.  Jamie did another 2.4 miles and with the miles she had before meeting us at the Y finished the morning with 18.

We did 5/1 run/walk.

We had tried a more direct route for this loop but it only saved us a mile, could use a cooler drop somewhere along the route next time.

In the afternoon went to see Tom running in the track meet at Steinbrenner HS.  He was running the 1600 today which ended up being at 3:30 in the afternoon, by which time it had heated up.  He was in heat 1.  Ended up with just over 4:52 (4:52.09 I think), which was almost one second faster than Tuesday's meet but a few seconds off from his PR of 4:48 on 3/14.  Splits were 1:09.7, 1:12.3, 1:14.4, and 1:15.3 (according to my unofficial timing).  I was standing next to his coach and he thought it looked like Tom had acclerated going around the curve after the start of the 4th lap but slowed just a little some point after that.  

Great effort I think but I know he's got his sights on something a little faster.