The Long Run

6.78@8:52    HR  147 bpm

For a Monday morning, felt pretty good and the weather also very nice.  Wanted to keep it easy but also secretly hoping I'd just speed up without realizing it.  That didn't happen but it was still a pretty good run.  Easy run days have just shifted to 60 minutes.

Garmin rewarded me at the end of the run by saying I was back at 53 for VO2 max

9.46@7:56    HR 150 bpm

45 minute tempo run with goal pace between 7:09 and 9:29, plus 15 minute warmup, 15 minute cool down.  Tempo portion broken up with 30 minutes for the first part and 15 minutes for the second part with no rest between, so still 45 minutes straight but just timed as two sections.  A good run is where I feel I can get on pace right away and hold it or better yet speed up, the whole time being in control and inside the pace range.  Sometimes I'm just short of the slow end then go just fast enough only to lose it again until finally pull it together and finish just inside the pace.

But today's run was the good run feeling, 7:07 for the first mile, just a little too fast making me worry I might struggle later, relaxed just a little and was 7:08 for the second mile.  Next two miles were 7:14 and 7:17, but I was looking at average pace so that didn't change.  After the first 4 miles, there was 1:13 left of the first 30 minutes where apparently I was at a 6:53 pace.  Then the next 15 minute segment was 7:17, 7:08, and again 6:53 for the leftover time (33 seconds).

The other good thing that happened on the run, was early on, garmin watch said my performance condition was +7 (whatever that means), usually on a very good day it would be +4 at best, with the rest of the days being between -1 and +1.

6.8@8:50    HR 147 bpm

Wednesday night run with old humpday hustle group and new Starkey Market run club.  Ran with Daisy and Joe and eventually caught up with Evan, Jeremy, and Chad.  I was doing prescribed one hour run with easy range between 8:19 and 9:19 after 5 minute warmup.  Out and back to Cunningham Park then I did some more on my own after getting back to Starkey Market to finish off the hour.

I felt pretty good on this run as sometimes it feels like a struggle on these Wednesday night runs until I'm more warmed up (usually after about 2 miles).  But tonight I felt good to go after 5 minutes and the so called easy pace actually felt easy.

This was my first run with Joe in a while.

6.05@8:17

Progression run consisting of 5 minute warmup, 30 minute easy pace then 10 minutes at 6:19-6:39, finally 5 minutes cool down.

Did the 10 minute portion at 6:34 pace and felt reasonably in control and steady.

14.12@8:30   HR   149 bpm

Two hour run with pace range between 8:19-9:19, gradual progression run as I started out on the slower end and finished up the last two miles a little faster than planned at a little faster than 8:00 pace.

Similar results to run two weeks ago.  Two weeks ago it felt like a big jump forward in improvement, today it felt like no progress but at least holding steady.  This was a bigger mileage week than I've had a non race weekend.

After the run, Jessica, myself and the little girls drove up to FSU for an overnight visit.  Jessica needed to give Soph a hug.  Wanted to see Jacob but he took off with friends to Gainesville to get out of town.  We might've taken Soph back with us but she was waiting on word about whether there would be finals (turned out they were either canceled or made optional).