The Long Run

5.65@8:53  HR 137 bpm

Easy run for 50 minutes, out and back on Starkey Gap trail.  Had come down with slight cold over the weekend so thought it would affect the run but felt pretty good and heart rate averaged below 140  with pace faster than 9:00

7.53@8:00

Mild cold last night still so didn't sleep great but ok enough to not cancel the workout run.  15 minute warm-up, 20 minutes @7:09-7:29, (optional in case you need to bail) 10 more minutes @7:09-7:29, then 15 minutes easy.  Did the job.  Not super easy but stayed within the lines, was slightly higher than recommended during last 10 minutes, hovering around 7:00 pace.  But, toward the end of that first 20 minutes hard was looking forward to being done but then felt great on the 10 minute count down.

Run was in Westlake Village.  Easy tomorrow, stride repeats thursday, then on Saturday, instead of long run it's progression run again (but 85 minutes worth so almost a long run).

AM 5.73@8:47  HR 131 bpm

Today felt like a mini-breakthrough run even though "they" say you should not judge progress by easy runs, but today's easy 50 minute run felt good and heart rate ended up coming in low 130's.   I had a similar run recently where heart rate was 137 and I thought that was good, but today's was a little better.

Run was from my house over to Starkey Gap trail going south and then coming back the same way. I had one stop at the traffic light on the way out but managed to catch the light just right on the way back, so no second stop.

PM 3.73@9:40  HR  134 bpm

Ran with Daisy and Evan for Humpday Hustle run, did the 3 2/3 mile loop from the church.  Saw Joe briefly at the start of the run as he had bought fundraiser sourdough bread from Daisy.

4.13@8:41   HR   148 bpm

Stride repeats, 12 x 20 seconds focusing on leg turnover 196-206 steps per minute, so no goal pace.  Before the run as I was reviewing the steps I accidentally hit "skip" and the workout was gone but I got it back by re-syncing with phone.

Pretty good run, kind of fun, a useful workout without the dread

Walked 3.15 miles in 49:40 inside Westlake Village.  Rest day according to plan but still getting in my 12000 steps for the day, brisk morning walk for half of those steps.

10.15@8:24    HR 149 bpm

Progression run workout with 5 minute warmup, 60 minutes of 8:19-9:19, then 10 minutes 7:09-7:29, then 5 minutes at 6:19-6:39

Ran on Starkey Blvd mainly with a little bit on Rangeland.  1st hour was good with gradual increase in pace - a couple of seconds faster here and there.  When I got to the turnaround point on Starkey with about 10 minutes left in the 60 minute portion, was going into the wind.  It wasn't horrible though.  I took a gel and washed it down although putting the soft flask back in the belt slowed my down a little, was not stopping the watch.

Got into the 10 minute portion, felt good at first but then was almost fighting to just make the slow end of the pace range.  And then the fast 5 minute portion, legs felt kind of stuck, just barely moved the pace needle from the 7:20 range.  Quick decision, fight through and take a slower pace or pause, collect myself and make the pace.  Decided to stop.  Got going, a little bit better but just barely making it.  6:39 pace for the 5 minute portion.   Partial fail, had higher hopes for this run since it felt like I was making progress.  Running into the window felt like a flashback to Treasure Coast marathon.

There will be more workouts next week and one of them might be better.