The Long Run

4.45 mi, 45:15, 10:10 avg, HR 133 bpm

Ran in Foxwood, slightly shortened y-shaped route.  Easy paced, at the outer edge of maf+5 range.

4.67 mi, 47:58, 10:15 avg, HR 130 bpm

Tuesday morning run on Starkey Blvd to try and catch the tail end of the Strider's run.  Ran with Stella, she helped pull me along.

Back to the house and did a few strides

0.58 miles of strides, 5:16 avg pace, ran up and down Tecoma Drive.

11.97 mi, 2:00:38, 10:05 avg, HR 144 bpm

Sort of an adventure running to the Lake Dan Preserve.  

When running down the new trail connector to the Pinellas Trail, off to the east is a lake which I had always thought was on private land (trail is fenced off on both sides).  It turns out it is part of an 11,000 acre preserve.

So, I ran down the paved trail to Tarpon Ave, turned left, running along the road a bit (kind of a busy road but a decent amount of shoulder to run on).  Turned left ontoTyler Ave, to Tyler Run, to Huckavalle Rd, finally reaching the Lake Dan preserve main entrance which has some signs, maps, a small playground about 8 parking spots.  I ran into the entrance and across a board walk over some water, onto an unpaved trail.  This was about 5.5 miles so far.  Turned left at a Tee intersection (not quite sure which way to go), which brought me to a smaller entrance, an official entry point to the preserve but nothing else (was at the dead end of a dirt road (Tyler Road, down to one lane).

It was already kind of late in the morning so I ditched the 5/1 run/walk at a low heart rate and picked it up, from 10:30~11:00 pace, to 10:00, and finally 8:50ish pace.

My goal had been to make it to the fishing pier on Lake Dan but did not make it this time, but did get to see some of the preserve.

4.55 mi, 56:00, 12:18 avg, HR 118 bpm

Experiment with walk/run (more walking that running), 3 minutes of fast walking followed by 1 minute of running.  Considered something like this for an ultra race 50 miles or longer, or even 100 miles.  Would be a good pace for a 100 mile race for me.

Pace wasn't as slow as I thought it would be and heart rate was good, at the very bottom of the Mafetone range (118-128) and I never felt like I was shuffling, was either walking briskly or actually running.

Course was two figure eight loops in Westlake Village.

4.17 mi, 45:28, 10:54 avg, HR 131 bpm

Short out and back run from Foxwood, followed by 5 strides for another 0.39 miles

8.42 mi, 1:31:00, 10:50 avg, HR 128 bpm

Ran in Starkey with Cynthia, taking it easy with 5/1 run/walk.  Out and back a little bit past the 4ish mile water stop.

2.84 mi, 24:04, 8:27 avg, HR 166 bpm

Followed up with solar system sprint trial (about 1 mile following signs from Sun to Pluto to scale of relative distance.  6:35 for the mile, plust some warm up and coold down.