The Long Run

5.05@8:59, HR  140 bpm

Planned on doing usual out and back run down the Starkey Gap trail, but while heading south several people coming the other way advised me that there was a 14 foot alligator hanging out on the trail.  Got to the gator spot (treed area near a bench).  I'm not sure if it was 14 feet but was very large and didn't get close enough to measure.  Seemed to be stuck trying to go under a fence but not completely stuck where it couldn't turn around.  Decided to turn back and adjust my route.

Was warmer today and run felt harder but average heart rate was ok at least.

7.53@8:42  HR  152 bpm

Workout 4 x 4 minutes @6:09-6:29, then 5x30 second sprints @5:09-5:29

4 minutes at the recommended pace would be about 20 minute 5k pace, was able to hit all the paces on the 4 minute intervals except for 2 seconds slow on the first one, but rest were faster.

4 minute paces: 6:31, 6:13, 6:16, 6:22

For the 30 second sprints was pretty close also, I think slowest was 5:40 pace.  I thought there were 6 sprints so after the 5th rest period I was ready to take off but watch reminded me to take it easy.

It was a relief to not fail this one.  For however long my Strava account goes back it recorded new PB for 1k and second best time for 800m

5.05@8:57  HR 145 bpm

Easy run from the half marathon schedule, 45 minutes total, out and back on Starkey Gap trail.  Was feeling tired from yesterday and a poor night's sleep.

Last couple weeks, easy runs were 50 minutes, down to 45 minutes this week as a cutback before going to 60 minutes next week.

5.13@8:47   HR  142 bpm

Felt a little more rested today.  Another easy run, this time in Westlake Village, looping around the neighborhood and then up and down the street.

Rest day tomorrow, probably will walk and some weights, then Hippie Dash 5k on Saturday.

Hippie Dash 5k

  15th overall, 12th male, 1st place "Vintage Hippie"

Chip time 21:01.1

Had very high hopes for this race earlier in the week, then hopes were dashed but then it turned out ok - better than last year but not the breakthrough.  Last year ran 21:21 with each mile split under 7:00 pace.  This year my time was faster but my splits didn't look as great but watch measured short at 3.04 but I believe the course was accurate.

Thursday morning felt a small bump on my abs, couldn't tell what it was.  By Friday morning it was a small rash that had spread.  Went to doctor's office later in the day to find out it was shingles, wasn't as bad as some horror stories.  Thought about skipping the 5k but felt ok enough and it was all covered under my shirt, applied some extra vaseline so shirt won't irritate rash.

Weather this year a few degrees warmer, into high 70's vs last year low 70's.  Last year the course ran north a mile then turned around at a small loop, came back south and ran past the start area by about half a mile before turning back. 

Running up the first mile had my pace in high 6:40's range, finishing the mile at 6:47, wanted to be more in 6:30's or sub 6:30 if I felt great.  Wasn't aware of the course change from last year until we got close to the mile point where the turnaround was.  Ok, no big deal, will be less turns, just one turn at the turnaround and left hand turn at the finish chute.

Got to the turn around and was on the wrong side of 7:00 pace.  Held steady and passed a couple people here and there taking me from 7:05 pace back to 7:01 to finish the second mile.  Third mile a little bit better at 6:57.   Was wearing the Brooks Hyperion Elite for the first time in a race.  The third mile I noticed the shoes giving me a little extra bounce.  I could see the clock as the time approached the 21:00 minute mark, I missed it by a few seconds with clock time at 21:03.  I knew I might get something from chip time but not enough to go under 21:00.  Missed again like PHSC 5K in the fall.  This time, since my watch was short I thought I was way off but turned out to be closer.  Always push hard even if you don't think you're close to hitting your goal, might be wrong.   When I was approaching the two mile point I thought about a "do or die" push to get under 7:00, worried it was too soon so I didn't do it.  Also worried that pushing too hard would be too much stress on system.

Still, a good race with all things considered.  Had a nice cool down of three miles then hung out for a bit for the food, drink, and band - teenage band called "School of Rock" doing 60's and 70's music.  There was also a VW vintage auto show to wander around.

Later in the day, off to Madeira Beach for mother's day weekend with Jess and the girls. Had sunset dinner at Crabby's (St. John's pass).  Had to drive my car instead of the mini van - engine misfiring, worried it was going to be super expensive - turned out to be spark plugs, not super cheap but not devastating.