The Long Run

 Went to the Y this morning for a typical Monday run.  Warmed up inside on the bike then did some crunches and stretching before getting onto the treadmill.

Treadmill 3.81 @ 8:00

 After the treadmill, headed outside where it took me what seemed like forever to get a signal with my garmin.  Finally gave up on the garmin and started running and was able to get a signal 2 minutes into the run, which made it seem like my first mile was 2 minutes slower than it really was.  Did a set of 25 second strides in the middle of the run as per my new training schedule from McMillan.  There's a pretty good variety of runs compared to smart coach which had easy runs, long runs, tempo runs and 1600's.

5.03 @ 8:03

Met up with Dixie outside the lansbrook Y.  It's been quite a while since we had a weekday run together, so it was good to catch up.  Warm and humid this morning but bearable.  We took it pretty easy and mainly kept to an 8:30 pace with a few short pickups here and there.

Average pace: 8:27

After the run, saw a little alligator in the pond near the parking lot.  Surprised to see one there because the pond is pretty well cut off from any woodsy or swampy areas.

This morning's goal was 30-40 minute steady state run (6:41-6:53 pace), plus warm up and cool down.  Jenny was doing a 6 mile tempo run.  We started out together.  It was extra warm and humid (78 degrees, 90% humidity).   I felt sluggish during the one mile warm up, then I ran the first mile with Jenny on her tempo at 7:48, after which I went ahead to start my run.  I had no idea how I was going to do it, but the first mile turned out to not be so bad.  2nd and 3rd miles were tough mentally to hang on as I had dropped a couple of times to slower than 7:00 pace, each time I was able to get back on pace by picking out and object up and ahead and picking it up as best I could.  Finally, the 4th and 5th miles went a little bit better, whew! glad to get that all over with.

Splits: 6:50, 6:48, 6:49, 6:37, 6:38

Headed back home for the cool down then got into the pool for a few minutes to cool off.  Fortunately the pool is still quite cold and refreshing.

Average pace: 9.07

It felt good to have a nice relaxed run after yesterday's tough run.  Jenny and I ran together and kept the pace pretty easy.  We did 7.5 miles together then I did a short out and back to get one more mile in.  It was maybe a little bit cooler than yesterday, but not really.

Average pace: 8:56

Raj said he was up for a run with me, so we met up near my house about 7:00.  It was a good run, pretty casual and relaxed.  He had never run over on this route so it was a change of scenery for him and great to have some company along for me on a day when I usually run by myself.  It was getting a little bit warm towards the end but not unbearable.

Average pace: 8:28

I was able to get an earlier start this weekend, knowing it would get warm by the end of the run.  Started out from Longleaf and ran up Starkey Blvd into Starkey Park.  I didn't have any solid arrangements to meet up with anyone but was pretty sure I would run into someone.  I ran a pretty even pace and started to enjoy the run as it got lighter.  There is a time of the morning, as it gets light, when it feels less humid but since the sun isn't up very high it does not feel hot yet.  It is the best time to run.

I ran into a number of people I know about 2 miles into the park, Dixie, Eudair, David, Andrea, Katie, and Diane, and a couple others, too.   David and Andrea turned around a short while later and the rest of us continued on to the end of the trail where it meets the Suncoast trail.  Turned around and stayed with the group until there was about 4 miles left.  I gradually picked up my pace and then got into a pretty good rhythm for the last 3 miles, with the last mile at 6:50.

Average pace: 7:49

Hung out at the social hour for a bit.  Dixie had gotten my text message to pick up a bag with my shirt and towel in it, so I was able to change into something dry.  Then he gave me a ride back to my truck.  It was  good that I didn't have to run back, because I think 18 miles was a good amount for today.