The Long Run

6.27@10:22  HR 126 bpm

Easy paced run, out and back down the Starkey Gap Trail heading south.

6.11@9:49    HR 127 bpm

Earlyish morning run (6:12 am start) inside Westlake Village, running two of the big loops.  Sub-10:00 average while keeping HR average below 130 (although a little higher than supposed target of 124).

It's been a blessing to have to finish my run before 7:15, seeing the sunrise and enjoying the predawn temps.

8.1 @ 8:30   HR 153 bpm

6 x 1k workout in Westlake Village

Route was slightly different for this (usually I'll pick a stretch of road and run out one way then next repeat back the same way).  Today I did the repeats on a loop, so that starts were not at the same point, always some section of hill.

Wanting to hit splits at 6:46 pace or faster (4:12/km) for goal of breaking 21 minutes.

Did not meet that pace goal but did do the primary goal of doing all of the repeats, not giving up due to missing paces, because I'm still putting in the work.

So, paces for splits were: 6:44 (4:11), 6:57, 6:47, 7:06, 6:55, 7:08

If I take the fastest 5, it adds up to 21:25 5k, a little short from 21:00, but who knows if race day magic will help  

4.54@10:03  HR 129 bpm

Shorter run today, out and back heading south down the Starkey Gap trail.

6.24@10:05  HR 128 bpm

Once again, two big loops inside Westlake Village, keeping heart rate at a decent range, feeling easy.

Hippie Dash 5k

A most encouraging morning.  Signed up at last minute, temperatures not looking great but early enough to not be hot and sunny.  Pretty good warm up, just over a mile easy running, then about 4 strides.  When I went to do the strides I was running a faster pace than I can usually do during such a warm up.

At the start line, not sure the exact course route.  Slight uphill from the start area, turn right and run about a mile with a small loop turn around, run back south a mile then about a half mile more south before turning around then right turn down the finish chute.

Happy with splits: 6:47, 6:54, 6:55, then 6:02 pace for the last bit.

In the last mile, caught up to first place female, but then she just passed me during the homestretch.

Eke'd out a small improvement over the Strawberry Classic 5K which itself was an improvement.

Now, two times in a row getting all three miles under 7:00 pace.  Got a little lazy in the third mile when it looked like I'd have no problem holding the pace, maybe could've gotten down to mile 1 split with better focus.

Fun morning in Safety Harbor, they had a nice collection of vintage and modern VWs (bugs and buses and some rare models). One free beer per runner also and some decent food.