The Long Run

6.83@8:49  HR 144 bpm

Easy run day has stepped up to 60 minutes.  Out and back from my house and then south on Starkey Gap Trail to Keystone.

9.25@8:08   HR 158 bpm

Goal pace run (half marathon goal) 45 minutes long, with last 15 minutes "optional".

Pace range was supposed to be 7:09-7:29

I was hoping this run would be a confidence booster.  Warm morning, supposedly 82 degrees although I didn't think it felt that hot at first.   First two miles were good (7:19 and 7:17), then eased back a little, was kind of struggling toward the end of the first 30 minutes.  Deciding whether to call it at 30 minutes, just jog it out, or break it up a bit.  Not sure what to do, I went with the last option, split it up a little bit.  Finished the run but not quite the straight through run it was supposed to be.

I felt pretty beat up afterward and laid down a bit after showering.

6.75@8:55  HR  155 bpm

Supposed to be easy run for 60 minutes.  Turned into a harder run but at least kept it moving, no stops or breaks and staying under all-out even through the end.

Ran from Westlake, cut through Eniswood, then Pinellas Trail to Klosterman for a little bit more before turning back.

Going to try and cut back the pace a little on these easy runs to maybe like 9:15-9:20 average - still moving but just a little easier.

5.82@8:37    HR 146 bpm

Progression run workout with 5 minute warmup, 30 minutes @8:19-9:19, then 10 minutes @6:19-6:39

Did a pretty good job of keeping the warmup and easy part slow, toward the end of the easy part, kept the watch running and stopped by the clubhouse fountain to wash down a gel and then headed up the hill at Woodcutter and Lakeview and got started  a little before the top.

Able to get on pace and hold it but then it looked a little shaky toward the end of the one mile point and was in dange of not staying under 6:40, but then gave it a little push and finished mile at 6:36 then cruised through the remainder of the 10 minutes at 6:32 pace.

It was a little warm with temperature at 78 degrees but really wanted to hit the pace and glad I did, although would be nice if I was more in the middle or at the fast end of the range, but it's not a race just a workout so get the checkmark in the box for today.

13.46@8:56

Long run, which for this training cycle means 2 hours.  5 minute warmup, 1 hour 50 "easy" then 5 minute cool down.  Had to be done earlier than usual for a Saturday to make it to Sophia's high school graduation.  Out the door and running at 6:46, no stopping, big loop around Innisbrook (Belcher to Klosterman to Pinellas Trail and cut through Eniswood), then back in neighborhood with loop to finish the time.

First mile had some shoelace issues then also was feeling slugissh partly due to the mugginess.  First non warm-up mile was 10:01, then got into a groove to 9:08 then rest of miles under 9:00.  Looped through Conservation park for the water fountain.  This place usually turns into too long of a rest stop but not today, watch running and just grab enough water to wash down gel and splashed a little on my arms to cool down.

Back out of the park and exit from Pinellas Trail for that sidewalk section with uneven slabs until finally getting to Eniswood neighborhood and finally back to Alderman.   One more waterstop in Westlake with clock still running so barely a stop, just grabbing some more water.  

Just enough time to get ready, drove to Tropicana field with drive good until traffic jam but still enough time to get seated before ceremony.

Finally moved Catty from old house to Palm Harbor, she was not happy at all about it but is setttling in.

Graduation dinner at Carrabas for Holly and Sophia.  Tomorrow is Aubrey's confirmation and also helping out my parents finish up their move to new house.  Busier than usual weekend.