The Long Run

7.64 mi, 1:07:10, 8:48 avg

Ran in the neigborhood with Jamie, Andy, and a friend of Jamie.  Ran the t-shaped route out and back to golf course, then did one more loop in the neighborhood.  Andy is starting to run 3 weekdays and a weekend long run.  Legs felt pretty good but still feeling Saturday's hills a bit.

PM - 2.07 mi, 16:30

Ran at the Y on the treadmill after doing a quick weight workout while Thomas was swimming.  Was able to do a maximum bench press of 165 lbs for three reps - working my way back up there

9.02 mi, 1:12:40, 8:03 avg

Ran at Longleaf with the Striders.  Easy warm up then picked it up a bit.  Warmer and more humid this morning.  Run was going well then the chaffing started - ouch!

57:23, 7.27 mi, 7:54 avg

I ran solo in the neighborhood.  I was going to do my usual route but instead I decided to do a "right turn run", where I start taking a right down every side street until I'm back on the main loop.  I didn't start right away.  I made it a little under halfway around the neighborhood before having to run straight back to be home in time.  It feels tedious at first to go down every Court, Lane, Way, or  Street but was also kind of fun.

(wore new brooks)

Andy was originally going to run with me but found out that the cross country team is already meeting for the fall for informal group runs.  He started a spreadsheet to track his runs (I suggested a blog, but maybe later for that).  His coach expects senior boys to run 60-70 miles per week.  He gave Andy a goal of 30-40 miles per week because even though he's going to be a senior this will be his first year of cross country but he's also not completely new to running.  So, the mileage goal corresponds roughly to sophomore runners.

10.03 mi, 1:19:37, 7:56 avg

Ran at Longleaf with the Striders.  Had been thinking about doing a longer tempo run but the morning was a lot hotter than planned and I was not feeling as good as I had hoped so modified things slightly and decided to do 6 one mile repeats with a short rest and a little faster pace than doing a straight tempo run.  So, that's what I mostly did, except for the 5th mile.

Splits: 6:37, 6:39, 6:29, 6:41, 6:58, 6:32

So, after the slight change of plans was pretty happy with the run.

8.03 mi, 1:10:07, 8:44 avg

Ran with Jamie in the neighborhood.  She had a few fartleks to run (5 mins @ 5k pace, 2.5 min rest times 4).  We ended up doing 3 and ran a total of about 6 miles together then I added a little more on to get to 8 miles.  Was a little bit warm this morning but otherwise pretty good.

16.26 mi, 2:09:27, 7:58 avg

Drove up to Brooksville (SR50 and Suncoast) with Andy and met Joe and Jamie.  Andy was running 7 miles and would take the truck back and I'd ride back with Joe and Jamie.  We started out together and once I got to 6 miles and Joe and Jamie headed back, I started to pick up the pace.

For last 10 miles ran: 7:40, 7:37, 7:21, 7:21, 7:36, 6:52, 7:10, 7:28, 7:08, 7:05

None of it felt easy but I managed to keep going.  Starting temp was 70 degrees and when there was a breeze and shade it felt nice but quickly warmed up when in the sun.

I think it was a better run than if it all just felt easy.  The hills were nice, need to keep doing more of these!

Joe had some watermelon slices for after the run which really hit the spot.

Andy had a good week of running, finishing with a total of 27 miles and longest run of 7 miles.  He plans to run 40 mile weeks by the end of the summer.