The Long Run

6.26 mi, 1:07:41, 10:49 avg, HR 128 bpm

Ran in Foxwood, easy pace, regular running (no walk run), first 4 miles were pretty slow, all between 11:00 and 11:30, with heart rate between 119 and 127.  Began to get impatient, sped up just a little bit for 5th mile, and 6th mile a little bit faster than that at 9:54 with 139 average heart rate for 6th mile, and 7:40 pace for last 0.2.   Before I started picking up the pace, average pace was about 11:08, the little pick up at the end brought it down to a less embarrassing 10:49, still slow but at least out of the 11:00's but not so fast that I was able to still get a 128 average (mafetone goal).

There's a certain amount of humility required for this slower running, hoping it will pay off.  I know that I can still run faster, legs seem to still work.

As I was getting ready to go to work, my neighbor was tuning up his hot rod, adjusting the fuel/air mixture so it idled better.  He asked if I wanted to hop in for a quick ride.  No doors, just climb over, watch the exhaust pipe.  Tight squeeze and very basic inside.  Running better when he slowed down, it no longer ran rough, then he stepped on the accelerator.  It felt pretty much like you are riding on just an engine.  Fun to drive I'm sure.

7.0 mi, 1:10:24, 10:03 avg

2 part run.  1st part was at Longleaf on the Starkey Blvd trail.  Originally was trying to get there about 6:30 but didn't get there until a few minutes before 7:00.  Saw Joe and some of the Striders as people were packing up to go home.  Started running and then ran into Jenny so stopped and talked to her for a few minutes. Got going again and saw Tom and said hi as I continued on.  Originally was going to do about 7 miles here, but as it was getting later than planned, just did 4.3 miles, easy pace (11:03), heart rate 127 bpm.

Got back to my house, let Stella out, then did part two.  Warmed back up with 1 mile easy and then did 2x1k at goal of 4:00 each (6:26 pace).  Was thinking about doing 3.  First one was very hard and I missed the 4:00 time with 4:02.  Rest/jog for 2 minutes, then did the second one.  It didn't feel as impossible and I actually ran it a little bit faster in 3:56.  Probably should have done a third one.  Encouraging that I could do the second one faster.

I'll try 5 next time just to see what happens.

5.17 mi, 56:37, 10:57 avg, HR 126 bpm

Ran 4.4 miles with Stella, from my house, to the new trail and then south until we hit 2.2 miles then turned around and came back.  It was already low 80's.  Stella did well, especially once we turned around, she seemed to have a new spring in her step.  Despite the heat it was a pretty nice morning.  Was a slight breeze.  We got back to the house, I dropped her off, and then I ran to the end of the street and back to get over 5 for the day.

8.03 mi, 1:10:18, 8:45 avg, elev gain 184 feet, no HR data

Ran from the Westlake house, to Belcher Road, to Klosterman to the Pinellas trail down to Crystal Beach Ave and then back via Alderman.  I left my heart rate strap at the other house so I figured now was my chance to go faster.  First mile was slow, second mile was a little bit faster (just under 10:00).  After the 4th mile, started picking up the pace.  Stopped at Wall Springs for some water, then finished out that mile at about 8:00 pace.  Next was a 7:20 mile, pulled back a little bit to 7:52, then back to going fast at 7:27 for the final mile. So, about 7:40ish pace average for last 4 miles.

I will slow down tomorrow.

6.2 mi, 1:00:09, 9:42 avg, HR 132 bpm

Ran with Joe in Foxwood.  Happy with the lowish heart rate at 9:42 average pace.  Always seem to do better with heart rate when running with other people, still not sure exactly why.  Medium late start at 8:00, ran the usual y-shaped route.

1:37:31, 10.17 mi, 9:35 avg, elev gain 184 feet, HR 141 bpm

5/1 run/walk from Westlake Village, down to Curlew Rd and Alt 19 water fountain, and then added on a little extra once I got back to get over 10 miles for the day.  Let myself go a little bit faster (i.e. didn't stare at heart rate, actually did not look at all until finishing).  Had to be back at the house in time to meet with the alarm guy, finally broke down and got one installed for the times that Stella is not there to protect us.

Another 40+ week for mileage.  Thinking about moving up into the mid 40's.