The Long Run

Headed over to the Y this morning.  Warmed up on the bike, did some crunches on the ball and some stretching then got onto the treadmill for 31 minutes (3.9 miles).

Went outside and did another 6 miles including 10 strides, 8 in the middle of the run and then 2 and the very end.  Other than the strides, kept the pace easy except for the last mile where I picked it up a little bit.

Average pace: 7:39

Back inside and did some weights - leg extensions, bench presses and curls.

Nice, pleasant easy run this morning with Jenny.  Weather was decent, nothing at all to complain about.  Ran the usual routes around the neighborhood and golf course.

Average pace: 8:44

Tomorrow's run will include 4-5 (hopefully all 5!) 2K repeats

Plan: Tempo Intervals - 5 X 2km w/ 2.5 min jog between, 6:19-6:32 pace

A new workout for me, from the McMillan marathon plan.

This might have been the most pleasant morning this May, perfect since Jenny and I both had to do speed/tempo runs this morning.  We warmed up together for 1 mile easy, then she started her 7 mile tempo run.  I did the first mile with her (7:42 pace), then I started my first repeat.  They weren't so bad, not easy but not awful. 

Paces for each interval: 6:28, 6:22, 6:28, 6:26, 6:28

Followed up the 5 2k intervals with 3 X 200m w/ 200m jog between each one.

After that, joined back up with Jenny for the cool down to get back home. 

Average pace: 7:35

Wow, glad that is all over with!

We ran a little earlier than normal since I had to take one of our dogs to the vet for surgery - spleenectomy, which appears to have turned out to be successful.  We were all pretty worried about Barbie, even our youngest son who never seems to be worried about anything was worried about her.

Recovery run with Jenny.  Standard routes through the neighborhood, nice and easy with decent weather.

Behind on my blog, getting caught up, this is what happens when I don't keep up, the entries get kind of lame :)

Run by myself through the neighborhood and golf course.  Stretched out the legs a little bit t the end of the run.

Average pace: 7:49

Wii yoga in the evening to get loosened up for tomorrow's long run.

Long run at Clearwater Beach area with Dixie and a few bridge hill repeats at the end for fun.  We met nearby at 5:25 and rode down together to Coachman Park.  We were running at 6:00 sharp and set out on an easy pace.  We went up the Clearwater causeway bridge and then after we went down it we were talking to a couple of other runners and asking them about tips on the route.  One of the guys said he was going to run on that route and asked to tag along.  It was a beautiful morning with spectacular views of the Gulf and intracoastal waterway.

We headed south onto Gulf Blvd. and then crossed over the Sand Key Bridge.  Each of these bridges rose up about 75 feet above the water with a pretty steep grade.  There were lots of runners out, some by themselves and several groups of runners.  The guy tagging along with us, Greg, knew all the places along the way that had water fountains - a big fancy hotel on the beach that didn't seem to mind runners stopping inside, some beach access areas with fountains, and a community park building with a drinking fountain attached.

We continued down Sand Key until we got to Belleair Bluffs Road and crossed another bridge back onto the mainland. At the bottom of the bridge was another hill, not quite as high as the bridge but pretty good.  We went through Belleair and headed towards the golf course at the Biltmore resort.  Dixie told me to go on ahead, so I picked it up a little bit and continued north back to the Clearwater Bridge.  Ran down and back up three times before running back the rest of the way over it to get back to the parking lot.

Average pace: 8:16

Finally caught up with my blog!