The Long Run

8.12 mi, 1:33:12, 11:28 avg, elev gain 185 feet, HR 131 bpm

Memorial Day run from near the end of the causeway back home.  Jessica wanted to spend some time near the water and I did not get an early start for my run, so parked near the start of the causeway, walked out about 2/3 to where they rent kayaks, then I started my run, going out to the entrance of Honeymoon Island park, then turned back.  Started out nice and slow.  It was pretty warm already but there was a little bit of seabreeze.  Made it back to the start of the causeway then got onto the Pinellas trail heading north.  About halfway through the run I was slower than a 12 minute pace (would stop to walk if my heart rate got too high).  Finally, just started running, although still a pretty easy pace.

These one way runs are kind of nice sometimes and was good to get some walking in with Jessica.  Causeway was pretty packed with people.

5.39 mi, 55:19, 10:15 avg, elev gain 166 feet, HR 134 bpm

Ran in Westlake Village, zig-zagging through the neighborhood and also running past the Y

6.1 mil, 1:02:53, 10:18 avg, HR 127 bpm (for first 4.64 miles)

Ran with Stella, out and back from my house to the new trail, a little bit past Lake Dan.  Stopped briefly at the turnaround to give her some water.  She seemed a bit hot, but after the water and getting going again had the bounce back in her step and was pulling me along lightly.

After the Stella portion, did 8x25 second strides with 50 second rest between each while running up and down the street in front of my house.

8.24 mi, 1:17:20, 9:23 avg, elev gain 183 feet, HR 146 bpm

Ran the Alderman, Belcher, Klosterman, Pinellas Trail loop going counter-clockwise.  Stopped briefly in Wall Springs Park and then ran the mile south from there at a picked up pace (7:14 pace for the segment).

146 bpm seemed a little high for 9:23 average pace, but I think that is comparing it to my fitness 3 years ago, which until recently I thought was somewhat in the same ballpark.  But, then I could run maybe in the 9:30's and be well below 130 bpm.  

However, a more recent comparison, where I ran at a 9:40 pace on flatter terrain with a heart rate of 150 bpm, well, this is an improvement.

5.62 mi, 58:56, 10:28 avg, HR 137 bpm

Ran in Foxwood, easy paced, did the y-shaped route.

7.53 mi, 1:11:47, 9:31 avg, elev gain 203 feet, HR 142 bpm

Ran in and around the outside of Westlake Village.  A little bit pressed for time and wanted at least 6.5 miles to try and get my goal of 40 miles for the week, so ran a little bit faster.  Pushed the effort outside of Mafetone range but still in aerobic zone.

If felt good to run a little bit faster.

Later this morning was Sophia's Bat Mitzvah, she did a great job.  Tom and Andy came down for the ceremony along with Jenny.  Couldn't stay long but at least we did get a few pictures from the photography.  Party that evening was also a lot of fun.