The Long Run

4.56@8:49  HR 137 bpm

40 minute easy run, started on Tampa Road near 19 after dropping off the mini van at the repair shop.

7.65@7:51   HR 163 bpm

Today's workout supposed to be 30 mintes @6:39-6:59 tempo run.  Had high hopes but fell a little bit short, but not terribly I guess.  Ran on Starkey Blvd, temps were mid 70's.  After 15 minute easy pace warmup got going, made it through the first mile at 6:57 with hopes I'd slowly even improve.  But shortly after that first mile, seeing average pace being stuck on the wrong side of 7:00, debated whether to break and go again to get on pace or struggle through at a slower pace.  I picked stop, got going again but still was off pace so determined this time just keep going and set a new pace goal to keep it faster than high end of half marathon goal pace range (7:09).  After finishing the last full mile, with just a few more minutes to go, got the pace down under 7:00.  Small victory to not stop again, average pace for 30 minutes was 7:04 - outside of goal and had one stop.  I think I underestimated the effect of the humidity.

Since watch broke up run between first 20 minutes and then optional 10 minutes, here's the splits that go along with that:

First 20 minutes:  mile 1: 6:57, mile 2: 7:08, 0.82@7:08

Last 10 minutes: mile 1: 7:07, 0.41@6:54

Heart rate for last fast mile was 185

AM  4.67@8:35  HR 144 bpm

40 minutes of easy pace running in Westlake Village

PM 3.03@9:36 HR  134 bpm

Humpday Hustle Wednesday night run with Evan, Daisy, and Joe.  Really hot one tonight, 3 good miles though.  Also, global running day.  I've missed a bunch of Wednesday nights in a row.

4.56@8:48 HR 141 bpm

40 minute easy pace run inside Westlake Village doing one big loop and a smaller loop.

RAP River Run 5k

Chip time 21:12 (gun: 21:14)

Weather: hot and sticky of course (82 degrees, dew pt 76)

Felt pretty good overall and improved by 9 seconds over last year's time, mile splits were all under 7:00.

Splits: 6:51, 6:58, 6:53 (about 6:14 pace for final kick)

Probably did not go out as aggressively as I could (last year did 6:47 in the first mile).  There is a timing mat at 1.7 miles, just as the course takes a left turn for a straight shot back.  If I look at my detailed pace chart from garmin it shows pace very steady, then after that there was a lot of fluctuation I think due to catching and passing people.  According to the 1.7 mile mat I was in 28th place and finished at 23rd place overall.  No one passed me and once I passed number 23 there was no one ahead of me that was anywhere near catchable.   As I approached 2 mile marker, was determined to stay under 7:00 which gave me a small kick, so at the start of mile 3 it looked like I was doing about a 6:35 pace.  But, it was fluctuating a lot.  But, anyway kept it comfortably under 7:00 and just in case there was anyone close to passing me picked it up a little more.  (Next person back was about 4-5 seconds behind me, so maybe could've passed me if I slacked off enough).

My son Tom was there racing the 10K which started an hour before the 5K, he got first place running progressively faster each mile, had about a 3 and a half minute gap on second place person.

  One could theoretically run both, and a number of people did.  Tommy Brown had run both, he's a lot faster than me but due to his tired legs (he had just run 38:30 10K) he was 25 seconds behind me in the 5K  (it's probably the only way I can beat him in a 5K and even then it's not guaranteed).

After the race I talked with two people who said some really nice things to me about how I inspired them.  Good reminder to not get down on myself