The Long Run

4.51@8:54  HR 142 bpm

Easy paced run, 40 minutes.  Ran from Carsmetics repair shop (just like I did last week).  Finally got broken headlight cover fixed.  Lights still worked but looked really bad driving around a busted looking car.

Took it easy enough on the run keeping in mind my challenging workout tomorrow, 30 minute tempo ran , 6:39-6:59 pace range, so basically the pace I ran on Saturday's 5k but for 30 minutes instead of 21:12

7.72@7:47   HR   156 bpm

30 minute tempo run workout.  Pace range 6:39-6:59 which is pretty much what I've been averaging for 5k's (although at the slower end of that range).  So, a bit daunting but decided I'd see what I could do.  Watch sets up two segments, 20 minutes and 10 minutes, but they are back to back continuous.

Averaged 6:51 pace for the tempo.

First mile was 6:46, slowest was third mile at about 6:54, ended with 6:50 pace for last portion.

I did "cheat" a little by wearing the fast shoes (hyperion elite) which apart from initial test run was saving them for racing only.  But, for comparison purposes I did wear these shoes at Saturday's race.  Overall pace was about the same.  

Ran loops in Westlake Village.  I seem to do well on the little rolling hills vs the flatter trails.  Started the first mile on an uphill (about 0.1 mile) before turning onto a section of more down than up.

This Saturday is supposed to be the race I've been training for these past 12 weeks but with things in flux I haven't been able to sign up for any races so I think this is going to be a self run race in the neighborhood that I'll run as much like a race as I can.  There are a couple of races that are near enough (one 45 minutes away and one that is two hours away), but they both start at 8:00.  The one that's 45 minutes away is 6 out and backs so lots of 180 degree turns.  The one that's two hours away is 4 out and back so a little bit better but farther drive.

So, neighborhood self supported it is.  Didn't want to miss out on this training cycle's "reward"

4.58@8:46   HR  138 bpm

40 minutes easy running inside Westlake Village

4.5@8:55  HR  146 bpm

40 minutes easy running out and back on Starkey Gap Trail from Trinity Blvd

Rest day from running, 1.68 mile walk doing the Foxwood loop

DIY Half marathon or half marathon time trial

1:38:37   

I've been following a half marathon training schedule using Garmin and had nominally picked a local race in Hudson called Viking Half Marathon which is a 6x out and back course.  There was also another slightly more appealing one in Ocala which was 4 out and backs.  These races both started at 8:00 am.  There were some races these past two weekends that I thought about traveling to but things with the baby arrival were constantly in flux so travel was ruled out.  Even driving to Ocala might've been risky so figured why not just run loops?

Each neighborhood loop is a little over 3 miles.  Plan was to go out at about 7:30 for the first mile then try and run 7:15-7:20 for as long as I could.  I set up one "aid station" with a cooler with ice cold drinks that I'd grab.  It was a little past the 3 mile point after hitting a down hill section followed by a road crossing and some uphill.  So, it turned out to not be a great spot because I'd be on a roll from the downhill and would lose that momentum.

Did a little warmup, light jogging and a few strides, about 2/3 of a mile.

First mile was right on track at 7:31, next two miles were good at 7:20 and 7:13, then back near the start, grabbed a water, struggled to get back to pace and had 7:41 for the next mile followed by two faster miles, 7:13 and 7:15, then a similar pattern with 7:38 for the next mile (a little better), but then I'd start slowing in this pattern.  

4 loops seemed daunting and by the time I started the 4th loop was starting to not care as much as I wouldn't be close to my goal time of 1:36. But then again not too far off, especially for self supported and a little warm and humid (at 76 degrees couldn't have asked for much better in Florida this time of the year).

Splits summary:  7:31, 7:20, 7:13, 7:41, 7:13, 7:15, 7:38, 7:18, 7:19, 8:04 (ouch, broke the sub 8:00 streak), 7:32,  7:44, 7:45, 0.13@7:14

Too much fade at the end.

Although I didn't hit my goal pace I think the Garmin training plan with Coach Greg was pretty good.  I didn't feel beat up and felt my fitness improved on slightly lower mileage than I would've normally done.  Maybe in a real half on a day with cooler temps might've made my time.

That evening my wife found out there was a scheduling mixup and instead of going to the hospital this coming Wednesday, could we come in tomorrow at 8:00 am?  So, turned into pretty busy weekend.  Glad I didn't blow off trying to cap off my training with at least this DIY half time trial running the loops of Westlake Village.