The Long Run

5.31@9:04  HR  142 bpm

48 minute easy run, out and back from my house to the Starkey Gap trail.  Gradually increased pace through 4 th mile, backed off a little bit for the 5th mile.

Did a little weights/stairs/pull-ups workout at home after the run.

6.71@8:54   HR 151 bpm

After warming up did 10 x 90 seconds, with 90 second jog/rest between repeats. Fastest one was at 5:54 pace, others were around 6:15-6:20, so not quite quarters except for the faster one.  Racing on Thursday for July 4th.

5.17@9:19   HR 142 bpm

Similar run to Monday, 48 minutes, out and back from my house and then down the Starkey Gap Trail.  It was hotter out, went a little bit slower to keep effort down.

Drove up to Tallahassee in the evening so we could see Sophia tomorrow before she heads out for the long weekend.  Stayed at AC hotel instead of usual Springhill suites as this hotel was right next to Cascades Park where the race would be.

Firecracker 5K in Tallahasee

19th place overall, 17th male, 2nd 50-59

Weather of course was hot and humid.  Nice that race was just behind hotel in Cascades Park.  Found the registration area ok and opted for no t-shirt ($5 less), looking back I kind of wish I'd gotten it.

Course ran around the park twice, about a mile each loop, but on second loop there was an out and back going north.  The loop in the park was mostly concrete but with homestretch on asphalt.

I felt decent at the start but did not get out of the high 6:50's but just kind of held on.  Felt like I was going to slow down a lot but did not really.  First mile 6:58, then 6:57 for the second mile. Slipped a little on the third mile and couldn't push it under 7:00, so 7:00 exactly for mile 3 and then kick it in at 6:07 pace for homestretch.  Finish was on a slight downhill so that was nice.

My race time was almost exactly the same as last year's July 4th race in Lutz, but at that race did 6:41 for the first mile and then slowed down a lot.  Still hunting that race to smash through 21:00 so I can start eyeing 20:00

They had watermelon, bananas and gatorade post race, watermelon especially nice.  Did not stick around for awards so I could get back to the hotel room and then head over to the "Sweet Shop" to meet Sophia for breakfast.  After all that stuff, came back to the hotel to rest (late check out nice).  It's a really nice hotel but no pool, so we took CD to the splash pad in Cascades Park, still pretty fun.

2.73 miles of walking for cross-train/rest day, Starkey Gap Trail

15.26@8:58  HR  149 bpm

(83 degrees - "TruPace 8:15")

Last weekend's 17 mile run was actually a failed attempt at 20 miles.

Took a step back this weekend with more modest goals and more fluids. Wore the Nathan vest and used the 2L bladder filled with LMNT and extra ice.  The water was actually still cold at the end of the run.  I did have to stop and adjust a few times but I think I got the hang of it.

Run was from Trinity Blvd going north on Starkey Gap Trail and continuing north until time to turn around.  Felt kind of slow and clunky first two miles until I crossed SR54 then it all felt pretty good.