The Long Run

Walked 1.12 miles on the beach at Daytona

Logging this walk only day since part of the Runfit Runstreak which is about to wrap up. I've been more consistent about recording my runs (apart from the automatic recording by Garmin and then Strava).  Still some value in writing something, anything down about a run (or walk) that won't show up automatically.  

It didn't feel that hot out (often feels extra hot on Florida beaches).  

5.2@9:55 HR 129 bpm

"Bread and butter", Westlake Village, loops, 6 am (ish) start, getting in miles before Jessica heads to work (today for a full day at her dad's office, first time since the baby)

Lutz Independence Day 5k

Well, it was a pretty good race.  Not a step in the direction toward sub-21:00 that I wanted, and a break in the streak of races where all mile splits were under 7:00 pace, but overall average under 7:00 at least, and a new fastest split within a 5k in recent history - 6:41

Weather - hot and humid of course.  Warmup pretty good, 1.4 miles with strides where I could accelarate and exceed 5k pace.  Lined up at the start, saw Tommy B and Ryan and earlier saw Jacki W out warming up.  Plan was to go out too fast and try to hang on.  Race was sold out at 400.

First mile good, 6:41, then I seemed to be locked in around 6:55 during the next mile but it slipped a little and ended up being 6:58.

Then a huge slip , watch said about 7:30-7:33.  The people in front of me were slowing down.  A teenager stopped to retch at the side of the road.  I had to set my sights ahead and try and catch someone.  Slowly clawed my pace back and managed 7:12.  I'd lost the streak of hitting splits under 7:00 (RAP River was a close call but made it).

Maybe that first mile did me in at the end but still glad I tried.

Jogged a cool down of about 1.6 miles and then waited for awards.  I did not get one, but that's ok.  I can do better.  Age groups were 10 year increments. Ryan just managed third place with his 19:47.  I think fastest 50-59 year old man was in 18:30ish range.   Overall winner was 15:50.  Jacki won female masters.

This was the first time back at this race since 2018.

As I was walking back toward my car, a mom and daughter stopped me to look at my medal.  The girl was bummed she couldn't run this year because the race had sold out.  I missed this race last year too when trying to sign up two days before the race, I guess it's gotten pretty popular.  Maybe I'll go back to the Dunedin midnight run next year.

AM 3.65@10:15  HR 130 bpm

Out and back run from Trinity Blvd trailhead on Starkey Gap Trail.  Shortish run, then stop by my house to shower and change then over to dentist appointment (no cavities!)

PM 3.15@9:29   HR 132 bpm

Evening run with Daisy and Evan.  We opted for Longleaf neighborhood rather than usual route on bike path, it was still in the 90's and felt hotter in the sun, wasn't so bad in the shade.

9.01@8:21

Workout consisting of 4 x 1mi at 10k pace (approx 7:15-7:20) and 4x400m at 5k pace (6:55).

Happy with how this went, hit the paces and felt in control on each rep.

miles: 7:14, 7:13, 7:07, 7:08

400s 1:43, 1:36, 1:42, 1:37

Sort of jumping into Boston intermediate plan based on 3:30 marathon.  I uesd this plan 5 years ago for Jacksonville marathon but targeted 3:15 pace.  I often missed the paces on a lot of the workouts and ended up with a 3:30.  Hoping to train smarter, taget a 3:30 and get the 3:30.  Looking at early September marathons.

4.79@9:58  HR 127 bpm

Shorter, easy run, loops in Westlake Village.  Good HR for the pace

14.26@8:58  HR 136 bpm

Ran at Starkey Blvd, Longleaf, and a little into Starkey Park.  Kind of crazy mixed up run.  Was supposed to be 7 miles easy , followed by 6x(3min@10K, 2 min@MP), followed by a few miles of cooldown.

Started out fine, a bit muggy but seemed like I'd be ok.  Ran into Daisy and a friend heading back, I said I'd finish up the miles with her as part of my 7 miles easy.  She begin to take a walk break and then soon decided to just walk the rest and told me to go ahead.  As that was happening, the clouds were getting thicker and then rumbling started.  Ran for a bit more and then it got worse, but I was not far from my car so paused the run and sat it my car as the front rolled through, hoping the lightning would die down.

It got better, so got back out there, headed north on the bike trail to finish up the easy miles (about 2.5 to go).  Finished those, but stopped for a few seconds to take a gel then started going again.  Then a car pulls up alongside me.  It was Sean and Jenny, seeing if I was ok (rain had started again).  I said I was fine and was going to try and get through it in case the heavy rain came back. 

Got going again, legs felt slow, had trouble accelerating to 10k pace.  I had the workout programmed into my watch which has been helping me a lot recently.  (needle inside pace range helps me not focus on exact number while still getting a general idea if I'm in range).  As I was starting the 4th rep, saw a text message come in from Sophia's dad (but thought it was Sophia at first).  Saw another text come in (but really it was just the first one again).  They were trying to get a hold of Jessica, so I tried calling and texting.  

Finally, for the 5th and 6th rep , things were smoother and I was able to speed up and slow down to where I needed to be.

Next mile was easy , then picked it up again to MP average for another 2.25 miles. (the two minutes of MP pace during the repeats were slightly faster).

Finally finished the run.  It was not the smoothest, and I didn't hit all of the speed paces but oh well. Maybe a little bummed I just couldn't knock out the run with no issues (beyond the ones I couldn't control).  Maybe a let down since Thursday made it feel like all of the pieces would just fall together.  Still haven't signed up for the race yet, need to pull  the trigger to make it more real.

So, it turns out, Sophia's dad had forgotten her duffle bag when they headed up to North Carolina/Georgia.  Jessica was able to get it and brought it to FedEx (would get there on Wednesday).  Sophia had been doing a woods camping portion so just had stuff for that.  Jessica talked to her on the phone and she was kind of distraught.  I said something to Jessica that she could've just driven her stuff up there.  She'd thought about it but once I said it , took the idea seriously.  (Did not think she'd still want to since bag was on its way up).  Anyway, now that the idea was out there, took on a life of its own and just after 8:00pm were were on the road.  Made it just over half way, stopped at a hotel, slept about 5 hours, on the road again.  Saw Aubrey at checkin then dropped off Sophia's stuff.  Couldn't stay long.   

Since we were up there, stopped by Amicalola Falls (finish area for Georgia Death Race).  Had lunch at the lodge, then saw the falls, walking a little over half way down the stairs that go down to the bottom (425 steps altogether).  Let baby play on playground for a bit then back on the road just after 2:00pm, smooth sailing on way back except a few pockets of traffic in and just past Atlanta