The Long Run

9.38 mi total

1.0 mi run to Y

Treadmill - 6.12 mi, 60:00, 9:48 avg, HR 128 bpm

2.26 mi run back from Y

It was looking like ran so I ran to the Y, ran indoor on the treadmill and then ran back taking a longer route, some rain on the return trip but it was pretty light.

10.21 mi, 1:53:08, 11:05 avg, elev gain 167 feet, HR  133 bpm

Out and back run, from Westlake Village, over to the Pinellas Trail via Georgia Ave, then over to the causeway for a little bit.  Stopped in the Dollar General on the way back to top off my water bottle.  On the causeway was a group of about 30-40 older people on Segways on some sort of tour.

7.3 mi, 1:05:31, 8:58 avg, elev gain 224 feet, HR 156 bpm

First workout run of the new plan that Tom wrote for me based on Jack Daniels. I haven't picked out a marathon yet but thought I'd get the ball rolling by following a plan, even though I've started the week a little off plan.  I've been running mainly Mafetone runs or close to that slower pace and think it's time to build on that base.

Ran in Westlake Village which is not the easiest but the little rolling hills would make a good workout.  Basically statyed on a 2ish mile loop.  Warmed up with two miles and then did the 3x1 mile repeats with only 1 minute rest in between.  The rest is good and bad, it helps break it up but it breaks the flow, but it is serving a purpose.  Goal was 7:25, stuck pretty close to plan with 7:17, 7:17, and 7:19.

8.23 mi, 1:25:51, 10:25 avg, elev gain 136 feet, HR 136 bpm

"Easy" 8 miles, out and back from Westlake Village to the Pinellas trail and head north until 4 miles was covered.  For the first time I stopped in "Conservation Park" which adjoins the reclaimed water processing plant.  The little park is actually very nice and they have a hidden gem - a chilled water drinking fountain (I'd normally stop at Wall Springs and use the non-chilled ground temperature fountains).  The water was quite refreshing, this will come in handy if I use this stretch for tempo runs.

6.63 mi, 1:06:37, 10:02 avg, HR 135 bpm

Friday out and back run from my house onto the new trail to a little past Lake Dan, and then back home.  Finished up with 6x100m strides.

14.28 mi, 2:13:29, 9:21 avg, HR 141 bpm

Long run to finish off the week.  I felt really good, not beat up at all.  Wandered away from mafetone pace and did more of "E" pace based on Jack Daniels.  Started from my house, over to SR54 and up Starkey Blvd.  Did a detour into Alico Pass but was too late for supplies from Diane's house.  I'd be ok, as I was going to stop at the Circle K on the way back. Continued up a little farther north until I knew I'd have at least 14 miles by the time I got back.

Back to 54 and grabbed a mix of powerade and Mountain Dew voltage with lots of ice.

Miles 1 and 2 were in the 10:00's, 3-10 in the 9:00's, then 11-14 in the 8:00's, felt like a pretty solid run and overall have not felt beaten up at all this week.

Jessica's friend Amy from Ohio was in town so they were off doing various activities, so I took the boys to Fireside Pizza in downtown Palm Harbor (went last year by myself), Tom and I both had a Parma Pizza, Andy had the Italian Sandwich (served on pizza dough crust).  I gave Andy a slice of my pizza and we had a buffalo shrimp appetizer.  I had no problem finishing the 5/6 of my pizza, probably could have finished the whole thing but might have been a challenge.