The Long Run

5.27@9:08  HR 146 bpm

48 minute run from Foxwood over to the Starkey Gap trail heading south.

6.19@8:30   HR 150 bpm

Workout , 1k-2k-1k.  I'd realize just after the run that it was supposed to be 1k-2k-2x1k

400m rest between each interval.

First 1k - 3:54 (6:17 pace)

2k - 8:14  (6:38 pace)

Last 1k - 4:02 (6:29)

I wish I'd done one more 1k since I was feeling pretty good.  Run location was looping in Westlake Village.

3.75@9:47   HR 132 bpm

Ran in the evening with Evan for the humpday hustle.  Did the loop starting by the church.

6.6@7:43

Workout from Run Less Run Faster which I'm kind of sort of following , warmup and then 5 miles @7:26 pace.  Good run, last mile at 7:03, felt like going faster, miles before that more at goal pace but gradually getting faster.

Race this weekend - first race of the "Summer Slam" series.  Three free races, Lake Baldwin 50k (actual 32.5 miles - it's a 2.5 mile loop around a lake), Durty Beer Run - timed 6 hour race, goal to reach 32 miles would be one more loop than two years ago, and finally the Pinellas Trail Challenge - 46 mile race on 8/31

32.88@11:05   HR 149 bpm

2.5 mile loop around Lake Baldwin near Orlando, free race, self supported, just show up and put your name on clipboard.  Volunteer tallied each loop.  Hoping to break 6 hours, came pretty close.  Jessica and the girls came out with me, dropped me off in the morning with a cooler and folding chair.  Good sized crowd, some pretty competive runners, some people there just to do a few loops and hang out with friends.  I was somewhere in the middle.  However I'm not sure what my place was , never was able to find any results.  The second to last lap started getting some warning cramps.  Jessica showed up just before the start of my last lap.  When I headed out for the final lap, legs were starting to lock up more and more and thought I might have to fully walk the last lap, but able to hold on and get back to a jog for most of the last loop.

I was taking swigs of coke each loop after about the third one.  Wore bandana which I used to carry ice around my neck, helped quite a bit.  Bathrooms right on loop had a cold water fountain, carried fluids in collapsible bottle stashed in naked band belt.

After the race we visited Jessica's friend that lives not too far from the race. They had a new cat, one of their kids (HS age but not too cool to play with 3 year old which was nice) was home and she and the cat kept Charlotte entertained.  Rained so no pool.  We did hit the hotel pool the next morning.