The Long Run

5.6@10:33 HR 128 bpm

It was pretty hot this morning and of course humid and didn't think I'd have a good run with the weekend travel, but it was ok more or less.  Ran from Foxwood doing the old t-shaped route. Had some time to throw in a load of wash and take Stella out for short walk.

7.11@10:14  HR  127 bpm

Over 7 miles finished before 7:00 am.  Slowly getting better at the early start.  Two full loops and some up and down the street in Westlake.  Kept heart rate in check to make this an easy run instead of an "easy" run.  Got to feel the "magic hour" when the stagnant feeling humid air gives way to a slight breeze as the sky starts to lighten but sun not quite up yet.  Lows are not quite getting out of the 80's

Hill repeats tomorrow.

AM 8.02@8:08  HR 145 bpm

PM 3.03@10:11 HR 118 bpm

I think that went a little better than expected, although I really should have done all 12 reps, but for the time I had, 10 seemed reasonable.  In the hotter weather, while it is still early I can at least wrap my head around doing shorter repeats vs doing longer tempo runs later in the morning.

Plan (modified) - 2 mile warm up, 10 x 400m x 2, with 10K pace going uphill 400m, 45 second rest, MP going back downhill, minute and 30 second rest, repeat.   Then do at least mile coold down.

Pace goals - 10K is 7:10-7:20, MP 8:00 or a little under

Up/down paces: 7:12/7:44, 6:52/7:40, 7:04/7:36, 6:52/7:40, 6:44/7:40, 6:48/7:36, 6:56/7:44, 6:48/7:40, 6:52/7:40, 6:40/7:32

I thought I'd be barely in the 7:10-7:20 window, focused on what I thought that effort should be but actual pace a little faster.  Downhills felt comfortable and in control.

After 6 repeats, ran over to nearby fountain and washed down a PowerBar Gel, then did remaining 4.  I felt like I couldv'e knocked out two more without the pace falling but I was out of time.   This workout was a confidence boost.

In the evening, went to Starkey Park for a quick trail run with the hump day hustle group.  We did a short loop in the woods then had to run past the field a bit away from the cars so we'd get three miles.  Although it was still pretty warm it somehow felt reasonably nice.  Surprised how well my heart rate did with just 118 bpm for a low 10's pace

8.12@10:18  HR 132 bpm

It was 84 degrees and soupy at the start of the run, partly cloudy which did help and a breeze here and there.  A couple miles into the run there was a light sprinkle that helped make it feel cooler.  Ran on Starkey Gap Trail, first going north for a mile from the Trinity Blvd trailhead, coming back past the car then going out about 0.75 miles on Robert Trent Jones to corner of Little Road, then back until heading south down the trial to just past the bench before turning back.  Felt pretty good overall.  4/1 Run/walk the whole way.

5.17@9:56   HR 127 bpm

Couple loops inside Westlake Village.  Started just before it was light.  Felt good going easy, did 4/1 run/walk as typical of late.

14.09@8:10   HR 159 bpm

Goal to start before sunrise, just made it.  Running goal was 2 mile warm up 10 miles at marathon pace (with faster finish) then two miles cooldown.

Made it to Longleaf a little before 6:30.  Several people were starting their runs, just finishing or stopping by their cars midway through.  Tried not to dawdle too much and beat sunrise by maybe 10 minutes.  Headed north, turned right into Starkey Ranch, just before two mile warmup was done took a gel, went a little bit more in the same direction as I shifted to the faster speed before turning around.  Headed back toward Starkey Blvd, then north until inside Starkey Park and a little ways in there so I'd finish the 10 mile section before getting back to my car.

Got onto pace OK, and able to hold it and even speed up a litte the second half.  It was a bit warm but still early enough to avoid most direct sun.

Paces were: 7:56, 7:51, 7:46, 7:46, 7:49, 7:46, 7:49, 7:39, 7:40, 7:36

Heart rate up to 175 for the last mile, so not sustainable for a marathon, but hopefully keep it lower with a more consistent pace and cooler weather on race day.  However, the average pace would be enough to squeek by with 3:35, so that's a good sign.

Good to get it all done despite the summer heat.  Easy easy days are helping.