The Long Run

8.16@8:00

As make up for no long run yesterday, broke my rut and ran this morning doing a tempo of 1 mile warm up , 6 miles @pace (between goal marathon and half marathon), followed by 1 mile warm down.  Started run at 7:00, already pretty warm but sun still pretty low.

After the mile warm up, started out a little more conservatively running first mile at 7:51 (minimal goal was all miles under 8:00).

Splits: 7:51, 7:41, 7:44, 7:33, 7:40, 7:25

The "warm down" mile was 8:08 which felt a lot easier than the 7:25 but really wasn't that far from first "tempo" mile of 7:51.  I think the conservative start helped.

Will extend this to 7 miles and then maybe work on some faster paces.

rest day since I didn't take off on Sunday

5.42@8:23

Did the square loop around the outside of WLV and then the 1.25 "marathon loop" inside.

Today's accomplishment was that the first mile was sub-9:00 (8:49).  Not sure why it is so hard for me to get started, but I'm slowly getting better.  With the exception of a few runs at hump day hustle, where I'm chasing after a small group, I have trouble with the first mile of an easy run.  When my first mile is too slow compared to the average pace, I try and catch up and ending up running the last mile too fast.  Trying for a more evenly paced.

Last mile was 8:14. 

Better dynamic pre-run warmup has been helping.

AM 3.13@9:03

One loop inside WLV.  First mile 9:11, then tried to stay around there for the rest of the run, picked it up ever so slightly.

PM 8.81@8:47

Combo run Humpday Hustle and track session with Cynthia.  Pretty hot at start of the run, sunny low 90's, humidity but at least some cloud cover.  Ran to "2 mile tree" with Daisy, Marina, and Arlo in his stroller.  Stopped for picture then I continiue to Starkey Ranch K-8 to use their track and meet up with Cynthia.  Her scheduled workout was 4x800m followed by 4x400m (2:30 rest between 800's and 1:15 rest between 400s).  It's been a while since I've been to a track.  It took me a while to find the track as I went from one side of the building to the other, finally finding the back parking lot.  Building is pretty good.

Wasn't sure what to expect for paces, conservative goals of 3:30 for the 800's and 96-100 seconds for the 400s

800s: 3:27, 3:25, 3:17, 3:21

400s: 1:34, 1:34, 1:34, 1:31

Parking lot gates were getting locked so Cynthia had to move her car, so she missed out on some of her repeats.  For the last three of my 400s, she met me at the 100m mark and strided in with me.  For the last one I almost felt like I could've pulled away from her but she did keep up and it was nice having the help with the final push.

Cool down was a run out to and loop around Cannon Lake (counter clockwise) and back to the parking lot (about 2 miles).

I felt better about my speed potential after this run and will try to get to the track more now that I know where it is.  Maybe some 1K or 1600 repeats to try and improve on my 5k pacing. 

3.29@8:40

Sort of up and down the street in a figure 8 inside Westlake Village,  Nothing fancy.

Kept it short beacause Jess had a doctor apppointment, then she had trouble putting gas in her car.  Met up with her later at gas station.  I guess Pacificas can be finicky sometimes with certain pumps due to their capless gas tank design.  Glad there was no repair bill.

10.07@7:54

The plan  - two miles easy, 7 miles tempo/marathon pace (start at MP and build to threshold), followed by 1 mile easy.

Start from Longleaf church, was trying for sunrise start but was much later.  They are chopping up the sidewalk near where I started from so had to run around it.  I did 1 mile out and then back for the 2 miles easy then headed off for the 7 mile portion.  Fuel belt was bouncing around.  Could've ignored it but stopped about 1.25 miles into the tempo and stashed the bottle.   Then ran north to farther than the turnaround point (3.75 miles instead of 3.5 miles).  Then stop number 2 at the bench.  Then continued back to where I stashed the water bottle (now about 0.8 miles to go), pick up pace for the last portion.  So, not at all straight through 7 miles, but 7 miles nonetheless at mile splits: 7:52, 7:37, 7:32, 7:31, 7:14, 7:26, 7:13

Finished up with 1 mile easy-ish.

If there were no stops at the above paces I think this would've been an awesome run.

But, as it turned out it was still a good run, getting out of my comfort zone and putting in some work.

14.27@8:44

From Westlake Village, cut through Eniswood to Alt19, then sharp left onto Pinellas Trail, heading south and then turning around at Curlew traffic light just past the pedestrian bridge.

Run started out pretty well, 9:06, 8:41, 8:29, 8:39, 8:23

Then it started getting harder (it was getting warmer of course).  Had to break the run up into pieces.  On way back stopped at Conservation Park which is just off the route, but the cold fountain water really hit the spot.  Slowest mile, not counting the warmup was mile 12 at 9:04

Was hoping for an 8:20-8:30 average with no stops.  Or maybe should've tried for longer run at a slower pace.