The Long Run

5.0 mi, 40:14, 8:02 avg, elev gain 220 feet, HR 157 bpm

Shorter Monday morning run (but not too short).  Two loops around inside Westlake Village and a little more up and down the street to get to 5 miles.  8:55 first mile, 7:06 last mile with a steady push trying to get the heart rate up.

Reported vo2 max at 49 today, up 2 from Saturday

7.85 mi, 1:09:11, 8:49 avg (no HR data today, strap not working)

Was going to do a much slower paced run today (but not too slow), with a goal to average between 9:10 and 9:20.  Ran from my house, south down the new trail until Keystone Road, kept on going to where the trail crosses the road, but turned back there instead.  First 4 miles were very steady - 9:07, 9:07, 9:02, and 9:02 - although all sligthly faster than goal.

Pace picked up a little while not watching it and finally decided to keep the trend going.  So, instead of the 9:10 to 9:20 goal it ended up being 8:49 but at least the first half was relatively close to the goal.

It felt overall like a pretty controlled run.

6.24 mi, 51:06, 8:11 avg, elev gain 326 feet, HR 154 bpm

2 loops (not the same each time) and a little bit of up and down the street for just over 6 miles inside Westlake Village.

Vo2 max one more notch up to 50, pretty much back to the range I was in during the spring up to June 20th.

7.06 mi, 1:04:47, 9:10 avg, elev gain 285 feet, HR 144 bpm

Eased back on the pace a little bit today.  Ran the short 1.25 mile loop several times in a row, then made a bigger loop by venturing out of the neighborhood (through the cut through past the Y), and back inside via Westlake Blvd south entrance and finished up with a little up and down the street near the house to get over 7 miles.

Vo2 max holding steady at 50 despite the slower run (but with slower heart rate as well)

6.35 mi, 57:26, 9:03 avg 

Friday Lake Dan run, slightly faster than yesterday's pace and no hills so pretty much a similar effort.

Temperature 80 degrees and mostly clear but did not feel horrible, some breeze

12.03 mi, 1:45:11, 8:44 avg, elev gain 295 feet, HR 154 bpm

Long run in Palm Harbor/Tarpon Springs, started just after 8:00am.  A good part of the route was shaded, the non-shade section was at the start so got that out of the way first.

Did a little warm up loop around Park Ct so I could run hands-free for a few minutes, then headed out onto Alderman, up Belcher Road to Klosterman and kept on going until turning left onto Curlew Place and over to the Pinellas Trail. Ran a very short distance going north to get to the drinking fountain (non-chilled) on the trail near the entrance to the hospital.

Headed south, with a quick stop in Conservation Park to get some of the nice chilled water from the fountain.  Back onto the trail and south until almost in downtown Palm Harbor, then back towards Westlake via Pennsylvania Ave.  Instead of going straight back to the house ran the partial loop of Sandy Hook to Village Way back to Lakeview so I'd be able to get 12 miles.

This run felt better than last weeks almost 12 mile run.