The Long Run

5.53 mi, 47:48, 8:38 avg

Ran in Foxwood/Foxhollow area, t-shaped route.  Solo run - had texted Joe and Jamie last night but they could not make it.  I felt better than expected.  The run started out slow, like they've been doing, but first mile was not as slow as usual (10:25 this time), next 4 miles between 8:00 and 8:52, and then homestretch from the gate back to my home at 7:04 pace.  Was not looking at lap pace or instant pace while running but just the overall average.

By the time I finished, was no longer trying to run "easy", but most of the rest of the run felt like I was not pushing it (ok, maybe mile 5 was slightly pushing it).

Temperature was about 79 degrees.

Made it on time to 8:30 dental appointment to get the crown on my dental implant recemented.

6.19 mi, 53:03, 8:34 avg, elev gain 118 feet

Ran a short loop near my house, and then headed out the south entrance of Westlake Blvd to Nebraska, then cutting over to Penn Ave to get out of the traffic, then through downtown Palm Harbor to Pop Stansell Park (near the water) where I stopped at the fountain before turning around, heading back the way I came except taking the cut through near the Y back into Westlake until returning home.  After I looked at my route on the map and seemed to draw a cartoonish looking dog.

My first mile was not the usual sluggish 10:00-11:00 range but a relatively faster 9:09, followed by next 4 miles in the 8 minute range with last full mile at 7:49 pace.

Not a bad run - felt good, saw the water, and drew a dog

5.47 mi, 42:20, 7:44 avg, elev gain 101 feet

The goal of today's run was to not have a slow first mile - i.e. not 10 or 11 minute pace or high 9:00's but low 9:00's or faster.

Warmed up a little bit, and started on a very slight downhill, which quickly sloped back up, was in the mid 8:00's until finally finishing first mile in 8:12. 

I was running a loop through Westlake, which has several rolling hills, decided I'd run the loop twice which always feels tough on any course with any kind of hills when you know you have to run them a second time.  But, I managed to slowly get faster each mile and run the second loop faster than the first.

It had been raining earlier that morning which had cooled the temps a little bit, and fortunately enough clouds were still around to keep it from heating up too much.

Overall, the run was much better than expected.  Once the goal of the faster first mile was met, it was easy to stay on pace.  Still followed a similar pattern of getting faster but without a much slower first mile to bring down the average.

The hills and the little bits and pieces of speed work have been helping to keep me out of the usual ruts.

7.15 mi, 1:05:28, 9:09 avg

Ran with Joe and Jamie in the neighborhood, usual t-shaped route along Fox Hollow and Champion's Club neighborhoods.  I finished up with loop around Foxwood, taking the long way home.

Packed up and dropped Stella off at the kennel for the long weekend away up to Rochester and Thousand Islands with the boys.

9.04 mi, 1:19:38, 8:48 avg, elev gain 140 feet

Ran in Webster, NY from my brother's house.  Made my way over to the Hojack Line Trail (rails to trails) - grass gravel and dirt, ranging from double track down to single track.  Ran out to the end of trail where it crosses Lake Road on an old train bridge.  It was a nice 68 degrees at the start and a still not too bad 75 degrees at the finish.  Ended up going a little bit farther than planned, but really wanted to run out to the end of the trail.   So, on the way back I shortened the return trip a little bit.

Had lunch at Nick Tahou's and stopped by the Genessee brewery and had some samples there and enjoyed the view of the falls.  Headed back to Jim's house and headed out a little bit later to visit Seabreeze amusement park to ride the Jack Rabbit and several other rides and finish off the park visit with an overly large orange float.  

Then, back to Jim's house and celebrated his birthday.

11.8 mi, 1:39:05, 8:24 avg

Another run in Webster, NY, another cool (compared to Florida) morning with 68 degrees at the start and 72 degrees at the finish.  I also had a fun goal today - run from my brother's house over to my old house where I grew up (parents sold it in 2008 to move to FL).  Took Klem to Holt Road, and then got on the (new for me) 104 bike trail and took that to Gravel Rd to Cherry Hill Lane back to my neighborhood.  I stopped and took a picture of the old house.  The "new" people have a pop up camper parked in the side yard.  We also had one parked there from about 1978 to 2000.  It's almost like it is back.  Knocked on the neighbor from across the street and waited for her to answer.  Her neighbors were out and called out to me a friendly/what-are-you-doing-here "can I help you?".  Told them who I was and where I grew up and they were nice enough to give me a run down on who was still here and who had moved.

Got going again with a loop around the block before heading back the way I came.

After yesterday's run which was a little longer and faster paced, wasn't sure how I'd do but apparently I did ok with a faster overall pace then yesterday and a faster last mile.

Got back to Jim's house, showered and got ready to head up to 1000 Islands.  Brian drove and we stopped at Charlie's for lunch for a Charlieburger (of course!). They had Loganberry juice at the fountain drink station. 

Had a nice drive up, said hi to my parents then I took the boat into town with the boys for dinner and strolling around.  Brian and Andy played chess on the giant chess board near the docks.  Alex Bay is pretty much the same year after year but I miss Van's Marina with their "Sun and Fun Shoppe".