The Long Run

6.22 mi, 1:04:53, 10:26 avg, HR 132 bpm

Scheduled for 7 miles plus 6x100m, but did a little over 6 miles including the strides.  AC guy was coming to put in new dampers and Stella had a 9:00 appointment.  Could have gotten a little bit earlier start but wasn't moving fast enough.

Run was good, feeling fully recovered from last week's miles.

7.15 mi, 1:01:05, 8:32 avg, HR 152 bpm

Workout from the plan, 2 mi warmup, 3@7:28, 2 mi cool down.  Ran at Longleaf on Starkey Blvd, not quite an early start but not terribly late (7:51), nice and easy first two miles, then out 1.5 miles and back for 3 miles.  I didn't want to struggle to maintain the pace so I did a quicker start, although I didn't back it down much, I did however resist the urge to go sub-7:00 because I need to be patient, ran 7:13, 7:16, and 7:06.  Last two miles were easy feeling due to the tempo miles but faster than usual easy miles.  Glad to get this one checked off.

8.2 mi, 1:29:44, 10:56 avg, elev gain 129 feet, HR 136 bpm

Out and back run from Westlake Village, over to the Pinellas Trail and north until about 4 miles out.  Nice and easy for the first 5 miles (keeping it MAF), but got a little antsy and picked it up a little, still easy pace, but no longer MAF (9:00's).

8.15 mi, 1:16:54, 9:26 avg, elev gain 197 feet, HR 147 bpm

Out and back run from Westlake Village, south through the cut-through then over to the Pinellas trail and then continued south until Curlew Road for the drinking fountain, then back the way I came.

6.54 mi, 1:07:55, 10:23 avg

Two part run.  First, ran with Stella out and back on the new trail for a total of 3.74 with her.  It was a little bit shorter than usual and we stopped for a couple of water breaks because she was getting hot.

Got back home, dropped her off and then was doing a loop in the neighborhood when I ran into Jamie who had herself gotten a late start.  We ran together for a little bit and then I roped her into doing the 6x100m at the end of my run.

16.1 mi, 2:26:35, 9:06 avg, HR 149 bpm

Long run, out and back up Starkey Blvd and into Starkey Park until reaching just past 8 miles and then turning back.  Morning started out feeling a little bit cool although it was not really, just not hot, kind of humid.  Maybe it was the slight breeze.  Felt easy for the first few miles, then I was just sort of locked into a slowly increasing pace.

The schedule said last 4 at 7:57 pace but I did not look at it closely and instead though last 3.  7:52, 7:53, and 7:46.  Last mile was kind of tough but at least got the job done.

Another good 50+ mile week done, although not quite as easy as the last one.