The Long Run

10.37 mi, 1:41:13, 9:45 avg, HR 127 avg, 139 max HRR 37

Did not get started until almost 8:00.  Ran from my house, past the golf course and through Thousand Oaks to the Y and then turned back.  Grabbed some water at the golf course on the way out and back and took a gel at the Y.  Run was pretty good, not a bad pace for not being a great run, it seemed to drag out a bit but it never turned bad and the plus side was there was a bit more of a breeze on the way back and a few more clouds in the sky for cover.

I'm not sure if I love the new GoRun Sonic2 shoes, they are a bit spongier feeling but I think they'll do ok as an every day shoe.

PM - Fast Tuesday's 5k

This was a small, semi-formal 5k race put on by a local running store.  $10 for entry and prize money for top 3 male and female runners.  Course was across from the new outlet mall on SR 56 near I-75 in a new yet to be developed sub-division.  The course was well marked, there was a guy timing it and a guy leading the lead runners on a bike.  Each loop was just over a mile, so it was just under 3 full loops.  I warmed up with a little over a half mile easy jogging, then two 25 second strides, then lined up.

There were two fast looking guys and a girl who looked like she might be fast.  Started out without really looking at my pace and was running near the girl for almost the first half mile as she started pulling away.  At that point my pace so far was about a 5:45.  I tried to stay steady without pushing too hard early in the race.  The two guys and the girl steadily spread out from me and each other.  Stayed near 6:00 pace and finished the first mile in 6:03.  I pretty much was able to hang onto that pace for a good part of the second mile but ended up slowing a little and finished at 6:10.

Temperature was about 81 degrees, a little humid but nearly as bad as the Dunedin Midnight 5k a couple weeks ago.

Third mile started feeling really slow but I gradually got back some of the pace I was losing and finished that mile at 6:30, then kicked it in at 6:00 pace for last 0.18. 

The 3 loop course had a good number of turns which I didn't do a great job with the tangents.

6:03, 6:10, 6:30, 0.18 @ 6:00

So, basically much faster and less fall apart at the end than the last couple of 5k's.  I felt a little bit stronger and more confident from the steady base work I've been doing

The other really nice bonus was the $20 prize money for 3rd place male.

7.32 mi, 1:06:12, 9:03 avg, HR 127 avg, 136 max, HRR 38

Cooler out this morning (from last night's rain) and earlier start made this a much easier feeling run.  It was also my fastest maf run so far with the pace slowly edging towards under 9:00 pace.  Today's conditions were similar to last week but with a small improvement.  Still need to keep at it.

Saw Andy, Thomas and the CC team heading out for their run while I was coming back.  Last night for their practice they included a 1 mile time trial at the track and Thomas ran his fastest mile ever - a 6:10.  I'm not sure if he's ever broken 7:00 before  He's been running with CC team since the start of summer putting in 20-25 miles (including swimming cross training).

AM - 9.14 mi, 1:30:42, 9:55 avg, HR 124 avg, 146 max

Ran with Jamie in the neighborhood and out by the golf course.  I didn't get great sleep last night due to feeling wired after the race, but didn't wake up tired either.  Weather was pretty good again this morning, maybe about 75 or so.  I wore the heart rate monitor but wasn't really watching it carefully, just running a conversational pace.  8th mile HR was a little bit high.  After Jamie split off I did the last mile by myself and slowed down to get the HR back to 131.  For the most part it worked out that HR was where it needed to be.

PM - 3.68 mi, 36:23, 9:53 avg

Ran with the Striders for the "Hump Day Hustle" at Longleaf.  It was still well over 90 degrees so we ran in the neighborhood instead of on the bike trail.  Cynthia was there tonight so we ran together.  Joined up after the run at Johnny Brusco's for dinner.

10.51 mi, 1:42:32, 9:46 avg, HR 128 avg, 138 max HRR 31

Decided to not get up at 4:50 then driver to Longleaf to start running at 5:30, but started from home at 6:30 instead.  Stopped by tail end of Striders social hour and grabbed a small gatorade to take on the rest of the run then continued out another 2.7 miles to get out just over 5 miles before turning around.  Sun was starting to hit me on the way back but most of the run felt almost cool.

8.76 mi, 1:21:10, 9:16 avg

Ran from my house to the park with the path around the small lakes.  Was reasonably cool feeling when I left the house but pretty hot by the time I got back.  Back toward my house and then did 9 by 25 second strides with 50 second jogs in between.

(wore old Brooks Pureflow which i had retired from my shoe manager)

20.12 mi, 3:11:6, 9:30 avg, HR 131, 151 max

Ran from Longleaf to Starkey park, leaving at about 5:40 (few minutes late as usual).  Got in almost 7 miles when I got to the parking lot where I met up with Jamie who had driven there.  We did a little bit over 13 miles together.  Also ran some with Daisy and Anthony (about 3 miles with them).  Plan was to stick within 121-131 range which I pretty much did except for the last two miles where heart rate climbed steadily (had gotten pretty hot out by then).  I didn't want to slow down because I wanted the run to be over with and Jamie was my ride back and she needed to be home soon.  

Overall the run felt good except for when it started to drag on.  Temps were pretty nice starting out and the light fog inside the park almost gave the air a slight chill until the sun cleared it up.  No major wild life sightings today, just one rabbit.