The Long Run

10.65 mi, 1:41:32, 9:32 avg, HR 128 avg, 138 max

Ran from my house to the Y, stopped for water then headed back.  Boys and the CC team had met at the Y for their run so I saw Andy and Thomas heading home just as I was getting there.  But, the coach was still there, so I had a chance to chat with him for a bit.  They had done a timed mile on the track today and Thomas ran a 5:50 (20 second improvement from two weeks ago).  Andy did not do the time trial due to injury recovery (just did the easy miles today).

Weather was pretty nice again, felt cool at the start of the run, nice little breeze, too.

PM - Fast Tuesday's 5k, 20:02

Tried out the Fast Tuesday's 5k again like I did two weeks ago.  Slight twist this time.  About 10 minutes after leaving my house I realized I had forgotten my Garmin.  I might have had enough time to turn back and get it but didn't want to risk it so thought I'd try it with just my watch.  Arrived in plenty of time, paid the $10 entry and then warmed about - about 1 mile easy with a couple of short strides at the end.  Eileen was there and offered to let me use her Garmin but I thought I'd stick with the plan and try running with no Garmin.  It was hotter tonight at the start than last time and a bit windier.  Dark clouds were rolling in so they decided to start a little earlier.  Bigger group tonight, probably twice as many as last time.  Fast girl with the FitNiche shirt was there again like last time along with a woman named Terri (a very fast local woman).

Race started and like last time fast FitNiche girl steadily incresased the gap from me until she was way ahead.  I ran behind Terri and stuck with her until toward the end of the first mile when I pulled ahead of her (but she was never far behind me).

My first mile ended up being the same as last time (as called out by Michael) - 6:10

It felt like I had slowed down a lot and it was tough psychologically not knowing whether to push harder or hold steady.  I came by the second mile though 10 seconds slower than last time at 12:40 instead of 12:30 - so not too far off.

Finally, clearing the last roundabout for the last time and heading into the home stretch it looked like I might be able to make it in under 20:00.  Gave it all I had and it looked like I was going to get it but ended up at 20:02.

The wind was pretty strong at times and it was a bit warmer and also with no Garmin, being six seconds slower than last time was not so bad.  Interesting that first mile was pretty much the same.  Slower on the second mile but overall time was not 10 seconds slower so I must have done the last mile a little bit faster this time.

As the race ended the rain started to come down, first a little then more and more, so good call to start a few minutes early.

AM - 8.29 mi, 1:15:35, 9:07 avg, HR 129 avg, 138 max

Tuesday run with the Striders at Longleaf, 5:30ish start (actual start time after warm up was 5:38).  Out and back to the end of Aristide neighborhood, stuck to 121-131 zone except here and there where I drifted out, then had to slow back down.  Pretty good weather again.  Saw two deer in Aristide, one of them crossing the road and one of them just sort of looking at me.  Saw Andy and the team heading out as I was heading back.  Talked to a few of the Striders who were sticking around when I finished.

Going to try the Fast Tuesday 5k again tonight.

AM - 7.14 mi, 1:07:18, 9:25 avg, HR 128 avg, 140 max

Easy run this morning which felt pretty good, almost not sore at all from last night's 5k.  Weather was pretty decent again, not yucky at all.   Looped around the neighborhood and out past golf course before turning around and coming back.  Will do some more miles tonight with the Striders at "Hump Day Hustle" - probably 4 miles or so.

PM - 3.14 mi, 29:23, 9:22

Ran at Longleaf with the Striders for the "Humpday hustle".  This time I ran with Evan for the run doing one loop route.  Low 90's still hot so tried to stay in the shade as much as possible (no one ran on Starkey Blvd bike trail, too sunny).  Went to Johnny Brusco's for pizza afterward with the group.

6.94 mi, 1:08:35, 9:53 avg, HR 126 avg, 140 max (road)

4.07 mi, 32:10, 7:54 avg (treadmill)

Ran to the Y from my house taking a shorter route than I usually do (3.2 miles) so that I could do some miles on the treadmill once I got there.  Wanted some more downhill miles (can go -2%).

Got on the treadmill, ran 1 minute at 1% incline, then 30 minutes at -2% decline, gradually increasing the speed to 7:35 pace.  Kept it there until heart rate approached 140 (a little over 2 miles), then backed off the pace but still kept it faster than 8:00 and able to keep HR in mid 130's

Hopped off the treadmill and ran home but a slightly longer route but one with less chance of getting run over by traffic.  Started feeling hot during the last mile with the sun out and the morning coolness having vanished.

10.33 mi, 1:39:09, 9:36 avg HR 120 avg, 138 max

6:30ish start time from my house.  Ran with Jamie and did the Trinity Oaks to the Y route with a brief stop at the Y and one other brief stop at the golf course water fountain on the way back which we had skipped on the way out.  Was a little warmer this morning than yesterday but still tolerable.  Conversational pace which coincided almost perfectly with heart rate training with slightly lower heart rate for the pace we were running.

20.02 mi, 3:11:12, 9:33

Ran at Sprin Lake/Brooksville area with Cynthia.  She ran 11 miles with me and then I finished up my 9 remaining miles.  First 11 miles were at an easy pace and it really felt easy.  Tried to pick it up during the last 9 miles but the hills and heat got to me (but fortunately there was good cloud cover so no direct sun).  Also ended up with 950 feet of total climbing which is pretty amazing to find in Florida.  It was a tough push getting up some of those last few hills.  Hoping this run made me stronger.  Time to start a little bit of a taper for the next two weeks before the marathon.