The Long Run

6.52 mi, 1:00:43, 9:18 avg, elev gain 185 feet (no HR data)

Today's run was 6 miles easy followed by 6x100m strides.  I did not have the heart rate strap with me today so no data.  Ran in Westlake Village, out the southern entrance, then west along Nebraska and Penn. Ave. until going north for a little bit onto Omaha and then reversing the route back.

Did the strides on Lakeview down at the bottom of the little hill.

7.12 mi, 1:10:47, 9:56 avg, HR 126 bpm

Ran with Joe and Jamie in the neighborhood.   Was going along with Jamie's 5/1 run/walk.  When we got back to my house (but I still had 1.7 miles to go), stopped and had an Ice Pop with Joe (Jamie had a water).  Really hit the spot.  Then I did one loop around the neighborhood in order to get 7 miles for the day as per Tom's training schedule.

Very happy with heart rate today, maybe it was just slightly cooler out this morning or something.

10.24 mi, 1:33:39, 9:08 avg, HR 137 bpm

Left from my house and met up with Joe at the back gate of Foxwood.  Only one harder run this week, and this was it.  

Running along 54, it started to rain.  We briefly stopped in Havana Dreamer's so Joe could grab some water.  The rain had stopped and now it was not so oppressive feeling.  Ran up Starkey and a little into Alico Pass until I was about 5 miles into the run then headed back.

At the 6 mile point I tried to shift into the next gear and go a little bit faster than 8:00 (schedule called for 7:57).  But I felt stuck, it was like the speedometer was stuck between 8:15 and 8:20.  So, a half mile in I said I was stopping.  Regrouped mentally, got going again and was able to get under 8:00.  Joe told me to go ahead.

Got back home and went just a little bit farther to make up for the start/stop/start (last mile was a bit too fast).  7:51, 7:32, 7:27, 7:19

I'll try to keep it more even next time but didn't want to risk slipping off my pace this time.

7.26 mi, 1:13:49, 10:10 avg, elev gain 131 feet, HR 138 bpm

Easy paced out and back run from Westlake Village, over to the Pinellas Trail and then north until about the park near the reclaimed water place.  Did a pretty good job keeping heart rate in control without going too, too, slow.

6.62 mi, 1:04:20, 9:42 avg, HR 142 bpm

Mostly relaxed run out and back from Foxwood to the Lake Dan trail, gradually increasing pace. A bit warm out this morning.

Finished up with 6x100m up and down the street near my house.

12.38 mi, 2:14:59, 10:45 avg, HR 134 bpm

A shorter long run than the last few long runs.  Met up with Cynthia about 7:30 at Longleaf.  This was going to be a hot and humid run.  Several people were finishing their runs as we were starting.  Saw Tom finishing up his run.

We were on a pretty easy pace.  About 4 miles into it and Cynthia said we could run/walk on the way back.  Figured it was a good time to start now, so she started tracking the 4 minutes of running and time to walk.  We made it to the side trail to the shelter area (at about 5.1 miles), so I said I'd run out until 6 and she could hang out at the shelter.

Fortunately, there were still a couple of cold bottles of gatorade which I gladly accepted one of.  Headed back out.  At about 10 miles, I went ahead and picked up the pace a little bit.

While waiting for Cynthia I went into Trinity Cyclery and bought a packet of Recoverite and then bought a fountain drink next door to get some ice and water for my bottle and also a root beer.

Stuck around long enough to see Cynthia get back ok, then headed home and cooled down in the pool for a little bit.