The Long Run

6.27 mi, 59:37, 9:31 avg, HR 123 avg, 135 max

Originally was planning on running 8 miles with Jamie starting at 6:30.  But it had started raining, then got heavy so decided to wait.  By 7:00 I realized this was going to be an all day (or at least all morning) rain.  Looking outside again, it wasn't coming down that heavily.  So, finally just did it and started running.  I get just as wet wearing a hat but somehow it makes it not so bad.  In the end, not such a bad run and not too far off from what I had planned to run.

Apart from the rain, I was feeling kind of sluggish but my heart rate stayed pretty low.

8.15 mi. 1:17:02, 9:27 avg, HR 120 avg, 139 max

Ran with Jamie in the neighborhood and out past the golf course and then back.  6:30 start time, weather good again but with a very light sprinkle at the start of the run which soon tapered off.  Good therapy run.  Legs were still a little sore but much less than yesterday and the easy run was helping by the end.  Conversational pace which I wasn't always watching so HR average ended up being 120 instead of in the 121-131 range.  Good heart rate for the pace.  Jamie had received one of those 3:30 am phone calls you never want to get to hear about the passing of a family member back in her home town.  Not too many words to offer that could help but at least a run is a good start to get clear your head.

10.06 mi, 1:22:20, 8:11 avg   (no HR monitor today)

As promised (to myself), one set of Yasso 800's as a workout/predictor/confidence booster.  I struggled to get out of bed and almost postponed this run until tomorrow, but better to get it done today.  The weather patterns with lots of on and off rain made the morning comfortable again at 75 degrees and less than awful humidity time to go for it.

As for goal time I haven't broken 3:25 in a marathon since Boston 2015 and have not been under 3:20 since Clearwater January 2014.  McMillan believes in Yasso 800's as a predictor but says to run them 5 seconds faster than the original formula.   So, I decided I would try to hit them all between 3:15 and 3:20 (6:30-6:40 pace), with recovery jog not more than the time it took for the  800 (tried to stay around 3 minutes even) with no extra breaks.

Splits: 3:13, 3:12, 3:08, 3:07, 3:14, 3:01, 2:59, 3:13, 3:08, 3:06

Happy with the results and the general pattern (first two slower, last two faster and one under 3:00).  At the very least, one more box checked.  

6.37 mi, 58:56, 9:15 avg

Ran at Longleaf with the Striders, but mainl alone as I got there a few minutes late again.  I was not able to find my heart rate monitor strap, so I ran by feel.  The run felt hard so I didn't push the pace and stayed about 9:15 to 9:30 most of the way except for the last mile.  I guess I've really started to like the heart rate monitor because I don't have to guess at what "easy" pace means.

I saw Dixie afterward.  He hadn't been running much after hurting his knee while trimming hedges, but was finally back for a 3.1 mile run and to also bring jars of honey that others had requested.  Everyone loves his raw, local, natural honey.

AM - 5.35 mi, 49:24, 9:14 avg, HR 127 avg, 138 max

Kept the run short and easy this morning.  Loop around the neighborhood and out and back past golf course.  I found my heart rate strap.  Pace ended up about the same as yesterday but it felt easier and without any anxiety.  Saw Andy out running with the team.  They were going to stop at the house to raid the fridge but he didn't have his key with him and I had locked the front door.  I'm going to run a few downhill miles tonight on the treadmill.

PM - 3.28 mi, 25:37, 7:47 avg

Ran at the treadmill at the Y using a 2% decline for most of the run (pretty much everything except first minute and a little bit at the end) - about 23 minutes.  But first did ten minutes on the bike followed by 3 sets of leg extensions.

12.03 mi, 1:43:13, 8:35 avg, HR 141 avg, 183 max

Ran in Starkey park with Cynthia and Andy.  Before we started there was a very large turtle wandering around the parking lot (probably well over a foot wide), but it didn't look like a typical large Florida turtle, looked more like a type of box turtle and it was following people around.  It must have been someone's pet that the "returned" to nature, poor guy.  

Weather was pretty nice out, just under 75 degrees at the start.  Easy pace on the way out.  Andy turned back at 5 miles to hit his10 mile goal for the day and 50 mile goal for the week, he's just 18 miles away now from making 500 miles for the summer. 

Stopped briefly at 6.5 miles for a gel, water, and a quick stretch.  Continued on and finished that mile in 7:35.  Had planned on running back between 7:30 and 7:40 pace, but locked onto a faster pace and didn't want to slow down.  Next 5 miles were: 7:07, 7:13, 7:25,  7:17, and 6:54

When I got back someone had put out some fruits and vegetables for the turtle.  Hopefully someone will find him a home (if it was dumped here and doesn't belong in nature).