The Long Run

4.12@10:01   HR 129 bpm

One loop inside Westlake Village and a little bit up and down the street to make it to 4 miles.

7.66@10:20  HR 132 bpm

From my house over to Starkey Gap trail and south to Keystone.  Before I got to the trail I ran into Joe and Renee finishing up their run so I turned around and ran with them for a few minutes before returning to my route.

Really warmed up during the run, not so bad when in the shade, but it's not all shade.

Also walked Stella a bit.

8.79@8:12    HR 157 bpm

Workout, 5 x 8 minutes @7:40  (actual pace just under 7:30).

Hot and humid again but not skipping workout.  Scheduled workout 2 x (2km@HMP, 1km@10K), other possible workout 3x800m up at 10K pace, then down at MP, followed by 5x400m@5k pace.  I had to drive to my house to give Andy a ride while he's car-less so the hill option was out.  Garmin happened to recommend 5x8minutes so the workout was already programmed in so I went with that.

It's not too far off from 5x1 mile @10k pace, but 8 minutes was about 1.1 miles.  But unlike the mile repeats, you can't finish these any faster, they will each take 8 minutes.  When I did 5 x 1 mile a few weeks ago, repeats 3 through 5 were a bit faster as I was feeling good.  Today I felt just ok, but got the job done and a little bit faster pace (but not faster time).

Friday will be a challenging workout with 2-8-2 (2 warm up, 8 miles @MP, 2 mile cool down), easy day Saturday, then 20 mile on Sunday.  I usually don't run on Sunday but baby's party is Saturday.

Yesterday garmin bumped up my V02 max to 55, but it's back to 54 today, for whatever that is worth.

5.22@10:18  HR 131

Back to easy running.  Two loops, one smaller than the other, inside Westlake Village.  Hard run tomorrow, then breaking with my routine easy run on Saturday followed by long on Sunday  (Saturday is bday party for the little one).

I got back from my run and my little two year old daughter was not there, in her place was an almost identical 3 year old (exactly the same as the two year old version, just a day older)!

12.06@8:13   HR 160 bpm

86 degrees and dewpoint of 82.  Did not think I'd survive this run without giving up but go through it somehow (however I did not run the 8 mile portion straight through, maybe I could've if I had slowed down a little perhaps but was trying to lock into a pace I thought I could hold without trying to force and exact pace).

Warmup went well, maybe better than expected, first two miles at 9:27 average.  Was running up Starkey Blvd and right onto Rangeland out to the two mile tree.  Started the tempo portion and kept going in same direction before turning around and heading to Starkey Blvd where I'd run north.

First mile good, 7:57 (goal range 7:50 to 8:09), and then held onto it for the second mile, just a little faster at 7:52.  Started bargaining with myself. Run straight through or maybe 2 x 4 miles, 4 x 2 miles?  I made it out past 4 miles, then stopped briefly.  Started again, then a little into Starkey park before turning around.  Intended to run the second half with no stops, but that did not happen.  Wanted to not wreck myself, looking towards Sunday's 20 mile run.

Hit it pretty hard for the last mile, more in the tank than I thought, last mile 7:32

8 mile splits: 7:57, 7:52, 7:43, 7:49, 7:52, 7:52, 7:46, 7:32

Not sure what to make of this run, did the distance.  Should I have run more of a heat adjusted pace which was slower.  I think this was ok.

2 more miles cool down 8:43 and 8:27

4.18 @9:49  HR 129 bpm

Short run in Westlake Village.  Three year old's party today at Old McMickey's Farm.  Will do the big run tomorrow.  Today's run felt good, feels like slow but steady progress running slightly faster with heart rate staying below 130.

Party was fun, kept moving.  There were horse/pony rides (they had a miniature horse for the little kids, the pony was larger than the miniature horse (older kids), then a full size horse for any teens that wanted to ride.  Also a hay ride and a chance to pick up chickens and a few other things.