The Long Run

1.37@9:48

Not very far or fast today, just one short loop inside Westlake Village.  Jessica had a dr appointment so I drove Aubrey to school.

8.41@8:09

Out and back heading north on Starkey Blvd bike trail into Starkey Park and then back toward Longleaf.  First mile at 9:13, 4th mile 8:08 and then last 3.41 all under 8:00 pace.

I like this route, it feels very uncluttered, usually very few people out and just one road crossing at the entrance to Starkey Ranch neighborhood.

AM 5.41@8:19

PM 4.02@8:59

In the morning did the big square loop around the outside of WLV and then the 1.25 mile loop inside.

The evening run was humpday hustle starting from Longleaf.  Ran with Daisy and Evan.  It had been pouring earlier but the rain held off for the run except for a light and cooling sprinkling.

10.04@8:42

Cut through Eniswood, north to Pinellas Trail with sharp turn south until out 5 miles.  On the way back , swung by the fountain at Wall Springs but kept watch going to keep pace real.  The classic mid week medium long run.

7.12@8:18

5x1km workout.  Up Starkey Blvd, warm up to the bridge and then south 0.62, and back for 6 repeats with 2:30 rest between.  (Actually took slightly longer rest between).

For the 5th one I had given up but since I had to get back to my car decided to just jog it out.  However, 5th one ended up around the same pace.

4:17, 4:14, 4:21, 4:16, 4:17

Not getting any faster but at least hanging in there for now.

Going to do something longer and slower tomorrow to gear up for Pinellas Trail Challenge next week.  Feel pretty good about running it due to the 28 mile run a couple of weeks ago.  I ran slow and steady and if I can run the same slow and steady at the race might be able to eke out a small PR.

16.07@9:51  (or is it 10:05?)

Intentionally slower run, with planned 30 second walks at 0.3 and 0.75 of each mile.  Kept the clock running the whole time so time includes waiting for some traffic lights and side trips to water fountains.  Although Strava takes the data from Garmin, it seems to somehow "autopause" the run by subtracting time I stood still.

Ran due west on Alderman to the Pinellas Trail in most direct route possible and then headed south , finally turning around a little past main street in Dunedin which is a little south of Weaver park where the Pinellas Trail Challenge will end.

I kind of wanted to run in Starkey Park or around that area but thought this would be better practice.  There's one long traffic light (Curlew and Alt 19) and a couple shorter ones nearby.  North of this section is Klosterman, but other than that much of the trail has pedestrian overpasses.

First mile was 10:55, last miles 9:32 (fastest was 9:24).

I think I will try for a slightly slower average for first 16 miles next week with hopes of trying to average about 12 minutes per mile.

Key will be conssitent pacing and as much ice as I can get.  Cold ice filled bandana around the neck is a game changer.  Also, cloud cover, maybe some light rain and temps under 90 or no more than 90 will be a big help.