The Long Run

7.69 mi, 1:17:51, 10:07 avg, HR 127 bpm

Easy run day, 7 miles (supposed to do 8 but running late so compromised a little).  Out and back from Foxwood to Lake Dan preserve trail.  Peaceful run with good heart rate.

10.41 mi, 1:27:49, 8:26 avg, HR 153 bpm

The workout of the day is 3x2 mile repeats with goal pace of 7:25, plus two wam up and cool down miles.  2 minute jog/rest breaks between sets, so not a full recovery but not a straight 6 miles either.

Used the Lake Dan path.  It's about two miles from where it crosses the golf course down to Keystone Road, so a nice and quiet stretch.  I would do the first repeat going south, do my rest break on Keystone, then back north for the second repeat.  With the third repeat a 1 mile out and 1 mile back.  I could keep my drink bottle on the fence so I didn't have to carry it.

Repeats: 7:22, 7:19, then 7:13, 7:13, and finally 7:11, 7:04 for the last set

It was a little bit faster than goal with the last repeat maybe being a bit too fast but I didn't want to risk slowing down too much once I was on pace.  But I also did resist pushing the pace even farther.  I need to train where I'm at if I want to get back to the faster paces.

9.09 mi, 1:31:59, 10:07 avg, elev gain 221 feet, HR 134 bpm

Ran a big loop north of Westlake Village, up Belcher to Klosterman, back down the Pinellas trail, then back on Alderman with a short loop in the neighborhood to get the last mile.  Kept it fairly easy with heart rate not too far off from MAF.  This Wednesday run was much less scary than last Wednesday's run.

8.08 mi, 1:22:29, 10:12 avg, elev gain 189 feet, HR 138 bpm

Another easy paced run, getting in some miles for the week.  South through Westlake, a tiny bit on Nebraska, then took Georgia Ave over to the Pinellas Trail, south a little for 4 miles out, then turned around and came back.  Was pretty even for pace, with last two miles in the 9:00's instead of 10:00's

7.56 mi, 1:13:04, 9:39 avg, HR 137 bpm

Easy run from Foxwood to the trail along Lake Dan preserve, down to Keystone Road and then back the way I came.  Finished up with 6x100m strides using the mysterious 100 meter marking on my street (with 50m half way marking).

Lake Dan has filled up from the rain, and a channel of water I had not noticed before extends to the trail, then forms a little whirlpool going into a pipe under the path and then over to the other side where a stork and a white egret were fishing.

No run today - moving it to tomorrow.

Went to watch Tom and Jacob run in the cross country meet in Lakeland at Holloway Park.  They both ran this one last year - the Jim Ryun Invitational.  Last year it was Tom's second meet of the season, after having run a small "quad" meet at Gulf HS where he did well but was a bit pale looking at the end.  But, at Jim Ryun 2018, he collapsed during the homestretch, was able to get back up and finish the race but not feeling well at all.

This year was a different story.  New cross country PR of 17:57, much more relaxed before the race, and then did a 3 mile cool down after the race.

Due to some injuries on his team, Jacob's coach put him with Varsity (good thing especially since it heats up by the time JV boys get to run).

Jacob finished his race with 22:29 (a course PR by about 1 minute 30 seconds).

Good day for both Tom and Jacob.