The Long Run

4.27@9:48   HR 129 bpm

Holding steady with easy run pace vs heart rate.  Earlyish start just before dawn, almost felt fallish for a second (although 78 degrees, maybe humidity a tad down).

Mightve done better if I just looped in Westlake Village on Saturday instead of driving to Brooksville, saved some driving time but the thought of doing over 6 loops seemed daunting

5.03@9:36  HR  126 bpm

Just a tiny bit less temperature and humidity this morning, early enough to still be dark when I started the run.  A couple of loops run inside Westlake Village.  Feeling the needle move just a little with slower running on most days.

AM 9.67@8:09   HR  152 bpm

Workout Wednesday

3 x 3k@ 10K pace, goal 7:15

Slightly modified from recommended workout of 3 x (2k@half mar pace, then 1k @10K pace).  Harder to program into the watch and felt I'd do better to just bump up the pace for 3k, but start a little slower and work the pace faster toward the end.  Pretty similar without being quite as rigid.

Did the workout in Westlake Village, so course was rolling which I think helps more than hurts.

1st set, about 7:11 average, 2nd set, about 7:12, 3rd set, about 7:09 average

Even though I programmed workout to be 3k repeats, watch still gives me mile splits but close enough.

Kind of hot this morning , glad it wasn't a tempo run, I can survive repeats, even these longer ones.

Garmin rewarded me with an increase of VO2 max to 55 from 54.

PM 4.01@9:13  HR 132 bpm

Humpday Hustle run with Daisy, Evan, Eric , and Marina.  Nearby rain cooled down the air for the two miles back.  Sticking with the group, heart rate stayed reasonably low enough.

5.61@9:46  HR 129 bpm

A couple of loops inside Westlake Village.  Weather was again just slightly nicer (days are hot but mornings not so bad).  Good pace vs heart rate.  Not quite as good as Tuesday, but for doing 13 miles yesterday including a workout run it's not bad at all, solidly under 10:00 with HR "in the 120's"

Another easy tomorrow then 14 miles Saturday with most of it an MP tempo.

5.07@9:46  HR 129 bpm

Very similar to yesterday's run as far as pace/distance/heart rate go.  Location was Starkey Gap trail heading south.  Reported recovery time of 19 hours (last couple of days the recovery time was much more than a day) so should be fully ready to go for tomorrow's long run of "only" 14 miles (compared to last two weekends with 20 miles for long), two warmp up, 11 at MP, 1 cool down.

vo2 max holding at 55 which is right where it was just before Cleveland marathon (with just missed BQ time of 3:35 and change).  For Treasure Coast I peaked too early, slumped a little but couldn't come back in time.  Hopefully it comes together this time.

14.13@7:59

Pre-sunrise start, plan was 2 miles easy warmup, 11 miles MP, 1 mile easy.  Starkey Blvd up to Starkey Park with a side trip to Cunningham Park (pit stop).

Easy warmup, out onto Rangeland at the two mile tree, then instead of turning around to start the MP portion, went in same direction, stopped to use the bathroom (so not completely straight through), but apart from that, and maybe a slight struggle to get onto pace, able to run faster next few miles, got past half way and turned around.  Felt pretty good today, much better than last Saturday.  After finishing the MP portion, jogged a bit but then picked it up a little and eventually back to just under 8:00 pace.

MP splits: 7:59, 7:52, 7:45, 7:41, 7:38, 7:44, 7:45, 7:50, 7:48, 7:38, 7:26

"easy" 7:49

mixed thoughts on whether I can pull this off but got a chance if things go well on race day.