The Long Run

9.53 mi, 1:29:41, 9:25 avg, HR 135 bpm

Run from my house onto the new trail past Lake Dan and a little bit onto Tarpon Ave until the crosswalk then turn back, then a little bit past the golf club building (about 1/2 a mile), before heading back to home.  There was a light fog while running on the new trail, nice and peaceful, it made it feel cooler but it was still 79 degrees so not really that cool.

Finished up with 6x100m strides when back at my house.

10.08 mi, 1:26:27, 8:34 avg, elev gain 152 feetl, HR 152 bpm

Goal workout 2 warmup, 6@7:43, 2 cooldown.

Run went pretty well, headed out from Westlake over to the Pinellas Trail via Alderman and headed a little bit south so it would be about three miles to get to Klosterman (didn't want to have to either wait for the light or take a right and go up hill).  The warmup miles were pretty slow, like 11:00 and 10:00 something miles.  Loosened up a bit and prepared myself to shift gears.

Helf pretty consistent paces on the way up: 7:35, 7:36, 7:36 and then managed to go a little bit faster for the return trip with 7:30, 7:26, and 7:25.

It felt pretty hard but not impossibly hard and wondered what would happen if I tried to push harder but this was already a little faster than scheduled, trying to stick to the plan.

The two cooldown miles to get back to the house were pleasant now that the workout stress was over with.

10.17 mi, 1:38:47, 9:43 avg, elev gain 224 feet, HR 137 bpm

10 mile Wednesday run from Westlake Village, out the south entrance, then over to the Pinellas Trail via Pennsylvania Ave and Alt 19.  Headed north until reaching about 5 miles then turned around.  I thought this run would feel very long but it wasn't too bad.

10.91 mi, 1:35:51, 8:47 avgt, HR 152 bpm

Today's workout was 10x800m repeats with a goal time of 3:25.  This sounds a lot like Yasso 800's for a 3:25 marathon but that is just coincidence (I think).  Regardless, wanted to do well but also not try and race these.  It's not a sure thing at all that this predictor will work but it is one of those things where you should be able to at least do this.

2 mile warmup from my house out to the trail near Lake Dan, I ran three repeats going south, 3 going back north, then 2 south and 2 back north.  Able to make the splits, but certainly not easily: 3:20, 3:18, 3:18, 3:21, 3:18, 3:22, 3:22, 3:17, 3:21, 3:21

The two mile cool down back to my house was nice after completing the hard part.

5.76 mi, 55:39, 9:39 avg, Eleve gain 156 feet, HR 132 bpm

Today's run was a bit tough to fit in and I was not able to get in all of the miles on the schedule.  Traveling today to Viriginia/DC area with Jessica and her kids.  Woke up at 4:45 and started running at 5:01.  Out through the south entrance of Westlake, left onto Nebraska and then left onto Belcher until it was 5:30 then turned back. Back in the door before 6:00.

Wanted to leave at 6:45 and absolutely no later than 7:00.  Should have been 6:30/6:45.  Actual time pulling out was about 7:05, horrible traffic, arrived at the airport just after 8:00.  Split up, Jacob and I went to check our one big bag and told Jessica to take the girls to the gate.  We'd missed the 45 minute checked back cut off, gate agent said we'd have to go standby on next flight (via Charlotte).  I probably should have had Jacob get on the flight with Jessica but at least we all didn't try and go standby, would not have worked.  Jacob and I did get on the Charlotte flight as the last two standby seats.  We did not get on the Charlotte-DC flight standby (our ranking on the list would separate and as more important people got on the list we were pushed down the list).  Almost didn't get on the flight after that also, but fortunately for us they had to switch to a larger plane.  But the plane switching caused a delay and then there was weather rolling through.  We made it eventually to DC only to be greeted with the worst car rental check in line I've been in, so another hour or so.  Arrived at the hotel a little after 9:00pm.

We missed the dinner and Friday night service but did get a chance to hang out with John's friends and family in the hotel restaurant.   And, I almost ended up with a running partner for my 20 mile run.  John's friend's girlfriend training for Chicago and needed to do 20 and was also good with the pace I wanted.  

So, kind of a crazy day, glad I got some running in first thing in the morning rather than trying to get any miles in after getting to the hotel.

20.11 mi, 2:58:43, 8:53 avg, elev gain 587 feet, HR 144 bpm

Vienna, Virginia

20 mile long run while traveling, those aren't always easy (actually not sure if I've ever done a 20 mile run while traveling, but have done some long runs).  Yesterday's travel day was a bit crazy.  The evening ended with it looking like I'd have a running partner for 20 miles.

Met brother-in-law John in the hotel lobby along with Jacob.  Sarah was supposed to meet us, John called her after waiting a little bit and she had decided to cancel.  Drove over to the trail (Washington and Old Dominion rails to trail).  John and Jacob were going for a shorter run and headed east, I headed west.  I had told Sarah I was going to do a 9:30 pace.  Honestly, I wasn't sure if I was really going to be up for that, but now I was on my own so it didn't matter, but still I didn't want this run to take forever.

First mile was slow, right at 11:00, but the next 5 miles were in the 9's going from 9:56 down to 9:17.  Then for the rest of the run I was in the 8's.  The running started feeling easier.  It was a very nice morning, with starting temp at 69 degrees.  The trail was filled with lots of cyclists and a good amount of runners.  I liked the yellow stripe they painted in the middle to mark the direction lanes.

Just after 3.3 miles there was a water fountain, and also a pretty steep (but short) down and back up hill.  There were little rollers all along as well as some gradual inclines.  It turned out it was more up than down on the way out so net downhill on the way back.

Through one of the towns there was a small fitness festival going on.  Stopped there to refill my bottle on the way back.

With my overall pace at 8:53, I was more than happy since I had some doubts the night before how 9:30 would feel.  Maybe this training is starting to pay off.