The Long Run

6.31 mi, 1:02:31, 9:54 avg, HR 127 avg, 136 max

Easy paced run up and down Starkey Blvd bike trail for Labor Day (8:00 am'ish start).  Saw Evan and Hope towards the end of their 20 mile run, then joined a small group of the Striders for breakfast at a local breakfast place.  Nice morning and felt pretty good running after the 46 mile race on Saturday.

5.61 mi, 56:21, 10:03 pace, HR (not today)

Ran with Jamie in the neighorhood.  Conversational pace.

7.85 mi, 1:14:21, 9:29 avg, HR 118 avg, 136 max

One of the first fall'ish feeling mornings (although yesterday was pretty nice, too).  Ran with Jamie in the neigborhood.  Ran easy, conversational pace throughout.  I looked at HR now and then but not too much until toward the end. After she split off I picked up my pace enough to raise HR up to 130-131ish so last two miles (1.85 actually) were paces of 8:56 and 8:40

A little bit of lingering soreness in my left quad.  Just one toe a little swollen around the nailbed but looking better now.

8.53 mi, 1:18:57, 9:15 avg, HR 124 avg, 137 max

Nice morning weather, run starting at Longleaf out and back on Starkey Blvd.  Felt pretty good and thought there was a chance I'd get a new heart rate zone PR but not quite, although still pretty good with several miles under 9:00 pace.  Good to get in some more miles this morning but just missed the Striders coffee, although did have a chance to chat with Marcia a bit.

AM - 3.14 mi, 29:58, 9:33 avg

A little late getting out to run. I have a new dog as of last night and the morning was a little bit stressfull at first but worked out.  I waited until the boys got back from cross country practice and I did a short out and back to the water fountain on the golf course.

PM - 1.7 miles

Run/walk with Stella (new dog)  around the neighborhood loop, she is pretty good on the leash.

Instead of doing my Saturday morning run I watched my boys at their cross country meet.  Weather was slightly cooler than two weeks ago but course seemed a little harder (good amount of single track with muddy sections - several peole lost their shoes in the mud).  Both boys got new PRs.  Andy finished in 19:53.  He also set a new unofficial two mile PR in 12:20 with his old PR for 2 miles (3200m on the track) was 12:30.    Thomas beat his old PR by about a minute with a 23:49

17.63 mi, 3:02:08, 10:20 avg, HR 148, 182 max

I didn't start my run until 2:15 pm, by which time it was 95 degrees (fortunately a few clouds here and there to block the direct sun).  I started out slow and easy.  Switched to 4/1 run/walk about two miles into the run but kept pretty much the same overall pace.  Things started feeling pretty hard just past halfway.  I ran from my house, to SR54, up Starkey Blvd and into Starkey Park on the bike trail just past the Pluto sign to one of the water huts which thankfully had plenty of icy cold water.  I was carrying my camelback which I had loaded up iwth ice but pretty much all gone at the turnaround point.  Nevertheless, I picked up the pace slightly, wanting to get back in a faster time which I did but just barely, 1:32:30 out and just under 1:30:00 back.