The Long Run

8.63 mi, 1:08:32, 7:57 avg, elev gain 134 feet

Earlier this week one of the runs was supposed to be at the slightly faster than easy "aerobic pace", and Saturday's long run which I did on Friday was supposed to have a total of 12 miles at marathon goal pace.  So, for good or bad, I did this run, originally scheduled as 7-9 easy miles, at a bit faster pace.

Ran up Belcher, to Klosterman, then south down the Pinellas Trail until about parallel with PA Ave, then past the Y and into Westlake via the shortcut.  Last 5.63 miles I averaged 7:37 pace.

8.94 mi, 1:16:13, 8:32 avg, elev gain 118 feet

I kept on thinking about switching this run with an easy run, but I was supposed to do this harder run, then two easy days, then another hard run.

So, I decided to at least try it.  Also, I had offered to drive Sophia to school if needed but it wasn't so could not use that as an excuse.

Plan was for 4x1200m @10K pace ,followed by 4x400m @5k pace, with 2 mile easy warm up before and 2 mile easy cool down after.  I ran the out and back horse shoe from the Palm Harbor house, down Lakeview to Village Way where it heads west and then north, 2 minute easy jog between, the turn around.  There are a few small rolling hills on this route but it is a flatter stretch than other sections.  I had never run 1200's before, not quite a 1600 but more than a 1k.

Paces: 6:38, 6:44, 6:35, 6:40

After the third one I felt done, 3 is good enough, right?

Bargain was that if I didn't make goal pace for the 4th one I'd skip the 4x400m.

But, I made the paces on all 4.  I dreaded the 400's, what if my legs just don't go?

But, they did go, and was rewarded with an easier feeling and faster 4th one.

Paces: 6:02, 5:55, 6:06, 5:40

Cool down felt difficult at first, then got easier.  Glad I stuck it out and finished, now two days of easy running which I will try to keep easy to be fresh Friday's run.

Also, remembering 9/11 today, where I was what was going on, not forgetting.

5.21 mi, 48:42, 9:21 avg, elev gain 117 feet

Easy run day, 4-5 miles on the schedule.  Felt surprisingly good, the slower pace felt nice (sometimes going slower feels clunky but today it had a nice and easy flow).  Did a loop around Westlake with a run up Belcher to Alderman and back into the neighborhood.

Stopped by the bike shop where Jenny works part time to drop off a gift for Tom's b-day, then tried to catch Jamie at home before she headed off to her next trip but just missed her.

5.1 mi, 46:33, 9:07 avg, elev gain 101 feet

My run was a little bit faster, similar route to yesterday but more less zig-zagging and more of a square shape.  It wasn't a bad run it just felt like a little more work than what an easy run should ideally feel like.

Tomorrow's run will be a bit tougher.

In the evening (6:00ish) went to Palm Harbor HS to watch Jacob run the cross country meet there.  Got there when the girls race was going on, still a bit hot out but course seemed like it had a decent amount of shade.  Boys race started, went over to 1 mile marker.  Jacob came through at about 7:06.  Just before they got there though, there was some sort of a warning siren.  Turns out they have lightning condition detectors on the roofs which went off, so they soon shut down the race so the boys race was canceled.

9.38 mi, 1:17:48, 8:17 avg

Today's workout 4 miles @ half marathon pace, 2 minute rest, 1 mile @ 10k-half pace.

Weather was high 70's by the time I got started.  Parked at the Longleaf church, warmed up a little bit then started the two mile warmup where I would also scope out the Starkey Blvd bike trail for large puddles and other possible obstructions.  The road closure from last time was fixed and there were just two puddles, which I could start after passing them.

Started the tempo portion, was supposed to do around a 7:08 pace, but my legs were not doing it at first, I couldn't get out of the 7:10's-7:20's.  Wanted to scrap it or try and rearrange it but Sunday's run itself would be challenging so I couldn't retry this on Saturday.  So, just go with it and see what happens and put the effort in even if the pace is coming up short.  So, got through the first mile at 7:15, then it started to click and did the second mile in 6:59, and then I was at the turnaround, 7:06 for mile 3, and a good finish of 6:53 for the last mile.  But it felt pretty hard and my desire for a strong finish had me feeling like I would not be able to do the faster mile.

But, I did it somehow, starting out barely making the half marathon pace I got a little faster and did the faster mile at 6:45.  

Did the cool down by running south until almost reaching SR54, and turn left towards the Circle K until I was far enough in to get two miles by the time I got back to the church.

Headed back home to shower and hang out with the cats while stretching before heading to work.

5.12 mi, 43:46, 8:33 avg

Started the run at 11:30, temperature was already 90 degrees, but the clouds, the very light breeze and the trees helped.  I was dreading how bad it might be, but when I hit the first mile at 8:53 I knew it would be alright.  Like earlier in the week, today's easy run felt easy.  Ran most of the t-shaped route in Foxwood and near Fox Hollow golf course.

Earlier that morning drove up to Suncoast Technical HS in Brooksville to watch Tom at the cross country meet.  The very light breeze had not started yet and I was getting soaked in sweat just standing around.

After the run, went to Jenny's house and drove down with Andy to the truck topper store to get a new bed cover for his truck.  Went to the same place I had gone 6 years ago when I needed something to cover the back so I could do the 1000 Islands road trip with the boys and Sammy.  Slowly, the cover was falling apart and one day two of the four clamps failed and a strong wind blew it off the back.  The new cover has six sturdier looking clamps holding it down so hopefully will last more the 6 years.  On the way back had lunch at Frankie's Patriot BBQ for lunch.  I don't get down here as much as I'd like.  Frankie was a member of our armed services who died in battle serving our country. His dad then left the corporate world and opened up this restaurant in honor of his son and others who have served.   The food they serve here is some of the best BBQ around.