The Long Run

9.63 mi, 1:33:06, 9:40 avg, HR 133 bpm

After being gone for the weekend, this run was not so bad.  Ran from my house towards Fox Hollow and then down the Lake Dan trail to Keystone Road until reaching the crosswalk, turned around and did a short out and back past the golf club so I'd have nine miles by the time I got back to my house, then finished up with 6x100m strides just down the road a little bit.

Day by day crossing off the runs on the training schedule.

1158 mi, 1:38:22, 8:30 avg, elev gain 159 feet, HR 150 bpm

Workout of the day, 2 mile warm up, 2x3 miles @7:25 pace, then one more mile @7:25 pace. This had the feeling of how am I going to get this one done combined with, oh come on you've run these paces before.  

Ran from Westlake, then Alderman to Alt 19 and over to Crystal Beach Ave, and a little bit south so I could do 3 miles before hitting Klosterman.  Ok, not quite far south enough, so I doubled back a little bit on the north end once I got past conservation park so I'd have 3 miles with the extra little out and back, then stopped for cold water during the jog/rest.  Then once going again, headed north again before turning south.

Reached back to my starting point, grabbed some drink, then did the extra mile.

2x3 paces: 7:20, 7:30, 7:28 then 7:09, 7:18, 7:14

Last faster mile: 7:07

Then, enjoyed the easy 2 mile running back to Westlake Village.

10.17 mi, 1:39:08, 9:45 avg, elev gain 198 feet, HR 132 bpm

Mid-week 10 mile run. Headed out from Westlake Village through the cut through, then PA Ave. to Alt 19 and onto the Pinellas trail, heading north until reaching about 5 miles, then turned around back the way I came.  Stopped in at Conservation Park on the way back.  10 miles didn't seem that long today.  Good run.

9.51 mi, 1:29:56, 9:28 avg (heart rate strap battery dead again)

Schedule called for 9 EZ miles plus 6x100m strides at the end.  Ran from my house, did a little out and back before getting to the Lake Dan trail, then ran to the end of the trail where it turns onto Keystone road, and just up to the crosswalk, then turned back and headed home.  Easy run that felt easy, couldn't ask for more. 

16.19 mi, 2:17:08, 8:28 avg, HR 146 bpm

Saturday long run on Friday so I can watch the cross country meet.  8 miles out at an easy pace, then turn around and come back at goal pace of 7:45.  It was a nice enough morning.

Started out slowly as usual, but that slow first mile is even getting a little bit faster, today it was 10:49.  Was running up Starkey Blvd from Longleaf, towards Starkey Park.  Mile 4 was 9:11, turning into the park.  Miles 6 and 7 at 9:02, and then for mile 8 I started to pick it up a little more so that when I hit 8 miles and turned around it wouldn't be a huge jump in pace.  Mile 8 was 8:24, turned around and got into a 7:30ish pace.  Mile 12 was 7:41, a little slower than the rest but still slightly ahead of 7:45 goal pace.  Finally, reached the last mile, which is always nice, finished that one at 7:22.

I've extended out my training schedule another week, so next week will be more or less a repeat of this week with maybe some minor mods.

9 mi, 1:27:49, 9:45 avg, HR 126 bpm

Ran in Starkey Park, starting about 6:45.  The High School cross country meet was being held here this weekend (hosted by Mitchell HS).  This was Friday's run, which I swapped (did long run yesterday).  Got some miles in before the meet, got to run with Tom (not my son Tom) and Jorge for a bit as they were on the bike path running with the Saturday morning Striders run.  I'd finish up the rest of the miles after the meet.

Had just enough time to run out to the one mile marker.  Able to hear the gun go off and started the stopwatch on my phone.  At about 5 minutes into the race, coach comes by on the 4 wheel drive buggy and starts the 1 mile clock.  I see the runners coming, Jarod is ahead of Tom by around 8 seconds, Tom comes through with 5:45 on the clock.

The course runs on a loop through the woods, I go back the way I came trying to get to the runners before the exit the woods, as I am reaching it I see runners go by but too far away to tell who is who, I think this is around 2.something miles.  Jenny texts me and says she sees Jarod and Tom pretty close to each other.  The finish the race, Jarod second overall with 17:43 and Tom 4th place overall with 17:52.  The two high places along with some other good placings from the team secures first place for Mitchell HS.

Last week was an off week, and this week was a pretty tough course.  It had been dry so the sand got pretty sugary.  It was an exciting race.  Great team effort.

I finish up my miles after the race.