The Long Run

8.59 mi, 1:19:26, 9:14 avg, HR 135 bpm

8ish miles easy from my house, out onto the trail near Lake Dan, down to Keystone until the trail crossing and then back the way I came.  Finished up with 6x100m just down the street from my house.  Reasonably good pace and heart rate.  I often want to skip the strides but then I think that would be like making a cake and skipping the frosting.

9 mi, 1:09:57, 7:46 avg, HR 156 bpm

The workout of the day is 1 mile warmup, 7 @7:45,  1 mile cool down.

This workout is challenging, I only have 1 mile to get fully warmed up and then shift gears to run sub-8:00 for 7 miles.  But, I remember that a lot of races I warm up for a mile or less before running whatever the race pace is.

Ran from my house and did the bulk of it out and back on the Lake Dan trail and then a little out and back on Robert Trent Jones Pkwy before heading back to my house.

Did the job.

8.12 mi, 1:15:57, 9:21 avg, HR 137 bpm, elev gain 190 feet

8ish miles, easy pace, out and back run from Westlake Village, south through the cut-through, then over to the Pinellas Trail via PA Ave.   Turn around was just before the old trail tunnerl under Alt US 19.

9.22 mi, 1:19:03, 8:34 avg, HR 149 bpm

Workout of the day, 6x1km plus 2 mile warm up and 2 mile cooldown, 2:30 jog/rest between repeats.  Ran from my house to the trail near Lake Dan.

The last time I tried this workout, I "quit" after 4 repeats (although I started again, did the 5th one faster than easy pace and the 6th one close to goal pace).

Goal pace again was 4:16/km or about 6:51 pace.

Able to hit each one: 4:10, 4:05, 4:07, 4:03, 4:01, 4:04

Edging my way back to sub-20:00 pace, maybe sometime after the marathon like at the Turkey Trot or the PHSC 5k.

It was a nice morning, and the jog back home after the workout felt great.

7.72 mi, 1:11:30, elev gain 167 feet, HR 131 bpm

Easy paced run from Westlake Village, cut through Eniswood to Alt 19 and then onto the Pinnellas trail until 3.5 miles out.  Stopped in Conservation Park on the way back for water, then continued back to the house.

Finished up with 6x100m strides at the bottom of the hill next to the Westlake Park.

Happy with the heart rate today, did not think I'd get back to the 9:00's

No running today, will do my long run tomorrow in order to watch the cross country meet held at Holloway Park in Lakeland.

This was a larger meet with more than just a regular set of varsity and junior varsity races.

Thomas and the Mitchell High School team were running in the "Race of Champions".  It started a little bit earlier than usual (7:20).  Race started and Thomas held back with plan for even pacing, which initially put him toward the back during the first couple hundred meters as they headed up the hill.  Saw him at the 1 mile marker, coming through in about 5:28 and was now much farther up than at the start.  Jarod came through first, maybe about 10 seconds faster.  Next went over to the 2.2ish area, Tom came through looking strong.  Jarod was now ahead by about 20 seconds.  Only had a short time to get to the finish line.  Saw Tom come down the stretch and finished with a time of 17:32 - 20 seconds faster than last week and 25 seconds faster than the last meet held on this course (so also a course record).   Jarod had come through in just under 17:00.

 Jacob's race was at 8:30, running in the "unseeded" boys varsity.  Everyone was lined up but Jacob and another teammate were missing.  Gun was about to go off and Jacob finally appeared, we were yelling at him to hurry up.  Gun went off and he was still just away from the start line, maybe about 4 seconds away.  We run up to the 1 mile point, he comes through at 6:22 (a new record for first miles for him).  He did slow down a bit later (threw up some point around mile 2), but came through with a personal course record of 21:11.   Tom and Jenny had also stuck around to watch Jacob finish before they had to get going.

Glad we had another chance to all be at the same meet.