The Long Run

18.12 mi, 2:37:24, 8:41 avg, HR 145 bpm

Yesterday's long run moved to today.  Bonus week on the schedule due to marathon being one week after the schedule ends.  Good weather this morning, not too late of a start for the weather, just before 8:00 am which allowed me to get enough sleep.

Started out in Longleaf, headed straight up Starkey Blvd and then into Starkey Park onto the bike trail until reaching about 9 miles into the run.  About a mile and a half before the turnaround I dropped off my handheld bottle at a picnic bench after filling it up.  I'd grab it on the way back without stopping and should be full enough to make it back.

Overall, the run went really smoothly.  First mile slow at 10:46, then three in the 9's, and then the rest in the 8's except for mile 18 at 7:56.  Good to be able to run this pace and still feel easy (although heart rate says this is more of a moderate run than easy, but whatever).

Saw several people I knew, especially early on and also saw a few dear.  This route is pretty peaceful on a Sunday morning.

5.53 mi, 53:35, 9:41 avg, HR 130 bpm

I ran a little less than scheduled today to make this more of a recovery run from yesterday's 18 mile run.   Legs felt decent, the easy pace felt easy.  Ran from my house, doing the t-shaped route, Heritage Springs to Little Road, and then back home.

10.12 mi, 1:25:52, Elev gain 169 feet, HR 146 bpm

Today's run was supposed to be 1 mile warmup, 7 miles @ marathon pace, 1 mile cooldown.  But, I had to rearrange things.  Jessica's car wouldn't start last night, dead battery, was able to jump start it, but wanted to get a new battery as soon as possible.  The gymnast had a follow up appointment for suspected broken toe (yup, turned out it really was broken), so I dropped the other two at school, then went to Tires Plus to drop off her car, then started my run from there.  Not an idea place to start running or do faster miles, too many cars to dodge.  So, I ran about 3 miles to get to the Pinellas Trail, headed north 2 miles, then came back running some MP miles.  Actually, did a little over 4 by the time I grabbed my water bottle, so then finished up the 5th mile staying on pace.  Did one easy mile, and then picked it up for one more faster mile getting me back to Tires Plus to get the car.

Faster miles were: 7:20, 7:23, 7:22, 7:18, 7:39 and then after one easy mile, one more at 7:40

Also, the freezer broke and everything started melting.

8.15 mi, 1:16:46, 9:25 avg, Elev gain 120 feet, HR 132 bpm

Easy paced run, from Westlake Village to Pinellas Trail via Alderman Rd.  Headed north almost to Klosterman, turning around near the Suncoast Primate Sanctuary.  Took a short break to take some pictures of the gorillas just to make the run memorable.

9.05 mi, 1:15:12, 8:19 avg, HR 159 bpm

Workout of the day 6x1k repeats @4:15 (6:51 pace)

Did this workout a few weeks ago, today's went better, it was less of a struggle to make the pace and I could even beat it if I wanted to, but for the most part held back except for the last one.  Warmed up about 2 miles, headed out to the trail near Lake Dan.  2:30 jog/rest between repeats, pretty strict about the 2:30 break (had workout programmed into my watch, can't argue with the beep!).   Splits were: 4:06, 4:04, 4:00, 4:05, 4:04, 3:54

I see some speed coming back that I wasn't sure if it would.  The last 5 added up is very close to a 20 minute 5k.  That would be a huge accomplishment if I could see those times again.  Need to go jump into some 5k's

The two mile jog back to my house was nice.

8.21 mi, 1:24:33, 10:17 avg, HR 118 bpm

Easy 8 mile run with Jamie.  Ran in Foxwood and down the trail by Lake Dan.  Finished up with 6x100m strides.  I was surprised by my heart rate, but the weather was nice and it actually was a conversational pace.  Feeling good about my training as it is wrapping up.

Tom has a cross country meet at Crews Lake Park tomorrow, he's been cutting back miles a little to try and get fresher legs.

10.25 mi, 1:37:45, 9:32 avg

Ran in Crews Lake park, doing 2.16 miles before the cross country meet, and then a little over 8 miles after the meet.  Original plan was to run more miles before the meet but there was some unexpected traffic due to an accident.  We were still early, just not as early.  On the second half of my run I got to see more of the park than I have, running as best I could the cross country route.  They have a mini-railroad here with a track that is 1 foot wide. I didn't see any of the trains but I heard they are big enough to ride on.

Tom's Grandma Cindy from Texas was at the meet and Andy rode over with me.  The Mitchell Team took first place with Tom running 17:18 (14 seconds faster than last week) which was a course record for him.  He was third place for the team with Jordan sneaking by him in the home stretch and Jarod coming in about 9 seconds ahead of him (much smaller gap than last week).  Proud of Thomas and the team.

3 years ago, both Andy and Thomas ran in this meet and Grandpa Tom was also here.  They always have a DJ at this meet, so it's a pretty fun atmosphere.  I'll miss coming here next year.