The Long Run

6.02@9:19

Ran the Foxwood to 54 to Starkey Gap to Tamarind loop.  Nicer weather than Saturday. Started out nice and easy, miles got faster until mile 4 where I decided I'd moved out of easy pace zone, so eased back a little bit for the next mile but then sped up for the last mile because it was the last mile.

8.35@7:59

Looking to repeat my successful run from last Tuesday where I had modest goals but outperformed them.  Didn't quite get the same results but still got a solid workout.  Looking for 4 tempo miles, then slow it down to something that feels comfortable then speed it up again.

4 miles: 7:39, 7:30, 7:08, 7:10

easier: 7:55

speed up: 7:19, 0.35@7:08

The problem with the four miles was that just past 3 miles I had technical difficulties with my music, should've ignored it and kept going. Was using Amazon music on my phone and it just stopped (like it sometimes does). But I think I was looking for an excuse to stop.  Fixed it by switching to music on the phone, got going to finish the 4 miles.  

Then eased it down and was at first running at about 8:30 pace and slowly sped up to finish the next mile at 7:54, which kept on going into the next mile, got back down to 7:19 and still had a little way to get back to the house and up the last hill.

Not counted in the run was a couple minutes of easy jogging after I hit stop on the watch.

So, no surprise sub-7:00 mile today and had an unplanned stop.  But despite the flaws, walked away with that feeling that I took it up a notch to run outside of the rut zone.  

4.71@12:31, HR 124 bpm

Was determined to finally run slower, mission accomplished.

It took some concentration.  It was a slow shuffle which felt nice at first but soon became monotonous.  A little bit after 3 miles I had to take a walk break when HR went over 130 and it didn't look like it would go down by itself and I was almost walking anyway.

12:31 pace with HR below 126 is not as bad as it could have been, will add some more days in like this and see if I can get my HR pace down to 10:00 or maybe a little faster.

Route was out and back from my house, and southbound on the Starkey Gap Trail.

6.26@58:17, HR 140 bpm

Taking it easy today but not staring at heart rate.  Ran out and back from Westlake village, over to the Pinellas Trail and then north for a bit. Last mile pace was 8:43

Looked at heart rate after the run, will try and run a little slower until the heart rate drops a little bit.

7.02@9:24, HR 135 bpm

Running in Webster NY from my brother Jim's house.  Up here for Uncle George's funeral.  Woke up early enough and weather was really nice, aiming for about 6 miles but took a different route back so it stretched to 7 miles.  Ran from Klem to Holt Road and then took a right on the Hojack Line trail, headed north untl out 3 miles total.

On way back, crossed Holt road and kept on going to 250 then headed north to Klem.  A little bit slower today but heart rate was closer to where I'd like it (would like to be under 130 and still run a comfortable pace withouth looking at heart rate).  So, looks like 9:24 is going in the right direction.

Funeral service was as best as they can be nice.  Baby didn't last too long so Jessica took her out for a walk and they went to a dunkin donuts nearby.  She had the keys so I couldn't pick her up.  Missed going with the processtion to the cemetary, but drove there on our own and caught up just as the motorcycle was turning into the cemetary, so was able to be there for the last bit.

Went back to Jim's house and then a little while later cousin Rob invited us over to Aunt Jo's house where we hung out for a bit enjoying a nice day while reminiscing.  Aunt Jo showed me the sunflower that her niece Taylor helped to plant (which broke in half but they tied it to a stick so it could keep growing).  There was one flower left on the plant.  Aunt Jo had always wanted a sunflower plant in her back yard but kept on not doing it until this year.  She is going to be moving out of the house now that George has passed.  They had been in that house for over 40 years.

11.03@9:22, HR 141 bpm

Was up a little bit too late with my brothers last night but woke up feeling pretty fresh.  Having some people come over for brunch later in the morning so couldn't sleep too late and wanted to get in at least 10 miles.  Jim suggested a different route from the out and backs I had been doing.  Holt Road to the trail and then north to Vosburg road, zig-zag east and north until Lake Road and then turn right.   I started out easy and was progressing along with pace until Vosburg road that had a pretty big hill, high enough and long enough to slow me down to 9:47 pace.  After that big hill there were smaller hills along the way but nothing to really slow me down.

Stopped for a little bit at the lake shore near Webster Park to take some pictures and then continued on, heading over to Holt Road, south back to Klem and to Jim's house.  Was at about 10.8 miles so did a little more to get to 11.

Heart rate could've been better but probably the lack of sleep gave me a hight HR even though the pace average was close to the same as yesterday, and maybe the extra hills.

Then after the run, most of the relatives were over at Jim's for a brunch, after which we had to head to the airport to catch our 2:15 flight (which was direct fortunately).

The visit felt too short but glad we came up.