The Long Run

7.11@10:19,  HR 134 bpm

I got enough sleep last night but it wasn't quality.  Aiming for the right pace for a lower heart rate, managed 1 beat slower than Friday's run but at a much slower pace (but then again back in Florida, and although it was a nice Florida morning was not as cool as upstate NY).

Ran from my house, southbound down Starkey Gap Trail, was going to turn back at 3 but went to 3.5 so I'd get 7 miles.

First mile was 11:34, down to 9:52 for mile 6, then slowed down to 10:21 for last mile to keep heart rate steady.  I think I accomplished my easy run goal to start out the week.

7.59@8:01

Mishmash of random speed/tempo just to get something faster in.  Original thought was to do the old standby of 5x1k repeats.  However my schedule was uncertain so after a two mile warmup I began to do 4x400m repeats, followed by a slower mile which gradually picked up and turned into an 8:03 which is more like "MP",  then a faster mile where I tried to push it, started out good, but then slowed down before picking back up and endinf at 7:13 for that mile.

Next backed it off and got into a comfortbale pace which started to pick up and ended up at 7:21 but did feel anywhere near the effort  of the 7:13 mile.  One more 400m that didn't go so well (wanted to see if I could just take off a lot faster after being completely warmed up).

Backed it down again for the next mile before a little surge at the end for the last 0.33

So, kind of felt all over the place.  Going back to slow tomorrow and maybe the rest of the week.

8.27@9:36, HR 139 bpm

Nice morning weather, ran from my house to SR54 into Longleaf (stopping at pool's water fountain for a drink), then up Starkey Blvd for a bit.  When I started out, a woman running on the sidewalk said hi, I said hi back reflexively.  She was runninng faster than me as I was just starting out and barely moving.  Then, I realized it was Lisa.  Turned off my music and sped up enough to catch up.  Ran with her for about a half mile until I came to the neighborhood exit.  I used to run with her from time to time and one year helped pace her at the Turkey Trot so she could win a top finisher mug.  She mainly does spin class now so I don't see her too often (it's probably been at least few years since last time).

Run was pretty good overall.  Looked at heart rate a few times in the first few miles then just tried to run by feel.  Not great for an easy run but at least not at 140 or higher, aiming to get down towards 130 or below for an easy run.

3.26@8:45 HR 143 bpm

Through no one's fault but my own, slept in too late to get in very many miles without having to make Jessica miss body combat, so did what I could in the time.  Did the 3ish mile inside the neighborhood (Westlake) loop.   Slow first mile (but faster for a slow first mile which can be in the 12's sometimes) at 10:14, and then a steady pickup going up and down the small Westlake Village hills.

I found out today that I'm signed up for the BDR half marathon this weekend in Safety Harbor.  I had signed up in March 2020 for the spring 2021 race which got postponed.  Completely forgot about it but Tom saw that I was signed up.  Going to see if I can hit times from last October at Fort Desoto.  The hills at BDR make it harder but can also help get my legs moving faster from the variety.

6.05@9:22, HR 139 bpm

Aiming for an easy day today, it certainly felt easy although heart rate staying the same.  After the first mile was going to keep everything slower than 9:00 pace which I did until the last mile which was 8:56, still pretty close.  Mile 3 was 9:06, so I slowed down just a little to 9:15 which kept the heart rate right about the same (dropped 1 bpm from 3 to 4).

Route was out and back from Westlake Village over to the Pinellas Trail and north for a little bit.  Weather was great!

3.66@9:03  HR 140 bpm

Just a few miles in Westlake Village, trying to keep HR low but not really slow enough to be low but it's just a few miles.  Did one loop and a little up and down the street.

Tomorrow is BDR half marathon which I'm not really trained for other than to just go and see where I'm at fitness-wise.