The Long Run

7.56@9:51   HR 133 bpm

It was very nice out in north Florida, about 35 minutes outside of Tallahasee at Lake Talquin Lodge, had rented a small cabin, very reasonably priced and nice enough with AC, bathroom and kitchen.  Probably should've stayed here Friday night as well.  Wasn't sure where to run though, road nearby didn't have a great shoulder.

Had breakfast with Jacob at the Village Inn, not a terrible wait and I'd not been to one in quite some time and Sophia was also lobbying for it.  Usual breakfast spot, The Egg Cafe, had hour and a half wait.

So, postponed the run until back in Tampa, got back home just before 6:00.  Actually started run at 6:30, so took a headlamp with me.  Ran down Belcher and then on Nebraska, working my way to Pinellas Trail, then north to Crystal Beach Ave, then back on Alderman to Westlake, then added on a couple more miles.  

Wasn't sure if this run would happen at all or if I'd only do a couple miles, made it somehow.

Ran last night so walked today, 2.57 miles in 40:14, loop inside Westlake Village

8.8@7:51   HR 161 bpm

Was thinking about doing 1.5 miles x 2 @5k pace, but opted for Garmin suggested workout which was 4 x 10 minutes at 7:40 pace, ended up doing more like a 7:20 pace. Pretty happy with the workout, warmup was not so slow and I did all 4 repeats with no stopping or slowing down other than the prescribed rests.

When shifting from the warmup into the first rep I seemed to lock into about a 7:20 pace instead of 7:40 pace.  10 minutes ends up being like a mile and then not quite half a mile like 0.38 or 0.39.  For the first two reps I was doing the mile a little faster than slowing down slightly since I was ahead of pace.  For the next two reps I did it the other way around, eased back on the pace through the first mile, then picked it up for the remainder.

Paces ended up being about 7:20, 7:19, 7:14, 7:13

Warm down was about 8:18 pace, 10 minutes.  Felt easy running at that pace compared to the 7's for the workout.

I did struggle a little mentally during the 2nd and 3rd repeats.  One of my shoelaces was flapping a little but I resisted the urge to stop and retie it.

AM  walked 4.03 miles in 58:23, loop in and around part of Westlake Village

PM - 3.05@10:07  HR 128 bpm

Humpday Hustle with Daisy and Evan on Starkey Blvd bike trail.  Daisy brought her 6 state medal from her 6 days, 6 states, 6 marathons (it was actually 6 medals linked together in a ladder shape).  Finished just before the rain.

5.26@10:12   HR 134 bpm

A couple loops inside Westlake Village before needing to head out to the airport for trip to Virginia for Jessica's neice's wedding.  

6.39@13:05   HR 117 bpm

Run from the Boar's Head resort, mixed surfaces - road, gravel path, nice grassy paths, and rooty and steep path.  Set out from the hotel with a map from Strava not really knowing what I was getting into, had to stop a bunch of times to make sure I was still on course.  It was nice weather and great scenery.  Part of run was through Ragged Mountain Nature area before looping back to Boar's Head property.  If I'd known it would be so much trail could've been better prepared.  Reminder to me I need to get some more trail time so I'm not scrambling at the last minute to prepare for GA Death Race in the spring.

As for the wedding, I was here to hang out with Charlotte since it was a "no kids wedding".  So we hung out in the room, went for walks exploring and near dinner took a drive to Wegman's for food and snacks before going back to the room.

2.2@14:24  HR 103 bpm

Mostly walking, some running, out and back plus loop staying on Boar's Head property.  Light drizzle so I didn't want to venture too far, decided I would do my long run tomorrow when back home.