The Long Run

7.53 mi, 1:11:25, 9:29 avg

Ran with Joe and Jamie starting from Chilli's and ran down to the upper Tampa Bay Trail.  Jamie had just run the first part with Cynthia, now Joe and I were joining as she was running 20.  Weather was pretty good and was for the most part an easy run.  Stopped for a bit at our turnaround point (UTBT trailhead parking lot) where we saw Anthony, Jolene, and Daisy.

6.01 mi, 52:41, 8:46 avg, HR 125 avg, 142 max

I ran starting near Longleaf at 5:30.  I arrived on time and started out with Rudy.  We started out a little faster than I might have on my own and then settled into 8:30 to 9:00 pace.  I was going to do a strict heart rate run but decided to just run along and chat.  Weather was good.  He asked me a lot about my race and towards the end I brought up the numbness in my toe but wasn't trying to get free advice (he's a physical therapist).  (I've experienced some numbness after Western States, GA Death Race, and now Oil Creek 100 - but probably the mildest this time).

The last mile average HR was 135 bpm, but all the other miles were 132 or under which is prettty close.  So, this was my fastest average pace heart rate run, and first time I think that the average pace has been below 9:00 average for heart rate (MAF) run.

6.23 mi, 1:00:02, 9:38 avg, HR 117 avg, 134 max

Ran with Jamie in the neighborhood. Nice and cool weather but I was feeling a little bit slower.  Was running by feel (easy) and at least happy that HR was proportionately lower.  I picked it up  a little bit the last mile to reach 131 and ended with 8:51 pace for that mile and average HR of 127.

7.14 mi, 1:01:54, 8:40 avg, HR 130 avg, 143 max

Ran at Longleaf with the Striders, out and back on Starkey Blvd bike path.  The first 3 miles were under MAF range (121-131), with the 4th mile at 132 bpm but at an 8:10 pace which is by far my fastest MAF mile (132 seemed close enough).   Stayed close to the same pace so I could later look to see how high my heart rate would go - next two miles at 8:23 and 8:17 with HR  of 137 and 140 - still not too far off.

Let rate come back down for the last mile (back down to 131) but came in at a pretty quick (for MAF) 9:01.

Cooler temperatures helped (high 60's).

Boys have Cross Country District Championship this afternoon which will be run at McKethan Lake Park in Brooksville.  It's a fast course with two loops around a small lake on an asphalt trail (Red Mule 5K is held here where I have run both 19:5x's and 18:5x's).

Thomas was originally not going to run this one as they are only running the top 10 runners between varstity and JV.  Thomas was often 11th or 12th between all of the Mitchell HS kids, but a spot opened up this past week and also because he continued to go to practices once they became optional for JV, coach picked him.  So, this will be the first race where Andy and Thomas are running together.

7.18 mi, 1:02:08, 8:39 avg  

Ran in the neighborhood, solo.  Did a little over 5 miles easy with a loop around the neighborhood and out and back to the water fountain.

Got home, woke up the boys and let the dogs out for a little bit and then ran 10x25 second strides with 50 second easy jog between.  Took me a few to get loosened up, and then the last 7 were down into the 5:30ish range.  Great to feel the legs wake up after all of the recovery miles.

Boys did great at their meet yesterday evening.  Andy ran 19:36 which was a 20 second PR and second time going under 20:00 after just barely missing it.  Thomas got 20:30 which was nearly 1 minute faster than his PR (set two meets ago).  This was the District championship with the top 4 teams advancing to regionals next week.  Boys were 3rd place out of 8 and girls were 2nd place out of 8.  Regionals will only be running 7 runners (Andy was 7th place on team), so this was the last meet for Thomas (originally, the conference meet was going to be his last but a spot opened up for him).   We ran this course at the beginning of the summer when I drove them up there.  Course was at McKethan Lake park in Brooksville which is also where the Red Mule 5K is run (which I've run a couple of times).

10.22 mi, 1:35:13, 9:19 avg

It was nice and cool this morning.  I was a little late in getting out in the morning but Joe and Jamie waited for me the extra 10 minutes.  We ran 10ish miles.  My legs felt extra heavy this morning, probably more so than any other day this week.  We ran from Diane's house, into Starkey Park and turned back once we got about 5 miles in.  I was lagging on the way back but finally got a little bit of steam for the last mile.