The Long Run

13.15 mi, 1:55:35, 8:47 avg

Had some nice cooler temps but did not get started until almost 8:30 by the time I had my cooler in place and warmed up, then ran into Jenny and chatted with her a few minutes.  Plan was 60 minutes easy, then 6x(3 minutes @10k, 2 minutes @MP), followed by 20 minuntes easy.  Took it kind of easy for the easy part, averaging a few seconds faster than 9:30, including a pretty slow warm up mile.

So, the first pick up was not good at all, I was stuck in the low 8:00's but should have been running about 6:45, finally edged a little faster but not much, averaging 7:57 for the first one (which was slower than what the slower part was supposed to be at about 7:30).  So, I decided this would just be 6 x 3 minute pickups and then the cool down.  Next couple were better at about 7:00 pace, then, for the last 3 I was closer to 6:45 pace and even followed the last one with 2 minutes at 7:55 (faster than the first 3 minute pick up).  Felt better at the end, and I still didn't mess up my right foot.

After the run, had lunch with the boys at BJs and then visited with Sammy for a little bit when I dropped them off.

11.14 mi, 1:39:08, 8:54 avg, elev gain 358 feet

Today was hill repeats day, scheduled for 12x400m uphill @10k pace, 45 second jog, back down the hill @MP (7:30).  Two weeks ago I did 10 of these, at the time it seemed like an impossible feat, today's seemed worse along with the fact that my right foot is runnable and getting better but  I don't want it to get worse.

Warm up, two easy miles ending at the base of my friendly neighborhood hill.  First repeat was not good.  I had that problem where I start out, feeling like I'm going fast but stuck running a lot slower than I thought, so instead of being at a 6:45 pace right away, the watch is stuck at 8:10.  As I keep climbing it gets a little better, ending at 7:42 average for uphill number one, downhill was at 7:27 which was a bit backward.

But, the next one was better, although still a little slow up (7:05 up, 7:29 down).

Finally, the third one I was at 6:40 average for the uphill, and I was 1/4 done.  It was also in the high 70's pushing toward 80.  I had to keep bargaining with myself - ok, at least do 6, then with warm up and warm down miles it's still a pretty good run.

I somehow make it to 7.  I take a little bit longer of a break than the proscribed 90 seconds as I freshen up my water bottle with cold water.

Back at it and then 8, 9, and 10 are done and now I'm at least tied with what I did two weeks ago.  After multiple times of tricking myself into keep going I finally decide to follow through and only do 1 more for a total of 11 which puts me ahead of two weeks ago and makes this a harder run.  My foot is doing ok and I think this will help keep it that way.

Summar up uphill paces: 7:42, 7:05, 6:40, 6:42, 6:46, 6:38, 6:37, 6:37, 6:28, 6:25, 6:27

Downhills were all good, ranging from 7:16-7:30

Finally, the two mile warm down which seemed to drag on a bit long but otherwise went pretty well.

I will reward myself tonight with Taco Tuesday at Tijuana Flats with two tacos and a side of guac.

6.89 mi, 1:02:35, 9:05 avg, elev gain 121 feet

Ran with Jacob this morning bright and early at 5:28.  I was a little surprised he wanted to get up, the last one or two times we tried something like this he wanted to sleep in.  He has to leave for school about 7:00 am so we needed to be done around 6:30.  Stella was nice enough to wake me up at 5:00 (5 minutes before my alarm would have gone off) - let her out and fed her, then called Jacob who got right up.  We were a little slow the first mile (10:43) meaning I was a little slow, my legs were a little stiff from yesterday's hill repeats but soon loosened up.  We ran around the edge of the neighborhood and out the south entrance making our way to Pop Stansell Park.  I had a small handheld light which was definitely necessary in some places to see at all and other places for cars to see us (although traffic was pretty light).

Faster return trip and as we approached the last mile, Jacob said he wanted to pick it up, told him I'd try to follow close by.  Last mile in 7:32 and back to the house just after 6:30.

In the evening, went to Starkey Park to watch the cross country conference meet.  Tom gave it another try but the breathing problems shut him down again.  Saw him at the 1 mile marker, coming by in 5:43 but shortly after that had to stop.  Glad he gave it his best shot.

7.08 mi, 56:23, 7:58 avg

Ran in Foxwood and down Trinity Blvd from my house.  Today was scheduled for 5-7 miles aerobic run which plan calls for 8:00-8:30, ended up a little bit faster due to last couple of miles.  First mile was 8:38 which I needed to warm up for a little first so I wouldn't go too slow for the first mile. Cold front is coming through soon but warm weather is hanging in there.

It was a pretty good run overall.

14.55 mi, 1:56:43, 8:01 avg

Cooler morning, 7:20 am start in Starkey Park.  Plan for run was 2 miles easy, 10 miles @7:30, 2 miles easy warm down.  I had not done a run starting in Starkey Park for a little while.  Missed most of the Striders that had already started before 7:00, but Keith was there who I hadn't seen for a while.  So, we set out together and ran a little bit past the big power lines (just past 2 miles). 

Started the faster miles not knowing exactly how it would go.  Did a pretty good job getting on pace with 7:32.  Tried to relax into the run.  Next 4 miles were good, taking me to the end of the Starkey Park trail and onto the Suncoast trail and a little past the water stop.  Turned back and did a quick stop to top off my water bottle and take a gel.  Now, only 4.5 miles left.  

Turned back into the park and continued on.  Once I got to the 4 mile water stop, just 2 miles left, so picked up the pace a little bit and did last two miles in 7:22 and 7:12.

Felt good for the last two miles, slowed down a little bit but kept pace right around 8:00 which felt easy after having run the 7:30's.

Going to run the PHSC 5K race tomorrow instead of the scheduled 8-10 easy miles.  Missed it last year for first time in a while, didn't want to miss it this year.