The Long Run

21.13@10:07   HR 139 bpm

Kept my promise from yesterday to actually do my long run today.  Out and back from Trinity trailhead of Starkey Gap Trail, up Starkey Blvd, into the park and on its bike trail which just reopened, now super smooth.    Went out to the part where the trail turns right but went left instead on what looked like a new trail - but actually it doesn't go far just to the new location of the pump house that disappeared.

Intention of today's run was to do super easy and aim for just under 12:00 pace doing 4:1 run/walk.  I pretty much did that the first part of the run, kept HR below 130 for first 10 miles, mile 11 bumped up slightly to 131, but then after the turnaround stopped caring about heart rate and picked things up.  I think I was at around a 10:45 pace when I turned around.

Weather was cooperative.  Even though I started late, did not get hotter, stayed around the same with cool pockets and breezes here and there. Made only one stop to use the bathroom and refill water bottle when in the park.

Need to start adding in some back to back long runs, 100 miler about 3 months away now.

Walked 2.26 miles in westlake village, 34:33, recovery day after yesterday's long run

5.07@9:43  HR 129 bpm

Early enough start that it was still a little dark while warming up but had gotten light when actually starting.  Back under 10:00 pace while staying under 130 bpm.  Two different sized loops inside Westlake Village.  Will attempt a workout tomorrow.

AM 6.88@8:43    HR 146 bpm

Repeat of workout from a few weeks ago, 12 x 1 minute with 90 second rest/jog between repeats, goal range between 5:54 and 6:14.  Weather was one of the coolest days so far, but not yet cold.  Paces were a little bit better than last time (I think the average came in around 6:12 with one of the interavals faster than 6:00 pace).  My ankles kept on tightening up.  I was able to get on pace each time but towards the end it was my ankles, breathing was ok.  Finally pushed through it on the last repeat.

Warmup about 2 miles, cool down was about 1.25 miles.

Did the run on Starkey Gap trail south from the Trinity Blvd trailhead.

PM 3.04@9:27  HR 134 bpm

Wednesday night Humpday Hustle run with Daisy and Evan, it was warmer than it was this morning but still very nice.

5.69@9:50   HR 131 bpm

A couple of loops inside Westlake Village, run/walk, very pleasant weather

12.02@8:45   HR 141 bpm

Ran from Trinity Blvd trailhead, going north up the Starkey Gap Trail and then crossing 54 to Starkey Blvd.  Crossing here was supposed to be my only stop (ended up running into Jenny and said hi, so the 54 crossing each way were almost my only stops).  Original plan was to run slower so I'd be relatively fresh for tomorrow when I want to do 18 or 19 miles for back to back long runs (even though 12 is not that long it's a start).  I had almost no back to back long runs last year leading up to Long Haul 100 and that was a big problem along with the extra cold weather without having good cold gear.

So, with time constraints, started picking up the pace after mile 3, steadily go faster (except for mile 7) and finished last mile at 7:39. Weather was great, I carried just a small 8 oz water bottle with Liquid IV in it and had one gel at the turnaround.  Would've survived if I didn't have anything with me.  I've been keeping my runs either easy or hard/workout with nothing in between, so today's run was kind of a change where it wasn't all easy but not quite a workout either.

18.2@11:12   HR 128 bpm

Was reasonably happy for getting my first back to back long run in a while.  Original plan had me running slower yesterday but had to speed it up a little to get the miles in.

Also, first time in a while, longer out and back run starting in Starkey Park.  They recently opened up new restrooms near the intersection of the Starkey Park trail and Suncoast trail.  They used to have a few 5 gallon jugs at shelters along the way, but that was pre-covid.  So, since then you had to carry enough fluids for the distance.

Started near the park entrance, straight out to Suncoast Trail then turned right to head south for just under another 2 miles before turning back.  Kept the watch running the entire time and was mindful of staying within heart rate goal range.  Except the last few miles I let it climb a little so I didn't have to slow down too much or take more walk breaks.  Stuck with 4:1 the whole run.  It felt kind of tedious at first but got used to it.

Weather was not super cool but it wasn't hot either, saw various wildlife, a few deer and one otter and a group of Turkeys and other assorted birds.

Need to start mixing in more trail but for now, this was a pretty good start to shift into ultra training.