The Long Run

3.26@9:44   HR 127 bpm

Made it to Monday, almost 100% recovered from back to back long runs, nice and cool morning, just one loop inside Westlake Village,  heart rate and pace back where I want them.

Early: 3.51@10:21  HR 119 bpm

Met up at 5:15.  Loop around FSU campus with Steve W, Jenny, and another of the CC's moms.  Coolish, in low 60s, easy pace running but with heart rate around what I'd get for run/walk.

AM (after meet): 1.01@9:58  HR 118 bpm

Ran the Apalachee Park warm up loop with Jenny after the meet ended and before awards.

Today was the NJCAA Regionals Championship, watched Tom and his team run, the team got 2nd place and Tom came in 7th overall.  Daytona State runners had the top 6 spots.  Top 7 runners awarded.  Stuck around for awards, nice to see the recognition for the team and Tom.

 It was a nice morning and fun to watch the race.  This could possibly be the last meet I watch at this park.  Next race will be in Huntsville in November.

AM: 5.21@9:43   HR 131 bpm

Couple of loops inside Westlake Village, keeping it easy, going to run tonight after work and then have a workout tomorrow morning so want to be fully recovered by tomorrow morning.  Was going to do two of the 2.5 mile loops but on habit, without thinking missed the turn so first loop was the 3 mile loop, so took a slight shortcut on the second loop which kept the total closer to 5 miles.

PM: 3.23@9:40   HR 130 bpm

I usually meet up with the Humpday Hustle crew on Wednesday nights but the others couldn't make it so I ran anyway but started from Trinity Blvd trailhead to the Starkey Gap.  Started run just before sunset.  Saw a gopher tortoise and then a rabbit that I saw twice (out and back).  I wore the naked band belt with soft water flask even though I didn't need water, couldn't feel it at all.  Also had my phone and a small flashlight.

7.39@7:31  HR 158 bpm

5 mile tempo run.

Ran in Westlake Village, had to be back at the house by 8:10 so woke up early enough to get ready and be out the door just after 7:00, still a little dark but starting to get light so no need to take a light with me.

Warmup was about 1.25 miles, got going just below the top of the hill at Lakeview and Woodcutter, then down Sandy Hook and around the usual neighborhood loop, then a second loop and a little out and back to get the 5 miles of tempo.  4 years around this time I ran a 5 mile tempo at 7:05 average, then shortly after that ran 1:37 half marathon.  I'm signed up for the Halloween Half, mainly want to break 1:40 (like I should have been able to do at Deseret News but did not).  So today, was looking for about 7:10-7:15 and would feel good if I could pull it off.  I ended up with 6:59 average.

Splits: 6:58, 7:07, 6:54, 6:53, 7:03

After the first mile was faster than planned, mentally backed it off a little closer to original goal, so second mile at 7:07.  That second mile felt reasonably comfortable, so sometime during the third mile there was a small downhill where my pace picked up so I held that pace, then pushed through the 4th mile at 6:53.  At that point I felt like I had done the job and would be fine if I could just maintain 7:20 or better.  I had a turnaround then an uphill where pace slowed but got some back on a downhill bring pace close to 7:00.  Perhaps could've gotten under 7:00 for the last mile but was already ahead of my goal pace.

I'm not sure when my last tempo run was that was close to this pace and had no stops, so getting a little better.  I think these runs are very key to my success especially if I can work these out past 6 miles , like 7 or 8 (Sweat Elite says 7.5 mile tempo with progression is a good half marathon predictor).

However, before I get too excited, going to see what I can do on Sunday, do the job and get under 1:40

5.26@10:19  HR 126 bpm

Started out the run planning on super extra easy.  I felt pretty good so bumped it up to just easy.  Feeling pretty good after yesterday's faster run and hopefully on track to be 100% on Sunday morning.  Was cool out, but still just warm enough to run without a shirt.

Ran in Westlake Village.

2.53@11:17  HR 123 bpm

Short and easy paced run along Bradenton River walk.  After Sophia's game Friday night, drove her down to a friends house about an hour and a half away so decided to make an evening out of it and stay in a hotel.  Found a hotel along the river walk where I could use points.  Had breakfast then had time for a short run before checking out.  There was a playground with splash pad nearby so spent a couple hours there with the toddler then later took a drive over to check out Anna Maria Island where we found a small, shaded out of the way beach (surprisingly).

Race tomorrow!