The Long Run

19.04 mi, 2:38:01, 8:18 avg, elev gain 393 feet (garmin) or 595 feet (strava)

Longest run in a little while, headed up to Suncoast Parkway near Brooksville.  Something always tells me I need to come up here at least once during a training cycle but the more times the better.  Weather was the best it has been, so good I slept in a bit without worry, high 50's at the start.  Only a couple of cars in the parking lot.  While I was getting ready a family came by on their bikes and stopped for a break, with their little boy riding in a bike trailer.  I also saw one guy on a bike packed up like he was riding a long distance carrying all sorts of gear in saddle bags.  Wondered where he was going.

Got going and did the first climb, a small one up and over the pedestrian bridge.  Started slowly and slowly got less slow finishing first mile in 10:24, then next one in 9:05, then settled into the 8:30-8:55 range.  Saw some more groups of bike riders including the sTRIders (the subgroup from the Striders that train together for Tri's), a few of them called out by my name and I was able to figure out who each person was just after they had gotten out of shouting range.

When I reached the 6 mile hill I was wondering how it be able to go faster once I got to the turnaround point.  Legs were already feeling tired.  But I guess that was the point.  I was going to run the 9 miles back at hopefully about a 7:30 pace and hopefully with a strong finish.

I ran down the backside of the 6 mile hill which crosses the road while still going downhill.  There's a warning sign on the trail.  One time I was riding bikes with the kids when they were younger and I yelled at them because I wasn't sure if they were going to stop at the sign and look for cars. Probably one of the few times when it's ok to yell at someone.

I reached the 9 mile point and went just past it.  The sun was out full force but the air was still cool and there was a slight breeze.  Still not feeling fast I bargained with myself to just keep it under 8:00, ok if I'm not right at 7:30.  So, did the next mile in 7:46, then next one after that in 7:47.  Did a quick gel stop, felt better and next mile was 7:28.  With the rolling hills, the run is literally up and down, so was slower the next mile (7:44), but after that was on a roll - 7:23, 7:15, 7:31, 7:27, and 7:17.  Was back at the rest area now, headed south another 1/2 mile at easy pace before turning back.  During the warm down I felt some cramping twinges in my legs.  This was good in a way.  

So, the overall run average was 8:18, but I felt like I hadn't raced my workout, just did the job. 

5.27 mi, 47:16, 8:58 avg

I finally signed up for a marathon - Jacksonville on 12/15.  This is one week after my current training plan ends.  I missed a little running last week due to travel and missed yesterday's run due to work related stuff.  So, I'm going to sort of redo the second half of last week this week and then continue with the plan so it will wrap up one week later.

So, back on track today with an easy run.  Out and back run to just past the Y.

Ended up being just shy of 200 miles for the month, but still a pretty good number of miles.

Had more work stuff to do for end of month deadlines so worked late tonight but I did get out of the office after dinner to help pass out Halloween candy (with some help from Stella).

5.17 mi, 44:59, 8:43 avg

Another easy-ish 5 mile day.  Changed my route a little bit with a run down Alderman and then north up the Pinellas Trail making it to Wall Springs Park before turning around.  Weather was nice and cool.  I wanted to go a little faster but didn't push it to keep the easy day easy.  Will have a harder run tomorrow.

10.01 mi, 1:18:18, 7:49 avg

Classic tempo run route today.  It felt a little warmer this morning when starting out but the clouds kept it cool and the breeze made it feel cooler.  Ran a little bit over two miles from my house to the Longleaf church and dropped off my drink bottle at the picnic table.

It was a better run than last week but still wasn't quite 100% (I made two quick stops which technically made this tempo intervals rather than tempo run - but there was one less stop than last week, and I probably could have just run it all straight through).

First mile was 7:04 which I kept pretty steady and was even a little faster at times, then the next 4 miles were all just under 7:00.

7:04, 6:56, 6:53, 6:58, 6:56

It was still challenging but was a little less of a struggle and the splits were better than last week.

On the return trip home I picked up the last mile a little bit to 7:40.  It was an easy sort of feeling 7:40 which I need to figure out how to do more of!

In the evening took Tom and Andy to dinner with my parents for Andy's 20th birthday (which is actually tomorrow), good to have the family together, first time seeing my parents now that they are back in Florida for the winter.  

5.35 mi, 49:10, 9:12 avg

It was nice and cool this morning so I didn't run until later, still in the 60's when I ran, very pleasant and sunny. Repeated Thursday's route going out and back from Westlake to Wall Springs Park.  I stopped and looked at the fish congregating in the spring before heading back.

Today is Andy's birthday, happy 20th!