The Long Run

16.04 mi, 2:12:10, 8:14 avg

Slightly shorter version of last Sunday's run minus the rolling hills.  Ran in Starkey Park.  Was pretty quiet this morning, nice weather again.  Not as cool as yesterday but more clouds and a cooling breeze. 8 miles out with goal of an "easy pace"  Last 3 of those 8 miles were in the 8:20 pace range.  Turned around and was able to get onto a pretty good pace, into the 7:30's and then into the next mile, then brief stop at the water stop on Suncoast just north of the Starkey entrance.  Plan was to not stop anymore, but then changed my mind when I got to 4ish mile water stop. My pace was slowing, had trouble staying in the 7:30's, settled for 7:46.  Next mile was worse, found myself running at what felt like the same effort but pace was in the 8:00's.  Decided I wouldn't beat myself up over it, relaxed a little and then finished mile 13 in 7:56.   Next mile a little better at 7:45.  Then, finally for the last two miles felt myself get into a good rhythm, mile 15 in 7:24.   Then I was excited to finish.

The last mile has signs with the planets (and everyone's favorite minor planet), 1 mile from Pluto to the Sun.    Counted down the planets and then turned onto the skinny path to the bike parking lot, last mile in 7:07.

Next week I'm back on the original schedule so I'll finish up for the marathon on 12/15.  Getting excited but trying to not get lazy and/or injured.

10.32 mi, 1:27:06, 8:27 avg, elev gain 358 feet

I was dreading this run.  I wasn't sure where to do it.  I needed a hill 800m long to run up and then back down.  The usual his is just a little over 400m.  Thought about driving somewhere but then just decided to make due.  I started down the street farther so there was some elevation increase, just not as much in the first part.  But it was the right length, did go uphill the whole way and got harder in the second half so seemed reasonable.

3x800m uphill @7:05 pace, 60 second rest, back down at 7:30 pace

Did the first one on pace, the second two a little faster about 6:55 pace.  Downhills were in the 7:20's

The nice thing was that it was only three repeats.  I felt done, but still had 4x400m.  Did the usual hill.  Was faster than previously, maybe better fitness or maybe excited about wrapping it up.

Uphills at paces of : 6:24, 6:21, 6:24, and 6:18.  Downhills were about 7:15ish pace.

Wrapped up with 2 miles warm down.  

Felt great about today's run.  I'd need the win because work would get difficult and the upstairs AC was about to break again.

7.09 mi, 1:04:02, 9:02 avg, elev gain 90 feet

Day after hard run, didn't feel too bad. Got started at 7:33, stuck close by the house waiting for Jessica to get back from school drop off, up and down the street and loops on Park Ct, got in two miles this way.   Then did out and back run out the south entrance of Westlake and a little bit past the Y running on Pennsylvania Ave.  Weather was nice and cool this morning.

Scheduled to run today with tomorrow as an off day.  Decided to flip the days around so I could get to work earlier.  Looking back I think my brain could have used the benfits from the run today.  Always better off to get the run in if at all possible.

6.06 mi, 52:37, 8:41 avg, elev gain 92 feet

Did yesterday's run today.  Was up pretty late last night for work and wanted to skip running, but fear of causing a no running chain reaction got me out the door.  Once I was running I was good.  Out and back through the south entrance of Westlake and past the Y and up the next hill with a couple small detours which turned the normally 5 mile route into 6 miles.  Last mile was at 7:49.

Long run will be tomorrow instead of Sunday this week, followed by an almost long run of 10 miles on Sunday.

14.92 mi, 1:58:46, 7:58 avg

Long run with marathon specific long repeats today, 2 miles warm up, 2x5 miles @MP goal, followed by 2 miles warm down.

Joe said he would go along with me today but was doubtful he'd stick with me the whole way (but you never know about Joe as a often outperforms what he says he can do).

Met up at Longleaf at 7:00 (ish) - I was a couple minutes late.  It was cool but humid, not quite chilly but fortunately it did not really warm up.  Started out on the 2 mile easy part, stopped breifly to say hi to a group of the Striders.  Saw Tom returning from his run, waved as we passed by.  Was dreading picking up the pace from comfortable 9:30ish pace down to a 7:30 pace.  Told Joe I was fine with being a little slower the first mile as long as we were under 8:00.  About 0.6 miles into the faster part stopped by his cooler so he could grab a bottle of water to carry then continued on, finished first faster mile in 7:54, a little slow but ok.  Next mile in 7:43 as we entered Starkey Park.  Started getting a little bit faster and about halfway into the mile, Joe sent me ahead.  Next mile was finished in 7:33, right where I wanted to be.  Then an "old friend" stopped by, it was my old long run speed.  Wasn't struggling but my pace was now in the 7:00's, next two miles in 7:07 and 7:08.  With the faster miles at the end and the slower first two miles, was right around the 7:30 pace I wanted.

Did my three minute easy jog farther down the trail before turning back (later found out it was supposed to be 5 minute easy jog, but close enough).  Leg speed was still there but new pace a little slower than last two miles but faster than goal pace so didn't push it, just locked in.  Next four miles were 7:16, 7:18, 7:25, and 7:21.   Then I caught up with Joe part of the way into the 5th mile.  He had turned back a little early.  Took a left onto Alico Pass then turned back so I'd finish the 5th mile near the corner and meet back up with Joe for the warm down miles.  5th mile was in 7:06 - so about 7:18 pace for second 5 mile interval.  

Had a little bit farther to get back to the parking lot so warm down was actually 2.6 miles.

I felt really good about today's run with being able to not just scrape by in the marathon pace miles but comfortably run a little bit faster without feeling like I was struggling.

In the evening, had dinner at BJs and ordered their pretty big bacon and brisket topped burger and then went to see Bohemian Rhapsody at the movies.