The Long Run

20.26 mi, 2:44:43, 8:08 avg, elev gain 271 feet (Strava says 489 feet)

I don't normally run 20 miles on consecutive weeks but wanted to get two in for this training cycle.  Schedule called for rolling hills, which I'd normally go up to Brooksville to find.  I decided to stay in the area.  I couldn't do an out and back and stay in anything resembling rolling hills, so I picked a loop which I thought could work and get the job done in about 3 loops.  Ran south out of Westlake, left onto Nebraska for a brief distance then continue south on Belcher to Tampa Road, then head west to Omaha Street all the way up to Alderman and then east towards the north entrance of Westlake.  It was basically the same each time but I made some small adjustments - one time going through Indian Trails, other times making some small detours here or there, but basically stuck to the course.  

It was cool enough than I was fine running with a 10oz bottle which I refilled at stops back at the house.  Overall the run went really well.  This was probably my best Palm Harbor long run so far.

First 9 miles called for an easy pace, which I averaged around an 8:45.  After the 9 miles, I felt kind of locked into the pace and didn't feel like I could go faster but was supposed to run the next 9 miles at about a 7:30 pace.  But, when I had to I was able to switch gears and run in the 7:30's (mid to high 7:30's for first 6 miles), then 7:26, followed by last two of the faster miles at 7:15.  Each of the faster miles felt like I couldn't do it, but stuck with a mantra of just one more.  As I was finishing up the 8th mile ahead of pace I knew the 9th mile would be no problem.

Was about a mile from the house when I finished the 9th faster mile for 18 total, was just over 19 miles once near the house so ran a small 1 mile loop near the house.

Glad there were only three loops - not enough to get boring and each loop didn't feel so long after finishing the first one.

10.21 mi, 1:20:29, 7:53 avg, elev gain 254 feet

Another tough Tuesday, or maybe terrific Tuesday.  Finally reached the peak of increasingly longer Tuesday intervals as next week heads into the taper.

3x(2k@7:00, then 1k@6:35), two minutes rest between repeats, two mile warm up and two mile warm down.

Route was south down Lakeview, right onto Sandy Hook which curves around and crosses Lakeview and eventually runs into Village Way, run down that and then right onto Lakeview towards the house and a little bit past it to reach 3k.

Paces for the three sets: 1. 7:05(2k), 6:36(1k), 2. 6:56(2k), 6:32(1k)  3.6:56(2k),6:27(1k)

Felt great to get this workout done.  For a good portion of Monday, legs were feeling a little tired from Sunday's 20 mile run and was considering switching around the schedule this week and pushing today's run out another day but felt good enough to try when I woke up.

Next week's Tuesday run is "only" 5x1k.  Will be less than two weeks from the marathon.  Just far enough out to still have some training effect

5.15 mi,  45:42, 8:52 avg, elev gain 82 feet

Day after hard run easy run.  Did a rectangular loop which was almost perfectly 5 miles and avoided traffic lights - did not cross Alt 19 like the last time I did a similar yet slightly farther route.  Cool - almost cold 48 degrees, but very nice.

6.28 mi, 50:05, 7:58 avg

Scheduled run was 5-7 mile "aerobic" run, goal pace between 8:00-8:15.  Ran from my house to the new, almost ready to be opened trail that will connect the Starkey Bike Trail and the Pinellas Trail.  Saw lots of deer, maybe 8 or 9.  A couple individuals and a group.  They seemed not bothered at all by my presence.  One of them looked like he was thinking of running out in front of me.  Very nice morning, run seemed to flow pretty nicely.

4.34 mi, 38:18, 8:49 avg

Ran in Westlake neighborhood, headed south winding around until out the south entrance and then a little bit on Nebraska to 18th Street before turning back.  Nice and cool morning again.  Bigger run tomorrow.

218 miles for November!  (March was a little higher due to the 33 1/3 mile and 50 mile races).

14.59 mi, 1:55:24, 7:46 avg

Last long run for this training cycle. 1.5 mile warm up, 10-11 @MP, 1.5 mile warm down.  At the start of this plan, these long runs with MP miles were tough, part of it was weather (back in August), part of it was fitness, and part of it mental since I'd usually only ever run faster miles as part of a fast finish long run.  Today's run felt good.  I had a little more confidence than usual that I could do the job.

Got onto pace ok for the first mile after the warm up.  Ran in Starkey Park on the bike trail.  Happened to start right at one of the half mile markers (1 1/2 mile line), trail is marked to 6 1/2 mile line, then it hits the Suncoast Trail.  I had one 10 oz bottle, thought I might stop briefly if I needed more but I'd keep going if I could.  Took one Roctane gel (salted chocolate) - also, an hour before the run I had a beet juice concentrate.  

First mile at 7:32, then 7:27, and then back to 7:32.  After that the miles each got a little bit faster.  Still felt good at the turnaround and pace kept on increasing a little bit.  Last mile at 7:00.

MP miles - 7:32, 7:27, 7:32, 7:25, 7:21, 7:26, 7:17, 7:17, 7:15, 7:14, 7:00

Except for the last mile I didn't feel like I was pushing too hard or racing the workout. 

Two weeks from today, hopefully I can lock in a good pace and hang on.  This will be my longest marathon plan and probably the most varied one and only one so far with scheduled hill repeats.

Next big accomplishment for the day was disposing of two old tube TV sets sitting in my garage to the county hazmat dropoff day ($5 each was worth it - old paint and stuff like that was free to drop off).