The Long Run

5.49 mi, 49:51, 9:04 avg

Week 9, Day 1 of the plan, first cut back week after starting at 48 miles per week and climbing to 60 mpw, and then 2 weeks at 48 mpw, down to 42 miles this week.  One challenging workout this week but the rest fairly easy.

Today was 5 miles easy followed by 6x100m strides, didn't push hard during the easy miles and then the strides sped up my average to 9:04 for the entire run.  Ran from my house and exited Foxwood at the Duck Slough entrance, then along SR54 and then a little bit on the new trail heading south before turning back home.

3.14 mi, 27:25, 8:42 avg

Instead of doing the 3-2-1 Tempo scheduled for today I did tomorrow's run which was just 3 miles easy, the shortest run so far on this plan.  I was a little pressed for time with wanting to be done so Jessica could get to body combat at the Y.  I probably could have finished in time but I was also not feeling that great and since Thursday's mid-week longer run was only 8 miles (instead of up to 12) it would not be a problem.

So, just one big loop inside of Westlake Village, somewhat following the course of the "Westlake Wobble" but adding a little bit on at the end to make 5k.

8.14 mi, 1:01:21, 7:32 avg

Today's run was the run I was supposed to do yesterday.  It was colder out this morning when I woke up but due to procrastination it was in the mid 40's when I finally got started.  Wore long sleeve shirt and hat but kept the shorts (not quite that cold to switch to long).

Plan was 1 mile warmup, 3 mi @Tempo pace, 3 min rest, 2 mi @Tempo pace, 2 min rest, then 1 more mile at Tempo pace followed by 1 mile cool down.  Also, was supposed to do each set a little bit faster pace.

The first three miles went pretty well.  Had my doubts starting out and was just trying to hold the 7:22 pace (was a little slow the first half mile), but it got a little easier to hold it and the first mile came in at 7:15.  But still it felt a long way off.  But, was able to hang on and finish the second mile in 7:08.  

I was running down the new trail past Lake Dan.  I was out 2.8 miles when I turned around (ran about 0.3 miles onto Keystone Road).    The third mile went pretty well and was feeling more confident and looking forward to the 3 minute break.  Finished 3rd mile in 7:07.

Now, I felt like I could do it.  Got going again after two minutes.  I did not get the 4th mile faster than the third , but it was at least faster than the average of the first three at 7:10.  Next mile faster at 7:04 (even dialed it back a little as I was heading toward maybe sub-7:00, wanted to keep something in the tank).

Then, the last mile felt good, it didn't feel much harder than the first fast mile, but got this one in 6:42.  I'm not sure when the last time I ran under 6:50, but it felt good to be back.

The "jog" back home was a bit faster than that, although slower than the fast miles, came in at 7:37, feeling much easier than any recent 7:37's

Felt good about this run, like the training dividend check finally showed up.  I got a ways to go still but it feels like I'm in the right road.

Recap 3-2-1 paces

3 miles: 7:15, 7:08. 7:07

2 miles: 7:10, 7:05

1 mile: 6:42

8.02 mi, 1:09:51, 8:43 avg

Week 9, Day 4 of the plan, back on schedule with mid week longer run but since it is a cut back week just 8 miles.  Westlake Village to Alderman, then Omaha, cut over to Pinellas Trail and then north, turning around just past the train tunnel.  On the way out I stopped for a few seconds to adjust my shoe, accidentally hit the finish button so had to start again so actually showed up as two runs, one for about a half mile and then second half 7.5 miles.  Nice and cool again this morning (48 degrees) so another day of wearing hat and long sleeve shirt (but ended up rolling up the sleeves as I heated up).

Short run tomorrow and then 14 miles on Saturday, nothing fancy just long run at "easy" pace range.

4.43 mi, 39:02, 8:48 avg

Four easy miles followed by 6x100m strides.  Ran up and down Alderman Road followed by some up and down Lakeview, making a t-shape.

14.44 mi, 2:04:40, 8:38 avg, HR 147 bpm

Long run with no specific mile times, just overall easy pace range (although was a little faster than that on average, should have been no faster than 8:50).

Usual route for recent long runs, out from Westlake Village, cut through Eniswood and then onto the Pinellas Trail just north of the train tunnel, sharp left turn then head south until reaching about 7 miles out, then turn back around.

My garmin has been displaying its vo2 max calculation when I wear the heart rate strap, and it's been holding steady this past week at 52.  It may or may not be my real vo2 max but it does seem to indicate relative fitness as it was a few points lower before following this training plan.