The Long Run

5.39@9:33, HR 132 bpm

5 miles easy, out and back down the Starkey Gap trail turning around near Lake Dan.  Started the strides immediately when hitting 5 miles back near my house. A little bit more difficult today getting legs to turn over quickly (6:22 pace for the strides, usually get around 5:30-5:40 range).

3.55@9:58

Fairly short run, inside Westlake Village, had a meeting to get to starting at 9:00.

4.67@8:44

Did some kind of sort of speed work/hill training.  There is a hill I use for 1/4 mile hill intervals which is part of a loop.  The hill is a little more than 1/4 mile.  I did 6 repeats where I'd run fast, then talk a 1 minute jog, and then go again.  The first 4 I had trouble going fast and they felt really hard.  Eventually they didn't feel as hard and I was going faster.  Only did 6 so I know eventually they would've gotten back to being hard and slowing down.  Should try for 10.

Was originally going to do 5x1k.  Will try that again soon.

5.06@9:03, HR 142 bpm

Out of Westlake Village, left on Omaha, left on PA Ave, then left back into Westlake heading up the eastern side of the neighborhood and back to the house. I didn't want to cross any streets where I might have to wait so did this square loop.

7@10:13, HR 122 bpm

Ran with Joe from Foxwood and then south down the Starkey Gap Trail.  He said we should take Stella so we started out with her but she was being a bit crazy (she loves Joe) so we turned around and I dropped her off back at the house.  

Morning was foggy and cool.  Actual conversational pace (hard to know if it is conversational unless running with someone else).  Heart rate good for the pace.

28.62@10:27, HR 145 bpm

I needed a long run, at least 24 miles, maybe up to 50k.  Did not have a definite goal.  Started run about 10:00 am, headed out from Westlake Village, cut through Eniswood, and then north on the Pinellas Trail.  Keeping heart rate in 130's (low 130s for first 9 miles) for the first part of the run.

Ran through Tarpon Springs (quick pit stop at public bathrooms behind Tarpon Tavern).  Trail turns to the East and crosses under US19 and continues on Keystone to East Lake.  Took a left on Eastlake and when traffic was clear, crossed and continued north to Trinity Blvd and ran on the dirt/grass shoulder, away from the narrow bike lane.  Stopped near the water treatment center to stretch on the woodend fence and send Jessica a text to update my location.

Continued on through Fox Hollow neighborhoods, and then north onto the Starkey Gap Trail eventually crossing 54 and stopping at Longleaf (first the pool area for water fountain), then stopped in Trinity Cyclery for a Celsius and some honey stinger blocks.  About 16 miles into the run.

Heading up Trinity Blvd my heart rate climbed at the same pace, so I sped up a little bit just to get through it, heart rate only went up a littlle bit.  So, from mile 12 on was running a little bit faster.

Goal at this point was to make it to Starkey Park, do the 3 mile off road loop and head back.  Midway through the loop the run suddenly felt hard.  Stopped and stretched a little and once I got moving again felt much better.  Finished the loop, left the park and then back south down Starkey Blvd.  

Called it quits at Long Leaf.  About 2.5 miles left to go to make it to my house but decided to ask for a ride.  Jenny and Tom dropped me off at my house and Jessica came by Escape Brewery where I was replenishing carbs.

Glad I kept going and did over a marathon distance.  Got through some long distance emotions getting back to the good part after the low point. Good mental practice.  Weather was pretty awesome so that helped.