The Long Run

8.47@10:39  HR   130 bpm

Better than expected run, 5:11 pm start, so started light and ran into the dark, brought a headlamp with me.  Northbound up Belcher Road, over to Klosterman, then southbound on Pinellas Trail to the crossing at Delaware and back to Westlake.  Started out willing to go as slow as it took to get in miles without wearing myself down farther, shooting for paces between 11 and 12, so happy to stay a little faster than that.

So, not quite back to back long runs but at least got some miles in and added some variety timewise vs always running in the morning.

Rest day

7.26@7:42  HR 150 bpm

Garmin suggested workout 2 x 15 min @7:15 pace, ok why not.  Feeling completely back to normal.  Run on Starkey Blvd bike trail and partially into Starkey Ranch.  As I got started on the first repeat, I was a little slower than suggested pace for about the first 0.4 miles, then slowly got a little faster than suggested pace and seemed to hold it ok.

The last tempo run I did was in Westlake Village which has rolling small hills everywhere which help me accelerate and not have that flat leg feeling.  Starkey is much flatter, but there's a little section of Starkey Ranch trail with a couple of very small hills but just enough to help.

Second set went a little faster but I was also pushing harder.  Average pace for both was around what I did for the 6.2 mile tempo run, so part of me was why couldn't I go faster on shorter intervals?   But other part of me was glad I still got it done and stayed a little ahead of pace without struggling or overdoing it, that vague sounding "comfortably hard".

Repeat paces: 7:05, 6:58

So, that 6:58 is really nice to see

AM 4.86@9:59  HR133 bpm

A loop and a half inside Westlake Village, going to run some more tonight with Daisy and Evan

PM 4.09@9:38  HR 140 bpm

Run through Longleaf to look at the holiday lights, it was chilly out tonight, wore long sleaves.  Stopped by Jenny's front yard and got a picture with her Bucee and NiKYO pup.

7.33@10:11  HR 131 bpm

Out and back from Trinity Blvd on Starkey Gap trail and some along Keystone after the trail crosses the road.  Heart rate/pace in range and run felt pretty nice.  Saw two deer and stopped briefly to take a picture of them.

5.54@8:32   HR 150 bpm

Ran in Westlake Village.  Garmin called for 1 minute repeats but with 3 minute rests.  I was a little short on time so shortened the cool down a little bit and did 2 minute rests.  Except for the first one at 6:07 pace, the rest were at or faster than 6:05 pace goal with a few of them much faster than 6:00.

8.6@9:58   HR  132 bpm

Looking for some easy miles so I can run tomorrow fully recovered.  Ran the similar loop to last Sunday which was Belcher to Klosterman, then back down the Pinellas trail then work my way back to Westlake Village.  Could've gone a tad easier on some of the last miles but stayed in check for the most part.

Then went over to the Palm Harbor Christmas parade.  Fun watching the baby's reaction to everyone going by and tossing out toys, candy, and beads.  Was a nice morning.

Half marathon tomorrow morning but also work Christmas party tonight, so will try my best for moderation.  Since this has been the usual combination of work party followed by half marathon the next morning (for most of the past 17 years), it's all relative as to my raceday performance.