The Long Run

3.12@9:26

One loop inside Westlake Village

7.23@8:32

5 x 1km workout.  Started out with the (approx) 2.25 mile loop inside Westlake Village, and then ran the repeats up and down Lakeview followed by turn onto Sandy Hook (or Sandy Hook with a turn onto Lakeview depending on direction).

Did a little bit better this time than last time.  Repeats added up came out to about what I got on the last actual 5k (Turkey Trot).  2:30 jog between repeats so I stayed moving the whole time.

Splits(and pace): 4:21(7:00), 4:07(6:38), 4:25(7:06), 4:08(6:39), 4:14(6:49)

Would like to get these down to 4:12 each and then I think I'll have a shot at a good sub-21:00 race.

7.86@9:29, HR 139 bpm

Out and back run from my house down the Starkey Gap Trail to Keystone Road until the road crossing where I turned back.  I carried a small water bottle in case I got thirsty but it was nice enough out I didn't need it.  No stopping except for the traffic light on Trinity Blvd.  I passed by my usual favorite places to stop such as the spot by the bridge to look at birds in the little waterfall and maybe see an alligator, the wooden fence near the county border on the Starkey Gap Trail, and the new bench good for stretching located on the trail near the lone house (They have hung up a letters to Santa mailbox on the fence).  Skipped all of those spots.

I kept heart rate steady in the mid to  low 130's until a little bit after the turn around where I sped up a little bit.

3.76@8:46

Quick loop inside Westlake Village and then up and down Lakeview for a little bit.  Last mile just under 8:00 pace.

Doing two long runs coming up, one on Friday night starting at 7:00 pm and one Saturday morning at 7:00 am.  First one is up at Croom on the Croom Zoom course (two loops) and the second one at Cypress Creek Preserve running two Long Haul loops.  I'll start feeling like on my way to be ultra ready.

21.55@14:04

Long run number 1, Friday night starting at 7:26 pm at Croom preserve.  Drove up after work and got there just after 7:00.  Fortuntaely they were waiting for a couple more people so I had a little time to change and get my stuff together.  There were about 10 or 11 of us.  Andy, the RD for Croom Zoom and Long Haul invited anyone who wanted to join for some practice miles with a run at 7:00 pm at Croom and a 7:00 am run the next morning at Cypress Creek Preserve on the Long Haul course.

I haven't run at night on trails for a while.  We kind of split into 3 groups.  Andy B. (Andy #2) went out at a faster pace.  Andy the RD (Andy #1) was leading a slower group, and Michael (who I'd never met before) said he'd be someplace in between so I went with him.  We did the "starter loop" which is just over 2 miles then headed out for the ten mile loop.  2 more people joined us.  I stayed in front and set the pace ( a lot of 12's and 13's and a few slower).  The night cooled down to where it was comfortable in short sleeves, there was also a good amount of moonlight so it wasn't pitch black.  As we neared Croom Road I had my first fall.  It's funny, I actually have time to think about how I'm going to land once I get to the point where I know I can't keep myself from falling.  Landing ok and quickly got back up again.

Gained more confidence as the run went on.  Mostly stayed on the trail ok, sometimes I'd go off it at points where the trail would converge and split from one of the dirt fire roads.

Finished the first loop, grabbed some more water and a few bites of protein bar and then back out again, same group of 4 of us still together.  First half of the second loop I did not fall, but a mile or two into the second half I did fall again.  Landing was a little harder and small bruise on my right forearm but ok overall.

The run seemed to go on forever but then suddenly it was done.  With about a mile left to go I kept on wanting to tell everyone how glad I was that I only fell twice, but wisely waited until the run was actually over with.  Didn't feel tired at all.  It was now about 12:50 am by the time I left, just under an hour drive to get back to my house.  Had time for just over four hours in bed but had trouble sleeping before having to get up again just after 6:00 am.

18.43@11:03

Day 2 back to back runs.

Woke up about 6:15.  I'd mostly slept in my running clothes so didn't need much time to get ready.  Headed out to Cypress Creek and got there just after 7:00.  About the same sized group as last night but mostly different people - RD Andy was there as well as one of the guys I ran with last night.  First mile goes out on the paved road to "the Hub" where the timing mat is, an aid staion, and people will leave their stuff and/or crews/family if they have them.

Head south down the double track about 1.3 miles and turn around back to the hub.

Starting out I was lagging behind the group as I worked out the muscle tightness, caught up and finished first mile in 11:22.

After the hub you head east on the paved trail another 0.6 miles then back on off road trail through the "hall of pines" and then keep going past that until 2 miles out from the road, then turn back, back to the hub and run north for a mile on double track to single track.

I kind of bounced around between different groups of runners.  After completing the first 10 mile "loop", headed out on the second one by myself but cut it short a little bit so I wouldn't be too late meeting up with my brother down by Madeira Beach / John's Pass area to have lunch with him and his wife, their daughter, my Dad, and Andy (they had rented a boat for the Buffalo Bills boat parade).

So, overall the back to backs turned out ok, I survived the night running and the small amount of sleep.  Just missed hitting 40 miles for the two runs by around 0.05 miles - should've run around the parking lot a little bit more.