The Long Run

5.47 mi, 46:39, 8:32 avg

Week 12, day 1 of the plan, 5 miles at "easy" pace followed by 6x100m strides.  Did my new favorite 5 mile loop from Foxwood running on the new trail and some on SR54.

I stopped in the house after the 5 miles and Stella licked my watch which saved the first part of the run (5.07 miles) so I had to start it again for the strides which I did up and down the street starting at my driveway.

10.15 mi, 1:17:19, 7:37 avg

Tempo run which was supposed to be 1 mile warmup, 8 mile tempo, followed by 1 mile cool down.  The first half of the run was not so smooth with a quick stop early on to adjust my shoe laces, then a bathroom stop at the turn around.  But, then I felt really good on the return trip.  Once I completed the 8th tempo mile, decided to go one more mile at that pace due to the broken up pieces of the first half.

Tempo splits: 7:35, 7:36, 7:32, 7:36, 7:21, 7:20, 7:06, 6:57, 7:17

Route was up and down Stakey Blvd with a small portion into Starkey Park.

3.34 mi, 27:48, 8:19 avg

Short run scheduled, one sort of loop through Westlake Village (not actually a loop shape)

7.03 mi, 59:53, 8:31 avg

Week 12, day 4 of the plan.  The medium long run was only 7 miles this week as it is a cut back.

Ran from Westlake Village, cut through Eniswood and a little north to the Pinellas Trail and then headed south to the crosswalk at Delaware Ave, and then back to the house via Omaha and Alderman.

4.47 mi, 38:40, 8:38 avg

Christmas morning run was somewhat chilly and windy as far as Florida goes.  T-shaped route from Westlake Village, east on Alderman and a little on Belcher, then the other way on Alderman and a little bit south onto Omaha, and then back to WLV and south on Lakeview.

Finished up with 6x100m strides.

14.11 mi, 1:58:18, 8:23 avg

Ran from Foxwood over to the new trail by way of Fox Hollow, then headed north and continued on Starkey Blvd bike trail (but made a small detour by the Longleaf pool to grab some water from the fountain).

On the return trip, once I crossed SR54 after stopping at the light, I wanted to get back on pace but ended up running faster than the old pace, so just went with it.  So, last 3 miles were 7:49, 7:45, and 7:23 which brought the average pace down from 8:35 (what it was while about to cross 54) to 8:23 for the final pace.  Felt good to just pick up those last miles for fun without having to concentrate on hitting a specific pace.

After the run, helped Andy put away the Christmas decorations, boxed up and into the attic.  This is probable record time for me to take down the decorations.  I've been know to leave them up until February when I run out of excuses for not putting them away.  Andy is a bit more organized than I am.