The Long Run

8.5 mi, 1:13:31, 8:38 avg

Week 13, back to work - by that I mean after last week's cut back to 44 miles, this week will be 62 (plus whatever odd bits from strides).  It feels like an accomplishment for me that 44 miles is a cut back and I'm not feeling beaten up, whereas there were long stretches of not hitting 40 miles for a while especially after Chalotte Dani was born.  But, the blessing that she has been has been even more of a blessing that I've been able to stay in good shape.

So, today was 8 miles plus 6x100m strides at the end.  Ran from Foxwood, out the Duckslough entrance and then 54 to Starkey Blvd with a right turn into Starkey Ranch (stopped for sip of water at Longleaf pool water fountain on the way back).

Tomorrow is the 3-2-1 tempo workout but with more miles before and after than the last time I did that workout.

11.03 mi,  1:26:49, 7:52 avg

Today was the 3-2-1 Tempo workout, with 3 mile warm up followed by 3 Tempo miles, then 3 minute rest, 2 Tempo miles, then 2 minute rest, finally 1 Tempo mile, followed by 2 miles easy.

Each set is supposed to be a little bit faster.  It was a good run today, although paces came in right around where they did last 3-2-1 workout (that one had fewer total miles with only 1 mile warmup and 1 mile cool down).  But still it was good today.

First set: 7:16, 7:15, 7:15

Second set: 7:07, 7:08

Final mile: 6:44

Goals accomplished and splits were pretty consistent within each set.  Route was from Westlake Village over to the Pinellas Trail entrance near Conservation Park, then southbound with some northound, finally returning back to WLV by way of the Delaware Ave crosswalk from the trail.

Hopefully this all adds up in the end (need to find a spring marathon because the originally planned  Tomoka marathon has been canceled).  This will be the longest single marathon plan I've been on (last year's was only like 12 weeks and in the past the max was 16 weeks).

5.06@8:38 (43:40)

Easy run day.  Did my new favorite loop from Foxwood neighborhood, 54, and new trail.

12.04@8:30 (1:42:21)

Mid week medium long run.  More miles overall for the week so more miles for the medium long run.  Reasonably early start just before 7:30.  Mainly on Pinellas Trail by way of Eniswood neighborhood.  Pretty consistent throughout.  I'm getting better on my warmup mile.  I used to have such a tough time doing anything better than 11:00 minutes.  Recently I've been mainly between 10:00 and 10:15 pace, today it was 9:41.  Getting a little bit better at the pre-run warmup routine.

It was a pretty good run to end the year.

8.43@8:26 (1:11:11)

8 miles plus strides after sleeping in a little bit (started at 11:00).  Wasn't up too late last night but the extra rest did help.  Ran the Pinellas Trail by way of the Delaware Ave crosswalk and then heading north.  Strides were done near the house in front of the park.

Long run steps up to 18 miles tomorrow including to sets of MP segments (6 miles and 5 miles)

18.04@8:10 pace (2:27:25)

Stepping up to 18 miles.  A little bit worried about this run going to 18 miles with two sets of marathon pace miles.  Workout plan was 4 EZ, 6@MP, 1 EZ, 5@MP, 2 EZ, with MP being about a 7:45 pace (7:51 to just get by, a little faster if I feel really good).   I was wanting to run at Starkey Park but the water situation there is not ideal with no coolers, just what you can carry, or could do Starky Blvd (with a water drop someplace) or loop through Starkey Ranch.  Finally decided on Pinellas Trail.  It's a pretty fun place to run, but if not starting out extra early it gets busy with walkers, roller bladers, cyclists ranging from serious to super casual and then there are people on "contraptions" - recumbent bikes, recumbent tricycles, electrified bikes and scooters, those hoverboard things.

So, first part, 4 EZ was run from WLV to the trail heading south to the water fountain at Curlew (was actually just past 4).  Grabbed some water from the fountain then north I went.  At 5 1/2 miles I was about a half mile north of the train tunnel, turned around to make it 6 miles and was near the water fountain outside of Wall Springs Park.  First set splits: 7:48, 7:36, 7:42, 7:33, 7:39, 7:35.

So, that was a big relief, over half way done now.  But, it was warming up.  68 degrees and humid for the start (felt nice standing still but you could feel it warming up after just a mile of easy running).  Finished the easy mile and got going again (but just before that saw father-in-law Andy on roller blades and said hi for a few seconds).

Headed south about 3 miles, then turned back north so I'd end near the crosswalk to head back home (I had a bottle stashed there).  I got through the miles but it wasn't a real feel-good experience, just ok do the job.  Splits: 7:45, 7:44, 7:48, 7:35, 7:35

And then finally, the last two "easy" miles back home.  The final mile went along nicely and was actually at 7:53 which is pretty close to MP pace goal.

Overall good 18 mile experience wrapping up 63 miles for the week.