The Long Run Running Blog at FastRunningBlog.Com http://mark.fastrunningblog.com/ Sat, 19 Oct 2019 09:10:24 FeedCreator 1.7.2 Tue, Oct 08, 2019 http://mark.fastrunningblog.com/blog-10-08-2019.html <p>5.07 mi, 47:12, 9:19 avg, HR 136 bpm</p> <p>Just 5 easyish miles from Westlake Village, out over to the Pinellas Trail and back.</p> Tue, 08 Oct 2019 06:00:00 Mon, Oct 07, 2019 http://mark.fastrunningblog.com/blog-10-07-2019.html <p>5.56 mi, 48:33, 8:43 avg, HR 140 bpm</p> <p>Taper week, today&#39;s run was 5 miles easy pace followed by 6x100m strides.&nbsp; Ran in Foxwood out to the trail near Lake Dan, headed south for a bit then turned back.</p> <p>Did the strides at the usual spot in the neigborhood where someone has spray painted a hash mark, 50m, and 100m.&nbsp; Maybe someone training or maybe utility people.&nbsp; Today&#39;s strides were significant.&nbsp; A good average pace is maybe 5:30-5:45, with above average around 5:15.&nbsp;</p> <p>Today I was at 4:45.&nbsp;</p> <p>Not sure why I was faster, hopefully a good sign and not just a fluke.&nbsp; When I&#39;m running this fast I feel like I&#39;m going to lift off the ground, so I have to concentrate on making the right contact so I&#39;m not using too much energy going up and down vs going forward where I want the energy to go.</p> <p>My garmin watch gives me some performance stats for vO2 max and lactate threshold which I have no idea how accurate they actually are, but I have seen steady improvements in both, with the reported lactate threshold going from 7:30 back in February (when I wore heart rate monitor for the Holloway Half) down to 7:00 and vO2 max which used to bounce around between 49 and 50 with a 51 every now and then, now holding steady at 55.</p> Mon, 07 Oct 2019 06:00:00 Sat, Oct 05, 2019 http://mark.fastrunningblog.com/blog-10-05-2019.html <p>10.25 mi, 1:37:45, 9:32 avg</p> <p>Ran in Crews Lake park, doing 2.16 miles before the cross country meet, and then a little over 8 miles after the meet.&nbsp; Original plan was to run more miles before the meet but there was some unexpected traffic due to an accident.&nbsp; We were still early, just not as early.&nbsp; On the second half of my run I got to see more of the park than I have, running as best I could the cross country route.&nbsp; They have a mini-railroad here with a track that is 1 foot wide. I didn&#39;t see any of the trains but I heard they are big enough to ride on.</p> <p>Tom&#39;s Grandma Cindy from Texas was at the meet and Andy rode over with me.&nbsp; The Mitchell Team took first place with Tom running 17:18 (14 seconds faster than last week) which was a course record for him.&nbsp; He was third place for the team with Jordan sneaking by him in the home stretch and Jarod coming in about 9 seconds ahead of him (much smaller gap than last week).&nbsp; Proud of Thomas and the team.</p> <p>3 years ago, both Andy and Thomas ran in this meet and Grandpa Tom was also here.&nbsp; They always have a DJ at this meet, so it&#39;s a pretty fun atmosphere.&nbsp; I&#39;ll miss coming here next year.&nbsp;&nbsp;</p> Sat, 05 Oct 2019 06:00:00 Fri, Oct 04, 2019 http://mark.fastrunningblog.com/blog-10-04-2019.html <p>8.21 mi, 1:24:33, 10:17 avg, HR 118 bpm</p> <p>Easy 8 mile run with Jamie.&nbsp; Ran in Foxwood and down the trail by Lake Dan.&nbsp; Finished up with 6x100m strides.&nbsp; I was surprised by my heart rate, but the weather was nice and it actually was a conversational pace.&nbsp; Feeling good about my training as it is wrapping up.</p> <p>Tom has a cross country meet at Crews Lake Park tomorrow, he&#39;s been cutting back miles a little to try and get fresher legs.</p> Fri, 04 Oct 2019 06:00:00 Thu, Oct 03, 2019 http://mark.fastrunningblog.com/blog-10-03-2019.html <p>9.05 mi, 1:15:12, 8:19 avg, HR 159 bpm</p> <p>Workout of the day 6x1k repeats @4:15 (6:51 pace)</p> <p>Did this workout a few weeks ago, today&#39;s went better, it was less of a struggle to make the pace and I could even beat it if I wanted to, but for the most part held back except for the last one.&nbsp; Warmed up about 2 miles, headed out to the trail near Lake Dan.&nbsp; 2:30 jog/rest between repeats, pretty strict about the 2:30 break (had workout programmed into my watch, can&#39;t argue with the beep!).&nbsp; &nbsp;Splits were: 4:06, 4:04, 4:00, 4:05, 4:04, 3:54</p> <p>I see some speed coming back that I wasn&#39;t sure if it would.&nbsp; The last 5 added up is very close to a 20 minute 5k.&nbsp; That would be a huge accomplishment if I could see those times again.&nbsp; Need to go jump into some 5k&#39;s</p> <p>The two mile jog back to my house was nice.</p> Thu, 03 Oct 2019 06:00:00 Wed, Oct 02, 2019 http://mark.fastrunningblog.com/blog-10-02-2019.html <p>8.15 mi, 1:16:46, 9:25 avg, Elev gain 120 feet, HR 132 bpm</p> <p>Easy paced run, from Westlake Village to Pinellas Trail via Alderman Rd.&nbsp; Headed north almost to Klosterman, turning around near the Suncoast Primate Sanctuary.&nbsp; Took a short break to take some pictures of the gorillas just to make the run memorable.</p> Wed, 02 Oct 2019 06:00:00 Tue, Oct 01, 2019 http://mark.fastrunningblog.com/blog-10-01-2019.html <p>10.12 mi, 1:25:52, Elev gain 169 feet, HR 146 bpm</p> <p>Today&#39;s run was supposed to be 1 mile warmup, 7 miles @ marathon pace, 1 mile cooldown.&nbsp; But, I had to rearrange things.&nbsp; Jessica&#39;s car wouldn&#39;t start last night, dead battery, was able to jump start it, but wanted to get a new battery as soon as possible.&nbsp; The gymnast had a follow up appointment for suspected broken toe (yup, turned out it really was broken), so I dropped the other two at school, then went to Tires Plus to drop off her car, then started my run from there.&nbsp; Not an idea place to start running or do faster miles, too many cars to dodge.&nbsp; So, I ran about 3 miles to get to the Pinellas Trail, headed north 2 miles, then came back running some MP miles.&nbsp; Actually, did a little over 4 by the time I grabbed my water bottle, so then finished up the 5th mile staying on pace.&nbsp; Did one easy mile, and then picked it up for one more faster mile getting me back to Tires Plus to get the car.</p> <p>Faster miles were: 7:20, 7:23, 7:22, 7:18, 7:39 and then after one easy mile, one more at 7:40</p> <p>Also, the freezer broke and everything started melting.</p> Tue, 01 Oct 2019 06:00:00 Mon, Sep 30, 2019 http://mark.fastrunningblog.com/blog-09-30-2019.html <p>5.53 mi, 53:35, 9:41 avg, HR 130 bpm</p> <p>I ran a little less than scheduled today to make this more of a recovery run from yesterday&#39;s 18 mile run.&nbsp; &nbsp;Legs felt decent, the easy pace felt easy.&nbsp; Ran from my house, doing the t-shaped route, Heritage Springs to Little Road, and then back home.</p> Mon, 30 Sep 2019 06:00:00 Sun, Sep 29, 2019 http://mark.fastrunningblog.com/blog-09-29-2019.html <p>18.12 mi, 2:37:24, 8:41 avg, HR 145 bpm</p> <p>Yesterday&#39;s long run moved to today.&nbsp; Bonus week on the schedule due to marathon being one week after the schedule ends.&nbsp; Good weather this morning, not too late of a start for the weather, just before 8:00 am which allowed me to get enough sleep.</p> <p>Started out in Longleaf, headed straight up Starkey Blvd and then into Starkey Park onto the bike trail until reaching about 9 miles into the run.&nbsp; About a mile and a half before the turnaround I dropped off my handheld bottle at a picnic bench after filling it up.&nbsp; I&#39;d grab it on the way back without stopping and should be full enough to make it back.</p> <p>Overall, the run went really smoothly.&nbsp; First mile slow at 10:46, then three in the 9&#39;s, and then the rest in the 8&#39;s except for mile 18 at 7:56.&nbsp; Good to be able to run this pace and still feel easy (although heart rate says this is more of a moderate run than easy, but whatever).</p> <p>Saw several people I knew, especially early on and also saw a few dear.&nbsp; This route is pretty peaceful on a Sunday morning.</p> Sun, 29 Sep 2019 06:00:00 Sat, Sep 28, 2019 http://mark.fastrunningblog.com/blog-09-28-2019.html <p>No running today, will do&nbsp;my long run tomorrow in order to watch the cross country meet held at Holloway Park in Lakeland.</p> <p>This was a larger meet with more than just a regular set of varsity and junior varsity races.</p> <p>Thomas and the Mitchell High School team were running in the &quot;Race of Champions&quot;.&nbsp; It started a little bit earlier than usual (7:20).&nbsp; Race started and Thomas held back with plan for even pacing, which initially put him toward the back during the first couple hundred meters as they headed up the hill.&nbsp; Saw him at the 1 mile marker, coming through in about 5:28 and was now much farther up than at the start.&nbsp; Jarod came through first, maybe about 10 seconds faster.&nbsp; Next went over to the 2.2ish area, Tom came through looking strong.&nbsp; Jarod was now ahead by about 20 seconds.&nbsp; Only had a short time to get to the finish line.&nbsp; Saw Tom come down the stretch and finished with a time of 17:32 - 20 seconds faster than last week and 25 seconds faster than the last meet held on this course (so also a course record).&nbsp; &nbsp;Jarod had come through in just under 17:00.</p> <p>&nbsp;Jacob&#39;s race was at 8:30, running in the &quot;unseeded&quot; boys varsity.&nbsp; Everyone was lined up but Jacob and another teammate were missing.&nbsp; Gun was about to go off and Jacob finally appeared, we were yelling at him to hurry up.&nbsp; Gun went off and he was still just away from the start line, maybe about 4 seconds away.&nbsp; We run up to the 1 mile point, he comes through at 6:22 (a new record for first miles for him).&nbsp; He did slow down a bit later (threw up some point around mile 2), but came through with a personal course record of 21:11.&nbsp; &nbsp;Tom and Jenny had also stuck around to watch Jacob finish before they had to get going.</p> <p>Glad we had another chance to all be at the same meet.</p> Sat, 28 Sep 2019 06:00:00 Fri, Sep 27, 2019 http://mark.fastrunningblog.com/blog-09-27-2019.html <p>7.72 mi, 1:11:30, elev gain 167 feet, HR 131 bpm</p> <p>Easy paced run from Westlake Village, cut through Eniswood to Alt 19 and then onto the Pinnellas trail until 3.5 miles out.&nbsp; Stopped in Conservation Park on the way back for water, then continued back to the house.</p> <p>Finished up with 6x100m strides at the bottom of the hill next to the Westlake Park.</p> <p>Happy with the heart rate today, did not think I&#39;d get back to the 9:00&#39;s</p> Fri, 27 Sep 2019 06:00:00 Thu, Sep 26, 2019 http://mark.fastrunningblog.com/blog-09-26-2019.html <p>9.22 mi, 1:19:03, 8:34 avg, HR 149 bpm</p> <p>Workout of the day, 6x1km plus 2 mile warm up and 2 mile cooldown, 2:30 jog/rest between repeats.&nbsp; Ran from my house to the trail near Lake Dan.</p> <p>The last time I tried this workout, I &quot;quit&quot; after 4 repeats (although I started again, did the 5th one faster than easy pace and the 6th one close to goal pace).</p> <p>Goal pace again was 4:16/km or about 6:51 pace.</p> <p>Able to hit each one: 4:10, 4:05, 4:07, 4:03, 4:01, 4:04</p> <p>Edging my way back to sub-20:00 pace, maybe sometime after the marathon like at the Turkey Trot or the PHSC 5k.</p> <p>It was a nice morning, and the jog back home after the workout felt great.</p> Thu, 26 Sep 2019 06:00:00 Wed, Sep 25, 2019 http://mark.fastrunningblog.com/blog-09-25-2019.html <p>8.12 mi, 1:15:57, 9:21 avg, HR 137 bpm, elev gain 190 feet</p> <p>8ish miles, easy pace, out and back run from Westlake Village, south through the cut-through, then over to the Pinellas Trail via PA Ave.&nbsp; &nbsp;Turn around was just before the old trail tunnerl under Alt US 19.</p> Wed, 25 Sep 2019 06:00:00 Tue, Sep 24, 2019 http://mark.fastrunningblog.com/blog-09-24-2019.html <p>9 mi, 1:09:57, 7:46 avg, HR 156 bpm</p> <p>The workout of the day is 1 mile warmup, 7 @7:45,&nbsp; 1 mile cool down.</p> <p>This workout is challenging, I only have 1 mile to get fully warmed up and then shift gears to run sub-8:00 for 7 miles.&nbsp; But, I remember that a lot of races I warm up for a mile or less before running whatever the race pace is.</p> <p>Ran from my house and did the bulk of it out and back on the Lake Dan trail and then a little out and back on Robert Trent Jones Pkwy before heading back to my house.</p> <p>Did the job.</p> Tue, 24 Sep 2019 06:00:00 Mon, Sep 23, 2019 http://mark.fastrunningblog.com/blog-09-23-2019.html <p>8.59 mi, 1:19:26, 9:14 avg, HR 135 bpm</p> <p>8ish miles easy from my house, out onto the trail near Lake Dan, down to Keystone until the trail crossing and then back the way I came.&nbsp; Finished up with 6x100m just down the street from my house.&nbsp; Reasonably good pace and heart rate.&nbsp; I often want to skip the strides but then I think that would be like making a cake and skipping the frosting.</p> <p>&nbsp;</p> Mon, 23 Sep 2019 06:00:00 Sat, Sep 21, 2019 http://mark.fastrunningblog.com/blog-09-21-2019.html <p>9 mi, 1:27:49, 9:45 avg, HR 126 bpm</p> <p>Ran in Starkey Park, starting about 6:45.&nbsp; The High School cross country meet was being held here this weekend (hosted by Mitchell HS).&nbsp; This was Friday&#39;s run, which I swapped (did long run yesterday).&nbsp; Got some miles in before the meet, got to run with Tom (not my son Tom) and Jorge for a bit as they were on the bike path running with the Saturday morning Striders run.&nbsp; I&#39;d finish up the rest of the miles after the meet.</p> <p>Had just enough time to run out to the one mile marker.&nbsp; Able to hear the gun go off and started the stopwatch on my phone.&nbsp; At about 5 minutes into the race, coach comes by on the 4 wheel drive buggy and starts the 1 mile clock.&nbsp; I see the runners coming, Jarod is ahead of Tom by around 8 seconds, Tom comes through with 5:45 on the clock.</p> <p>The course runs on a loop through the woods, I go back the way I came trying to get to the runners before the exit the woods, as I am reaching it I see runners go by but too far away to tell who is who, I think this is around 2.something miles.&nbsp; Jenny texts me and says she sees Jarod and Tom pretty close to each other.&nbsp; The finish the race, Jarod second overall with 17:43 and Tom 4th place overall with 17:52.&nbsp; The two high places along with some other good placings from the team secures first place for Mitchell HS.</p> <p>Last week was an off week, and this week was a pretty tough course.&nbsp; It had been dry so the sand got pretty sugary.&nbsp; It was an exciting race.&nbsp; Great team effort.</p> <p>I finish up my miles after the race.</p> Sat, 21 Sep 2019 06:00:00 Fri, Sep 20, 2019 http://mark.fastrunningblog.com/blog-09-20-2019.html <p>16.19 mi, 2:17:08, 8:28 avg, HR 146 bpm</p> <p>Saturday long run on Friday so I can watch the cross country meet.&nbsp; 8 miles out at an easy pace, then turn around and come back at goal pace of 7:45.&nbsp; It was a nice enough morning.</p> <p>Started out slowly as usual, but that slow first mile is even getting a little bit faster, today it was 10:49.&nbsp; Was running up Starkey Blvd from Longleaf, towards Starkey Park.&nbsp; Mile 4 was 9:11, turning into the park.&nbsp; Miles 6 and 7 at 9:02, and then for mile 8 I started to pick it up a little more so that when I hit 8 miles and turned around it wouldn&#39;t be a huge jump in pace.&nbsp; Mile 8 was 8:24, turned around and got into a 7:30ish pace.&nbsp; Mile 12 was 7:41, a little slower than the rest but still slightly ahead of 7:45 goal pace.&nbsp; Finally, reached the last mile, which is always nice, finished that one at 7:22.</p> <p>I&#39;ve extended out my training schedule another week, so next week will be more or less a repeat of this week with maybe some minor mods.</p> Fri, 20 Sep 2019 06:00:00 Thu, Sep 19, 2019 http://mark.fastrunningblog.com/blog-09-19-2019.html <p>9.51 mi, 1:29:56, 9:28 avg (heart rate strap battery dead again)</p> <p>Schedule called for 9 EZ miles plus 6x100m strides at the end.&nbsp; Ran from my house, did a little out and back before getting to the Lake Dan trail, then ran to the end of the trail where it turns onto Keystone road, and just up to the crosswalk, then turned back and headed home.&nbsp; Easy run that felt easy, couldn&#39;t ask for more.&nbsp;</p> Thu, 19 Sep 2019 06:00:00 Wed, Sep 18, 2019 http://mark.fastrunningblog.com/blog-09-18-2019.html <p>10.17 mi, 1:39:08, 9:45 avg, elev gain 198 feet, HR 132 bpm</p> <p>Mid-week 10 mile run. Headed out from Westlake Village through the cut through, then PA Ave. to Alt 19 and onto the Pinellas trail, heading north until reaching about 5 miles, then turned around back the way I came.&nbsp; Stopped in at Conservation Park on the way back.&nbsp; 10 miles didn&#39;t seem that long today.&nbsp; Good run.</p> Wed, 18 Sep 2019 06:00:00 Tue, Sep 17, 2019 http://mark.fastrunningblog.com/blog-09-17-2019.html <p>1158 mi, 1:38:22, 8:30 avg, elev gain 159 feet, HR 150 bpm</p> <p>Workout of the day, 2 mile warm up, 2x3 miles @7:25 pace, then one more mile @7:25 pace. This had the feeling of how am I going to get this one done combined with, oh come on you&#39;ve run these paces before.&nbsp;&nbsp;</p> <p>Ran from Westlake, then Alderman to Alt 19 and over to Crystal Beach Ave, and a little bit south so I could do 3 miles before hitting Klosterman.&nbsp; Ok, not quite far south enough, so I doubled back a little bit on the north end once I got past conservation park so I&#39;d have 3 miles with the extra little out and back, then stopped for cold water during the jog/rest.&nbsp; Then once going again, headed north again before turning south.</p> <p>Reached back to my starting point, grabbed some drink, then did the extra mile.</p> <p>2x3 paces: 7:20, 7:30, 7:28 then 7:09, 7:18, 7:14</p> <p>Last faster mile: 7:07</p> <p>Then, enjoyed the easy 2 mile running back to Westlake Village.</p> Tue, 17 Sep 2019 06:00:00 Mon, Sep 16, 2019 http://mark.fastrunningblog.com/blog-09-16-2019.html <p>9.63 mi, 1:33:06, 9:40 avg, HR 133 bpm</p> <p>After being gone for the weekend, this run was not so bad.&nbsp; Ran from my house towards Fox Hollow and then down the Lake Dan trail to Keystone Road until reaching the crosswalk, turned around and did a short out and back past the golf club so I&#39;d have nine miles by the time I got back to my house, then finished up with 6x100m strides just down the road a little bit.</p> <p>Day by day crossing off the runs on the training schedule.</p> Mon, 16 Sep 2019 06:00:00 Sat, Sep 14, 2019 http://mark.fastrunningblog.com/blog-09-14-2019.html <p>20.11 mi, 2:58:43, 8:53 avg, elev gain 587 feet, HR 144 bpm</p> <p>Vienna, Virginia</p> <p>20 mile long run while traveling, those aren&#39;t always easy (actually not sure if I&#39;ve ever done a 20 mile run while traveling, but have done some long runs).&nbsp; Yesterday&#39;s travel day was a bit crazy.&nbsp; The evening ended with it looking like I&#39;d have a running partner for 20 miles.</p> <p>Met brother-in-law John in the hotel lobby along with Jacob.&nbsp; Sarah was supposed to meet us, John called her after waiting a little bit and she had decided to cancel.&nbsp; Drove over to the trail (Washington and Old Dominion rails to trail).&nbsp; John and Jacob were going for a shorter run and headed east, I headed east.&nbsp; I had told Sarah I was going to do a 9:30 pace.&nbsp; Honestly, I wasn&#39;t sure if I was really going to be up for that, but now I was on my own so it didn&#39;t matter, but still I didn&#39;t want this run to take forever.</p> <p>First mile was slow, right at 11:00, but the next 5 miles were in the 9&#39;s going from 9:56 down to 9:17.&nbsp; Then for the rest of the run I was in the 8&#39;s.&nbsp; The running started feeling easier.&nbsp; It was a very nice morning, with starting temp at 69 degrees.&nbsp; The trail was filled with lots of cyclists and a good amount of runners.&nbsp; I liked the yellow stripe they painted in the middle to mark the direction lanes.</p> <p>Just after 3.3 miles there was a water fountain, and also a pretty steep (but short) down and back up hill.&nbsp; There were little rollers all along as well as some gradual inclines.&nbsp; It turned out it was more up than down on the way out so net downhill on the way back.</p> <p>Through one of the towns there was a small fitness festival going on.&nbsp; Stopped there to refill my bottle on the way back.</p> <p>With my overall pace at 8:53, I was more than happy since I had some doubts the night before how 9:30 would feel.&nbsp; Maybe this training is starting to pay off.</p> Sat, 14 Sep 2019 06:00:00 Fri, Sep 13, 2019 http://mark.fastrunningblog.com/blog-09-13-2019.html <p>5.76 mi, 55:39, 9:39 avg, Eleve gain 156 feet, HR 132 bpm</p> <p>Today&#39;s run was a bit tough to fit in and I was not able to get in all of the miles on the schedule.&nbsp; Traveling today to Viriginia/DC area with Jessica and her kids.&nbsp; Woke up at 4:45 and started running at 5:01.&nbsp; Out through the south entrance of Westlake, left onto Nebraska and then left onto Belcher until it was 5:30 then turned back. Back in the door before 6:00.</p> <p>Wanted to leave at 6:45 and absolutely no later than 7:00.&nbsp; Should have been 6:30/6:45.&nbsp; Actual time pulling out was about 7:05, horrible traffic, arrived at the airport just after 8:00.&nbsp; Split up, Jacob and I went to check our one big bag and told Jessica to take the girls to the gate.&nbsp; We&#39;d missed the 45 minute checked back cut off, gate agent said we&#39;d have to go standby on next flight (via Charlotte).&nbsp; I probably should have had Jacob get on the flight with Jessica but at least we all didn&#39;t try and go standby, would not have worked.&nbsp; Jacob and I did get on the Charlotte flight as the last two standby seats.&nbsp; We did not get on the Charlotte-DC flight standby (our ranking on the list would separate and as more important people got on the list we were pushed down the list).&nbsp; Almost didn&#39;t get on the flight after that also, but fortunately for us they had to switch to a larger plane.&nbsp; But the plane switching caused a delay and then there was weather rolling through.&nbsp; We made it eventually to DC only to be greeted with the worst car rental check in line I&#39;ve been in, so another hour or so.&nbsp; Arrived at the hotel a little after 9:00pm.</p> <p>We missed the dinner and Friday night service but did get a chance to hang out with John&#39;s friends and family in the hotel restaurant.&nbsp; &nbsp;And, I almost ended up with a running partner for my 20 mile run.&nbsp; John&#39;s friend&#39;s girlfriend training for Chicago and needed to do 20 and was also good with the pace I wanted.&nbsp;&nbsp;</p> <p>So, kind of a crazy day, glad I got some running in first thing in the morning rather than trying to get any miles in after getting to the hotel.</p> Fri, 13 Sep 2019 06:00:00 Thu, Sep 12, 2019 http://mark.fastrunningblog.com/blog-09-12-2019.html <p>10.91 mi, 1:35:51, 8:47 avgt, HR 152 bpm</p> <p>Today&#39;s workout was 10x800m repeats with a goal time of 3:25.&nbsp; This sounds a lot like Yasso 800&#39;s for a 3:25 marathon but that is just coincidence (I think).&nbsp; Regardless, wanted to do well but also not try and race these.&nbsp; It&#39;s not a sure thing at all that this predictor will work but it is one of those things where you should be able to at least do this.</p> <p>2 mile warmup from my house out to the trail near Lake Dan, I ran three repeats going south, 3 going back north, then 2 south and 2 back north.&nbsp; Able to make the splits, but certainly not easily: 3:20, 3:18, 3:18, 3:21, 3:18, 3:22, 3:22, 3:17, 3:21, 3:21</p> <p>The two mile cool down back to my house was nice after completing the hard part.</p> Thu, 12 Sep 2019 06:00:00 Wed, Sep 11, 2019 http://mark.fastrunningblog.com/blog-09-11-2019.html <p>10.17 mi, 1:38:47, 9:43 avg, elev gain 224 feet, HR 137 bpm</p> <p>10 mile Wednesday run from Westlake Village, out the south entrance, then over to the Pinellas Trail via Pennsylvania Ave and Alt 19.&nbsp; Headed north until reaching about 5 miles then turned around.&nbsp; I thought this run would feel very long but it wasn&#39;t too bad.</p> Wed, 11 Sep 2019 06:00:00 Tue, Sep 10, 2019 http://mark.fastrunningblog.com/blog-09-10-2019.html <p>10.08 mi, 1:26:27, 8:34 avg, elev gain 152 feetl, HR 152 bpm</p> <p>Goal workout 2 warmup, 6@7:43, 2 cooldown.</p> <p>Run went pretty well, headed out from Westlake over to the Pinellas Trail via Alderman and headed a little bit south so it would be about three miles to get to Klosterman (didn&#39;t want to have to either wait for the light or take a right and go up hill).&nbsp; The warmup miles were pretty slow, like 11:00 and 10:00 something miles.&nbsp; Loosened up a bit and prepared myself to shift gears.</p> <p>Helf pretty consistent paces on the way up: 7:35, 7:36, 7:36 and then managed to go a little bit faster for the return trip with 7:30, 7:26, and 7:25.</p> <p>It felt pretty hard but not impossibly hard and wondered what would happen if I tried to push harder but this was already a little faster than scheduled, trying to stick to the plan.</p> <p>The two cooldown miles to get back to the house were pleasant now that the workout stress was over with.</p> Tue, 10 Sep 2019 06:00:00 Mon, Sep 09, 2019 http://mark.fastrunningblog.com/blog-09-09-2019.html <p>9.53 mi, 1:29:41, 9:25 avg, HR 135 bpm</p> <p>Run from my house onto the new trail past Lake Dan and a little bit onto Tarpon Ave until the crosswalk then turn back, then a little bit past the golf club building (about 1/2 a mile), before heading back to home.&nbsp; There was a light fog while running on the new trail, nice and peaceful, it made it feel cooler but it was still 79 degrees so not really that cool.</p> <p>Finished up with 6x100m strides when back at my house.</p> Mon, 09 Sep 2019 06:00:00